Jock Athletic Ezine - Issue 10
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Transcript of Jock Athletic Ezine - Issue 10
IAAF WORLD CHAMPIONSHIPS REVIEW
RICKY PONTINGrsquoSTRAINING FURNACE
PERIODISATION FOR
RUGBY LEAGUE
2 JOCKATHLETICCOM
WE SALUTE SAM STOSUR AND SALLY PEARSON - TWO GREAT AUSSIES
Jock Athletic Ezine pays tribute to Sam Stosur on her first ever Grand Slam Tennis Title winning the 2011 US Open by defeating the Great Serena Williams Well-done Sam great achievement
We also pay tribute to Sally Pearson who has been undefeated this year in 100m hurdles Going in as the favourite Sally was faultless in the 100m hurdles final winning the World Title We have watched you all season and your performance has been immaculate Great work and thanks for the great inspirational moments this year
Special mention also goes to Ricky Ponting who is the first and only man to play in 100 Test match victories last month ndash unbelievable
Well played So Proud
OCTOBER 2011 3
Sam Stosur (left) and Sally Pearson pose for a photo together before receiving Keys to the City on 19 September 2011 on the Gold Coast Australia
PHOTO GETTY IMAGES
4 JOCKATHLETICCOM
I love September ndash itrsquos the start of Spring in Australia footy finals are always on morning training gets a little warmer and a lot lighter and this year it was a ldquoGoldenrdquo month for Australian Sport Our cricket team took on the Sri Lankans in their own backyard and won the Athletics World Championships were held and Sally Pearson ran riot and Sam Stosur made Australian Tennis folklore by blasting one of the all-time greats off the court to win the US Open Grand Slam tennis title The man I think will go down as the greatest athlete of all-time Usain Bolt stumbled in the 100m at the World Championships but showed what a true champion and ldquomassive occasionrdquo competitor he is by coming back comfortably winning the 200m World Title and then helping his relay team to smash the 4 by 100m World Record The best part about it is despite the experts calling for him to start preparing more seriously he didnrsquot change anything about his preparation or his relaxed nature which is a great example of self-belief mental strength and a true champion We have a packed edition this month Craig Stevens explains how the hard slog of pre-season training for swimmers makes all the difference at competition time I show you Ricky Pontingrsquos training plan to perform in hot and humid conditions and Julia Russell interviews two-time triathlon World Champ Emma Moffatt September was a great month for sport now bring on October I say
Jock Campbell
EDITORrsquoS LETTER
S U B S C R I B E N O W raquo
OCTOBER 2011 5
Ezine Brains Trust
Publisher Jockishandsome
EditorsJock CampbellCarla Grossetti
Art DirectorDesignKiss the Sky
AdvertisingProduction Melissa Campbell
Dee McCarthy
ContributorsDan Atkins
Corey BockingTim Brennan
Jock CampbellEmpirica Research
Rebecca GawthornePeter Hadfield
Siobhan McCarthy Danny RedrupJulia Russell
Craig StevensPaul Watson
Eloise Wellings
Editorial OfficeJock Athletic PO Box 1186Cronulla 2230
p 0435 728 200Email
ezinejockathleticcom
Cover Nathan Smith after only 5 12 weeks dedicated training comes 2nd in the gruelling 2011 Coolangatta Gold Image John Veage Harvpix
6 JOCKATHLETICCOM
T H I SM O N T H raquo
THE GRIND OF THE BLACK LINECraig Stevens
ALL HAIL THE CHAMPPeter Hadfield
SAMANTHA GASHAmateur Athlete Profile -Part II
EASY MONEYDan Atkins
THE TRAINING FURNACEJock Campbell
FIT FACTSEmpirica Research
WOMEN GOING FOR GOLDSiobhan McCarthy
8
14
20
28
36
44
48
54
62
66
74
78
82
PLANNING FORRUGBY LEAGUEPaul Watson
FUELLING UP FOR FOOTY FINALSRebecca Gawthorne
TRI LIFE - EMMA MOFFATTJulia Russell
GEORGE GOURLASAmateur Athlete Profile
MORE THAN JUST THE TRACKSUITEloise Wellings
ATHLETE NEWSJock Athletic
OCTOBER 2011 7
Cruising through Colorado Triathlete Michael Fox captures this spectacular pic on a training run with teammates
8 JOCKATHLETICCOM
THE GRIND OF THE BLACK LINE
OCTOBER 2011 9
THE GRIND OF THE BLACK LINE
CRAIG STEVENS
If you think your training is hard try this This is how they roll on the border of China and Russia in a swimming pool made from ice No complaints just a swimming cap for extra warmth
10 JOCKATHLETICCOM
Tapering ndash which refers to the practise of reducing exercise in the days before an important competition ndash happens just twice a year so you have to get used to doing a lot of kilometres in the pool to achieve success
Because swimming is one of those sports that we only really see a couple of times a year there is a lot of unseen hard work done in between the big competitions ndash both in and out of the pool ndash that goes unseen by most people With up to 10 pool sessions plus cardio weights stretching core stability physio and massage added on top it is a sport that takes a lot of sacrifice and dedication Swimmers must learn to be mentally and physically tough backing
SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR
SURE THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION BUT THE lsquoGRIND OF THE BLACK LINErsquo IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
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JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
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STARTS 15 AUGUST 2011
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Carcoar Cup 6 Nov 2011
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START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
2 JOCKATHLETICCOM
WE SALUTE SAM STOSUR AND SALLY PEARSON - TWO GREAT AUSSIES
Jock Athletic Ezine pays tribute to Sam Stosur on her first ever Grand Slam Tennis Title winning the 2011 US Open by defeating the Great Serena Williams Well-done Sam great achievement
We also pay tribute to Sally Pearson who has been undefeated this year in 100m hurdles Going in as the favourite Sally was faultless in the 100m hurdles final winning the World Title We have watched you all season and your performance has been immaculate Great work and thanks for the great inspirational moments this year
Special mention also goes to Ricky Ponting who is the first and only man to play in 100 Test match victories last month ndash unbelievable
Well played So Proud
OCTOBER 2011 3
Sam Stosur (left) and Sally Pearson pose for a photo together before receiving Keys to the City on 19 September 2011 on the Gold Coast Australia
PHOTO GETTY IMAGES
4 JOCKATHLETICCOM
I love September ndash itrsquos the start of Spring in Australia footy finals are always on morning training gets a little warmer and a lot lighter and this year it was a ldquoGoldenrdquo month for Australian Sport Our cricket team took on the Sri Lankans in their own backyard and won the Athletics World Championships were held and Sally Pearson ran riot and Sam Stosur made Australian Tennis folklore by blasting one of the all-time greats off the court to win the US Open Grand Slam tennis title The man I think will go down as the greatest athlete of all-time Usain Bolt stumbled in the 100m at the World Championships but showed what a true champion and ldquomassive occasionrdquo competitor he is by coming back comfortably winning the 200m World Title and then helping his relay team to smash the 4 by 100m World Record The best part about it is despite the experts calling for him to start preparing more seriously he didnrsquot change anything about his preparation or his relaxed nature which is a great example of self-belief mental strength and a true champion We have a packed edition this month Craig Stevens explains how the hard slog of pre-season training for swimmers makes all the difference at competition time I show you Ricky Pontingrsquos training plan to perform in hot and humid conditions and Julia Russell interviews two-time triathlon World Champ Emma Moffatt September was a great month for sport now bring on October I say
Jock Campbell
EDITORrsquoS LETTER
S U B S C R I B E N O W raquo
OCTOBER 2011 5
Ezine Brains Trust
Publisher Jockishandsome
EditorsJock CampbellCarla Grossetti
Art DirectorDesignKiss the Sky
AdvertisingProduction Melissa Campbell
Dee McCarthy
ContributorsDan Atkins
Corey BockingTim Brennan
Jock CampbellEmpirica Research
Rebecca GawthornePeter Hadfield
Siobhan McCarthy Danny RedrupJulia Russell
Craig StevensPaul Watson
Eloise Wellings
Editorial OfficeJock Athletic PO Box 1186Cronulla 2230
p 0435 728 200Email
ezinejockathleticcom
Cover Nathan Smith after only 5 12 weeks dedicated training comes 2nd in the gruelling 2011 Coolangatta Gold Image John Veage Harvpix
6 JOCKATHLETICCOM
T H I SM O N T H raquo
THE GRIND OF THE BLACK LINECraig Stevens
ALL HAIL THE CHAMPPeter Hadfield
SAMANTHA GASHAmateur Athlete Profile -Part II
EASY MONEYDan Atkins
THE TRAINING FURNACEJock Campbell
FIT FACTSEmpirica Research
WOMEN GOING FOR GOLDSiobhan McCarthy
8
14
20
28
36
44
48
54
62
66
74
78
82
PLANNING FORRUGBY LEAGUEPaul Watson
FUELLING UP FOR FOOTY FINALSRebecca Gawthorne
TRI LIFE - EMMA MOFFATTJulia Russell
GEORGE GOURLASAmateur Athlete Profile
MORE THAN JUST THE TRACKSUITEloise Wellings
ATHLETE NEWSJock Athletic
OCTOBER 2011 7
Cruising through Colorado Triathlete Michael Fox captures this spectacular pic on a training run with teammates
8 JOCKATHLETICCOM
THE GRIND OF THE BLACK LINE
OCTOBER 2011 9
THE GRIND OF THE BLACK LINE
CRAIG STEVENS
If you think your training is hard try this This is how they roll on the border of China and Russia in a swimming pool made from ice No complaints just a swimming cap for extra warmth
10 JOCKATHLETICCOM
Tapering ndash which refers to the practise of reducing exercise in the days before an important competition ndash happens just twice a year so you have to get used to doing a lot of kilometres in the pool to achieve success
Because swimming is one of those sports that we only really see a couple of times a year there is a lot of unseen hard work done in between the big competitions ndash both in and out of the pool ndash that goes unseen by most people With up to 10 pool sessions plus cardio weights stretching core stability physio and massage added on top it is a sport that takes a lot of sacrifice and dedication Swimmers must learn to be mentally and physically tough backing
SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR
SURE THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION BUT THE lsquoGRIND OF THE BLACK LINErsquo IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 3
Sam Stosur (left) and Sally Pearson pose for a photo together before receiving Keys to the City on 19 September 2011 on the Gold Coast Australia
PHOTO GETTY IMAGES
4 JOCKATHLETICCOM
I love September ndash itrsquos the start of Spring in Australia footy finals are always on morning training gets a little warmer and a lot lighter and this year it was a ldquoGoldenrdquo month for Australian Sport Our cricket team took on the Sri Lankans in their own backyard and won the Athletics World Championships were held and Sally Pearson ran riot and Sam Stosur made Australian Tennis folklore by blasting one of the all-time greats off the court to win the US Open Grand Slam tennis title The man I think will go down as the greatest athlete of all-time Usain Bolt stumbled in the 100m at the World Championships but showed what a true champion and ldquomassive occasionrdquo competitor he is by coming back comfortably winning the 200m World Title and then helping his relay team to smash the 4 by 100m World Record The best part about it is despite the experts calling for him to start preparing more seriously he didnrsquot change anything about his preparation or his relaxed nature which is a great example of self-belief mental strength and a true champion We have a packed edition this month Craig Stevens explains how the hard slog of pre-season training for swimmers makes all the difference at competition time I show you Ricky Pontingrsquos training plan to perform in hot and humid conditions and Julia Russell interviews two-time triathlon World Champ Emma Moffatt September was a great month for sport now bring on October I say
Jock Campbell
EDITORrsquoS LETTER
S U B S C R I B E N O W raquo
OCTOBER 2011 5
Ezine Brains Trust
Publisher Jockishandsome
EditorsJock CampbellCarla Grossetti
Art DirectorDesignKiss the Sky
AdvertisingProduction Melissa Campbell
Dee McCarthy
ContributorsDan Atkins
Corey BockingTim Brennan
Jock CampbellEmpirica Research
Rebecca GawthornePeter Hadfield
Siobhan McCarthy Danny RedrupJulia Russell
Craig StevensPaul Watson
Eloise Wellings
Editorial OfficeJock Athletic PO Box 1186Cronulla 2230
p 0435 728 200Email
ezinejockathleticcom
Cover Nathan Smith after only 5 12 weeks dedicated training comes 2nd in the gruelling 2011 Coolangatta Gold Image John Veage Harvpix
6 JOCKATHLETICCOM
T H I SM O N T H raquo
THE GRIND OF THE BLACK LINECraig Stevens
ALL HAIL THE CHAMPPeter Hadfield
SAMANTHA GASHAmateur Athlete Profile -Part II
EASY MONEYDan Atkins
THE TRAINING FURNACEJock Campbell
FIT FACTSEmpirica Research
WOMEN GOING FOR GOLDSiobhan McCarthy
8
14
20
28
36
44
48
54
62
66
74
78
82
PLANNING FORRUGBY LEAGUEPaul Watson
FUELLING UP FOR FOOTY FINALSRebecca Gawthorne
TRI LIFE - EMMA MOFFATTJulia Russell
GEORGE GOURLASAmateur Athlete Profile
MORE THAN JUST THE TRACKSUITEloise Wellings
ATHLETE NEWSJock Athletic
OCTOBER 2011 7
Cruising through Colorado Triathlete Michael Fox captures this spectacular pic on a training run with teammates
8 JOCKATHLETICCOM
THE GRIND OF THE BLACK LINE
OCTOBER 2011 9
THE GRIND OF THE BLACK LINE
CRAIG STEVENS
If you think your training is hard try this This is how they roll on the border of China and Russia in a swimming pool made from ice No complaints just a swimming cap for extra warmth
10 JOCKATHLETICCOM
Tapering ndash which refers to the practise of reducing exercise in the days before an important competition ndash happens just twice a year so you have to get used to doing a lot of kilometres in the pool to achieve success
Because swimming is one of those sports that we only really see a couple of times a year there is a lot of unseen hard work done in between the big competitions ndash both in and out of the pool ndash that goes unseen by most people With up to 10 pool sessions plus cardio weights stretching core stability physio and massage added on top it is a sport that takes a lot of sacrifice and dedication Swimmers must learn to be mentally and physically tough backing
SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR
SURE THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION BUT THE lsquoGRIND OF THE BLACK LINErsquo IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
4 JOCKATHLETICCOM
I love September ndash itrsquos the start of Spring in Australia footy finals are always on morning training gets a little warmer and a lot lighter and this year it was a ldquoGoldenrdquo month for Australian Sport Our cricket team took on the Sri Lankans in their own backyard and won the Athletics World Championships were held and Sally Pearson ran riot and Sam Stosur made Australian Tennis folklore by blasting one of the all-time greats off the court to win the US Open Grand Slam tennis title The man I think will go down as the greatest athlete of all-time Usain Bolt stumbled in the 100m at the World Championships but showed what a true champion and ldquomassive occasionrdquo competitor he is by coming back comfortably winning the 200m World Title and then helping his relay team to smash the 4 by 100m World Record The best part about it is despite the experts calling for him to start preparing more seriously he didnrsquot change anything about his preparation or his relaxed nature which is a great example of self-belief mental strength and a true champion We have a packed edition this month Craig Stevens explains how the hard slog of pre-season training for swimmers makes all the difference at competition time I show you Ricky Pontingrsquos training plan to perform in hot and humid conditions and Julia Russell interviews two-time triathlon World Champ Emma Moffatt September was a great month for sport now bring on October I say
Jock Campbell
EDITORrsquoS LETTER
S U B S C R I B E N O W raquo
OCTOBER 2011 5
Ezine Brains Trust
Publisher Jockishandsome
EditorsJock CampbellCarla Grossetti
Art DirectorDesignKiss the Sky
AdvertisingProduction Melissa Campbell
Dee McCarthy
ContributorsDan Atkins
Corey BockingTim Brennan
Jock CampbellEmpirica Research
Rebecca GawthornePeter Hadfield
Siobhan McCarthy Danny RedrupJulia Russell
Craig StevensPaul Watson
Eloise Wellings
Editorial OfficeJock Athletic PO Box 1186Cronulla 2230
p 0435 728 200Email
ezinejockathleticcom
Cover Nathan Smith after only 5 12 weeks dedicated training comes 2nd in the gruelling 2011 Coolangatta Gold Image John Veage Harvpix
6 JOCKATHLETICCOM
T H I SM O N T H raquo
THE GRIND OF THE BLACK LINECraig Stevens
ALL HAIL THE CHAMPPeter Hadfield
SAMANTHA GASHAmateur Athlete Profile -Part II
EASY MONEYDan Atkins
THE TRAINING FURNACEJock Campbell
FIT FACTSEmpirica Research
WOMEN GOING FOR GOLDSiobhan McCarthy
8
14
20
28
36
44
48
54
62
66
74
78
82
PLANNING FORRUGBY LEAGUEPaul Watson
FUELLING UP FOR FOOTY FINALSRebecca Gawthorne
TRI LIFE - EMMA MOFFATTJulia Russell
GEORGE GOURLASAmateur Athlete Profile
MORE THAN JUST THE TRACKSUITEloise Wellings
ATHLETE NEWSJock Athletic
OCTOBER 2011 7
Cruising through Colorado Triathlete Michael Fox captures this spectacular pic on a training run with teammates
8 JOCKATHLETICCOM
THE GRIND OF THE BLACK LINE
OCTOBER 2011 9
THE GRIND OF THE BLACK LINE
CRAIG STEVENS
If you think your training is hard try this This is how they roll on the border of China and Russia in a swimming pool made from ice No complaints just a swimming cap for extra warmth
10 JOCKATHLETICCOM
Tapering ndash which refers to the practise of reducing exercise in the days before an important competition ndash happens just twice a year so you have to get used to doing a lot of kilometres in the pool to achieve success
Because swimming is one of those sports that we only really see a couple of times a year there is a lot of unseen hard work done in between the big competitions ndash both in and out of the pool ndash that goes unseen by most people With up to 10 pool sessions plus cardio weights stretching core stability physio and massage added on top it is a sport that takes a lot of sacrifice and dedication Swimmers must learn to be mentally and physically tough backing
SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR
SURE THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION BUT THE lsquoGRIND OF THE BLACK LINErsquo IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 5
Ezine Brains Trust
Publisher Jockishandsome
EditorsJock CampbellCarla Grossetti
Art DirectorDesignKiss the Sky
AdvertisingProduction Melissa Campbell
Dee McCarthy
ContributorsDan Atkins
Corey BockingTim Brennan
Jock CampbellEmpirica Research
Rebecca GawthornePeter Hadfield
Siobhan McCarthy Danny RedrupJulia Russell
Craig StevensPaul Watson
Eloise Wellings
Editorial OfficeJock Athletic PO Box 1186Cronulla 2230
p 0435 728 200Email
ezinejockathleticcom
Cover Nathan Smith after only 5 12 weeks dedicated training comes 2nd in the gruelling 2011 Coolangatta Gold Image John Veage Harvpix
6 JOCKATHLETICCOM
T H I SM O N T H raquo
THE GRIND OF THE BLACK LINECraig Stevens
ALL HAIL THE CHAMPPeter Hadfield
SAMANTHA GASHAmateur Athlete Profile -Part II
EASY MONEYDan Atkins
THE TRAINING FURNACEJock Campbell
FIT FACTSEmpirica Research
WOMEN GOING FOR GOLDSiobhan McCarthy
8
14
20
28
36
44
48
54
62
66
74
78
82
PLANNING FORRUGBY LEAGUEPaul Watson
FUELLING UP FOR FOOTY FINALSRebecca Gawthorne
TRI LIFE - EMMA MOFFATTJulia Russell
GEORGE GOURLASAmateur Athlete Profile
MORE THAN JUST THE TRACKSUITEloise Wellings
ATHLETE NEWSJock Athletic
OCTOBER 2011 7
Cruising through Colorado Triathlete Michael Fox captures this spectacular pic on a training run with teammates
8 JOCKATHLETICCOM
THE GRIND OF THE BLACK LINE
OCTOBER 2011 9
THE GRIND OF THE BLACK LINE
CRAIG STEVENS
If you think your training is hard try this This is how they roll on the border of China and Russia in a swimming pool made from ice No complaints just a swimming cap for extra warmth
10 JOCKATHLETICCOM
Tapering ndash which refers to the practise of reducing exercise in the days before an important competition ndash happens just twice a year so you have to get used to doing a lot of kilometres in the pool to achieve success
Because swimming is one of those sports that we only really see a couple of times a year there is a lot of unseen hard work done in between the big competitions ndash both in and out of the pool ndash that goes unseen by most people With up to 10 pool sessions plus cardio weights stretching core stability physio and massage added on top it is a sport that takes a lot of sacrifice and dedication Swimmers must learn to be mentally and physically tough backing
SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR
SURE THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION BUT THE lsquoGRIND OF THE BLACK LINErsquo IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
6 JOCKATHLETICCOM
T H I SM O N T H raquo
THE GRIND OF THE BLACK LINECraig Stevens
ALL HAIL THE CHAMPPeter Hadfield
SAMANTHA GASHAmateur Athlete Profile -Part II
EASY MONEYDan Atkins
THE TRAINING FURNACEJock Campbell
FIT FACTSEmpirica Research
WOMEN GOING FOR GOLDSiobhan McCarthy
8
14
20
28
36
44
48
54
62
66
74
78
82
PLANNING FORRUGBY LEAGUEPaul Watson
FUELLING UP FOR FOOTY FINALSRebecca Gawthorne
TRI LIFE - EMMA MOFFATTJulia Russell
GEORGE GOURLASAmateur Athlete Profile
MORE THAN JUST THE TRACKSUITEloise Wellings
ATHLETE NEWSJock Athletic
OCTOBER 2011 7
Cruising through Colorado Triathlete Michael Fox captures this spectacular pic on a training run with teammates
8 JOCKATHLETICCOM
THE GRIND OF THE BLACK LINE
OCTOBER 2011 9
THE GRIND OF THE BLACK LINE
CRAIG STEVENS
If you think your training is hard try this This is how they roll on the border of China and Russia in a swimming pool made from ice No complaints just a swimming cap for extra warmth
10 JOCKATHLETICCOM
Tapering ndash which refers to the practise of reducing exercise in the days before an important competition ndash happens just twice a year so you have to get used to doing a lot of kilometres in the pool to achieve success
Because swimming is one of those sports that we only really see a couple of times a year there is a lot of unseen hard work done in between the big competitions ndash both in and out of the pool ndash that goes unseen by most people With up to 10 pool sessions plus cardio weights stretching core stability physio and massage added on top it is a sport that takes a lot of sacrifice and dedication Swimmers must learn to be mentally and physically tough backing
SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR
SURE THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION BUT THE lsquoGRIND OF THE BLACK LINErsquo IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 7
Cruising through Colorado Triathlete Michael Fox captures this spectacular pic on a training run with teammates
8 JOCKATHLETICCOM
THE GRIND OF THE BLACK LINE
OCTOBER 2011 9
THE GRIND OF THE BLACK LINE
CRAIG STEVENS
If you think your training is hard try this This is how they roll on the border of China and Russia in a swimming pool made from ice No complaints just a swimming cap for extra warmth
10 JOCKATHLETICCOM
Tapering ndash which refers to the practise of reducing exercise in the days before an important competition ndash happens just twice a year so you have to get used to doing a lot of kilometres in the pool to achieve success
Because swimming is one of those sports that we only really see a couple of times a year there is a lot of unseen hard work done in between the big competitions ndash both in and out of the pool ndash that goes unseen by most people With up to 10 pool sessions plus cardio weights stretching core stability physio and massage added on top it is a sport that takes a lot of sacrifice and dedication Swimmers must learn to be mentally and physically tough backing
SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR
SURE THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION BUT THE lsquoGRIND OF THE BLACK LINErsquo IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
8 JOCKATHLETICCOM
THE GRIND OF THE BLACK LINE
OCTOBER 2011 9
THE GRIND OF THE BLACK LINE
CRAIG STEVENS
If you think your training is hard try this This is how they roll on the border of China and Russia in a swimming pool made from ice No complaints just a swimming cap for extra warmth
10 JOCKATHLETICCOM
Tapering ndash which refers to the practise of reducing exercise in the days before an important competition ndash happens just twice a year so you have to get used to doing a lot of kilometres in the pool to achieve success
Because swimming is one of those sports that we only really see a couple of times a year there is a lot of unseen hard work done in between the big competitions ndash both in and out of the pool ndash that goes unseen by most people With up to 10 pool sessions plus cardio weights stretching core stability physio and massage added on top it is a sport that takes a lot of sacrifice and dedication Swimmers must learn to be mentally and physically tough backing
SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR
SURE THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION BUT THE lsquoGRIND OF THE BLACK LINErsquo IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 9
THE GRIND OF THE BLACK LINE
CRAIG STEVENS
If you think your training is hard try this This is how they roll on the border of China and Russia in a swimming pool made from ice No complaints just a swimming cap for extra warmth
10 JOCKATHLETICCOM
Tapering ndash which refers to the practise of reducing exercise in the days before an important competition ndash happens just twice a year so you have to get used to doing a lot of kilometres in the pool to achieve success
Because swimming is one of those sports that we only really see a couple of times a year there is a lot of unseen hard work done in between the big competitions ndash both in and out of the pool ndash that goes unseen by most people With up to 10 pool sessions plus cardio weights stretching core stability physio and massage added on top it is a sport that takes a lot of sacrifice and dedication Swimmers must learn to be mentally and physically tough backing
SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR
SURE THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION BUT THE lsquoGRIND OF THE BLACK LINErsquo IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
10 JOCKATHLETICCOM
Tapering ndash which refers to the practise of reducing exercise in the days before an important competition ndash happens just twice a year so you have to get used to doing a lot of kilometres in the pool to achieve success
Because swimming is one of those sports that we only really see a couple of times a year there is a lot of unseen hard work done in between the big competitions ndash both in and out of the pool ndash that goes unseen by most people With up to 10 pool sessions plus cardio weights stretching core stability physio and massage added on top it is a sport that takes a lot of sacrifice and dedication Swimmers must learn to be mentally and physically tough backing
SWIMMING
SPEAK TO ANY SWIMMER AND THEY WILL TELL YOU THAT SWIMMING IS DEFINITELY THE TOUGHEST SPORT TO TRAIN FOR
SURE THERE ARE THOSE WHO COMPETE IN VARIOUS OTHER SPORTS WHO HAVE A DIFFERENT OPINION BUT THE lsquoGRIND OF THE BLACK LINErsquo IS UP THERE AS ONE OF THE HARDEST TO PREPARE FOR MAJOR COMPETITION
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 11
when you dive in for that event your body is going to let the preparation take over and do what it has been trained to do
FROM MY EXPERIENCE ASA DISTANCE SWIMMER I KNEW THAT IF I WANTED TO SWIM FAST I NEEDED TO DO A SPECIFIC AMOUNT OF VOLUME IN TRAINING AS WELL AS THE QUALITY AND PACE WORK FOR EVERYTHING FROM THE 200M FREESTYLE UP TOTHE 1500M
up in between training sessions and being ready to go each time they put their toes in the water
When Nationals roll around once a year ndash in March or April ndash it is the only chance any swimmer has of making the National Team for international competition that year Whether it be Pan-Pacific or World Championships Commonwealth or Olympic Games there is only one meet where you get to show what work you have done for the last six months and finish in the top two in your chosen event to then go on and represent your country Standing behind the blocks before your event you have to be sure that you have done absolutely everything you could possibly have done and know that
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
12 JOCKATHLETICCOM
CRAIG STEVENSIS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE SPECIALISING IN THE 400M 800M AND 1500M FREESTYLE EVENTS HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE
If I wasnrsquot hitting the times I needed to on a training set then that was a wasted session that I would not get back I found that the more consistent I was each week the quicker my body would build up the endurance and the speed I was training for This was something I learnt from training with Thorpey No matter what we had done the session before or the week before he was always able to perform in training which then transferred in to his racing So that was something I worked on too and was able to improve on as I got older It takes time to work out exactly what is the best way for each individual to recover and be ready for your next session but it is so important make sure recovery is done properly
MEET MARKETWith the Olympic Trials for London 2012 six months away swimmers are in preparation mode The Trials are a very nerve-wracking meet and it is the one meet you definitely want to be ready for Depending on the event a swimmer is training for an athlete could be doing between 4km to 8km each session six to ten times a week Some swimmers will chose to stay at home for the majority of the training and possibly travel for a short training camp while others may choose to do an extended training block away from home or even travel for race experience between training blocks
Sprint swimmers like to race a lot more in between major competitions as they use the racing as training whereas middle distance or long distance swimmers will race only a
handful of times and concentrate on making sure the hard work is done in the training pool I preferred to concentrate on training and only raced occasionally while in a big preparation whereas guys such as Eamon Sullivan and Geoff Huegill will target meets with competitors they know they will have to race in London and go and challenge them
No matter what goals a swimmer has whether it is to make it to State National or International competition or even to just compete in an ocean event there is no easy way to train
UNFORTUNATELY FOR SWIMMERS THE ONLY WAY TO SWIM FASTER IS TO SWIM
The sessions have to be challenging and you have to make the hard work enjoyable setting goal times in each and every session and making sure you do everything you possibly can to avoid disappointment when it comes time to compete
SWIMMING
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
14 JOCKATHLETICCOM
THE CHAMPION
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 15
PETER HADFIELD WRAPS UP THE WORLD CHAMPIONSHIPS IN DAEGU
ALL HAIL
THE CHAMPION
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
16 JOCKATHLETICCOM
Pearsonrsquos performance at these Championships in conjunction with her dominance in the lead-up and post meets in Europe will most certainly win her the International Female Athlete of the Year for 2011 This is despite her quest for an unbeaten season ending during the Diamond League final when she fell during the 100m hurdles in Brussels
But her performance in Brussels is just a minor blip on Pearsonrsquos radar Pearson has been clinical in her preparation which was masterminded by her life-long coach Sharon Hannan Pearsonrsquos heat win of 1253 during the World Athletics Championships was impressive and dominant but it just kept getting better from there She looked shocked as she crossed the line to win
ATHLETICS
SALLY PEARSON WAS HAILED THE WORLD CHAMPION FOR THE WOMENrsquoS 100M HURDLES AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU KOREA ADD TO THIS THE FACT THAT SHE EVEN MANAGED TO OUTSHINE THE MOST FAMOUS ATHLETE IN THE WORLD ndash USAIN BOLT
Pearson celebrates after her Gold Medal winning run in the 100m Hurdles
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
her semi-final in a new Australian record of 1236 and then just a few hours later in what was a flawless race Pearson led from start to finish to clock the fourth best time in history of 1228 which was the fastest time run in 19 years and only seven hundredths of a second behind the world record set 23 years ago by Bulgariarsquos Yordanka Donkava Pearson totally dominated the final leaving US athletes Danielle Carruthers and Dawn Harper as distant minor medallists despite both running seasonrsquos bests
The silver medallist at the Beijing Olympics looks certain to go one place better in London 2012 and Sally has the potential to dominate womenrsquos hurdling internationally for years to come
Itrsquos not often that a World Championship silver medal is deemed a disappointing performance but after securing the four best jumps of the year in 2011 Australian long jump favourite Mitchell Watt certainly looked down after not being able to take out the premier position with his leap of 833mMitchell adds the Silver Medal to the Bronze he won two years ago in Berlin
It was the experience of Dwight Phillips of the USA that spoiled Wattrsquos party Phillips won his fourth World Championship long jump with 845m and his turnaround this season has been remarkable as he was only able to finish in 10th position at the US Championships earlier this year and gained entry to the Worlds on a wildcard as the result of his defending champion status
Most courageous performance of the Championships goes to our Aussie walkers After a disappointing 27th in the 20km walk Jared Tallent backed up just a week later to compete in the 50km event
His teammate Nathan Deakes after a four year absence due to a chronic hamstring injury set a cracking pace and it looked as though the former World Champion from 2007 and former world record holder had regained his winning form but unfortunately the hamstring gave out at 30km while Deakes was leading and he had to withdrawSergey Bakulin of Russia took over the pole position after Deakesrsquo withdrawal and Tallent moved into the silver medal position After a brave chase to secure victory Jared faded slightly to take the Bronze medal in 3hrs 3436 Try running a few kilometres at that pace never mind walking 50kms
Mitchell Watt
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
18 JOCKATHLETICCOM
ATHLETICS
Our two defending World Champions Steve Hooker and Dani Samuels couldnrsquot maintain their World Championship winning form in Daegu Hooker failed to get off the ground three times in the qualifying round in the Menrsquos Pole Vault and although qualifying for the final in the Womenrsquos discus Samuels finished in 10th position with 5914 more than 6 metres down on the distance that won her gold in Berlin two years ago
The Australian performances in the field were generally very strong Ben Harradine finished fifth in the Menrsquos Discus with 6677 after injuring her back in the qualifying round Kim Mickle finished sixth in the Womenrsquos Javelin with 6196m in a high class final where the gold medallist Maria Abakumova from Russia and Barbara Spotakava changed the lead on a number of occasions to both throw just below the world record
Jarrod Bannister finished seventh in the Menrsquos Javelin with a seasonrsquos best 8225m again under duress with a back problem and young Henry Frayne finished ninth in the Menrsquos Triple Jump final with 1678mUnfortunately for our local representative and Jock Ezine contributor Eloise Wellings she succumbed to an injury and was unable to compete in the Womenrsquos 10000m
The sensation of the meet of course was the disqualification of Olympic and World Champion and World Record holder Usain Bolt in the Menrsquos 100m The revised false
start rule means that one early jump and yoursquore out and much to the disappointment of the large Daegu crowd and the horror of Bolt he was disqualified for beating the starterrsquos gun He received more media coverage as the result of the DQ than he would have if he had won the gold medal It did open up the way for his Jamaican teammate Yohan Blake to win the 100m final in 992
Bolt as expected was untroubled to win the 200m What wasnrsquot expected was his winning time of 1940 Not bad for someone who admitted that he wasnrsquot in the best of shape
And the Jamaican men proved their current dominance in Menrsquos sprinting by taking out the 4 x 100m relay in world record time of 3704 The team of Nesta Carter Michael Frater Yohan Bake and Usain Bolt scraped 6 hundredths from the time they set in winning in Berlin 2 years ago Kenyans led the way in the long distance events and they finished second on the medal table winning all the menrsquos and womenrsquos distance events The standout in these events was dual world champion Vivian Cheruiyot who won the 5000m and 10000m double for women
DESPITE A NUMBER OF INTENSE HIGHLIGHTS THE AUSTRALIAN TEAM WAS GENERALLY DISAPPOINTING
THE AUSTRALIAN SELECTORS CONTINUE THEIR LUDICROUS POLICY OF PICKING
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
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Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
RELAY TEAMS DESPITE A LONGTERM HISTORY OF PROMOTING RELAYS RUNNERS NOT WORKING
TWENTY ATHLETES FROM THE 46 MEMBER AUSTRALIAN TEAM WERE SELECTED TO RUN IN RELAYS YET THERE WAS NOT ONE AUSTRALIAN COMPETITOR IN THE INDIVIDUAL MENrsquoS AND WOMENrsquoS 100M 200M amp 400M EVENTS EXCEPT FOR SALLY PEARSON - WHO DIDNrsquoT RUN THE INDIVIDUAL 100M ndash NOT ONE AUSTRALIAN ATHLETE BETTERED THE QUALIFYING STANDARD AND YET THE SELECTORS STILL PICKED 20 ATHLETES FROM A TEAM OF 46 TO RUN RELAYS
HOPEFULLY THE SELECTORS FOR THE LONDON OLYMPICS WILL INSTIGATE A POLICY WHERE ATHLETES HAVE TO QUALIFY FOR THE INDIVIDUAL 100M OR 400M BEFORE THEY SELECT A RELAY TEAM THAT WAY WE WONrsquoT HAVE AUSTRALIANS REPRESENTING AT THE GAMES WHO REALLY SHOULDNrsquoT BE THERE
OUR SPRINTERS REALLY NEED TO HARDEN UP AND AN ARMCHAIR SELECTION IN A RELAY TEAM TO MALE ATHLETES WHO CANrsquoT BETTER 1040 FOR THE 100M TO GAIN AN OLYMPIC BLAZER ISNrsquoT THE WAY WE SHOULD BE FOSTERING SPRINTERS IN THIS COUNTRY
PETER HADFIELD OAM
REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
20 JOCKATHLETICCOM
Samantha GASH
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 21
Samantha GASH
AMATEUR ATHLETE PROFILEPART II
All images courtesy of Nic Davidson (Maybe Tmrw)
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
22 JOCKATHLETICCOM
JA WHATrsquoS YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE I really enjoy heading out with my boyfriend on the weekends for long trail runs We get up early in the morning get our gear together pack lunch and snacks and drive a few hours out of the city to begin the run I am a big fan of the trails in the Dandenongs but we also love exploring new trails and having the time to get lost on them
JA HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK amp THE BREAKDOWNMy training used to be pretty ad hoc Even when I was completing the RacingThePlanet Four Desert Series I would squeeze training into little pockets of spare time There was really no structure to my training whatsoever and I couldnrsquot even tell you how many days a week I would train
In March 2011 I linked up with the dynamic boys from Bodyology Physical Performance Solutions Ben Griffith now coaches me by putting together varied and challenging program which combine running with altitude and cross training I train one or two sessions a day except Monday and Ben has definitely encouraged me to think more strategically about training nutrition and certainly the race itself
JA HOW DO YOU FIT ALL THAT IN WITH YOUR STUDYPROFESSIONAL LIFEndash PLEASE EXPLAIN Trying to train for an ultra event whilst completing my law degree working as a research clerk at Baker and McKenzie and
LIFE AS AN ULTRA-RUNNER IS NEVER BORING JUST ASK SAMANTHA GASH
THE PLACES THEY SEE PEOPLE THEY MEET THE EXPERIENCES THEY ENCOUNTER
IN OUR SEPTEMBER ISSUE SAMANTHA EXPLAINED WHY SHE DOES WHAT SHE DOES THIS MONTH SHE EXPLAINS HER TRAINING PLAN TO HELP HER DO WHAT SHE LOVES
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 23
attempting to have a semi balanced social life is definitely difficult Leading up to La Ultra my daily routine was wake up train eat go to university train eat go to bed My mind was very much consumed on grappling the abstract concept of 222kms in altitude But I do strive to find a balance too which means I am uber-organised Training can sometimes seem selfish and isolating but I am lucky that I am able to train with some of my closest friends At the end of the day I am not a professional athlete and life does sometimes get in the way of an ideal training program ndash and that is OK
JA WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM Itrsquos simple you get out of something what you put into it In addition to that my mental determination and ability to stay positive plays a significant role for me as an ultra runner The completion of an ultra event often seems like a lofty goal but it has been crucial for me in training to truly believe that I have the ability to complete it Without that belief it is easy to pull out of a training session or give up when the pain of a tough and sometimes boring run sets in My new goal is to work hard enough to bring my physical capabilities to be more in line with my mental focus
FAILUREIS NOT A CRIME LACK OF
EFFORT
IS
Samanthas supporters are with her every step of the way
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
24 JOCKATHLETICCOM
SAMANTHA GASH
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
ldquoMY MENTAL DETERMINATION AND ABILITY TO STAY POSITIVE PLAYS A SIGNIFICANT ROLE FOR ME AS AN ULTRA RUNNER IT HAS BEEN CRUCIAL FOR ME IN TRAINING TO TRULY BELIEVE THAT I HAVE THE ABILITYrdquo
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
26 JOCKATHLETICCOM
and friends I recently had four amazing friends who came with me to India to crew me for La Ultra ndash Ryan Bennett Jim Serpless Nic Davidson and Sarah Holloway It was a huge undertaking and I sometimes doubt my ability to have completed that challenge if they were not with me every step of the way There were times when I couldnrsquot eat was freezing cold and they wrapped me in a blanket and spoon-fed me It is that level of support and friendship that have pushed me through the most testing moments in an ultra and propel me to train harder and smarter
JA YOUR FAVOURITE MOTIVATIONAL SAYING Here is a classic from La Ultra that is placed on a road sign on the way up to the first peak (Khardung la) ndash ldquoFailure is not a crime lack of effort isrdquo
JA YOUR MOST DREADED TRAINING SESSION AND WHYIt definitely used to be interval training High intensiveexplosive training is certainly not my strong point That being said with consistent training I am slowly improving and learning to appreciate the feeling of lactic acid build up and push beyond it
JA WHO IS YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD In terms of dynamo ultra runners that have wowed and motivated me by their gutsy performances I would have to list speedy stars like Kilian Jornet Ryan Sandes Eric LaHaie and Mimi Anderson (who recently did a double crossing of Badwater at the age of 49)
But the people who are most inspiring and keep me running every day are my family
Samantha is greeted by good friend and supporter Sarah Holloway (right) at the end of the gruelling La Ultra- The High ultra marathon
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
Believe
Ultra-Marathon Champion ASCEND Believer
It takes more than just dedication to become a champion Therersquos also the belief in your ability to succeed and the knowledge that yoursquove given your body every opportunity to withstand the rigors of training time and time again
Despite injuring her knee less than halfway across Chinarsquos Gobi Desert early in 2010 Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets lsquo4desertsrsquo series Grand Slam racing 250kms in the driest hottest windiest and coldest deserts around the world And now at just 26 has become the sixth person ever and only the third female to complete lsquoLa Ultra The Highrsquo a 222km race in the Himalayan Mountains ASCEND believes in Samantharsquos ability to compete at the highest level which is why wersquore proud to be her official sports protein partner
So like Samantha ensure your highest level of endurance strength and power possible come race day Become an ASCEND Believer To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist visit wwwascendsportcomau
ASCEND Train harder More often
AS
C01
35P
ione
er10
ASCEND BelieverSamantha Gash -
Ultra-Marathon Champion
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
28 JOCKATHLETICCOM
DAN ATKINS
EASY MONEYBABY
WHEN AMERICAN MICHAEL PHELPS WON THE 200M FREESTYLE AT THE OLYMPICS IN 2008 HE WAS ASKED WHAT HE CHANGED FROM 2004 TO 2008
HE SAID HIS COACH KNEW NO ONE ELSE WAS WORKING ON STREAMLINES IN AND OUT OF THE TURNS EVERYONE WAS WORKING ON THEIR THREE-LAP SPEED WHICH IS THE HARDEST PART TO WORK ON IN A 200M
SO HE WORKED ON A SKILL IN FACT PHELPS WORKED SO HARD THAT HE IS NOW CAPABLE OF STREAMLINING ABOUT 125M EVERY LAP OF THE FOUR-LAP DASH THIS MADE EVERY COACH THINK ABOUT THEIR TRAINING METHODS AND THE WAY TO GET AN ADVANTAGE
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 29
EASY MONEYBABY
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
30 JOCKATHLETICCOM
As it is now getting closer to the triathlon season you should be thinking about taking things a little out of the comfort zone in readiness to achieve your race potentialBelow are some areas in triathlon you might not have challenged yourself with I can guarantee this is the easiest way to improve and is a lot easier than five-hour bike rides
THE SWIM LEG
A lot of coaches or athletes I talk to or watch hate putting in kick sets in the pool because ldquoit hurts their legsrdquo Well guess what Of course it is going to hurt That is what makes us stronger
The reasoning for me is
1 THE START If you donrsquot kick your butt off the line you are going to be left at the start gate If you donrsquot get a good start in the first 100m of any swim ndash whether it be a sprint race or even an Ironman
I BELIEVE TRIATHLETES HAVE TO FINE TUNE 6 GEARS LIKE IN A FORMULA ONE CAR AND AS MOST ATHLETES CAN FINETUNE THE FIRST THREE I FIND IT IS THE OTHER THREE GEARS THAT TAKE A LITTLE EXTRA COMMITMENT
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 31
Dan Atkins (right) looks on as Stephanie Ricersquos Swim Coach Michael Bohl explains the technicalities of swimming
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
32 JOCKATHLETICCOM
Practice your transition Every second counts
event ndash you will lose contact with the group very quickly But it must be trained hellip donrsquot just expect it to work on race day The lactate levels you produce wonrsquot change due to the intensity of the kick it is how well you clear the lactate from kicking hard that makes the difference
2 TURNING BUOYS Turning buoys in the swim leg tend to be the area that most athletes relax Hit them hard and come out with even more intensity Again it must be trained and the body will only cope with the intensity if it has been practiced in training
3 THE FINISH Bring in your kick in the last 100m to get the blood flow in your legs as you need to rely on them for the rest of the day Then attack the transition
THE BIKE LEG
1 THE FIRST 5KM Get your speed up and then put your feet in your shoes Do one at a time and then get your speed up again before you put on your other shoe
2 HILL CLIMBING Any hill ndash no matter how small or large it is Donrsquot relax after all your hard work getting to the top if you attack the downhill you will increase your lead distance on other competitors going downhill rather than climbing
3 CORNERING For most triathletes the worst part of an event relates to bike skills Lean the bike not your body into the corner and practice this all the time in training Accelerate out hard to get back up to speed
4 THE LAST 5KM Hydrate stretch and hit the last 5km with a bit more speed Keep your cadence up in readiness for the run
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 33
THE RUN LEG
1 DONrsquoT GO OUT HARD What is the pace you have been working on in training Donrsquot go out 10secs a km faster than this it will bite you in the backside big time down the track when there is no one but you and the road
3 FINISH
WORK ON YOUR BACK END-SPEED REMEMBER YOUR REWARD FOR THE HARD TRAINING IS THE RACE FINISH LEAVE NOTHING IN THE TANK
2 KEEP PACE Every course has turn-a-rounds donrsquot let up going around turns try to go in hard and out faster We all use turns to relax but again you will put in heaps of time if you shift to that 6th gear out of the turn
Rachael Peridis smashes home the final run leg of the Hamilton Island Triathlon
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
34 JOCKATHLETICCOM
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
DAN ATKINS IS A TRIATHLON
SPORTS COACH AT THE AUSTRALIAN
INSTITUTE OF SPORT HE ALSO HEADS
ONE OF THE MOST SUCCESSFUL
TRIATHLON TRAINING CLUBS IN
QUEENSLAND YOU CAN ACCESS
DANrsquoS COACHING SERVICES AT
WWWDANATKINSTRAININGCOMAU
In conclusion this final piece in preparation to race is probably the most intensified training because it is about shifting gears and to knuckle down and focus on having a good variable speed in you back pocket will allow you to race at a higher level When everyone is comfortable in 3rd gear attack them and lock it into 5th gear I promise you if you hold it for 30 sec`s they will be gone
AS MICHAEL PHELPS SAID IN HIS PRESS RELEASEIT WASldquoEASY MONEYBABYrdquo
Lean the bike not your body into the corner and practice all the time in training
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
Held in some of the Whitsundayrsquos most iconic locations this unique triathlon event includes a 750m swim in picturesque Catseye Bay a 20km cycle incorporating a unique airport runway section and a 5km run through Hamilton Islandrsquos Marina Village to a beachside finish Testing the fitness of professionals and novices alike the weekend concludes with a cruise to world-renowned Whitehaven Beach for the challenging Whitehaven Beach Ocean Swim For more information please visit wwwhamiltonislandcomautriathlon
FUJIFILM HAMILTON ISLAND TRIATHLON AND WHITEHAVEN BEACH OCEAN SWIM 18-20 NOVEMBER 2011
Photography Delly Carr
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
36 JOCKATHLETICCOM
JOCK CAMPBELL
Ricky Pontingrsquos
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 37
Ricky Pontingrsquos
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
What the public sees in sport are the lights colours and excitement of performances at the actual events What they donrsquot see is the hard slog of the preparation away from the cameras and crowds of the preparation and is what all great athletes slog away with
One country and series that demands great preparation is the hot humid and polluted conditions of Sri Lanka Australia before last month had only ever won a single Test series in Sri Lanka which was in 2004 when we toured there last and we prepared very well for the heat on that occasion So for an ageing cricketer who has great motivation still at the ripe old age of 36 Ricky who knew what he had to do and thrived on getting prepared for the heat He doesnrsquot ask for concessions at this age he does more than ever
How is this achieved and how do we prepared for this
INITIAL CHALLENGESOne difficult aspect of heat training is the disruption to your normal training routine it can cause if not done wisely Heat training causes increased fatigue levels time constraints with having to travel to use heat chambers at universities and the associated problems of not being able to
RICKY PONTING BECAME THE FIRST CRICKETER TO PLAY IN 100 TEST WINS AFTER AUSTRALIA DEFEATED SRI LANKA BY 125 RUNS IN THE FIRST TEST IN GALLE LAST MONTH A GREAT ACHIEVEMENT AND SHOWS JUST HOW SUCCESSFUL AUSTRALIA HAS BEEN OVER THE PAST 15 YEARS - WELL DONE PUNTA
BUT HOW DOES AN ATHLETE STAY AT THE TOP FOR SO LONG HOW DO THEY COMPETE IN SUCH HARSH HOT AND HUMID CONDITIONS WHEN YOUR PRE SEASON TRAINING INS DONE IN AUSTRALIArsquoS WINTER WHERE THE TEMP ON AVERAGE IS 20 DEGREES COOLER WITH HALF THE HUMIDITY
SIMPLE ENTER THE WORLD OF HEAT TRAINING DONE ldquoOLD SCHOOLrdquo
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 39
train specifically for cricket whilst in the heat chambers
Whatrsquos the Solution
ADAPT IMPROVISE AND OVERCOME Itrsquos not rocket science The same reasonrsquos why the Kenyans run well at altitude (because theyrsquore born and live there and are most used to those conditions) are the same reasons why Sri Lankans perform well in the heat The solution is to start getting ready early Science and research shows us it takes a good 10-12 conditioning sessions of gradually increasing intensity and duration for most individuals to acclimatize to hot and humid conditions To try and do this once arriving in a Sri Lanka whilst overcoming jetlag is leaving it too late and not a smart option Thatrsquos why Punta did it early in the cold and dark winter of a Sydney pre season
OK then How
The way Ricky did it and a very good option is the use of heat suits during normal training with the heater turned up full boar in our very own Jock Athletic training facility otherwise known as ldquoour gymrdquo Itrsquos not glamorous and annoys the other young athletes in the gym (boo hoo) but thatrsquos how we roll
We got Ricky to gradually introduce the heat suits over a 3 week period leading up to the tour so that when he arrived in Sri Lanka it was all about game preparation
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
40 JOCKATHLETICCOM
CONSIDERATIONSTo limit disruption to Rickyrsquos specific cricket preparation (ie not alter any planned sessions) he started with 20mins at the end of his session with the heater up and wearing the heat suit which consisted of his normal training gear plus beanie (usually mine) waterproof golf jacket and tracksuit pants This works really well for not only the heat conditioning for the sub continent but also simulates the high humidity (over 90 often) of Sri Lanka The heat suits trap the sweat and doesnrsquot allow any evaporation of the sweat (one of the bodies cooling mechanisms) which also occurs during physical activity in high humidity conditions
We gradually increased the length of the heat conditioning sessions during the acclimatization process every second day until Ricky was completing full 2hr heat sessions at high intensity during his 11th and 12th sessions
Scientists will say that isnrsquot the exact temperature or humidity of the sub continent but no two days are the same even in the one city in Sri Lanka Even within the same day conditions drastically change so over time I have found this the most economical practical method to use and have had great success with it as well Judging by Puntarsquos early form where he scored a match winning 90 in game 2 of the ODIrsquos and a solid 40 in game 1 and to see him run around the field with the energy of a 20 year old it seems to have worked well
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
Punta punching out a session in his heat suit with the gym heaters up full boar
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 41
ldquoRICKY PONTING IS ONE OF OUR ALL TIME GREATS AND YOU ONLY GET A GREAT PLAYER WHEN LOADS OF TALENT IS COMBINED WITH EXCEPTIONAL AND CONSISTENT PREPARATION THATrsquoS RICKY EVERYTHING HE ACHIEVES HE DESERVES IT ALSO HELPS THAT HErsquoS A TOUGH LITTLE SO AND SO MENTALLY AS STRONG AS IrsquoVE SEEN rdquo
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
42 JOCKATHLETICCOM
This is the same method I used on him and the rest of the Australian team before a tour of Sharjah (UAE) where we outplayed and coped with the heat far better than the Pakistan Team in 2002 where the heat hit 51 degrees (see the temperature gauge for proof)
Ricky Ponting is one of our all time greats and you only get a great player when loads of talent is combined with exceptional and consistent preparation Thatrsquos Ricky Everything he achieves he deserves It also helps that hersquos a tough little so and so mentally as strong as Irsquove seen
KEY POINTS AND WHAT YOU CAN DO TOPREPARE FOR THE HEAT
bullGRADUALLY INCREASE HEAT AND HUMIDITY TOLERANCE SESSIONS AT THE END OF EACH NORMAL TRAINING SESSION (START WITH 20MINS)
bullDO A SESSION EVERY SECOND DAY TO ALLOW FULL RECOVERY FROM EACH HEAT SESSION ndash ADD ON 5-7 MINUTES EACH SESSION
bullCOMPLETING 10-12 SESSIONS WITHIN THREE WEEK PERIOD WILL IMPROVE YOUR HEAT TOLERANCE GREATLY
bullEVEN A CHANGE OF 5-10DEGREES IN TEMPERATURE CAN HAVE A HUGE NEGATIVE IMPACT ON PERFORMANCE SO GET PREPARED EVEN FOR THE FIRST HOT DAY OF SUMMER
bullTRY AND HAVE AS LITTLE DISRUPTION TO YOUR NORMAL TRAINING AS POSSIBLE
bullMAKE NO EXCUSES ndash FIND A WAY YOU WONT ALWAYS BE ABLE TO USE THE MOST EXPENSIVE AND PERFECT EQUIPMENT BUT YOU WILL BE ABLE TO GET IT DONE
The temperature in Sharjah actually reached 52 degree Cel
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 43
JOCK CAMPBELL WAS THE PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005 DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO1 IN WORLD RANKINGS IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMrsquoS HISTORY THIS CULMINATED IN THE TEAM BEING VOTED NO1 TEAM IN THE WORLD (IN ANY SPORT) AT THE PRESTIGIOUS LOREUS AWARDS IN 2003 JOCK IS NOW THE HIGH PERFORMANCE DIRECTOR AT JOCK ATHLETIC AND THE SAME FOR CHANNEL 9rsquoS CRICKET COVERAGE YOU CAN FOLLOW JOCK ON TWITTER JOCKATHLETIC
Ricky (right) and Tim Paine are put through their paces during a pre-game warm up
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
44 JOCKATHLETICCOM
FITFACTSTO CHOKE OR NOT TO CHOKEWHAT CAUSES ATHLETES(AND THE REST OF US) TO FAIL UNDER PRESSURE
CASSANDRA GOVAN PHD amp DAVID NEAL PHD
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 45
NOBODY COULD HAVE WATCHED USAIN BOLTrsquoS WORLD CHAMPIONSHIP SPRINTS IN AUGUST WITHOUT A NEWFOUND APPRECIATION FOR THE RAZOR THIN LINE ON WHICH PEAK ATHLETES MUST CONSTANTLY DANCE
Boltrsquos strong victories in the 200m and 4x100m relay show he clearly deserved his mantle as favourite for the 100m What agony then to be disqualified from the 100 meters after a single false starthellipa death knell under the controversial ldquozero-tolerancerdquo false start rule enacted last year
Reflecting on the false start and his disqualification at a news conference after the race Bolt said ldquoI was a little bit off I wasnrsquot really myself Anxiety got the better of me I really wanted to go I really felt like I wanted to runrdquo
His comments perfectly capture one of the great ironies of being human ndash why is it so often exactly when we need to do our best that we flub choke and trip over our own toes Common wisdom tells us that motivation can cause anxiety and anxiety in turn causes poor performance
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
So thatrsquos over-thinking What about its evil opposite under-thinking Scientists say that under-thinking gets the better of us when a task is not skill-based but instead demands sustained attention or creative thought This includes things like giving a great impromptu speech taking a tough exam or solving a complex new problem at work In this situation high motivation can prompt us to use up our limited mental resources on things that donrsquot really contribute to our success (like ldquodo I have spinach in my teeth Am I still going to get my annual bonus if I canrsquot solve this problemrdquo etc) This leaves less bandwidth in our brain to complete the task at hand
So does the science tell us what we can actually do about this and so avoid
But psychological research actually tells a more nuanced story In light of Boltrsquos experience and with the pressure cooker AFL and NRL Grand Finals just around the corner we thought wersquod take a deeper look at the science of ldquochoking under pressurerdquo
Why does motivation sometimes get the better of ushellipand what can we do to avoid itAccording to the latest studies there are probably two main causes of choking under pressure They can be roughly summed up as ldquoover-thinkingrdquo and ldquounder-thinkingrdquo `The trick of course is working out when a situation calls for more thought and when it calls for less And thatrsquos where the research is useful
The basic principle is that skill-based behaviors like basically all athletic activities are so automatic and unconscious that more thinking is basically always an enemy to peak performance When wersquore highly motivated we like to thinkhellipand that thinking forces us to disengage our athletic autopilot in the false belief that we can decide our way to better performance This is what tripped up Bolt and probably accounts for 90 of the missed putts wild serves and errant kicks on goal that occur when the stakes are really high
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
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Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
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STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
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START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
choking under pressure Fortunately yes
The first step is to work out whether the task yoursquore doing is a well learned skill for you If it is then your enemy is over-thinking and your strategy should be to focus on the end objective (eg having a beer at the 19th hole) rather than the thousands of little actions required to get you there Leave these for your athletic autopilot to take care of
Conversely if you need to give a big speech or solve a complex technical problem then your enemy is under-thinking and the nitty-gritty of performance is exactly what you should be focused on Get drawn into the trenches of the task and yoursquoll be your best
So as the Grand Finals roll around and some people are tempted to bemoan our ldquomindlessrdquo obsession with the game wear that description with pride Because sometimes mindlessness is exactly what is required to be your very best
EMPIRICA RESEARCHIS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND MIAMI
For more about Empirica email Cassie Govan or David Neal or find us on Facebook and Twitter (empirica_update) or visit wwwempiricaresearchcomau
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
48 JOCKATHLETICCOM
WOMEN going for Gold
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 49
WOMEN going for Gold
SIOBHAN MCCARTHY
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
50 JOCKATHLETICCOM
For 21-year-old Tatum Lawler this was the third time she took on the event and each year she is filled with the same excitement
ldquoIt is the hardest race to enter on the surf calendar not many people can say they have completed the Coolangatta Gold so I was excited to come back and have another crackrdquo Lawler says
Lawler first took on lsquoThe Goldrsquo as a 16-year-old and has learnt quickly how to be mentally tough after having to endure endless training sessions through a Sydney winter These days Lawler juggles the demanding training for this event with fulltime work
ldquoThere were times when I just wanted to give up because it all seemed too hard On my days off work it was freezing cold and raining and I had to really make myself go paddlingrdquo
But when the hard yards training are long gone and competitors hit the shore for the final time the long way home makes it all worthwhile ldquoThe most thrilling part for me is the run home As soon as I start running and see the Q1 Building in front of me I know Irsquom nearly thererdquo she says
For former Ironman triathlete Melinda Cockshutt this yearrsquos Coolangatta Gold in the Masters was her first crack ldquoI donrsquot have much lsquofast-twitchrsquo fibers in my body these days so the distance of the Gold was attractive I thought lsquoone dayrsquo hellip and then my friend said lsquoWhy not nowrsquo and I said lsquoYes why notrsquo
THE GRUELLING 2011 COOLANGATTA GOLD HAS SEEN A RECORD NUMBER OF 530 COMPETITORS STORM TO THE SHORES OF THE GOLD COAST TO TAKE ON SURF LIFE SAVINGrsquoS ICONIC RACE
THE COOLANGATTA GOLD SEES COMPETITORS SKI PADDLE SWIM BOARD PADDLE AND RUN THEIR WAY ALONG THE GOLD COAST LINE STARTING AND FINISHING AT KURRAWA BEACH
LEADING THE CHARGE WAS THE WOMEN WITH A RECORD NUMBER OF 50 OPEN COMPETITORS TACKLING THE SHORTER 305KM IRONMAN EVENT
IN RECENT YEARS THERE HAS BEEN A HUGE SURGE OF WOMEN TAKING PART IN SPORT AND SURF LIFE SAVINGrsquoS HOLY GRAIL EVENT IS NO EXCEPTION
WITH SO MANY COMPETITORS NOW TAKING TO THIS EVENT WHAT IS IT ABOUT lsquoTHE GOLDrsquo THAT IS SEEING SO MANY COMPETITORS PUSH THEIR BODY AND THEIR MINDS TO SUCH LIMITS
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 51
2011 Coolangatta Gold Winner Courtney Hancock
Image John Veage Harvpix
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
52 JOCKATHLETICCOM
At 37 Cockshutt has had a distinguished sporting career as a triathlete and in 2008 ndash in a year where she had qualified for the Ironman World Championship in Hawaii her then 4-year-old daughter was diagnosed with cancer ldquoMy year went from an amazing high to an incredible low My family came out of it stronger and better for it and thus I live life to the fullest ndash like taking on The Goldrdquo
With Cockshuttrsquos zest for life and the support she receives from her family 2011 saw her take on many challenges to get to the start line of The Gold ldquoMy first time on the ski was in March this year I fell off at least a dozen times But everyone from my Club and others in the area had been so supportive and taught me heaps and were very patientrdquo
Going in to this yearrsquos event Cockshutt had no expectations of the race but to finish ldquoI had no idea what I could ndash and could not
ldquoTHE CHALLENGE AND PREPARATION FOR THIS RACE HAS TAKEN ME COMPLETELY OUT OF MY COMFORT ZONE STARTING SOMETHING NEW IN YOUR LATE 30S IS A CHALLENGE ndash FOR THE MIND PROBABLY MORE THAN THE BODY ndash SO IrsquoM JUST HAPPY THAT I TOOK THAT STEP OFF THE CLIFF AND I WILL SEE WHERE IT TAKES MErdquo
Melinda Cockshutt
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 53
SIOBHAN MCCARTHY
IS A COUNTRY KID TURNED TRI GEEK AND IS CURRENTLY TRAINING WITH A TRIATHLON SQUAD AND LIVING THE GOOD LIFE ON THE GOLD COAST TO PASS THE TIME SHE IS COMPLETING A MASTERS OF JOURNALISM AND WRITES A BLOG ABOUT HER EXPERIENCES OVER THE COMING MONTHS SIOBHAN WILL BRING US THE GOOD WORD ON WOMEN IN SPORT YOU CAN FOLLOW SIOBHAN ON TWITTER
(SIOBHANANN)
do ndash and the goal was to finish When I crossed that finish line in the Gold I was the proudest person in the whole worldrdquo she says
For both of these women The Coolangatta Gold has seen them juggle the demands of everyday life plus remain dedicated to the training needed to complete this race through what has been an unforgiving winter
Despite this both Cockshutt and Lawler have given the same advice to anyone thinking of having a crack at The Gold ldquoGo for it People are capable of achieving a lot more than they think they canrdquo she says
THE GOLD WAS FIRST HELD IN 1984 1985 1991 AND 1992 THE EVENT WAS REBORN IN 2005 AND IT CONTINUES TO DRAW ATHLETES FROM AROUND THE COUNTRY THE RACE NOW INCORPORATES NUMEROUS CATEGORIES AND IS CONSIDERED ONE OF AUSTRALIArsquoS ICONIC MULTI-DISCIPLINED EVENTS
Image John Veage Harvpix
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
54 JOCKATHLETICCOM
PLANNINGFOR
RUGBY LEAGUE
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 55 PAUL WATSON
PLANNINGFOR
RUGBY LEAGUE
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
56 JOCKATHLETICCOM
THIS IS THE FIRST PART OF A SERIES OF ARTICLES OUTLINING THE YEARLY TRAINING REQUIREMENTS FOR RUGBY LEAGUE PLAYERS
PERIODISATION IS SIMPLY THE BREAKDOWN OF THE TRAINING AND COMPETITION YEAR INTO BLOCKS OF TRAINING ADAPTATIONS LEADING TO THE PEAKING OF PERFORMANCE DURING THE FINAL SERIES RUGBY LEAGUE TEAMS MUST CONTINUALLY HEAD TOWARD IMPROVEMENTS IN ALL AREAS OF PROFESSIONALISM IN THE COACHING AND STRENGTH AND CONDITIONING AREAS BY USING SCIENTIFICALLY SOUND ATHLETIC PREPARATION TEAMS ARE LOOKING TO STAY AHEAD OF THEIR OPPOSITION AND IMPROVE EACH INDIVIDUAL ATHLETE AS WELL AS AVOID INJURIES THE PLAYERS TRAIN YEAR-ROUND WITH OCTOBER BEING THE TRANSITION OR OFFLOAD MONTH IF THEY FINISH THEIR SEASON EARLY DUE TO MISSING OUT ON THE FINAL SERIES MANY WILL STILL WILL TRAIN FOR THE MONTH OF SEPTEMBER UP UNTIL THE GRAND FINAL THIS MEANS THEY START THEIR PREPARATION 4-5 WEEKS LATER FOR THE NEXT SEASON THE REST OF THE YEARrsquoS PERIODISED PLAN FOLLOWS TRADITIONAL TRAINING SEQUENCES WITH THE EMPHASIS STILL ON INDIVIDUAL PROGRAMS
RUGBY LEAGUE
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 57
This is the transition cycle where the players get the full month of October off for active recovery For some it comes earlier and for others who make the grand final and representative teams it arrives later This period is important psychologically to break from the intensity of the game of rugby league Most players train in this period to actively recover and not de-train too much De-training can lead to injuries upon resuming training loads It is also a time many injured players will have their much-needed operations to fix injuries that they have carried in the season In summary this period does have many considerations and is often affected by extrinsic factors
This period from November through to the Christmas offload period is where larger volumes of work are done Aerobic base and strength endurance is built during this period Consisting of threefour field sessions weekly with conditioning skill building and the playing of designer games making up the bulk of the field sessions This starts to lay the platform the season will be built on Track sessions consisting of discontinuous interval running can be performed twice weekly These intervals vary in length but are mostly in the 200m and less range consisting of intervals with little rest This
allows leg speed to be maintained while emphasising the aerobic energy system Speed endurance is also starting to build with these sessions One session per week should be spent on hills running building strength endurance in the running muscles as well as aerobic conditioning The hillrsquos allow intensive running that does not break players down physically or reduce muscle mass Hills give no hard pounding but very hard work Agility and skill work are also covered throughout the sessions to build specific qualities
In the weight room we concentrate on strength endurance or bodybuilding to complement the running training and to build size Split routines are used with a four-day split of legs shoulders and bicepschest back and triceps This also builds the base needed for the strengthpower work Again each program is individualised if an athlete with good training history needs more power or strength they will start on that program This cycle finishes with a 12 to 14-day offload period and Christmas break The players are pushed by high intensity workouts in this first cycle so the break allows their bodies to repair and recover
Specific preparation generally starts at this four-week stage after the Christmas break This period varies with individual clubs in the English super league clubs are often playing two weeks into the New
MACRO CYCLE 1TRANSITION CYCLE1
MACRO CYCLE 2GENERAL PREPARATION2
MACRO CYCLE 3SPECIFIC PREPARATION3
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
58 JOCKATHLETICCOM
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 59
Year For teams in Australia this specific prep can be performed for 3 to 4 weeks This can consist of two speed sessions where recovery is increased in the discontinuous intervals and quality is lifted Specific bouts of shuttles and drills are also introduced The hill sessions continue for the first 4 weeks but are shorter and more intense Aerobic base is maintained with the skills and games as well as specific ball work The weights continue at 4 sessions per week and maximal strength is worked using repetitions of five lifts Emphasis is placed on the Olympic lifts ndash lifting as heavy as the five reps will allow
The pre-season competition starts at the beginning of this cycle and a game is played each weekend This is when maintenance begins and the base building phase ends (6-12 weeks) While gains still can be made during this cycle they can be interrupted through the games that are played The sprint sessions go back to once per week and are really becoming a sharpening phase Quality goes up and rest increases Aerobic base is maintained through team training ball work sessions The weight sessions change into the in-season routine of 2-3 times per week This cycle is used as a conversions phase and the repetitions are dropped to threes to convert the strength gains to explosive power Ball work increases to three per week with Mondays used as a recovery day and review
MACRO CYCLE 4PRE-COMPETITION4
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
60 JOCKATHLETICCOM
The competitive phase is similar to the pre-competition phase and basically maintenance is trained for the 22 competition rounds Rugby league is highly intense and recovery and preparation for the games takes up most of the training week One sprint session and 1-2 weight sessions are practiced The sprint sessions tie in with the weights being lifted either maximal strength or power with corresponding sprint sessions of sharpening or speed endurance This varies according to the draw and performance of the team
During the byes a mini conditioning cycle or crank-up is performed for the week leading into the byes This is to rebuild base fitness parameters that have deteriorated during the preceding weeks of competition Here the team goes back to preseason training consisting of two sprintendurance sessions and four-day split strength endurance resistance training Building up to the final series an increase in workload is performed to rebuild any lost physical fitness parameters This can include harder running boxing and game-specific drills Every 4-6 weeks throughout this period we will also perform offload weeks which will allow adaptation to occur and help with injury prevention
The hard work has been done and its offload time to start to peak for the final series Weights are just 2 days per week with a sprintersrsquo program installed of 3 exercises with 5 reps Extras are left for the players to determine The sprint training is just sharpening and the ball work volume cut back Itrsquos about freshening up and playing your best football
RUGBY LEAGUE
MACRO CYCLE 5THE COMPETITIVE PHASE5 MACRO CYCLE 6
COMPETITIVE PEAKING PHASE
6
PAUL WATSON
HAS BEEN AN NRL STRENGTH AND CONDITIONING COACH FOR 13 YEARS AS A MEMBER OF JOHNNY LANGrsquoS STAFF AT THE CRONULLA SHARKS AND PENRITH PANTHERS HE IS NOW THE STRENGTH AND CONDITIONING COACH FOR THE HUDDERSFIELD GIANTS IN THE UK WORKING ALONGSIDE COACH NATHAN BROWN YOU CAN FOLLOW PAUL ON TWITTER ORCASTAR
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
62 JOCKATHLETICCOM
REBECCA GAWTHORNE
Regardless of your footy code level or position the food you eat before and after a game is incredibly important Perfect pre-game nutrition will give you the upper edge on the opposing team It will provide you with energy to run kick jump pass tackle and make those decision-winning plays Just like training sleep physio and massage eating correctly is vital for footy players and grand-final winning performances
BEFORE THE BIG GAME
In terms of pre-game nutrition footy players need to load up on carbs and drink plenty of fluids The pre-game meal should be eaten 3-4 hours prior to the game There are a few basic guidelines for pre-game meals
ITrsquoS FOOTY FINALS TIMEAT THIS TIME OF YEAR TEAMS ENTER THE STADIUM WITH A SEASONrsquoS WORK ALL ON THE LINE SO PERFORMING AT THEIR PEAK IS MORE CRUCIAL THAN EVER
THE PHYSIOLOGICAL DEMAND ON THE BODY DURING A GAME OF FOOTBALL IS IMMENSE WITH SHORT BURSTS OF SPRINTING ANAEROBIC ACTIVITIES AND PHYSICAL CONTACT FOOTY PLAYERS NEED TO BE STRONG FIT FAST AND AGILE
AT AN ELITE LEVEL AFL MID-FIELDERS CAN RUN BETWEEN 12-25KMS AND NRL FORWARDS CAN BE INVOLVED IN 30-40 TACKLES
FUELLING UP FORFOOTY FINALS
They need to be
- High in carbohydrates
- Low in fat and fibre
- Include a fluid choice
with the meal
- Choose foods you enjoy
amp are comfortable with
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 63
Carbs will ensure you have enough energy to play at 100 per cent for the entire game A good example is AFL mid-fielders At an elite level these footballers have to run up to 25km during a game which drastically depletes their energy stores A good carb-based meal before the game helps load up their energy stores and sustain them until the dying seconds of final play Foods low in fat and fibre can help prevent stomach upsets prior to the game Ensuring energy is coming from carbs instead of fat is also important as fats donrsquot provide the body with the appropriate fuel for optimal game performance
It is important your pre-game meal is well balanced and something you like Most footy players have a favourite pre-game meal that they will have regularly before heading out onto the field Pasta with low-fat tomato sauce and 400ml of fruit juice is a great option Other options include
Your pre-game meal should be followed up with a high-carbohydrate low-fat snack about two hours before the game This will help top up your energy stores A jam sandwich piece of fruit muesli bar low-fat yoghurt tub or mini box of sultanas are good choices Hydration is just as important as eating well before a game Check out Ezine Issue 5 for more fluid and hydration tips
DURING THE GAME
Staying well hydrated during the game is crucial It will regulate your heart rate and body temperature prevent fatigue and improve decision-making skills so you can make those game-winning passes and kicks Try to drink a mouthful of water each and every chance you get And donrsquot spit it out Make use of trainers running on the field with water bottles inter-changes and breaks Most players will benefit from drinking sports drink as well as water during the break as they provide a carbohydrate boost and fluid during the game The extra carbohydrates are used as a source of fuel as glycogen levels can run low during the course of the game
AFTER THE GAME
Refuelling after a footy game should rehydrate replace fuel stores and aid muscle repair As footy players have to arrive early before the game and food will often sit around your post-game snacks need to be planned and selected carefully so they meet nutritional requirements but
- Cereal and low fat milk
- Toast or muffins with jam
honeypeanut butter
- Baked beans on toast
- Sandwiches or wraps
- Creamed rice amp tinned fruit
- Rice or noodles amp low-fat
stir-fry
- Fruit smoothie- Liquid sports supplement such as Sustagen Sport
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
64 JOCKATHLETICCOM
NUTRITION
also so that they wonrsquot go off A snack such as a chicken and salad roll (white bread) is a perfect option However if you donrsquot have somewhere cool to store it a protein shake made on milk can be handy Both these snack options are carb-rich and contain a lean protein source This allows your to body replenish muscle glycogen stores while aiding muscle repair and growth This will be essential if you have a grand final in the weeks to come Aim to consume your recovery snack within 30 minutes of finishing the game
If you plan on going out for a drink after the game have a snack before you start to celebrate A snack will help your muscles repair But remember go easy on the alcohol especially if you have games in the weeks to come
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN For more information contactrebeccagawthornegmailcom
FOOTY PLAYERS ALSO LOSE A LOT OF SALT THROUGH SWEAT AND SO FOODS WITH A BIT OF SALT CAN BE QUITE A GOOD CHOICE IF YOU HEAD OUT FOR A TAKEAWAY WITH MATES AFTER THE GAME MAKE SURE YOU CHOOSE THE HEALTHY OPTIONS WITH SOME CARBS AND LEAN MEAT FOR EXAMPLE A THIN CRUST PIZZA WITH CHICKEN BREAST VEGIES AND CHEESE COULD BE A TASTY YET HEALTHY POST-GAME RECOVERY MEAL
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
66 JOCKATHLETICCOM
TRI LIFE
JULIA RUSSELL REPORTS FROM THE EUROPEAN TRAINING BASE IN AIX LES BAINS FRANCE WHERE SHE IS WORKING WITH THE AUSTRALIAN INSTITUTE OF SPORTrsquoS TRIATHLON TEAM
ON THE ROAD WITH EMMA MOFFATT
AIX LES BAINS FRANCE IS A SPECTACULAR PART OF THE WORLD AND THE INDIVIDUALS IrsquoM WORKING WITH ARE ALL INCREDIBLE ATHLETES THEY HAVE BEEN AT THIS TRAINING BASE SINCE MAY 2011
MY ROLE AS A PHYSIO AND SOFT TISSUE THERAPIST KEEPS ME BUSY AND MY BASIC FRENCH HAS COME INTO SOME GOOD USE ESPECIALLY AT 6AM IN THE MORNING WHEN THE DRUG TESTERS ARRIVE AT MY DOOR
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 67
TRI LIFE
EMMA MOFFATT IS A PROFESSIONAL TRIATHLETE AN OLYMPIC BRONZE MEDALIST AND WAS NAMED AUSTRALIAN TRIATHLETE OF THE YEAR IN 2007 EMMA WAS CROWNED ITU WORLD CHAMPION IN 2009 SHE IS
CURRENTLY RANKED 7TH IN THE WORLD
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
68 JOCKATHLETICCOM
Action Stations In the last 3 months alone Emma has raced in Lausanne Beijing and Hamburg The life of a professional athlete
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 69
TELL ME ABOUT TRAINING IN AIX LES BAINS FRANCE
Aix is a little town on the largest lake in France Itrsquos a very beautiful place which makes training much more enjoyable plus the weather is usually pretty good Irsquove been coming to Aix with the AIS since 2006 which makes it feel like a second home There is a 50m pool about 50m from our door great cycling and a few different run options YOUR DAILY TRAINING REGIME IS
INTENSE WHAT DOES A lsquoNORMALrsquo WEEK OF TRAINING ENTAIL HERE IN FRANCE
We swim at 8am every day except Sundays That is usually followed by a midday ride and a run in the afternoon Some days we do double runs so we might not ride and we usually take it pretty easy on Fridays A Sunday morning long run is probably my favourite session of the week Plus we have a couple of massages a week IF YOU WERENrsquoT DOING TRIATHLON WHAT DO YOU THINK YOU WOULD BE DOING
Not sure I think thatrsquos why Irsquom still doing triathlon Maybe I would be a teacher but I havenrsquot really thought too much about it YOU RACED IN THE SPRINT EVENT IN LAUSANNE RECENTLY WHAT ARE YOUR THOUGHTS ON THE SPRINT EVENTS
Sprint races feel like a bit of fun compared to the Olympic distance races but itrsquos probably just as hard and even more competitive WHAT HAS BEEN THE HIGHLIGHT FOR YOU THIS YEAR
For me winning Hamburg is definitely a highlight To race and feel strong was a nice feeling plus having the other two Emmas [Jackson and Snowsill] on the podium was very exciting Having Brad [Kahlefeldt] win the day before was also pretty motivating
A TYPICAL DAY FOR ME STARTS AT THE POOL TREATMENTS ARE REQUIRED POST-SWIM AND PRE-RIDE
IN AUGUST WE WENT TO LAUSANNE SWITZERLAND FOR THE ITU WORLD SPRINT AND TEAM CHAMPIONSHIPS BEFORE RETURNING TO CAMP TO PREPARE FOR THE DEXTRO ENERGY TRIATHLON WORLD CHAMPIONSHIP IN BEIJING IN SEPTEMBER
I CAUGHT UP WITH EMMA MOFFATT A FEW DAYS BEFORE LEAVING THE BASE CAMP IN FRANCE FOR THE WORLD CHAMPS IN BEIJING
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
70 JOCKATHLETICCOM
WORLD CHAMPS IN BEIJING HOW DO YOU PREPARE FOR SUCH AN EVENT Lots of hard training here in Aix My tapering starts when we leave France Itrsquos always nice to get on a plane and be forced not to do anything
WHAT ARE YOUR PLANS AFTER BEIJINGIrsquom racing a week later in Yokohama Japan [Emma placed 2nd by 13 seconds] and then after that itrsquos straight to Vietnam for a three-week holiday with Brad I canrsquot wait to relax not have to go training and maybe drink a few cocktails
Aix Les Bains What better place to do your track intervals
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
THE 2012 OLYMPICS ARE ON THE HORIZON IS THIS A MOTIVATING TIME FOR YOUYes for sure Trying to get a place in the Aussie team will be hard but to make another Olympic team would be fantastic I have such great memories of Beijing in 2008 and I think London will be just as good if not better
I BELIEVE YOU HAVE BEEN HAVING FRENCH CLASSES ONCE A WEEK HOW ARE THEY GOING Yes itrsquos only taken five years but wersquove started French lessons just once a week for 2 hours I have learnt a tiny bit but I still mainly point or mime whenever I go out to the shops or dinner
YOU CAN FOLLOW EMMA ON TWITTER (_MOFFY) OR VIEWHER WEBSITEWWWEMMAMOFFATTCOM
DO YOU HAVE A FAVOURITE FRENCH FOOD I canrsquot say I love the French food but as we are here over the summer the fruit is usually fresh and tasty WHAT DO YOU DO IN YOUR FREE TIME HERE IN AIXItrsquos always nice to go for a swim in the lake on a hot day I also have a town bike that I will use to ride into town and have a look at the shops We are also very close to another nice town Annecy which is good to go to for lunch and a walk around
Moffatt leads the group back into town during the 2010 ITU Sydney Triathlon
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
72 JOCKATHLETICCOM
JULIA RUSSELLIS A PHYSIOTHERAPIST AND SOFTTISSUE THERAPIST WITH 12 YEARSrsquoEXPERIENCE JULIA ESTABLISHED JULIARUSSELL MASSAGE (JRM) IN 2001TO CATER TO INDIVIDUAL ATHLETESAND PROFESSIONAL SPORTS TEAMSJULIA IS BASED IN SYDNEY AND HASTHERAPISTS LOCATED THROUGHOUTAUSTRALIAFOR MORE INFORMATION VISITWWWJULIARUSSELLMASSAGECOMAU
OR PHONE 0419 129 483
FOR A COPY OF OUR MEDIA KIT CONTACT US ATEZINEJOCKATHLETICCOMOR 0435 728 200
interested inADVERTISING IN THE
JOCK ATHLETIC EZINE
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
Ph 0435 728 200 infojockathleticcom wwwjockathleticcom
12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK
STARTS 15 AUGUST 2011
Average Joersquos Go Bush
register at wwwjockathleticcom
Build your enduranceget fit and have fun
Carcoar Cup 6 Nov 2011
POWERED BY THE
JOCK ATHLETIC Ezineour free online magazine
START TODAY
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
74 JOCKATHLETICCOM
GEORGE GOURLASJA WHO IS GEORGE GOURLAS
Sole practising Lawyer Crust Gourmet Pizza Bar owner in Cronulla Sydney Cafeacute Bianco Nero Espresso bar owner active financial supporter of the local community 2011 Franchise Award winner of Australia husband father of two sons but most importantly member of the Average Joersquos Runners Club
JA WHAT DO YOU DO
What donrsquot I do I work about 18 hours a day although some would say I spend about 12 of those hours at Grind or Cafeacute Bianco Nero I enjoy relationships with people of the local community which is all part of promoting my brand and in turn giving back to the local community that supports my businesses my family and me
Itrsquos also very important to note that I give Johnny C (see footnote) and my business partner a ldquobeltingrdquo in training and competition whenever we run
JA YOU ARE EXTREMELY INVOLVED IN SUPPORTING YOUR LOCAL COMMUNITY CAN YOU EXPLAIN HOW
We actively and passionately support the local community through Crust Gourmet Pizza Bar sponsoring local company Jock Athletic through events like the Wanda X-Treme 6 Fun Run The Jane McGrath Classic (raising money for the McGrath Foundation) and their related programs
We also sponsor local community organisations like Wanda Surf Lifesaving Club through significant sponsorships of their fundraisers like the Sutherland to Surf and Spring Beach Classic as well as a number of local amateur athletes
We feel itrsquos really important to recognise customers and their loyalty to us and we really love our local community and always want to put back into it
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
ldquoSTARTED AS A FAT LAWYER NOW FIT FAST PHILANTHROPIST WHO LOVES RUNNING MARATHONS AND WEARING SKINS ONLYrdquo
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
Georgey boy (right) with fellow Average Joes Laura James
and James Crawford
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
76 JOCKATHLETICCOM
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
From Top George and the kids from St Aloysius Primary School the first to pilot his Delicious Schools Program with the Crust Relay Team at the annual Jane McGrath Classic at Cronulla beach on Australia Day helping raise funds for the McGrath Foundation George doing what he loves during the Sri Chimnoy Half Marathon in Centennial Park
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
A refreshingapproachto property southernstarpropertycomau
JA YOU ALSO RAN A GRASS ROOTS SCHOOL PROGRAM THROUGH CRUST CAN YOU TELL ME WHAT THAT WAS AND WHAT DID IT INVOLVE
We piloted and pioneered the Delicious Schools Program St Aloysius primary School where we had a dietician teach children about healthier food choices in line with the school curriculum which also included bringing the kids into Crust Cronulla for a hands on and fun experience to develop and make healthier pizza options The idea was to make the experience informative but also fun for the children and to make them aware that take away food can be healthy like our Crust heart tick range I think we had more fun than the kids
JA SOME PEOPLE SAY YOU USED TO BE JUST A FAT LAWYER BUT YOU APPEAR TO HAVE TRANSFORMED HOW AND WHY
3 hours 23min Gold Coast marathon my first one last year Say no more
JA WHATrsquoS YOUR FAVOURITE SESSION
Wednesday morning Tonkin Oval Intervals itrsquos hard at the time but makes all the difference to your running Jock Athleticrsquos famous Club 400 where we pair up and
alternate 400 metre efforts for 45 minutes is tough but very satisfying when you finish
JA RUMOUR HAS IT YOU HAVE ONE OF THE WORLDrsquoS BEST COACHES IS THAT TRUE AND WHAT MAKES HIM SO GOOD
Rumour well founded Started as a fat lawyer now fit fast philanthropist who loves running marathons and wearing Skins only
JA WHATrsquoS YOUR NEXT CHALLENGE
Wind up the law practice at the end of the year pursue my passion for coffee and cafeacutersquos enjoy family and holidays and return to being really really fit so I can keep smashing Johnny C
The next big even with the Average Joersquos is to run the Carcoar Cup Irsquoll be doing the marathon relay with the Crust team
--------------------------------------------------------
Note Johnny C is a local identity and member of the Average Joersquos Runners Club He cruelly missed out on Commonwealth Games selection because he didnrsquot have any talent as a runner And deserves all the sledging he receives
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE
AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE PROFILE AMATEUR ATHLETE
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
78 JOCKATHLETICCOM
ATHLETICS
More than just the
BEHIND THE SCENES AT THE ATHLETICS WORLD CHAMPIONSHIPS IN DAEGU KOREAELOISE WELLINGS
tracksuit
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 79
I had to (once again) learn the art of being happy despite things not turning out how Irsquod planned I had to be at peace with the reality that Irsquod done everything I could to make it to the line (including daily injections of cortisone and local anaesthetic) All my sore foot needed was a bit of rest But I had to make the decision just four hours before the event to pull the pin Actually I didnrsquot have a decision to make my foot made it for me Itrsquos frustrating when the mind and the spirit are willing but the body is not
About an hour after deciding not to race I dried my eyes and decided not to waste any more time at my pity party and to try and get as much from the experience as possible After all the Olympics is to be held next year the big stage I wanted to get on the plane home feeling like Irsquod gained not lost I commiserated with Olympic Champion and team captain Steve Hooker after he had a disappointing performance and was knocked out in the first round of the pole vault We talked about how we were going to go forward from our disasters in Daegu accept the things we couldnrsquot change and get on with believing for better days
I WAS AT THE WORLD ATHLETICS CHAMPIONSHIPS IN DAEGU A FEW WEEKS AGO IT WAS THE FIRST TIME THE OLD JOKE OF ldquoIrsquoM NOT GOING FOR THE TRACKSUITrdquo HAS BECOME LITERAL FOR ME I WASNrsquoT ABLE TO RACE
AND YES I DID ACQUIRE THE TRACKSUIT IT WAS IN A SENSE A DISASTER THAT I WASNrsquoT ABLE TO COMPETE BUT ON REFLECTION I FELT THAT DESPITE BEING FORCED OUT OF THE RACE DUE TO INJURY I GAINED SO MUCH MORE THAN JUST A TRACKSUIT
Eloise 5th from the front during the 10000m at the Commonwealth Games in Delhi 2010
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
And I had as much adrenaline coursing through my body as if I was lining up too I was glad when it was over but equally glad I watched it - it made me believe more than ever that that is where I belong Sometimes when yoursquore forced to take a step back the notion of this gets stronger as opposed to when yoursquore immersed in it
My family and I spent the next few days enjoying the rest of the drama unfold from the World Championships Highlights include watching the slow motion replay of Yohan Blakersquos eyes light up like saucers as he realised Usain Bolt had false started and would surely be shown the red card and then the crowd reaction as history was made Young Korean girls who were there to watch Bolt burst into tears and left the stadium distraught as soon as he was disqualified Add to this the highlight of watching my British friend Mo Farah win the menrsquos 5000m in a sprint finish with the Africans Hersquoll be the poster boy for the
Athletics can be an individual and sometimes lonely sport But in the past year or so the Australian track and field team has bonded really well Irsquove always admired the way the Australian Swimming Team band together and support each other and it was great to sense this same feeling of camaraderie for our team in Daegu While walking around the village I kept thinking about the fact that wersquore all going to the same war We might be holding different weapons but wersquore all on the same battle ground all fighting the same mental battles Most are carrying some wounds and injuries and all are there trying to win
After a pep talk with Captain Hooker and after encouragement from my coach Nic I decided to go to the track and watch the race that night I needed to go and see what itrsquos going to be like in London My husband father brother and parents-in-law had flown to Korea to watch me race and were still planning to go and watch too So after a glass of red and a prayer at the village bar with my husband Jon we boarded the bus to the track It was the strangest thing sitting in the stand watching the girls line upI was as nervous as if I was still racing
ATHLETICS
I STILL HAD ALL THE PHYSIOLOGICAL SYMPTOMS OF RACING MY JAW WAS LOCKED MY HEART WAS RACING I HAD SWEATY PALMS AND GLASSY EYES AND THIS WASNrsquoT THE WINE SPEAKING
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
Life is local
Proudly supporting and informing
the local community since 1960
wwwtheleadercomau
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER AND FOUNDER OF LOVE MERCY FOUNDATION
SHE WILL REPRESENT AUSTRALIA AT THE LONDON OLYMPICS IN 2012 IN THE 10000M EVENT
TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012
FOLLOW HER BLOG and to find out more about Eloisersquos Foundation visit wwwlovemercyfoundationorg
London Olympic Athletics Team now I also watched as Sally Pearson grew wings in the 100m hurdles to win gold for Australia The Aussie anthem never sounded so good
In summary I have spent the last three weeks having a break away from training to allow my foot to heal and refresh myself before the next season of my running career as I hurtle toward London During this time Irsquove also had the great honour of speaking and fundraising at a few gigs for the Love Mercy Foundation and our work in Uganda has proved to be not only timely but also quite therapeutic as it reminded me of why Irsquom running in the first place and that on this journey injury and setbacks have always proven to be purposeful
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
82 JOCKATHLETICCOM
NATHAN SMITH (IRONMAN) After coming out of retirement 6 weeks before the event former World Champion Ironman Nathan smashed a 6 week crash training course and finished an unbelievable 2nd in the Legendary Coolangatta Gold 40km+ event Always a pleasure to see you race Smithy
KYLE OrsquoBRIEN (SURF LIFE SAVING) Captain of the AUS team for the 2011 New Zealand Pool Rescue Championships competing against NZrsquos best at Hamilton from 28-30 October
MAT SCHWEIGHOFFER (WATER POLO) will be competing in the National Club Championships this month down in Melbourne where hersquos pushing for selection an in the Australian U17rsquos team
LAURA JAMES (ATHLETICS)Came in the top 6 women for the half marathon at the Sydney Running Festival finishing in 82 minutes
BLAKE FOWLER (FOOTBALL)Heading over to England in January after confirming his scholarship with the Bolton Wanderers Premier League
MATTHEW HAYDEN (CRICKET)Getting into shape for Brisbane Heatrsquos first game against the Sydney Sixers on the 16th of December You can sign up to the Matthew Hayden Locker Room to follow Mattrsquos preparation
TOM DOUCH (ATHLETICS)Tom recently took part in the University Games on the Gold Coast claiming a bronze medal in the athletics medley relay
JAMIE ARNOLD (GOLF)Came in 6th place at the Thailand Open Golf Championships in August 2011 with a score of 273 (15 under par)
EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROMJOCK ATHLETIC ATHLETES HERE AND ABROAD
ATHLETE NEWS
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 83
ANDRE ADAMS (CRICKET)Nottinghamshire 270 amp 245 Durham 195 amp 253 (Nottinghamshire win by 67 runs) ldquoAdams does damage to leave Durham title hopes in the balancerdquo Andre still leading wicket taker in the County Championships
MICHAEL CLARKE (CRICKET) Pup won his first Test series as Captain finishing with a series winning 112 in the last Test in Colombo to wrap up a 1-0 series win over Sri Lanka Great start to his Captaincy career in a place that is very difficult to get a series win
PHIL JACQUES (CRICKET) Now free from back pain after an operation in 2010 Jaquesy has reached his peak fitness levels for the start of the season in over 10 years He has capped this off by signing with the Tassy Hurricanes for the Big Bash T20 League this season
RICKY PONTING (CRICKET) became the first cricketer to play in 100 Test wins after Australia defeated Sri Lanka by 125 runs in the first Test in Galle in September A great achievement and shows just how successful Australia has been over the past 15 years - Well done Punta
Ricky holds aloft the coveted ODI World Cup Trophy
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
C R E A T I V E M E D I A
PH 02 8517 3508 WWWKISSTHESKYCOMAU
DESIGN PRINT WEB
UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER
S E E Y O U I N N O V E M B E R
JOCK ATHLETIC EZINE
OCTOBER 2011 85
OCTOBER 2011 85