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Issue 18: March 2012the heartbeat of women’s sport

sportsister MUST-HAVE NEW RUNNING KIT

LOOKING FOR A FAST PACED SPORT TO TRY?What about handball…

TRI BIKE BUYERS GUIDE

TIME TO UNWIND WITH A SPA BREAK IN THE UK

NO TIME TO TRAIN? It’s easy with our 15 minute power sessions

* inspirational * motivational * accessible *

win A RUNNING HOLIDAY IN THE ALPS WORTH £1500, A VICTORIA

PENDLETON DESIGNED BIKE AND NEW

RUNNING KIT FROM SUGOI

rebecca adlingtonTHE QUEEN OF THE POOL

COMPETITIONSHead to our competitions page to see all the latest giveaways SPORTSISTER NEWSLETTERSign up for our free weekly e-newsletter SPORTSISTER BLOGSRead our exclusive blogs written by both the Sportsister team and also top sport stars

FIND US ON:

Sportsister LtdRegency Offices2 Wood StreetBath, BA1 2JQ. UKWebsite:www.sportsister.comTel: +44 (0) 1225 326 430 Email: [email protected]

Sportsister Founders Danielle Sellwood and Louise Hudson

Editorial DirectorLouise Hudson

Marketing Director Danielle Sellwood

Head of Advertising Heidi Wilson Tel: 07584 528 787

Advertising ManagerRachel Butcher Tel: 07785 467 432

Advertising SalesRebecca CarberyTel: 07711 263 771

Editorial AssistantJessica Whittington

Editorial InternLizzie Flint

ContributorsNina Anderson, Amanda Hamilton, Sarah Juggins, Holly Patel

Graphic DesignerMarta Gonzalez Garcia

Publisher Richard Hughes

Printed by Warners Midlands PLC

Distribution Gold Key Media

COVER PHOTORebecca Adlington courtesy of Speedo

contents

what’s online at sportsister.com

p12

p10

p22

p30

7. news What’s being done and said in the world of women’s sport.

8. kit bagGet the basics right and it’s a great start. Specialist sports underwear should be on every Sportsister’s shopping list.

10. Rebecca AdlingtonWe talk to Britain’s double gold Olympian swimmer as she strives to replicate her Beijing form on home soil.

12. runner’s notesWhat every runner needs to know.

16. fitness notesNews, products and views from the fitness world.

19. cyclist’s notesAll things new and cool for those on two wheels.

20. getting startedHandball is one of the fastest and most exciting sports to play. Find out why with our getting started guide.

22. travelWe’ve discovered some of the most exciting spa retreats to ensure you get the most out of a little self indulgence.

24. wellbeingGet fancy feet – with our tried and tested foot care products.

26. half timeOur guide to what’s new… what’s good… what works… what’s worth spending your money on… what’s fun.

30. fashionRunners should embrace the brightest shades of summer and stride out with confidence.

34. 4 stars 5 questionsSee what Keri-Anne Payne, Becky Hammond, Melissa Reid and Lucy Boulton have to say.

36. the knowledge – swimmingSwimming is much more than doing lengths in a pool. We test aqua fitness, look at swimming holidays and find the best swimming events for the year.

38. nutritionWe head east with some great recipes from Vietnam.

42. competitionsWin an all-inclusive running holiday in the Alps worth £1500, some Sugoi running kit and a bike from Victoria Pendleton’s new collection.

44. eventsWe report on Race Your Pace and Tri-Adventure.

46. trainingNo time is no excuse. Follow our 15 minute power training sessions.

50. what’s onGet inspired with our pick of the best sporty events to do and watch.

4 www.sportsister.com

Amanda Hamilton: NutritionistBackground: One of the UK’s most recognised personalities in health and wellbeing and the creator of online diet programme Amanda Hamilton Weight Loss www.amandahamilton.co.uk.Essential piece of kit: iPod and headphones. A must for distracting me from the pain of hard work! I love my own zoning out time.

The first time I met Rebecca Adlington, the front cover star of this issue, she had just stepped off the plane from Beijing after winning her infamous double gold Olympic medals. The nineteen-year-old was shell shocked from all the attention she was receiving, and she told me how, when she left for China, no one knew her name but now the media were queuing up to talk to her. It was quite a moment for the girl from Mansfield.

How her life changed from that day onwards – she is now a household name and a regular face in the media. Her local swimming pool has been named after her and even a local pub now takes her name too. And she has been busy adding more titles in the pool too – Rebecca is now the European, Commonwealth, World and Olympic champion in the 800m freestyle. She talks to us about this incredible journey on page 10.

If that gets you inspired to pull on your swimsuit then don’t miss The Knowledge as this month it’s all about swimming (page 36). We’ve got some top tips from another phenomenal British swimmer – world champion Keri-Anne Payne, a guide to some of the best events to sign up for, we look at swimming holidays and also put aqua fitness to the test – a way to enjoy being in the water even if you are not a swimmer.

Leaving the pool behind we bring you our favourite running gear (page 30) to take you into spring with renewed vigour. With three members of the Sportsister team running the Virgin London Marathon this year the office is going running crazy!

We also have some great training ideas for when time is tight (and let’s face it, when is it not?) Turn to page 46 for some easy to follow 15 minute power sessions.

Finally, if that all sounds a bit hectic then why not unwind on a British spa break (page 22) because rest and recovery is just as important as putting in all the hard yards.

Enjoy!

Louise

Sarah Juggins: Sports writerBackground: A runner and hockey player, Sarah has now started doing adventure racing and loves the variety of these challenges. She is also a freelance journalist.Essential piece of kit: My climbing shoes. I have just taken up climbing and while you can wear just about any clothes to climb in, a good pair of shoes gives you Spiderman capabilities.

Nina Anderson: Running coachBackground: As a running coach Nina devises goal-orientated weekly running programmes. She coaches runners of all ages and abilities to be the very best they can be.Essential piece of kit: The only essentials are decent running trainers - I’ve worn the same Asics model shoe for the last 10 years.

,

Rachel Butcher: Advertising Background: Following the birth of her second child Rachel needed to find a sport that fitted in with her lifestyle of being a full time mother, so running was the easiest choice. She now runs 15 miles a week and is training for her first half marathon. Essential piece of kit: My sports bra, it’s essential to get the right fit and be comfortable before beginning any exercise.

meet some of the team

start-line

editor’s letter

Don’t forget to follow us on Twitter for all the latest Sportsister news and views - @Sportsister

which top tweeters do we follow?

@britishswimmingFollow for all things swimming and to keep up with all the action at this month’s Olympic selection trials at the London Aquatic Centre.

February 2 2012 GB synchro's in pink for today's #pinkthursday #olympicthursday Join in too and send in photos.

@alexdanson15Reading, England and Great Britain hockey player. She was selected in the 2011 FIH All Stars team.

February 5 2012 Sleep eat and all preps done. Now it’s about hard work and belief. GB v Argentina final CT live BBC red button 11pm GMT.

@insideLDN2012Follow this official BT Storyteller for the London 2012 Olympic Games who has been working inside the Olympic site since July 2008.

February 1 2012 Fancy a swim in the London 2012 Aquatics Centre pool right now? This is the view you would be seeing if you were...

5www.sportsister.com

news

news bites

At Sportsister we are often called on to comment about the political issues surrounding women’s sport. But now we want to hear from you – we are giving you

the chance to use Sportsister as a platform to air your views. It can be a global matter, a nationwide problem or simply something that’s personal to you – but it

must be about women’s sport and it has to be relevant to our readers. So, if you want to have your say – be it a rant or a celebration, now is your chance.

Just head to www.sportsister.com/features/have-your-say to find out more.

It’s time to have your say

spotlight on London 2012Name: Katherine GraingerSport: RowingDate of birth: 12/11/75

We’ve now passed the six months to go milestone - how are you feeling?Very excited. Obviously as soon as the new year came it became very real. You start to realise the scale of the thing that we’re embarking on. It’s a huge and very special event and a once in a lifetime opportunity for so many people.

You’ve already gained medals in three consecutive Olympic Games - how would it feel to add a home Games medal to that?I genuinely consider myself incredibly lucky to have had an Olympic career at all. So to get to the stage where I’ve reached my fourth Olympic Games, at home, at a time when I’m probably more successful now than I’ve ever been in my career, you couldn’t write it any better!

Is competing on home water important to you?Yes, we experienced it on a smaller scale in 2005 and 2006 when we had events at Dorney Lake (Olympic rowing venue). Even though it was a much smaller scale the crowd that came and the support we had was brilliant. I felt huge pride and quite a responsibility to all these people. You could also see the pride they had waving their Union Jacks and hearing the chants - it definitely lifts you. You want to put on the performance of your life in front of those people.

You and team-mate Anna Watkins are among the favourites in your event - how do you deal with that kind of pressure? The nice thing is that we feel we’re in it together, so yes there will be pressure with the expectation. But our own expectations are so high that we can’t really get any more expectation put on us. We know that if we get it right then we are faster than anyone else and it’s really in our own hands to make sure that everything we do over the next six months is done to the best of our ability. If that happens then the result should take care of itself.

Has the pre-Olympic year brought a healthy rise in the level of competition? Yes definitely. The Royal Championships last September was also the Olympic qualification regatta so we saw a lot of countries really step up their game. I think there are quite a few nations who would be queuing up to take us on but by having a dominant record it does put some people off. It’s nice if you feel that psychologically you’ve got them on the rocks before you’ve even started the race. We just need to make sure that we don’t give anyone else a chance of thinking they can beat us and do our job right.

US Women’s Professional Soccer League suspendedThe 2012 WPS season has been suspended as a result of an ongoing dispute with a former owner, leaving five British players without a club in a year which features both Euro 2013 qualification and the Olympics.

England and Boston Breakers striker Kelly Smith has been left feeling

“devastated” after learning the news.“It’s a big year for women’s football with the Euros and Olympics,” she said, “It was a total shock to receive the email from the league.”

The league, which features five teams, has established plans to return for the 2013 season.

Photo credit: Peter Spurrier, Intersport Images

CYCLINGJess Varnish and Victoria Pendleton smashed the world record to win gold in the team sprint to beat the previously invincible Australians, with a time of 32.754 seconds.The women’s team pursuit trio Joanna Rowsell, Laura Trott and Danielle King also won gold winning in 3 min 18.148 sec in a superb final against a Canadian team that really stepped up to the plate.

SAILINGThe women’s GB match racing trio of Lucy Macgregor, Annie Lush and Kate Macgregor secured gold at the Miami World Cup Regatta in their final against Australia. Annie said: “It’s a great start to 2012 for us. You can see from the results this week just how tight the fleet has become – everyone is pushing hard so there’s plenty of hard work still ahead of us.”

HOCKEY GB won silver in the Champions Trophy in Argentina to secure the team’s best ever finish in a world level event. It was the same 16 players who had beaten Germany just over 24 hours earlier in the semi-finals that went on to challenge Argentina in the final. The world champions eventually finished on top, with a single penalty corner strike by Silvina D’Elia late in the first half enough to earn them gold.

SKELETONShelley Rudman claimed the skeleton World Cup series title for the first time in her career. After coming third in the final race, Shelley had accumulated enough points to give her the world title overall. More success for GB came at the final race in Calgary, Canada, as newly crowned junior world champion Lizzy Yarnold edged out German former world champion Anja Huber to claim gold for her second World Cup race win in only four starts.

Photo credit: GB Hockey


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kit bag

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“COMPETING AT A HOME OLYMPICS,

IN FRONT OF A PASSIONATE

HOME CROWD, WOULD BE THE HIGHLIGHT OF

ANY ATHLETE’S CAREER. I HOPE TO BE ABLE TO

EXPERIENCE IT.”

Four years ago Rebecca Adlington went into the Beijing Olympics as a virtual unknown to those outside the swimming world. Fast forward to 2012 and she’s one of Britain’s best gold medal hopes for the Games. Sportsister’s Jessica Whittington caught up with the double Olympic champion as she prepares to take her first step this month towards defending those titles.

Rebecca Adlington has often been referred to as Britain’s ‘Golden Girl’ and, although we might try, it’s impossible not to carry the cliché. She’s claimed titles at every level - Olympic, world, European, Commonwealth - and is arguably one of Britain’s most successful swimmers, yet she still refuses to take her place at this year’s home Games for granted. Ironically, it’s this modesty which may even put her in better stead towards securing herself a spot - she understands previous success is no free pass card, it takes hard work at the top.

And so the first target for Rebecca and her GB team-mates on their road to 2012 success is this month’s British Gas Swimming Championships. Although there is a second chance to qualify for the Games in Sheffield in June, the majority of berths will be booked this time round in the Aquatics Centre.

The 23-year-old will be competing in the 200m,

400m and 800m freestyle at the selection trials, which run from March 3-10. Given her track record, qualifying should prove a walk in the park, or, in fact, a paddle in the pool as it were, but Rebecca’s not so certain.

“There will be some nerves at the trials, that’s for sure,” she says. “So much rests on the Championships.

“We have so much quality in the events I compete in. There’s the likes of world champion Keri-Anne Payne as well as Olympic medallist Joanne Jackson to name just two.

“As there are only two spots available for each individual event, it will be a challenge simply to qualify.”

Failing to make the team is, unfortunately, a possibility Rebecca’s had to consider. Having experienced something vaguely similar when she missed out on qualifying for the 2006 Commonwealths in Melbourne she understands it’s not the be-all and end-all, but missing a Commonwealths in Australia isn’t quite the same as missing an Olympics on home soil.

“If I didn’t qualify for the London Olympics it would obviously be a huge disappointment,” she says. “However, given what I’ve achieved

interview

Words: Jessica Whittington

the queen of the pool REBECCA ADLINGTON


interview

so far in my career I’d still be proud of my accomplishments.

“As an athlete, I need to back myself, and that’s what I’ll be doing when I go to the trials.”

Rebecca was a tender 19-years-old when she scooped two golds, one in the 400m and another in the 800m freestyle, in Beijing. Her success in the 400m made her the first woman to win Olympic swimming gold for GB since Anita Lonsbrough in 1960. Her 800m freestyle also put her in the history books - she broke swimming’s longest standing world record by two seconds, one held by the USA’s 1988 Olympic champion Janet Evans.

And this feat in itself has relevance again today for Janet is one of several athletes looking to come out of retirement to compete this summer. The 40-year-old mother of two retired after the Atlanta Games in 1996 and had set the world record in 1989, when Adlington was aged just six months. This, in itself, gives you some idea of the talent, passion and level of competition that will be on show later this year.

“It would be amazing if she [Janet] qualified for the American team,” Rebecca says. “I’d love to race her. There will be lots of talented swimmers in the 800m event.

“In the 400m the favourite will be the Italian Federica Pellegrini, who is the current world champion. The competition to get a medal will be very stiff.” But where better to see off that competition than at a home Games. “Competing at a home Olympics, in front of a passionate home crowd, would be the highlight of any athlete’s career,” she admits. “I hope to be able to experience it.

“I’m used to Aussie or American crowds cheering their swimmers on - so to have a British crowd cheering us on in London would be an incredible experience. A home Games would be really special.”

However, with all the highlights that a home Games bring, Rebecca also knows there will be the added weight of expectation this time round. She will need to take strong personal belief with her to the blocks in order to avoid a repeat of her 2009 World Swimming Championships performance.

“I struggled initially after Beijing with the expectation on me and worried too much about achieving for other people,” she admits.

And that struggle showed when, in Rome, Rebecca experienced not a failure by any means, but it was certainly a disappointing meet for her given the previous year’s highs. Two bronze medals in the 400m freestyle and 4 x 200m freestyle relay were accompanied by a surprise fourth place finish in her favourite event, the 800m freestyle, which proved, perhaps, that the weight

of expectation had become too much to bear.

However, all is experience, and this is one Rebecca has certainly learnt from. “Now I simply try to focus on myself and what I have to do,” she says. “There may be additional nerves for all British athletes; however it’s a question of channeling this in a positive way and feeding off the buzz from the home crowd.

“I’ve had four years to prepare myself mentally so I try not to worry about performing well for everyone and simply focus on myself and the close team.”

There was talk after Beijing that Rebecca might not even be a part of London 2012 with people, including her grandma, questioning why she might want to carry on after securing such success. But Rebecca insists giving up never crossed her mind.

“I was only 19 when I won in Beijing and I love everything about swimming, so I never considered retiring,” she says. “Swimming has been such an important part of my life, ever since I can remember. Giving up after Beijing wasn’t even a consideration.”

But there have since been new reports that retirement is on the cards, should she either have a successful run or fail to qualify for London. She soon puts that straight.

“Eventually everyone has to retire,” she laughs, “but I don’t have any plans to retire at the moment and I don’t have any injuries which would force me to either.

“Once the Olympics have passed I’ll take some time to decide my future plans. As a swimmer it’s very important to concentrate on the next event and right now that’s the Olympic trials. Once that’s done, it’s then the Olympics and after that I might think about what I want to do.

“If I qualify then the aim would be to enjoy the experience of a home Olympics and hopefully perform to my best - if that’s good enough to win medals then great.

“Simply I love swimming, so never think about stopping. It’s my life and I love it. It’s my job - and I’m lucky that I can do something I love.”

“I STRUGGLED INITIALLY AFTER BEIJING WITH THE EXPECTATION ON ME AND WORRIED TOO MUCH ABOUTACHIEVING FOR OTHER PEOPLE.”


runner’s notes

1. PERIODISATION. Periodisation is the term used to describe the planning process of dividing the year into training phases geared towards a runner’s goal e.g. a marathon runner competing annually (single periodisation), or a track runner competing indoors and outdoors (double periodisation). It normally consists of the following stages: preparation (background running and fitness), specificity (focused training), pre-competition (taper gets body ready for race), competition and rest.

2. INTERVALS. These are runs of sustained effort followed by periods of rest or recovery (slow jogging or standing still). They are a brilliant way to push training on and a must for any runner. The variations that can be applied are length of run in distance/time, number of repetitions and/or sets in each session, length of rest period and speed of run.

3. FARTLEK TRAINING (SWEDISH FOR SPEED PLAY). Fartlek is the term used to describe a continuous run of both varying pace and distance. Just choose what you feel like doing e.g. sprint up a hill for 30

No need to be baffled any longer, as running coach Nina Anderson talks us through five popular terms regularly used in running training, and explains exactly what they mean.

event alertWARRIOR DASH

Welcome to the world’s largest and most fierce running series; the Warrior Dash, that is making its England debut this summer.

This extreme event series takes only the brave on a ‘hellish’ 5k journey where 12 obstacles of torment await you at every step of the way. It really is as much about the mental challenge as the physical one.

You will be mud crawling, fire leaping, wading through waist deep water, hurtling beneath barricades and scurrying under barbed wire. Sound like your kind of challenge? Make sure you take a change of clothes!

London – June 23 Entry cost: £50

North Yorkshire – June 30Entry cost: £45

More info: www.warriordash.com

GUESS2GIVE

Entering another event and wondering whether or not to ask for sponsorship (‘you’re doing a marathon, again?!’) Over 7,000 people who ran last year’s London Marathon didn’t fundraise, most because they are veteran runners whose repeated participation makes it, well, embarrassing to ask for on-going sponsorship.

Guess2Give is the solution! Launching in time for this year’s London Marathon, it’s an online sweepstake through which people can make a donation to an individual’s sponsored event, and get the chance to win some money by predicting what time they finish in. Everyone’s a winner!

More info: www.guess2give.com

seconds or increase effort for a few minutes, maybe race your running buddy to the next tree – there are no rules other than to mix it up. These sessions are perfect for adding variety and intensity.

4. STRIDES. Strides are runs of 70 -100 metres which are executed at, or quicker than, race or session pace. They help prepare the body for the training session to follow and offer an opportunity to concentrate on good technique. Three to six repetitions would suffice with a walk back to the starting point in between.

5. TEMPO TRAINING. This is sustained running at a higher than usual intensity, but at a pace which can be maintained for longer intervals. This may be especially useful for distances of 10k upwards e.g. 1 x 25 minutes, 3 x 10 minutes (2 minute jog recovery) or 6 x 5 minutes (1 minute jog recovery).

Head online to visit www.ninaanderson.com Nina is also happy to answer your running related queries just email her at [email protected].

3 of the best: running socks

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Berghaus No Show £10.00www.berghaus.com

Say what?

Compressport Pro Racing 3D Dot Sock £15.00www.compressport.uk.com


fitness notes

TAKE UP THE GOLD CHALLENGE WITH DAVID

LLOYD LEISURE

David Lloyd Leisure is giving its members the chance to learn five Olympic sports that they might not have tried before with its Team Family Gold Challenge, which kicked off with Olympic greats Fatima Whitbread MBE and Steve Backley OBE swapping their javelins for fencing sabres!

David Lloyd Leisure has joined forces with Gold Challenge, the UK’s only Olympic and Paralympic sport-based charity challenge, to launch a bespoke initiative giving members the chance to try new Olympic sports – while raising money for the children’s charity Right To Play. David Lloyd Leisure’s partnership with Right To Play, a charity that provides sport and play activities for children in the developing world, goes beyond this initiative as Right To Play is now David Lloyd Leisure’s official charity partner for 2012.

Team Family Gold Challenge will give David Lloyd Leisure members the unique chance to test themselves in five new sports – fencing, canoeing, judo, archery and sailing - with the highest fundraisers having the chance to win a race place on the Olympic track where the world’s top athletes will compete in the London 2012 Olympic and Paralympic Games.

David Lloyd Leisure is currently the sole members-only organisation to work with Gold Challenge to create a bespoke challenge, which will take place in clubs across the UK from March to July.

Members can choose from two options - a five-sport challenge (fencing, canoeing, judo, archery and sailing) or three sports (judo, archery and sailing) - and will receive three hours coaching in each sport from top experts in their fields.

For more info visit www.davidlloyd.co.uk/challenge.

*Don’t forget that all David Lloyd Leisure members can pick up a free copy of Sportsister magazine at their local centre.*

Drinking three cups of black tea a day can lower your blood pressure, according to a study published in the Archives of Internal Medicine. Dr Tim Bond from the Tea Advisory Panel commented: “These latest research findings are extremely good news for Britain’s millions of regular black tea drinkers who can continue to enjoy their cuppa and its potential health benefits.”

did you know?

Nike has launched a new wristband, NIKE+ FuelBand, designed to be worn throughout the day to help you achieve your fitness goals. Daily activity targets are set, and the more active you are the more NikeFuel you earn. LED lights that go from red to green track your progress throughout the day and a free app can be downloaded to record your results and help keep you motivated.

The Nike+ FuelBand (£139) will be available in the UK from May 1, but look out for a tried and tested review coming soon on Sportsister.com.

www.nike.com/fuelband/

reach your goals

A shoe for the gym needs to be lightweight, cushioned and versatile and the new Blade-Light Jetster (£49.99) from K-Swiss is all these things. It uses anatomically placed ‘blades’ on the outsole which make it a really comfy shoe but not too heavy and best of all they won’t break the bank either.

www.jjbsports.com

light as a feather

Love cycling? Why not experience it a little differently this Olympic year with the unique and exhilarating sensation of cycling through the night at this years 100km, London to Brighton Moon Riders event. Perfect for some Friday night fun!

Date: 29 June 2012Price: £59.00

www.moonriders.co.uk

event alert


cyclist’s notes

3 of the best – TRIATHLON BIKES

ENTRY LEVELCarrera TDF Road Bike 2011/2012£499.99If you are just starting out in triathlon then an entry level road bike is your best bet. If you get hooked and want to improve your times then you can later move on to a tri-specific bike.

With a salute to the coveted yellow jersey of The Tour de France, the Carrera TDF Road Bike features a sleek yellow and black design. Equipped with double wall alloy rims and a lightweight frame, it’s designed with toughness and speed in mind.

www.halfords.com

ENTHUSIASTQuintana Roo Chiquilo 2011£999.99 (reduced from £1499.99)For those looking to move up to a tri-specific bike then this is a great choice from the pioneering manufacturer that first launched the inaugural triathlon-specific bike way back in 1989.

Tri-friendly geometry means a comfortable, aerodynamic position but most importantly means you’re legs will be ready and prepared for the run following the bike section – which should see your PB time tumbling.

www.evanscycles.com

PROTrek Speed Concept 7.0 £1,999.00The Trek Speed Concept 7.0 is the bike most people dream of racing on. This bike is designed to slip through the air as easily as possible, making it one of the fastest and most aerodynamic bikes available today.

The SRAM Apex gearing makes sure all gear changes are precise and positive. If speed is what you’re after, look no further!

www.cyclesurgery.com

As part of his plan to turn London into the cycling capital of the world, Mayor Boris Johnson has confirmed plans to hold a festival of cycling in London next year. It will be the first major mass participation event to be held in the Queen Elizabeth Olympic Park following the Olympics.

The first day of the festival will involve a family fun ride for up to 70,000 cyclists on an eight mile loop of closed roads around London’s iconic landmarks. The following day up to 35,000 amateur, club and world class elite cyclists will tackle a 100 mile course that will begin in the Queen Elizabeth Olympic Park and be based on much of the route of the 2012 Games cycle road race, incorporating the scenic county of Surrey.

World and Olympic cycle champion Victoria Pendleton has launched her own range of women’s cycles. The lightweight styles have been designed to encourage more women on to bikes whether it is for commuting, riding with friends or popping to the shops. Three styles are available; Somerby (£299.99) a traditional step through frame bike, a chunkier hybrid design called Brooke (£299.99) and Dalby, a more sleek style hybrid with great gearing (£349.00).

The range will be exclusively available from www.halfords.com from March 22, and in selected Halfords superstores nationwide from March 29.

Hit the saddle with Victoria Pendleton

Festival of cycling

One lucky reader can win a Brooke bike

– just turn to page 42.

- WIN -

Brooke (£299.99)

Dalby (£349.00)

Somerby (£299.99)


getting started

Believe it or not, handball is the most popular sport worldwide for women and is currently the fastest growing sport in schools in the UK, being played in more than 400 schools and 40 competitive senior teams in England.

It has been an Olympic sport since 1972 and was voted the most entertaining spectator sport at the Sydney Olympics. It was also the first sport to sell out at the Athens and Sydney Games and it has already sold out for London 2012.

Handball really is a huge worldwide sport and with more than 31 million people playing worldwide in over 800,000 teams, we think it’s definitely something to find out more about.

To do this we went straight to the top and asked the manager of the women’s GB team, Melanie Chowns, to explain to us the basics of this much loved game.

SO WHAT IS IT ALL ABOUT?

Handball is described as water polo on dry land and is all about speed. It is officially the fastest ball sport in the world, where everyone defends and everyone attacks. It is an excellent activity for increasing fitness levels, as it combines running, jumping and throwing.

THE AIM

The aim of handball is quite simple; to pass the ball among your teammates,

HANDBALLWords: Sarah Juggins

throw it into the opposition’s net and score more goals than your opponents. It is so fast paced that normally a lot of goals are scored in a match with an attack occurring every minute of the game.

THE TEAM

On the court there are two teams of seven players; one goalkeeper and six outfield players, and there are a further seven players on the bench. Rolling substitutes are used, so players can continue to work at a high pace throughout the game.

THE COURT

Handball is played usually indoors on a court that is 40m by 20m. It has two goals; one at the centre of each end, and they are surrounded by a six metre semi-circular line from the goal posts.

The ball is made of either leather or a synthetic material. Women use the size two handball and because only a single hand is allowed to catch and throw the ball, it has a sticky resin making it easier to handle.

THE RULES

Each match has 60 minutes of play. There are two periods of 30 minutes with a 15 minute half-time break where the teams switch sides of the court. Throughout the game, a player cannot take more than three steps without

bouncing the ball and cannot hold the ball for more than three seconds. This is called “walking” and results in a turnover.

If a player has the ball and bounces it, then holds it and then bounces it again, this is known as double dribble and is not allowed. Similarly, contact with the foot is not allowed for any player apart from the goalkeeper.

With the exception of the goalkeeper, nobody is allowed in the goal area. A player can jump over the area but must shoot or pass the ball before touching the floor.

Throw-ins are awarded after the ball has crossed a side-line. It is taken by the side that did not touch it last, with the player putting one foot on the line where the ball went out and passing it back on court.

The attacking side will take a corner throw when a defender has knocked the ball over the goal line but wide of the goal itself.

Goal throws happen when the ball comes off a goalkeeper and crosses the goal line. The goalkeeper then takes the throw from within their own area.

FOULS

Handball is a contact sport and fouls are an integral part of the game.

A foul will be called for tripping, pushing,

Looking for a new sport to take you through the Olympic year? How about a fast paced, high goal scoring team sport that promises to keep you on

your toes by having you running, jumping and throwing all at once? Discovering handball could be just what you’ve been looking for!


getting started

@ britishhandball – the official Twitter account for British handball.

@GBwomenhandball - follow the GB women’s team’s journey to London 2012 Olympic Games. Inside info on the players, results and the drama as it unfolds!

hitting, charging or holding. Minor infringements result in a free throw, while if a clear scoring chance is spoiled, the attacking team receive a penalty throw.

Depending on the seriousness of the offence, the referee can give players a yellow card for a warning, a two minute suspension or a red card for a permanent dismissal.

WHERE CAN I BUY THE RIGHT KIT?

Just visit www.ukhandball.com for the UK’s handball superstore to get everything you need to help you get started.

WHERE CAN I PLAY?

There are various clubs and teams around the country that you can join. Find a club near you on the England Handball website which has a handy club finder tool.

So, there are the basics to get you thinking about handball. Learning new rules of a game can be quite confusing and overwhelming, so visit the British Handball website for their brilliant visual guide to help you learn more about this fantastic game.

More info: www.britishhandball.com

Want to find out about handball at the Olympics? www.london2012.com/handball

1. BACK: A player who shoots from the backcourt. They are usually tall, with a strong shot and high leap.

2. CENTRE BACK OR PLAYMAKER: A midcourt player who directs the team’s attacking play.

3. DOUBLE DRIBBLE: When a player has the ball and bounces it, then holds it and then bounces it again. This is not allowed.

4. DRIBBLE: To move the ball by bouncing it on the floor.

5. JUMP SHOT: A shot attempted whilst leaping off the ground.

6. PIVOT: An attacking player who is usually around the opponent’s goal area line; also called a ‘line player’.

7. PENALTY THROW: Taken from the seven-metre line with the goal being defended only by the goalkeeper. Awarded for a serious offence or because the defence illegally spoiled a clear goal scoring chance.

8. SHOOT-OUT: A method for breaking tie games after extra time. Players take penalty throws and when one makes a goal and the other team misses the scoring team wins.

9. THROW-OFF: A throw from the centre line, which restarts play at the beginning of each period and after each goal.

HANDBALL GLOSSARY

If you haven’t got tickets for handball at the Olympics you can still see this exciting sport live. GB women take on Poland as part of the qualifying group for the 2012 European Championships on March 22 at Loughborough University.

Poland and Great Britain both lost their first two qualifying matches against former world champions Russia and Montenegro, so both will be keen to bounce back with two victories to keep their hopes of reaching the finals of the European Championships alive.

Adult tickets are £5, concessions £3.50, students £2.50 and schoolchildren free.

For more details or to buy tickets go to www.britishhandball.com.

HANDBALL - follow on twitter:

WATCH IT LIVE


travel

Spring into action with our favourite sporty spasWords: Lizzie Flint

Spring is waiting just around the corner; a season where the world around us comes to life again; a time to renew, a time to recharge and a time to restore.

So whilst the world is revitalising, we thought we needed to join in and with this in mind, we have picked out the most exciting spa breaks to ensure you too can feel rejuvanated and make the most out of a little self indulgence.

But as true Sportsisters, looking after your inner sporting goddess was never far from our minds.

SPA STYLE: Energise and sweat it out!

The Hillmotts Relaxation and Fitness Retreat is based on a farm and located within 2000 acres of stunning hills and a picturesque valley.

You are sure to get the personal attention that you truly deserve and we think it’s perfect for those looking for a more energised break to boost your weight loss goals and increase your fitness levels without the extreme intensity of a boot camp.

The retreat aims to get you out into the wonderful countryside as much as possible, away from the bustle of the city and take in the fresh country air whilst enjoying long hikes, jogging or sprint sessions.

For those who prefer to sweat it out indoors, the retreat offers classes such as kettlebells, TRX and Zumba, but don’t worry, it doesn’t have to be all go on this break, with the option of more relaxing sessions such as Qigong, Tai Chi and Meditation.

The team on site is small and friendly and consists of highly

SPA STYLE: Revive and replenish

Located on the outskirts of the picturesque Malvern Hills in Worcestershire, The Malvern is a multi-million pound spa development. It represents one hundred years of spa heritage and offers the very latest in spa facilities.

Enjoy the indoor and outdoor hydrotherapy pool fed by the world famous Malvern Spring waters and the Kelo Sauna, which is unique to the Malvern and helps improve blood circulation, weight loss, skin cleansing and induce deep relaxation of both body and mind.

On March 5 and 26, the spa is offering either a three or five day Luxury Boot Camp Package. Expect a fitness assessment, consultation with

The Hillmotts RetreatBuckinghamshire

The MalvernWorcestershire

skilled trainers who design a sporting and activities programme personally for you, so you are guaranteed to get the most out of your stay.

TOP TREATMENT:SPORTS AND DEEP TISSUE MASSAGEA deep therapeutic massage (£59) which realigns your muscle fibres. Ideal for preventing and detecting injuries and rectifying any old injuries caused by sports or posture related problems.

PRICES: Full day fitness regime and meal packages range between two days, starting at £299 per person, and seven days, starting at £799 per person.

MORE INFO: www.hillmotts.co.uk

a dietician, stretch and spin classes, detox massages, hill hikes and outdoor workouts, plus there will be time to relax and enjoy all the award-winning spa facilities that are available. Getting fit and healthy has never been so indulgent!

TOP TREATMENT:BAMBOO MASSAGE This powerful massage (£60) uses silky bamboo canes, bamboo bio extract and unique massage movements unlike any other, to help strengthen your muscles and reactivate your circulation.

PRICES: The three-day package costs £922 per person and the five-day package costs £1,622 per person.

MORE INFO: www.themalvernspa.com

READER OFFER

We’ve teamed up with The Hillmotts Retreat to offer our lucky readers

a three-day boot camp package for just £149 (original price £349).

Choose from Sussex, Cotswolds, Cornwall, Dorset and the Peak District. The price includes accommodation in a country house, an action

packed fitness schedule and all meals.

To book email [email protected] or call 0871 288 4415 and don’t forget to quote the Sportsister offer at the time of your booking

to get the special price!

Terms and conditions apply.


travel

SPA STYLE: Haven of tranquility

Nestling on the eastern side of one of the world’s most celebrated rift valleys, the Eriska Hotel Spa is set on the first floor of a converted stables building, overlooking the stunning views of Loch Linnhe and the mountains of Kingairloch.

Set in the heart of this 300 acre estate, the serene tones of the spa complement the surrounding gardens and estate. It features three pampering rooms offering a range of luxurious treatments within an oasis of calm to allow you to escape the strains of daily life and restore your sense of wellbeing.

And not forgetting your inner athlete, Eriska Hotel is well known for it’s magnificent golf course, the sheer spectacular nature of the land in which it is built gives it a real sense of magic and beauty. But if golf isn’t what you fancy, how

SPA STYLE: Exhilarating and action packed

The Celtic Manor Resort is one of the most prestigious hotels in Wales and offers a huge array of sporting activities.

For those that love the chase of adrenaline, you can really test your nerve with the pumping forest jump experience or race at top speed with an afternoon of mountain biking. Or why not make use of one of the finest golf courses in the UK that was home to the 2010 Ryder Cup?

The Manor Hotel is also home to the Forum Health Club, one of the largest and most luxurious hotel health clubs in the UK, offering an extensive range of luxurious facilities, including a 42-station gymnasium, cardiovascular area, free weights area and fixed resistance machines, and as well The Forum Spa. This Spa celebrated its most

The Celtic Manor ResortWales

The Eriska Hotel SpaScotland

prestigious award yet for Best UK Hotel Spa in the 2011 Spa Traveller Awards. It has sixteen beautifully appointed rooms that offer innovative treatments and techniques with only the sports person in mind.

TOP TREATMENT:ELEMIS AROMASPA OCEAN HYDROTHERAPY The Spa’s signature treatment (from £64) uses Cellutox or Musclease Synergy in a hydrotherapy bath; the Cellutox combats toxins caused by poor diet and stressful lifestyles, while Musclease alleviates muscle spasm and stressed joints.

PRICES: A night at the Celtic Manor Resort including breakfast, lunch and dinner starts at £123 per room. All guests are able to use The Forum Health Club facilities as complementary.

MORE INFO:www.celtic-manor.com

about a game of croquet or shooting?

Alternatively Eriska allows you to ‘build your own activity’; simply tell the staff what you would like to do and they can often pre-book the activity or make enquires to local suppliers; nothing is too much trouble to meet your requirements.

TOP TREATMENT: HOLISTIC TOTAL BODY CARE WITH HOT STONES A deep body and scalp massage using hot stones (£103) on vital energy points and a blend of essential oils chosen to suit your individual requirements.

PRICES: Between April and October a double room starts at £345 per night which includes bed, breakfast, morning coffee and afternoon tea as well as full use of the leisure facilities.

MORE INFO:www.eriska-hotel.co.uk


wellbeing

We can often neglect our feet - with them being all the way down there it’s easy to forget they might need looking after too. Hard cracked heels and blistered toes can be a painful deterrent to your usual sporting regimes so make sure you’re ready to put your best foot forward with our pick of the best foot care products.

GERnétic Perfect Feet £29.20 (100ml) www.gernetic.co.ukGERnétic’s Perfect Feet is a great nourishing cream that helps to protect and repair dry, cracked or hardened skin. Various phytostimulants, proteins and vitamins make their way through your skin where they work deeply to soothe roughness. All this helps to regenerate and revitalise your skin leaving your feet feeling soft and smooth. For an extra treat, soak and scrub your feet then cover them in this lotion before wrapping up in a warm towel or pair of socks.

SPORTIQUE Foot Powder £8.95 (100ml)www.nuique.comThis deoderising and anti-fungal foot powder includes cornstarch and arrowroot powder to absorb perspiration and keep your feet dry. One of the main attractions for us is the zinc, lysine and lavender used to deodorise and control inflammation - our feet were left smelling good even post-workout with a little sprinkle of this powder! Suitable for use straight on your skin or poured into socks and shoes it’s great to refresh feet and footwear ready for your next adventure.

This lovely thick scrub massages easily into skin and sloughs away roughness and dryness to leave feet super soft and invigorated. We love the fact that it can be used on other hard-skin areas too like knees and elbows - a one pot wonder! Its minty fresh smell is a treat for your nose too - try using the scrub at the end of a hard day before slathering on one of our top pick lotions and popping on some cozy socks.

GADI 21 Minerals Foot Cream£20 (120ml) www.gadi21.com GADI 21 Minerals combines the 21 purest minerals taken from the Dead Sea with essential oils and botanical extracts to stimulate the skin’s repair system. Nourishing and pampering it’s rich in Shea Butter and emollients - just the ticket for dry, irritated and aching feet. Aside from being a fab lotion, we also love the fact that it’s available in a handy scented travel size (50ml) too. Choose from tangerine and melon or sandalwood and lavender for a fragrant treat!

LCN - ICE£10.10 (100ml)www.bcidirect.comWinter is perhaps not the best time to try out a cooling foot product, but after a long run our tester found LCN’s ICE the perfect relief for hard-worked feet. Applying the gel straight after training provides instant invigoration thanks to the high menthol content, with feet left feeling cool and refreshed. We can’t wait to give it a go after a long summer workout - fingers crossed for some heat to give it a real challenge!

Compeed Anti-Blister Stick£4.49 (8ml)Available in Boots & selected pharmaciesCompeed’s anti-blister stick is specifically designed to reduce friction. It helps to protect the feet from chaffing and blisters and we love how effective it is. A lubricant in the stick lessens friction and creates an effective barrier between your skin and the offender; be that your trainers, your t-shirt or anywhere else you feel friction or chaffing. The stick form makes it perfect for both kit bags and at home - it’s our workout essential!

fancy feet

Skintruth Pedicuré Foot Scrub£5.29 (250ml)www.sallyexpress.com


We are giving away two yoga goodie bags worth over £50 each, kindly supplied by yogamatters.com.

Each lucky winner will receive a Yogamatters yoga bag, this best-selling super endurable bag is perfect for carrying your mat to and from class.

You will also receive a Get A Grip yoga mat towel, designed for hot yoga practitioners, this super absorbent yoga mat towel is an integral piece of kit. The small dots (nubs) will keep the mat in place during a sweaty yoga session and the towel provides a protective, hygienic layer over a borrowed mat or hotel room floor.

Finally you will also win a kidneykaren; this seamless, round-knitted and smooth textile belt is very elastic and keeps the sensitive parts of the body comfy and warm by getting rid of air draughts. What more could any yogi wish for?

Just head online to Sportsister.com/win to enter.

www.yogamatters.com

half-time

....what’s new....what’s good....what works....what’s worth spending your money on....what’s fun....what’s hot....what’s special....what’s new...what’s good....what works....what’s worth spending your money on....what’s fun....what’s hot....what’s special........what’s new....what’s good....what works....what’s........

sportsister loves…

Thanks to new accelerated wicking technologies, the Compounder Shell (£195.00) from Columbia is a smart buy for a jacket to make the most of the outdoors whatever the weather.

It features Omni-Wick EVAP, a fabric which has incredible sweat dissipating properties. The Evap compound contained in just one jacket has more surface area than a football field, and the broader the surface area the quicker wicking and faster drying time it has. This means you’ll be kept dry and fresh, on the inside and out, no matter how hard you are working.

www.columbia.com

look good, do good!News of the Australian Botanics Company has blown over to the UK like a breath of fresh air! Not only does the range include natural feel-good products for the hair, face, hands, body and feet, but a percentage of the profits will also support and benefit the aboriginal community of Australia - look good and do good!

We love the Green Clay Face Mask (£8.95, pictured) and the refreshing and cooling Revitalisation Massage Oil (£9.50) - a perfect post-workout potion. With products costing from £4.80 they won’t break the bank either, which should make you feel even better!

www.australianbotanics.com

An energising fusion of nature’s most revitalising fruits and purest teas, blended with the zing of ginseng create Little Miracles Organic Energy Drinks (£1.49). Available in three flavours – green tea, white tea and black tea – only the very best of natural ingredients are used to provide a hydrating, energising boost. Available from Morrisons, Asda, Waitrose and selected Holland & Barratt stores.

www.drinklittlemiracles.com

your own little miracle

WINa yoga goodie bag


half-time

....what’s new....what’s good....what works....what’s worth spending your money on....what’s fun....what’s hot....what’s special....what’s new...what’s good....what works....what’s worth spending your money on....what’s fun....what’s hot....what’s special........what’s new....what’s good....what works....what’s........

real women runThis book by leading running expert Sam Murphy aims to show all women how to make running a part of their life. It offers essential information and advice for all abilities, whether the goal is to run round the park, compete in a marathon or for someone in desperate need of motivation.

Backed by scientific research and the real experience of the female runners she trains, Sam shares her years of experience and up-to-the-minute information on everything from footwear to strength training, hydration, running techniques and injury management.

Published by Kyle Kathie on 29 March.

Price: £14.99

Casall Level Rib Boxback (£35.00), Intense Printed Boxback (£45.00), Level Rib 3/4 Tights (£65.00), Running Socks (£12.95) and Headband (£12.95)www.casall.com

Lucas Hugh Racer Swimsuit (£150.00)www.lucashugh.com

orange trend alert

Take a cue from the catwalk and embrace the colour orange. We’re sure you won’t regret the choice to be bold and brighten up your sportswear.

Nike Free TR Twist (£70.00)www.nikestore.com

Moving Comfort Take It On Tank (£29.99)01903 816446

Photography by Casall


fashion

the bold and the beautifulEmbrace the brightest shades of summer

and stride out with confidence.

THIS PAGE:Moving Comfort Vixen Bra (£24.99)

Momentum Short (£29.99)01903 816446

OPPOSITE PAGE:

TOP LEFTSkins A200 Women’s Tank Top (£38.00)

A200 Women’s Compression ! Tights (£52.00)www.skins.net

TOP RIGHTCasall Arcade Zip Boxback (£55.00)

High Performance Sports Bra (£34.95) Arch 3/4 Tights (£69.00)

www.casall.com

BOTTOM LEFTNike Cyclone Vapor Women’s Running Jacket (£65.00)

Miler Women’s Running Shirt (just seen) (£20.00)Nike Tempo Twisted Women’s Running Shorts (£20.00)

Tech Women’s Running Capris (£32.00) LunarEclipse+2 Women’s Running Shoes (£95.00)

www.nikestore.co.uk

BOTTOM RIGHTSweaty Betty Velocity Jacket (£155.00)

Victor Tee (£55.00)Seamless Compression 7/8 Run Tight (£95.00)

Urbanears Plattan Headphone (£50.00)www.sweatybetty.com


fashion

Photography by Casall


fashion

Photo credit: Stephan Bögli


fashion

THIS PAGE:GORE RUNNING WEAR Air Lady Tank Top (£49.99) Air Lady Tights Shorts (£34.99) www.gorerunningwear.co.uk

OPPOSITE PAGE:

TOP LEFTDare 2b Glowworm T (£15.00) Trail Gazer Capri (£30.00)www.dare2b.com

TOP RIGHTODLO Race Jacket (£100.00) ! Race Tights (£70.00)www.odlo.com

BOTTOM LEFTBrooks Equilibrium Short Sleeve Tee (£22.00)Epiphany Stretch Short (£24.00) Trance Shoes (£115.00)www.brooksrunning.co.uk

BOTTOM RIGHTSugoi Piston 200 Knicker (£54.99) Top (available from a selection)www.sugoi.com


four stars five questions

Keri-Anne PayneOPEN WATER SWIMMER

1. What’s been your most memorable sporting moment?The Beijing Olympics was very special not only because of my success but also because of the whole experience of going to China. 2. How about your most embarrassing sporting moment? When I was about eight years old I was wearing a wooly hat at a swimming competition. When I stood on the block I still had it on - the timekeeper had to tell me to take it off! 3. Who is your best friend from the world of your sport? Rebecca Adlington is my best friend, she’s one of the funniest people I know. She’s been there to support me through the great times and the not so great times.4. What is the key to your success? Support is the key. Support

from my parents, the support from my coach, the support we get from UK Sport. 5. If you could change one thing about your sport, what would it be? I would love to swim in outdoor pools but I would have to change the British weather for that to happen!

Keri-Anne Payne is an ambassador for Links of London and their official jewellery collection of London 2012 and wears her Team GB band to show her support for Team GB (linksoflondon.com).

Becky HammondFREESTYLE SKIER

1. What’s been your most memorable sporting moment?Making the finals for the World Cup Halfpipe then heading to Japan for the World Championships. Simon Ashton, who taught me to ski and is my all-time coach, was there to support me, as well as my great boyfriend Andy Bennett. It was a great experience and pretty crazy with all the television cameras.2. How about your most embarrassing sporting moment?It was catching an edge into the pipe at the European Open. I went head-first into the pipe wall in front of all the big name pros and after a bit of concussion I realised how silly I must have looked!3. Who is your best friend from the world of your sport?My boyfriend has always

been very supportive and doesn’t mind me going away for weeks on end. Also, my team mate Beanie (Jacobina Milne Home). She’s always so happy and encouraging.4. What is the key to your success?Having great family support is the key to my success. That and always having a good time on the hill!5. If you could change one thing about your sport, what would it be?Let’s say someone needs to invent attractive protection bum shorts!

Melissa ReidGOLFER

1. What’s been your most memorable sporting moment?Obviously the Solheim Cup is definitely up there, but then so is finishing 16th as an amateur in the British Open. My dad was on the bag there so it was a very special week for the family and it was really nice to do so well at St Andrews.2. How about your most embarrassing sporting moment?Getting bitten by a snake on a golf course in China was quite embarrassing. I carried on playing my round after they tried to cut it out and I actually started playing better after that - maybe I should do it more often!3. Who is your best friend from the world of your sport?My best mate is a Welsh girl called Breanne Loucks. She also plays on tour and we’ve grown up playing golf

together. We just get up to mischief as best friends do and are always there for each other.4. What is the key to your success?I would say it’s just hard work and dedication and having a good team and family around you. It’s definitely down to the hard work and hours you put in.5. If you could change one thing about your sport, what would it be?I would like it to have more publicity. I wish we could have as much, or even half as much, coverage as the guys, so that people could see how good we are.

Lucy BoultonBEACH VOLLEYBALL PLAYER

1. What’s been your most memorable sporting moment?Beating the number one Chinese pair at the Olympic Test Event to get through to the semis. We weren’t expected to win but played the game of our lives.2. How about your most embarrassing sporting moment?Back when I was playing indoor volleyball I once tripped backwards over a floor sweeper at a World Championship qualifier match! I literally went head over heels.3. Who is your best friend from the world of your sport?I couldn’t say one without the other so my two best friends on tour would have to be Heather Bansley and Liz Maloney from Canada. They’re good fun and always laugh at my jokes.

4. What is the key to your success?Finding a balance between my volleyball life and my personal life. Beach volleyball means so much to me and I’d never be able to do this without the love and support of my family and friends.5. If you could change one thing about your sport, what would it be?I would change the nationality of the current president of our international federation. He’s Chinese, hence why we’ve got five events in China in the Olympic qualification period. As much as I love to travel, China is not one of my favourite places.

Photo credit: FIVB - Federation of International Volleyball


EventsSWIMATHON The world’s biggest fundraising swim, in aid of Marie Curie Cancer Care, is getting even bigger in 2012 as it’s also joined forces with Sport Relief. Taking part at pools around the country on April 27-29, this year you can choose from 5k, 2.5k or team 5k challenges or if you wish to support Sport Relief you can opt for the Big Splash Mile. Don’t miss our swimming tips from Swmathon ambassador Keri-Anne Payne just opposite.www.swimathon.org

BRITISH GAS GREAT SWIM SERIESEncouraging you to ditch the pool in favour of open water, this series of outdoor swims have become hugely popular since their launch and now consists of five televised events across the UK. Choose from three distances including a half mile, one mile and two miles. The first event is in London (May 26) followed by Suffolk (June 16), Windermere (June 22/24), Salford Quays (July 1) and finishing in Strathclyde (August 25).www.greatswim.org

YORKSHIRE SWIMMING FESTIVALOrganised by Jane Tomlinson’s For All Events, this is the second year the Yorkshire Swimming Festival has run and it’s the largest swimming event in Yorkshire. Three swims are on offer - junior 500m, adult 500m or adult 1500m – making it truly open to all. It is held at Pugneys Country Park near Wakefield.www.forallevents.co.uk/swim-for-all

HENLEY SWIMThere are now four open water swimming events organised between June and September on this famous stretch of river. Perhaps the most unique is the Henley Classic which takes place at sunrise. Other events include a long distance 14km endurance swim, a one miler and a relay event. www.henleyswim.com

the knowledge

1) KEEP YOUR HEAD STEADY

To achieve the best possible body position while swimming focus on ensuring your head makes a smooth and stable course through the water with your back following the same trail calmly in its wake. Your head is heavy so has the biggest influence on your movement through water. Hold it high and your legs sink. Burying it in the water will make your bottom stick out!

2) STREAMLINE YOURSELF

Think of streamlining as reaching out in front of yourself. Many people start their front crawl stroke with a slight bend in the elbow which creates unnecessary drag. Stretch forward to the point where the top of your shoulder touches your cheek. Remember to maintain stillness and stability in your stroke and keep your head still in the water - the reaching out should not change the trajectory of your head.

3) TRAINING YOUR BODY WITH ROUTINE

Repeating the same workout means your body responds and adapts. Once it has adapted then it is time to push your body harder or change the routine to tax other muscle groups or body systems - short sprints will build strength while long distance works the cardiovascular system for endurance. Strength training builds muscle so every day you burn more energy.

SWIMMING

By world champion swimmer, and Swimathon ambassador Keri-Anne Payne.

Endurance training will increase stamina and burn more body fat.

4) GRADUALLY INCREASE EFFORT

The object is to see a gradual sustainable improvement. By limiting your increase in effort to no more than 10 per cent you are unlikely to become too tired or sore. This will mean you are less likely to miss your next session. Your main goal should be consistency as fitness will be gained over time.

5) FLEXIBILITY

Swimming will naturally improve the suppleness of your muscles. However, it is an extremely good idea to stretch your muscles and work on joint mobility regularly. This is a key area of health and fitness that is often overlooked at a cost.

6) BE SUPPORTED BY THE WONDERS OF WATER

When you are in water it cocoons and supports you, which is why astronauts train in it. It gives them a sense of weightlessness. Try to turn off your land/gravity based response system. In water all you need to do is relax and let the water take the strain.

6 tips to be a

BETTER SWIMMER

Photo credit: Stewart Grant


the knowledge

equipment. She has even created a programme that ensures your head is permanently above water for those who don’t like to get their hair wet!

One of the great things about the Aqua fitness is the versatility. Each piece of equipment immediately creates resistance for its user when moved in the water, so no matter how you control it, you are guaranteed to be working some part of your body.

WHAT ARE THE BENEFITS? Swimming is a non-impact sport and this comes with huge benefits. Swimming and doing exercise in water enables people to train for longer, thus getting fitter and stronger, without the risk of putting added pressure on the body and causing injury.

WHO CAN DO IT? Everyone. For those who swim it’s a great variety to your pool session. For those that don’t or can’t swim, remaining stationary and using the equipment is an easy alternative to reap the benefits that exercising in water has.

WHERE CAN I DO IT? A lot of gyms including David Lloyd Leisure have the Speedo equipment readily available to use and some gyms such as Nuffield Health run aqua fitness classes. Alternatively, you can buy your own equipment from the Speedo website (www.speedo.co.uk) or at retailers such as John Lewis or JJB Sports.

WOULD I DO IT AGAIN? Yes as the benefits of exercising in water appear unrivalled. As a runner myself, the constant pounding on my body is inevitably going to cause damage or injury so, to prevent this, swimming and using the Speedo equipment seems like the ideal prevention. Plus its lots of fun!

There is one thing that ex-Olympian swimmer Karen Pickering MBE told me that has really stuck; “There comes a point in our lives when I think the only sport we’ll be able to do is swimming. After a while, unfortunately our bodies won’t let us do anything else.”

I’ll be honest with you; I am not a particularly good swimmer and it’s never really appealed to me. For that reason I was picked to test Speedo’s campaign for aqua fitness, to see just how an unenthusiastic, non-swimmer could be converted to this form of exercise.

WHAT’S AQUA FITNESS ALL ABOUT? Aqua fitness aims to show people how you can exercise in the water without it being just about swimming length after length. Many people, much like myself, find this boring. Even Karen reassures me that if she had just been swimming up and down a pool for 25 years she would be in a strait jacket by now!

HOW IS AQUA FITNESS MORE INTERESTING? Aqua fitness is about using specially designed swimming equipment created by Speedo, which enables us to make the most out of exercising in the water. When Karen was at the height of her career, she tells me that she used a lot of different equipment to break up training and to make it more interesting. She gives me an example; “I would tie myself to a large rope that had five wet heavy sponges attached to the end and would then wade through the water as hard as I could, pulling them.”

This is of course an extreme, such methods only an Olympian athlete would do, but the principles remain the same for us mortals. Aqua fitness equipment is a perfect equivalent as it offers you opportunities to make exercising in the water more interesting and effective. Used either in conjunction with swimming or by just remaining stationary in the water, the equipment creates challenges, variety, fun, hard work but the main thing being; a good work out.

WHAT EXACTLY DO I DO? In order to target specific areas Karen has devised various exercise programmes that come with the

Sportsister tests – AQUA FITNESS with Karen Pickering

SWIMTREK organise guided swimming holidays across the world with options ranging from a one mile swim around Burgh Island in Devon to a week island hopping in the British Virgin Islands. Perfect for beginners is their Croatian short swims trip; this seven day holiday (£790) explores the Adriatic coastline with around 3km of swimming each day. www.swimtrek.com

MARTIN AND BORUT STREL are two passionate and adventurous open water swimmers who organise swimming holidays in Slovenia, Croatia and the USA. Their four day trip to Slovenia’s crystal clear lakes and rivers is really special (£420). Highlights include swimming across Lake Bled with its 17th century church, across the mountain backed Lake Bohinij and down the glacial river Soca.www.strel-swimming.com

Put your swimming skills to good use on a VOLUNTEERING HOLIDAY (£845) where you can teach Indian children how to swim. In the province of Tamil Nadur many children are unable to swim and when the monsoon comes drowning is a real concern. You can spend two weeks teaching at a school in Madurai where these under-privileged children will learn swimming technique and water safety. www.responsibletravel.com

TRAVEL TIME – 3 of our favourite swimming holidays

Words: Lizzie Flint

Hydro Discs£16.00

Aqua Glove£10.00

Aqua Dumbbells£16.00

Photo credit: Martin Strel Swimming


nutrition

Vietnamese is fast becoming one of the UK’s favourite cuisines thanks to its fresh flavours and healthy, low fat ingredients. Here we asked Juliette and Stephen Wall, the entrepreneurial couple behind Pho, London’s original Vietnamese street food restaurant (www.phocafe.co.uk), to share some of their most popular recipes for you to cook at home. Don’t be put off by the long list of ingredients as most can be found in large supermarkets or at one of the many Asian stores now open in the UK.

Here are recipes for two of our favourite dishes that are great eaten together. We have also included the recipes for nuoc cham dipping sauce and carrot and mooli pickle – two key accompaniments to Vietnamese food – but these can also be bought if you don’t fancy making them yourself.

A TASTE OF THE EAST

INGREDIENTS

" 4 tbsp fish sauce " 6 tbsp rice vinegar " 4 tbsp sugar " 8 tbsp water " 2 cloves crushed garlic " 2 red chillies thinly sliced (or to taste)

Nuoc cham dipping sauceMETHOD

1. Combine all the ingredients in a bowl and stir until the sugar dissolves.

INGREDIENTS

" 230g carrot " 230g mooli (white radish) " # teaspoon salt " 330ml water " 60ml rice vinegar " 2 tbsp white sugar

METHOD

1. Place the rice vinegar, sugar and water into a pan and bring to the boil. As soon as boils allow it to cool to room temperature.2. Julienne the carrot and the mooli to matchstick thickness. Place together in a sieve and mix.

Carrot and mooli pickle3. Sprinkle with salt and allow to stand for at least 30 minutes. This will draw some of the liquid out of the vegetables. 4. Rinse the vegetables under cold water to remove the salt and squeeze dry in a clean towel.5. Place in a clean bowl and pour over the vinegar solution and allow to stand for at least one hour before serving.6. To serve remove pickled vegetables from the vinegar. Any extra can be left in the liquid and stored in a sealed container in the fridge for around three days.

METHOD

1. Finely chop all the fruit and vegetables. If you have a mandolin use this to save time.2. Mix the prawns with half the herbs and three teaspoons of nuoc cham. Coat well. 3. Add remaining ingredients to the bowl and add a further three teaspoons of the nuoc cham or to taste.4. Turn carefully with a spoon about three times to coat the salad. 5. Add remaining herbs on last turn. Do not over mix or over dress. 6. Place the salad in a high pile and top with roasted peanuts and fried garlic.Enjoy with a few prawn crackers on the side.

Vietnamese prawn papaya saladINGREDIENTS - SERVES 4

" 400g green papaya " 60g carrot and mooli pickle (see boxed section)" 40g cucumber " 60g celery " 60g yellow pepper " 60g red pepper " 16 large prawns – cooked, peeled, sliced through leaving very end of tail attached" Roasted peanuts, crushed (optional)" Fried garlic (bought from Oriental supermarket)" Vietnamese herbs - rau ram, tia to (perilla), coriander, mint – 2 leaves of each torn into pieces" Nuoc cham dipping sauce (see boxed section)" Prawn crackers to serve

METHOD

1. Dip rice paper in warm water to soften then place on a clean damp tea towel to roll.2. Place mint leaves in a line across the lower third of the paper.3. Lay prawns across entire width of rice paper leaving sufficient at end to fold in 4. Add in remaining ingredients and roll away from you.5. Store chilled under a damp tea towel.6. Serve whole or sliced in two with nuoc cham dipping sauce.

Fresh summer rolls INGREDIENTS - SERVES 4 AS A SIDE DISH

" 40g lettuce, finely shredded " 4 large leaves of mint" 12g chopped herbs such as coriander and perilla" 20g carrot and mooli pickle (see boxed section)" 30g vermicelli noodle " 2 x 22cm rice paper" 4 cooked tiger prawns sliced lengthways or 2 slices of chicken breast if you prefer" Nuoc cham dipping sauce (see boxed section)


for men, and most of us meet this. But the more active you are, the more protein you need, so requirements for athletes are slightly higher - 1.2-1.7g per kilogram of body weight per day.

BEST SOURCES

Lean meat, fish, eggs, dairy and soya are the best sources of protein, because they have a high biological value – meaning they can be broken down into all the essential amino acids your body needs.

PROTEIN SUPPLEMENTS

Whey protein powders are quickly digested, so they start the process of muscle building and repair right away. They’re also convenient post-workout or for a quick breakfast on the run. Whey protein can be used to make a high-protein smoothie – simply whizz up a scoop with some frozen berries, banana and milk or juice to get all the nutrients your body needs for fast recovery.

TV presenter and nutritionist Amanda Hamilton is one of the UK’s most recognised personalities in health and wellbeing, she is also the creator of a new online diet programme Amanda Hamilton Weight Loss www.amandahamilton.co.uk

BEST BUY

Sportsister recommends Reflex Instant Whey (£47.99) – a Native Whey product that is ideal for post training.

nutritionDELICIOUSLY DIFFERENT

Based on traditional Indian lassi, these new Andechser Organic Lassi Yogurt Smoothies (£1.49) combine the best of a fruit smoothie with natural yogurt. Coming in two flavours – Mango and Chai – they make a great alternative to regular juices and smoothies. They are available online through Ocado.com and at Whole Foods Market and Planet Organic.

WHAT PROTEIN DOES

The protein in the food we eat is broken down to individual amino acids, which are then used to build different proteins inside our bodies. Protein is used for muscle growth and repair, but hormones and enzymes are also made from protein, and it has a role in fluid balance too.

Protein is generally more filling than fat or carbohydrate. It takes more time and energy to break down in the digestive system, so you don’t feel hungry as soon after eating. To achieve a toned, strong body, combining adequate protein intake with resistance training (e.g. weights) can help maintain or increase lean body mass – which will improve your shape and strength even if the number on the scales doesn’t change.

PROTEIN AND MUSCLE

If you want to build muscle, you need extra protein, and you also need to make sure you’re eating large volumes of food overall. This means combining intense weight training with a diet that contains enough protein and carbohydrate – but even then it’s very difficult for women to build a ‘beefcake’ physique. In endurance training like running, the 30 minutes after training is thought to be most important for recovery. Protein helps repair muscle damage caused by pounding the pavements, so you should aim to eat a snack containing carbohydrate and protein as soon as possible after training. A low-fat Greek yoghurt with a couple of pieces of fruit, or a tuna sandwich, for example.

HOW MUCH WE NEED

The UK recommended intake is 45g per day for women and 55.5g

PROTEIN POWER

HEALTHY POTS

Honestly Healthy is a simple but clever idea; each tub (£4.50) provides a dry mix of pulses with stock, herbs and spices so all you have to do is add water and simmer. They are perfect for an easy, healthy and nutritious meal and because they are already mixed for you, it saves on having to buy several bags of individual varieties. Choose from Delicious Dhal, Beautiful Bean & Fig Stew or Super Quinoa and Lentil All-Rounder. Available from www.honestlyhealthy.bigcartel.com.

RAW CRISPS

As the popularity for raw food continues to rise we couldn’t say no to trying out these new raw crisps from Gourmet Raw (£1.99). Made from sprouted buckwheat, which is full of protein and fibre, locally grown vegetables, herbs and seeds that are crammed full of vitamins and minerals are then added to create three flavours - red pepper, beetroot or spicy thai. Available from www.gourmetraw.com.

From high-protein diets like Dukan and Atkins, to muscle-building supplements, protein has a reputation as a power-nutrient. But what does it actually do, and how much do you really need? Nutritionist Amanda Hamilton tells all.

READER OFFER

Sportsister readers can get 30% off at Reflex Nutrition -

just enter code SS1 at checkout. www.reflex-nutrition.com


competitions

This is a really fantastic prize for all you runners, as one of you will win £250 worth of brand new running kit from Sugoi. Known for making high quality, technical gear this Canadian brand is aptly named after the Japanese word meaning ‘incredible’.

Thanks to the brand’s UK distributors CyclingSportsGroup.co.uk we are giving away an RSR short sleeve tee and singlet, a Versa jacket, a pair of Piston 200 running capris, a visor and a pair of socks. It’s an amazing head to toe prize!

To enter: Head online to www.sportsister.com/winMore info: www.sugoi.com

We’ve teamed up with Adventures in the Alps to offer you a chance to win a fabulous, all-inclusive week’s running camp in the French Alps for absolute beginners through to 5k runners looking to improve.

If you’re ready to take up running or are already the proud owner of a 5k medal and you want to improve, this camp is for you. Starting with running just 60-seconds at a time, this camp will help you take your first steps towards becoming a fitter, healthier you. You will learn tips, tricks and techniques from Lisa Jackson, a professional running coach and author of the best-

We can’t guarantee it will make you ride like an Olympic champion but it might just improve your pedal power knowing that one had a helping hand in designing your bike. Victoria Pendleton has launched her first line of bikes in association with Halfords and we are giving away a Brooke bike worth £299.99 to one lucky reader. The hybrid style is suitable for both commuting and weekend leisure rides and could also be used to take part in shorter distance sportives too.

To enter: Head online to www.sportsister.com/winMore info: www.halfords.com (available from March 22)

Win a place on a ‘Running Made Easy’ camp with Adventures in the Alps worth £1500

selling book, Running Made Easy.

Adventures in the Alps holidays are based in a beautiful catered chalet beside Annecy Lake. You will get out to enjoy the area as much as possible, including taking part in the running training, as well as doing some lake swimming, kayaking, taking part in a treasure-hunt and zip-wiring. The competition includes flights from the UK and the all-inclusive package.

To enter: Head online to www.sportsister.com/winMore info: www.adventuresinthealps.com

Win a Brooke bike from Victoria Pendleton’s new bike range

Win a running bundle from Sugoi worth £250


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GOING FOR GOLD WITH WORLD CHAMPION TRIATHLETE HELEN JENKINS Plus a new season triathlon kit guide

GET IN GEAR What you need to be wearing on your bike this spring

LOVE TENNIS? Then why not try a tennis holiday this year

WANT TO IMPROVE YOUR FITNESS AND DO IT FAST? You won’t want to miss our getting started guide to boxing

Plus the best new products in the shops for runners, cyclists and fitness fans

All this and more – only in the April issue of Sportsister out March 30

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You wouldn’t choose to eat petrochemicals, perfumes or

parabens - so why put them on your skin? If you’re looking for organic skincare that’s free from chemical nasties then Green People is the

natural choice and we’ve got a Gentle Cleanse (make up remover and cleanser) & Day Solution 50ml skin care set worth £24.90 on offer

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Race Your PaceOne of the key factors in running a successful race is pace judgment, but we know only too well how tricky this can be to attain. Especially when you are surrounded by hundreds of runners with different strengths and speeds, finding your own can be challenging.

Liz Yelling, host of the Race Your Pace post-race seminar and British long-distance runner, knows the importance of pacing when racing, “Pacing is essential to maximise your training potential and to maximise your enjoyment throughout the race too!”

That’s why this month we’ve taken a look at the Race Your Pace half marathon; an event aimed to specifically help you with your pace judgement.

The race was set alongside the beautiful Dorney Lake, Eton, where 1,500 pairs of feet crossed the start line to begin the pancake-flat, four-lap course.

This year the race welcomed the Runner’s World Pace Team, who ranged from six minute to 12 minute mile runners. The pacers offered the participants the opportunity to understand and experience with them what pace judgement is really about and each attracted their own swarm of competitors.

Hundreds of personal best times were achieved on the day and amongst the nine minute mile group was Karen Higham who found the pacer played a huge part in achieving hers, “I felt encouraged to have a group around me and the pacer did a great job of keeping us all motivated.”

The women at the forefront secured their places from the very beginning. Feeling the wind in her hair, Issy Menzies strode

strongly ahead of the field taking first place with a personal best time of 1.22.47.

“This race fitted perfectly into my training schedule to ensure I am on track for my summer program. The large amount of support around the course gave me that extra push.”

Tish Jones averaging just over six minute miles finished second with 1.24.18 and Kate Robson, who is currently top of the Asics off-road leader board, took third place with 1.25.11.

More info: humanrace.co.uk/home

event report


want to give it a go?Date &time: 18 March 2012, 10am - 12pmLocation: Mickleham Village hall, Dorking

Price: £25More info: www.triadventure.co.uk

after the event: Free tea, coffee and cakes are available to all participants for that much needed sugar rush afterwards! Thrive will be on hand with fantastic offers on sports nutrition products, and you will also be

able to receive a free ten minute massage.

event spotlight

WHO ARE TRI-ADVENTURE?

Tri-Adventure are an exciting company hosting a series of adventure races based in the South East of England throughout 2012.

All the events are held an hour from London and perfect for adventure racers, trail runners, orienteers and mountain bikers.

THE EVENT

This month we’ve chosen to spotlight the Sprint. With it’s fast paced nature it incorporates all the three disciplines of adventure racing. The course is two hours, but make sure you finish on time as competitors will incur a penalty of one point per 30 seconds they are late back!

WHO CAN DO IT?

Anyone can take part in the Tri-Adventures. If you are new to adventure racing, don’t be put off by the ‘sprint’ title as the Tri team are always on hand to offer their expert tips and advice to anyone who needs it.

And for those more experienced competitors it’s a race to the finish line!

Try a Tri-Adventure!

All photos: Sarah J Carter Photography

Adventure Racing is one of the fastest growing sports in the UK and is quickly gaining momentum as more and more people discover it. It combines sports and the great outdoors, with the three main elements being trail running, mountain biking and navigation.

Tri-Adventure run a series of such races and we think if you fancy a little competitive adventure this year, it’s a great way to test your fitness and navigation skills.


training

15 MINUTE POWER SESSIONSNo time to train? That’s no longer an excuse. We have teamed up with Fitness First and Mel B to bring

you three 15 minute power sessions to do at home or in the gym when time is tight.

LOWER ABSRepeat 8-10 times on each leg

repeat with your right leg.

then back in, still alternating legs or further still by extending both legs together.

SWISS BALL TWISTAlternate sides and repeat 10-20 times

lower back is supported by the curve of the ball.

angles and relax your upper body back over the Swiss ball with your arms across your chest.

one vertebra at a time.

movement.

BOSU SIDE PLANK Repeat 10 times on each side

with your shoulder and forearm on the blue side of the bosu and elevate your hips up off the floor.

body is completely side on.

your body back to the ground so that your hips almost touch the floor, maintaining tension in your obliques.

SWISS BALL PRONE COBRARepeat 10 times

legs straight behind you and your toes on the floor for stability.

position your arms with elbows bent out to the side and hands by your face.

ceiling behind you, squeeze your shoulder blades back and lift your torso off back off the Swiss ball.

body back down to starting position.

1. CORE


training

STEEP WALK

at level 10.

BODY-WEIGHT POWER SQUATSRepeat 15 times

shoulder width with your feet turned out slightly).

if sitting into a chair.

forward – it will be as if you are about to jump but your feet will remain on the floor.

STEEP WALK

incline by 0.5.

EXPLODING STEP BACK LUNGESRepeat 10 times on each leg

bending the front knee without letting the back knee touch the floor.

leg and bringing the back leg forward.Try to make this push explosive.

STEEP WALK

incline by 0.5.

LATERAL LEG LUNGESRepeat 10 times on each leg

straight. Push back to the start position.

diary date

This year’s International Fitness Week, fronted by former Spice Girl Mel B, will take place from March 19-25, with over 400 Fitness First

clubs around the world opening their doors for free. Download your free one week guest pass online,

grab that gym kit and get moving!

More info: www.fitnessfirst.co.uk

15 MINUTE CLASSES available in FITNESS FIRST GYMS

Gone are the days of long drawn out workouts. New studies endorsed by the Fitness Industry Association

(FIA) show that shorter more concentrated workouts in 15 minute bursts will actually yield faster results than longer,

slower and less-focused workouts.

Fitness First Personal Trainer, AJ Perera, says “I train a lot of clients during their one hour lunch

breaks. By the time they get to the gym, change and hit the gym floor, I only have 15 minutes to whip them

in shape!”

Fitness First have a number of short classes available that focus on key areas of the body including: core classes,

boxercise, power plate and stretching.

This is a great and quick workout to shape the legs and burn some fat. Complete as many rounds in fifteen minutes and try to get more rounds completed every time keeping to a strict technique. DUMBBELL THRUSTERSRepeat 10 times

whilst keeping the dumbbells on the shoulders.

make sure that you fully extend your elbows.

explosive aspect.

LEG LOWERSRepeat 5 times each side

legs so that they are straight up in the air over your hips.

the floor and return to the start position.

on the floor.

abdominals.

DUMBBELL ROWRepeat 10 times

hips (stick your bum out) and let the dumbbells hang down beneath your shoulders.

your chest.

keeping your chest up and shoulders back.

WALKING LUNGERepeat 10 times on each leg

forward with one leg, remembering to land and keep your weight in the heel, and lower your hips to the floor by bending the front knee.

actually touching it.

in the front foot heel and not your toe – and step the back leg through and forward.

2. POWER LEGS

3. ALL OVER WORKOUT


what’s on

events to watch: events to do:March 6-11 YONEX ALL ENGLAND OPEN BADMINTON CHAMPIONSHIPS The All England Open Badminton Championships is the world’s oldest and most prestigious badminton tournament. The event showcases some of the best badminton talent from across the globe - watch out for England’s Nathan Robertson and Jenny Wallwork in the mixed doubles. The 2012 Championships offer a final chance to catch the action at a Premier Series event on the OSIM BWF World Superseries circuit before the Olympic qualification window shuts. More info: www.allenglandbadminton.com

March 9-11IAAF WORLD INDOOR CHAMPIONSHIPSThis year’s IAAF World Indoor Championships in athletics will see some of the world’s best athletes descend on Istanbul for the 14th edition of the global-level indoor track and field competition. The first of four IAAF World Athletics Series events in 2012, you won’t want to miss out on the action as athletes look to gain confidence ahead of the London Games.More info: www.iaaf.org

March 17 RUGBY 6 NATIONS - ENGLAND V IRELAND

With this year’s RBS 6 Nations tournament now in full swing, the Grand Slam champions England are set to take on Ireland at Esher RFU in a match that is sure to be fiercely competitive.

The Championship is contested by England, France, Scotland, Italy, Ireland and Wales, with England as the favourites. If England win it will be their seventh title victory in succession. More info: www.rbs6nations.com

April 4-8 UCI TRACK CYCLING WORLD CHAMPIONSHIPSThe UCI Track Cycling World Championships are the pinnacle of world track cycling, attracting the top riders from more than 40 countries across the world. As the final qualifying event in the lead-up to the 2012 Games, the Championships will provide Melbourne and passionate sport fans from around the globe the chance to witness the thrills of track cycling ahead of London. Watch out for fiery battles between Victoria Pendleton (GBR) and Anna Meares (AUS) in the women’s sprint events. More info: www.2012trackworlds.com

April 13-15GB CANOEING SELECTION TRIALS Fancy watching GB’s finest Canoe Slalom athletes compete for a place in the boats for London 2012? Tickets are now on sale for the Canoe Slalom selection event at Lee Valley White Water Centre - why not buy a three-day pass? More info: www.eventelephant.com/gbcanoeingselectiontrialsforlondon2012

plan ahead...May 3-5 LADIES SCOTTISH OPEN After a hugely successful tournament in August 2011, the Aberdeen Asset Management Ladies Scottish Open is returning to Archerfield this year. Catriona Matthew will be looking to defend her title as she earned an imperious 10-stroke victory last year. More info: www.ladiesscottishopen.com

March 23-25 JURASSIC COAST CHALLENGE This event is a challenge of a life time and it’s open for all abilities to run, walk or crawl the 78.6 miles. It’s the mother of all hilly runs with the 2012 course again taking place from Studland to Charmouth. From day one’s route along the beach of Studland Bay to day three’s challenging and muddy underfoot course towards Abbotsbury, why not get involved? More info: www.votwo.co.uk

March 31- April 7 ACTIVE DARTMOOR WEEK

The ancient and iconic moorland of Dartmoor in Devon is to be the setting for a new Olympic style challenge this year with Active Dartmoor Week. For seven days the awe-inspiring terrain will be host to a series of challenge events including zip wires, mountain biking, endurance events and even a bake-off. More info: www.dartmoor.co.uk

March 31 FIVEFINGERS 5KCalling all minimalist lovers! The beautiful and technically challenging hills of Surrey offer you the chance to run the rugged, muddy, twisty-turny track that is designed for the Fivefingered, barefoot or minimalist enthusiast. If you run barefoot and fancy something a little bit different, then this is the event for you!More info: www.primallifestyle.com

April 1 WHOLE FOODS MARKET BREAKFAST RUN The Whole Foods Market Breakfast Run is a perfect warm-up event for the London Marathon and offers the choice of a 16 mile or an 8.2 mile loop from Kingston’s historic marketplace. The race takes in some wonderful sights along the River Thames. More info: www.humanrace.co.uk

April 13-15 THE SCOTTISH BIKE SHOWScotland’s consumer cycle show – The Scottish Bike Show – returns to Glasgow this year with the anticipation of being even bigger and better than ever. One addition for 2012 is The Scottish Bike Show Sportive which takes place on the Sunday and hopes to mark the start of this year’s sportive season throughout the UK. More info: www.thescottishbikeshow.com

plan ahead... September 14-16 FESTIVAL OF SPORT CORNWALL The Festival of Sport takes place against the stunning backdrop of St. Michael’s Mount, Cornwall, and has a range of world class mass participation sporting events on offer. The core sports have distances for all abilities and are made up of triathlon, sportive cycling, a women-only Cycletta, open-water swimming, beach running and an off-road cycling enduro. Why not enter more than one sport as the itinerary is specifically designed to allow this. More info: www.festivalofsport.net


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