Sportsister September/October

sportsister the heartbeat of female sport in the uk Issue 14: September/October 2011

* inspirational * motivational * accessible *

*win*A Protest snowboarding

outfit, brand new autumn running gear from New

Balance, 10k event entries and On Cloudsurfer

trainers

Arsenal Ladies

The Dream Team+Run, run, run – kit you need for the autumn

Train for a duathlon – with our six week plan

Fast food – cook fast, fresh and healthy

Trail running – what you need to know

Court time – get started playing squash

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What’s online at sportsister.comCompetitionsHead to our competitions page to see all the latest giveawaysSportsister NewsletterSign up for our free weekly e-newsletterSportsister blogsRead our exclusive blogs written by both the Sportsister team and also top sports stars.

Sportsister founders: Danielle Sellwood and Louise Hudson Editorial Director: Louise Hudson Creative Director: Danielle Sellwood Head of Advertsing and Marketing: Heidi Wilson Tel: 07584 528 787 Sales Agency: George Miller Cabbell Publishing Ltd Tel: 020 8971 8463 Email: [email protected] Contributors: Kim Ingleby, Emma Paton and Jessica Whittington Publisher: Richard Hughes Address: Sportsister, Regency Offices, 2 Wood Street, Queen Square, Bath. BA1 2JQ Tel: 01225 326 430 Email: [email protected] Printed by: Warners Midlands plc

start-line Sportsister the heartbeat of female sport in the UK

WelcomeRecord attendances, live television broadcasts, top quality play and a last day of the season title clinching match have all helped to make the first ever FA WSL season one to remember. As the editor of a women’s sports magazine it’s always exciting to see progress like this being made. How can a league like this fail to inspire more girls to take up football; or improve our national team and keep the top players here on home soil?

We’ve loved every minute of it, as have this issue’s cover stars – the members of the Arsenal Ladies football team. You can read more about them and the league as a whole on page 10.

For those of you who are taking part in an autumn marathon don’t miss our favourite running gear that has just hit the shops (page 20). You might also like our regular runner’s notes feature (page 12) and our special piece on trail running (page 22).

If you are looking for your next event to train for, why not consider a duathlon? Comprising of a run-bike-run they are increasingly popular, particularly through the winter. Turn to page 32 for our six week training plan to get you over the finish line.

We’ve also got a great family friendly travel suggestion (page 17), a guide to get you started playing squash (page 16) and some ‘I want, I want, I want’ competitions (page 30)!

Finally don’t miss our great offer just for subscribers – you can get a free Triumph sports bra – just turn to page 25 for all the details.

Enjoy!

Louise & Danielle

6. News and ViewsWhat’s being done and said in the world of women’s sport.9. Work it baby!Our pick of the best workout gear to take you from an outdoor boot camp to a tough session at the gym.10. The Beautiful Game Catch football fever as we look back at a landmark FA WSL season with league topping side Arsenal Ladies.12. Runner’s NotesThe latest news and products for runners.15. Cyclist’s NotesThe latest news and products for cyclists.16. Getting started - squashGet started in squash and enjoy your time on the court.17. TravelIf you are looking for an active break this autumn, then CenterParcs could be just what you are looking for.18. Half timeOur guide to what’s new...what’s good…what works…what’s worthspending your money on…what’s fun…20. Run, run, runAs we head into the autumn running season we round up our favourite kit in store right now.22. The Knowledge – trail runningEverything you need to know to enjoy running off road.23. WellbeingOur pick of the best body scrubs.24. 4 Stars 5 QuestionsSee what Katarina Johnson, Montell Douglas, Leah Crane and Jordanne Whiley have to say.26. NutritionOur favourite fast food recipes.30. CompetitionsWin a snowboarding outfit from Protest, head to toe New Balance running kit and some On Cloudsurfer trainers and a session with a running coach.31. Put To The TestWe review the Castle Series Castle Howard triathlon.32. TrainingFollow our six week plan to enjoy your first duathlon.34. What’s On?Get inspired with our pick of the best sporty events to do and watch

On the cover: Ellen White, Steph Houghton, Faye White and Rachel Yankey from Arsenal Ladies Football Club.Photo credit: Arsenal Football Club and David Price..

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What’s inside?

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news Sportsister the heartbeat of female sport in the UK

and views

The Bare Necessities

Inspired by a tribe of Tarahumara Indians in Mexico who run distances exceeding 100 miles wearing thin sandals, many runners are experimenting with running barefoot or with so-called barefoot shoes.

Humans have been running for more than two million years, yet running shoes have only been around since their invention in the mid-1970s - so what exactly did we do before the shoe? The foot originally evolved for walking and climbing trees; then around two million years ago, savannahs started to grow in place of woodlands and new food began appearing in the form of meat or ungulate mammals. Humans became hunters and adept at running.

Josh Warrell, David Lloyd Leisure personal trainer, explains the benefits of kicking off your trainers and running barefoot. “Trainers generally have a large heel. which makes it comfortable to land on your heel before bringing the rest of the foot down. When you land on your heel, there is an impact comparable to being hit with a hammer about two to three times your bodyweight. This force or sudden impact is thought to be associated with some of the most common running injuries such as soft tissue pain in the bottom of the foot, shin splints, calf strain and other repetitive stress injuries. “Conversely, habitual barefoot runners tend to forefoot strike, avoiding the sudden impact associated with heel striking. A barefoot runner will strike towards the front of the foot bringing the heel down afterwards - converting the energy which is otherwise a dead stop or vertical deceleration of the leg in heel strikers into rotational energy, dissipating the stress and making for a more efficient runner.”

Josh adds: “Individuals who don’t land on their heel and avoid those big impacts by landing on the forefoot may be less susceptible to repetitive stress injuries.”

David Lloyd Leisure runs a number of barefoot exercise classes.

For more information see:www.davidlloyd.co.uk

*Did you know that David Lloyd Leisure members can pick up a free copy of Sportsister at their local club?*

Triathlon: Following a win on home soil at the London leg of the ITU World Championship Series, Helen Jenkins then finished fourth in Lausanne. This moves her to top of the world rankings with just the grand final in Beijing to come. It also secured her spot on the GB team for 2012.

Badminton: It seems Britain has a new badminton double act to get excited over. At the recent Yonex BWF World Badminton Championships held at Wembley Arena, Chris Adcock and Imogen Bankier came away with a silver medal. They were defeated by the top seeds in the final but this will really boost their world rankings as they look to qualify for London 2012.

Hockey: England won their fourth consecutive bronze medal at the EuroHockey Nations Championships after beating Spain 2-1 in Monchengladbach in Germany. But Danny Kerry’s ever-improving team will go home disappointed that once again they failed to reach the final as they push on in their quest to turn bronze into gold. They were knocked out by eventual champions the Netherlands following a 2-0 defeat

Heptathlon: At the world championships in Daegu, South Korea, Jessica Ennis had to settle with silver after losing her heptathlon world crown to Russia’s Tatyana Chernova. A poor javelin round left the Sheffield athlete with too much to do in the final 800m event and despite a gutsy run she could not make up the points.

Spotlight on London 2012..................................Name: Crista CullenSport: HockeyDate of birth: 20/08/85

Are you going into London 2012 with the aim of winning gold? We train every day with a gold-winning mentality and that doesn’t change whether it’s just rocking up for a bit of penalty corner practice or whether it’s a test match practice. The luxury of a centralised programme means we can train, all 30 of us, as Great Britain together and we have that gold-winning mentality because we’re chasing gold come London.

How are you training for the 2012 Olympics? There are some slight variations on our training depending on what tournaments we’ve got throughout the year. We’ve got a bit of down time after the European Cup in September and then it’s straight back, all guns blazing in the build up to London.

Does it feel like everything is slotting into place now for your squad? We’ve gone from being ranked seventh or eighth in the world to fourth. It’s been a hard road but it’s fantastic to see that after all this hard work we’re now reaping the benefits. 2010 was great for us, but we need to make sure 2011 is better and that 2012 is even better than that.

How are you feeling about your competition? What’s so exciting about hockey is that no matter what your world ranking place people take points off each other. A team like Korea, for example, is such a hard team to break down and yet they’re not one of the big known names in our sport. It’s all up for grabs which is what is so exciting, anyone can tip it.

What sports will you be watching in the 2012 Olympics? It’s quite difficult because our sport runs for the duration of the Olympics but I love watching any sport, anything where people dedicate their lives in the pursuit of a gold medal. Any time we get off I’ll be first on the bus for sure!

The England Hockey women’s team is supported by Investec, the specialist bank and asset manager. Find out more at www.investec.co.uk.

News bites

Try something newWhat about giving judo a go? A brand new scheme has been launched to encourage you to try this martial art. For just £60 you will receive 10 weeks judo tuition, a British Judo adult licence, a judo suit and the opportunity to take your first grading.

It’s a great chance to develop your fitness levels, balance, coordination and flexibility in a no-pressure environment. There are schemes running across the UK.More info: www.onlineentries.co.uk/events/bja/ABC.php

Photo: hockeyimages.co.uk

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Oakley Tank (from £20.00)

NikeWomen Legend Training Capris (£30.00)

Oakley Racerback (from £30.00)

Work it baby!Be bold with your choices and embrace the new season’s brights with on trend colour blocking. This kit works just as well at a boot camp

in the park as it does indoors at the gym.

Stockists:adidas: www.womenschallenge.co.uk

Casall: www.casall.comMoving Comfort: Tel: 01903 816446

Nike: nikestore.comOakley: www.oakley.co.uk

Peak Performance: www.peakperformance.comPure Lime: www.purelime.com

Reebok: www.jjbsports.comSweaty Betty: www.sweatybetty.com

Oakley Drizzle Fleece Hoodie (£50.00) and Work It Capri (£35.00)

Reebok Easy Tone Long Bra Top (£45.00)

NikeWomen Victory Adjust U Bra (£30.00)

Peak Performance Training Short Pant (£55.00)

Peak Performance Training Hood Jacket (£95.00)

Moving Comfort Phoebe Sports Bra (£24.99)

Pure Lime Raw Edge Racer Back (£32.99)

Casall Synergy Jacket (£89.95)

Sweaty Betty Athlete Vest (£28.00)

Sweaty Betty Adrenaline Capri (£70.00)

Reebok Easy Tone Pant (£55.00)

Reebok RealFlex Mesh Training Shoe (£75.00)

adidas Pink Ribbon Trainers (£40.00)

Nike Free XT Motion Fit+ (£70.00)

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Gunning For

Glory

The Beautiful Game

Olympic updateHistory is to be made during next year’s London Olympics as Team GB are to compete in the women’s Olympic football tournament for the first time.

Both the women’s and men’s teams have been granted a place as the host nation, and as well as it being the first appearance for the GB women since it’s introduction to the Games in 1996, it will be the first time that GB has entered a men’s football team since 1960.

There has been some controversy with regards the formation of the men’s team, with Scotland, Wales and Northern Ireland voicing their collective opposition to Team GB participation at the 2012 Games. But what about the girls? Both The FA and the British Olympic Association have confirmed GB will field a team in the women’s event, but couldn’t yet say whether this team would consist of solely English players.

An announcement of the managers for both Team GB sides will be made in due course (money on the long standing England manager Hope Powell anyone?) with the announcement of the full two squads finally being made next summer.

And the action is closer than you might think too! The women’s tournament is set to kick-start the 2012 Olympics in style, with the preliminary round matches starting on 25 July, two days before the Opening Ceremony of the Games, and concluding on 11 August.

Kelly Simmons, Head of National Game at The FA, said: “For women’s football there aren’t, at the moment, any plans to bid for the women’s World Cup, so this really is our chance to have the very best players in the world in our country.

“The FA is completely committed to being part of a team that goes into the Olympics. England are sixth in the world and then if you add some considerable strength to that squad with other British players, they’ve got a real opportunity of getting a medal.”

Show your supportWhy not show your support for the women’s game and join in on the action?

What? England v Slovenia - UEFA Women’s Euro 2013 Group 6 QualifierWhen? September 22, 2011, kick-off 7.30pmWhere? The County Ground, Swindon Town FCNeed tickets? 0871 876 1993

What? The FA WSL Continental Cup FinalWhen? September 25, 2011, kick-off 2.15pmWhere? Burton Albion Football ClubNeed tickets? [email protected]

This year has been a landmark period for the women’s game, particularly in England. Not only have the past few months borne witness to possibly the biggest and best Women’s World Cup yet, but there was also the small matter of the launch of England’s first semi-professional league for women - The FA Women’s Super League (WSL). And it doesn’t stop there either.

If you were waiting for the ideal time to start following women’s football, it’s now - and you certainly won’t be alone. Viewing figures have proven that people are tuning in to the beautiful game, and in their masses. Crowds of up to 2,500 have been taking to the stands for FA WSL matches, which, whilst not huge in comparison to attendances of some men’s games, is a marked improvement on the few dozen supporters on the sidelines prior to the new league. People have been tuning in to ESPN too, with 113,000 people watching Chelsea take on Arsenal in the League’s launch game.

Add to this the millions of viewers who tuned in to the FIFA Women’s World Cup and the fact that the USA v Japan final broke the record on Twitter as the most tweeted event in the social networking site’s five-year-history, and you can’t say it hasn’t got a following.

Although the inaugural FA WSL season has just ended, it’s not game over until next summer. With the Continental Cup taking place this month as well as the Euro 2013 qualifiers just around the corner there’s plenty more places for you to get your kicks. Also, as if you needed any more reasons, the Gunner girls, fresh from their league success, took some time out to tell us all about their rise to FA WSL glory and why women’s football is now, more than ever, the sport in the spotlight.

The women’s game in numbers• 113,000 people tuned in to ESPN to witness Chelsea fall 1-0 to Arsenal in The FA WSL’s launch match in April whilst 114,000 people have watched the ESPN Review Show.

• Prior to the mid-season break for the FIFA Women’s World Cup, a total of 15,897 had passed through the gates to watch The FA WSL teams in action, averaging at 567 people per game.

• This year’s FIFA Women’s World Cup in Germany smashed several TV audience records too, with the final three matches involving the German team attracting averages of over 16 million viewers nationwide.

• In the USA, an average audience of over 14.1 million watched the final between the USA and Japan. ESPN reported a peak audience during the penalty shoot-out of over 21.1 million - ESPN’s highest-ever audience for a football match.

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Women’s football is progressing, there’s no doubt about that, but one thing that hasn’t changed a great deal in the last decade is Arsenal Ladies’ status as the powerhouses in the English women’s game.

With 33 major trophies to their name including the UEFA Women’s Cup and a hoard of Premier League and FA Cup honours, there was little the Gunners had left to conquer. Cue The FA WSL.

Their victory in the new elite league at the end of August firmly cemented Arsenal as the driving force, but the fierce battle for the top spot is a perfect example of how far the women’s game has come. The league went down to the wire before Arsenal were crowned champions, eventually beating Liverpool 3 - 1 to finish three points ahead of their closest challengers Birmingham City.

Whilst in the past the Gunners’ success might have been decided with many games to go, the fact that in this landmark year they had to fight for every single point proves the overall development of the talent in this country.

And although fully aware that many people might have been rooting for another FA WSL side to knock them from their pedestal, club and England captain Faye White admits that it made Arsenal even more committed to winning the inaugural season.

“You always want to win, don’t you? And when there are lots of people out there hoping you don’t, it does make you more determined,” she explains.

“We’re delighted to have finished top of the league. It has been more challenging this season but it’s mad that we’ve still won the double as well! We’re a bit like ‘wow’, you appreciate it so much more.

“I think some people might have preferred for us not to win, but look at Manchester United in the men’s - they win year in year out and they’re always at the top. It’s the big clubs like that that keep pushing the game forward. Certainly in the women’s game we’ve been doing that for years, trying to get other teams up to the level we’re at.”

And it would seem that their efforts to motivate a more even playing field have finally come into fruition.

With this year’s FIFA Women’s World Cup and the new FA WSL putting female footballers under the spotlight, people appear to finally be sitting up and taking notice. Replacing The FA Women’s Premier League as the top tier in women’s football in England, it’s not just top-flight clubs and players that gain from the

new league, with the benefits filtering both down to grassroots level and up to the national teams.

“The number of people that are coming to watch the games and the interest of the press particularly on the international scene with the big tournaments that we’ve played is getting there,” says Faye.

“Certainly around Arsenal, the support the fans give us is massive and the fact that more girls are getting involved in playing is very positive.”

As the nation’s top female team participation sport, there are now 1.38m women and girls across the country playing the game regularly. And the added interest, as well as participation, can only be a good thing for the women’s game in general, particularly on the international circuit.

Aside from their club duties, a number of The FA WSL stars have represented their country’s national side, and this year all eyes were on England and the part they played in the FIFA Women’s World Cup 2011.

Having progressed to the quarter finals of the tournament as well as defeated USA and Sweden prior to the World Cup, England have risen to a highest-ever position of sixth in the FIFA World Rankings. The increased commitments to the women’s game mean our nation’s success can only kick on from here, a view echoed by 22-year-old Arsenal and England striker Ellen White.

“To become an international you’ve got to perform first and foremost with your club,” she says. “So with the new league and it being that bit more competitive and with more money in the game everyone wanted to prove themselves.”

So looking ahead and the future is certainly bright for female footballers. With The FA WSL Continental Cup as well as the Euro 2013 qualifiers and the 2012 Olympics to look forward to, the next couple of years will provide the perfect showcase for the women’s game.

And at the forefront? Chances are it’ll be Arsenal Ladies, and Faye’s confident that everything is finally slipping into place for women’s football.

“There’s been a lot of work gone into women’s football to get it to this level but it’s always going to keep improving.

“The younger players coming through are better and more equipped and getting England up to sixth is a big plus - it changes people’s perception of us as a footballing power in the women’s game which is a positive so we just have to keep going.”

Gunning For

Glory

Fast factsEstablished: 1987Manager: Laura HarveyChairman: Ivan GazidisHome Ground: Meadow Park, Borehamwood FCNickname: ‘The Gunners’Honours: • FA WSL champions 2011• 12 times FA Women’s Premier League winners• 11 times FA Women’s Cup winners• 10 times FA Women’s Premier League Cup winners• UEFA Women’s Cup winners 2007

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Runner’s Notes

Running pureKeen to stress that this is not a barefoot running range, Brooks’ new Pure Project has been designed to make you ‘feel more with less’. Based on research which found that some runners like to connect more with the ground beneath their feet this new collection of shoes has been designed to increase the feel without stripping away all the technologies.

New innovations for this collection include an inverted heel meaning the runner lands further forward; a ‘nav band’ that supports the arch of the foot and a split toe to increase forefoot flexibility.

Four women’s styles hit the shops this month including one off-road style.

Price: £90.00 - £100.00Stockists:

Go the distanceDesigned to help you cover more miles more comfortably, The North Face Endurance running collection uses fabrics that will keep your kit fast and light whilst still protecting you from the elements. A stand out piece for us is the waterproof Stormy Trail jacket, with detachable hood, sealed seams and dropped hem and cinchcord. While the GTD Capri is its perfect partner, featuring mesh ventilation panels, rear stash pocket and flat locked seams.Price: £145.00 and £45.00Stockists: www.thenorthface.com/eu

Run-spirationIf you are looking to get inspired for your next race, this book could be just what you need. It covers 500 races in 101 countries featuring all kinds of events including cross country; mountain; stair; trail and track. It includes each race’s location, timings, the type of climate and terrain and how you can enter.

They are organised by month allowing you to easily browse all the races and include some of the most iconic events in the world. Now you just need to decide which race is for you. Anyone fancy the Brazil Jungle marathon?Price: £20.00Stockists: Amazon and all good bookshops

3 of the best:running jackets

Gore Running Wear Essential GT JacketPrice: £159.99Stockists: www.gorerunningwear.co.uk

Peak Performance Savri Softshell JacketPrice: £160.00Stockists: 0208 875 5874

Berghuas Rapide JacketPrice: £130.00Stockists: www.berghaus.com

The 4 Seasons ChallengeFour 10km races, in four seasons, across one city, in one year. That’s the challenge the Rainforest Foundation is setting for you. It doesn’t matter which season you start with as long as you do all four. The next one takes place in London’s Finsbury Park on September 18, the winter event is at Crystal Palace on November 13 and the spring and summer 2012 events are still to be announced.

Entry cost: £20 for one 10K race or enter all four for £60.

More info: www.rainforestfoundationuk.org/4SC

event alert

brookspureproject.co.uk/stockist.html

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Cyclist’s NotesEvent alert:

A must-do for mountain bikers is the Muc Off 8 hour MTB Enduro. Teams of 1, 2, 3 or 4 must

race round a five mile circuit in Pippingford Park continuously for eight whole hours! The course mixes fast flowing single track with wide open

sections and includes a chip timed downhill section. There’s camping available on site and

as it’s being held on November 5 you can expect some bonfire night celebrations too.

Price: £40 Solo riders; £35 Team of 2 (per head); £30 Team of 3 (per head);

£25 Team of 4 (per head)More info: www.votwo.co.uk

Why get a bike fit?

Standing for Body Geometry Fit Integration Technology, BG F.I.T. is Specialized’s own bike fit system that uses a unique fit assessment process. While many places offer bike fitting, Specialized believe their dynamic method is one of the most comprehensive ensuring you get a bike that fits you like a glove.

A proper fit is crucial for maximum efficiency, without it you will use more energy with less effect. Not only will it help improve your pace and performance but it should also aid your comfort on the bike too. You receive a bespoke service that considers every detail no matter how small. It’s not cheap but if you are serious about your riding I believe you will consider it money very well spent.

Price: £140.00More info: www.specializedconceptstore.co.uk/bg-fit/

Head online to Sportsister.com to read our full review of the Specialized BG Bike Fit.

Q. I am a long distance cyclist and I have noticed stiffness in the upper part of my back/lower neck after cycling. I have also felt a numb feeling in my left arm for around three weeks; it hasn’t gone away despite refraining from cycling.

A. You may be suffering from a repetitive strain injury of the joints and tissues in your lower neck/upper back. Unfortunately the cycling posture places considerable strain on these areas because to enable you to see where you are cycling, your neck must extend whilst your upper body flexes forward holding the handle bars. As a result all the force and stresses go through the joints and discs of your lower neck and upper back.

My concern is that you have sensation changes in your left arm, this alerts me to thinking you may have a spinal nerve trapped somewhere along its course out of your neck through your shoulder and into your arm. It is vital that the location where it is ‘trapped’ is determined soon. You may have a bulging disc (shock absorber) in your spine, which is more easily treated if it is attended to early.

Things to consider:I would advise that you have a detailed consultation with a registered healthcare professional immediately. Seeking professional advice from a chiropractor, osteopath or physiotherapist is recommended for this type of musculo-skeletal injury as this may be a common, treatable injury if caught early.

Also check your posture in all different activities. Check your work station, driving posture, sleeping position and all your other workout activities. You may be placing undue stresses on your neck and upper back during all the activities you do creating stress on your entire spine.

Ask

the

expe

rt! Emily Mason BSc (Hons) MSc

(Chiro) DC LCC

Doctor of Chiropractic at The Spinal Answer Chiropractic, Fulham. London

www.spinalanswer.co.uk

Love RaphaStay dry and look seriously stylish whilst doing it in this new rain jacket from the Rolls Royce of cycling brands, Rapha. It’s been road tested on a very wet Tour of California route by the Rapha Continental riders and is designed for severe wet weather riding. As you’d expect there are lots of great design details such as the off set zip, colour contrast seams and reflective Rapha print. Plus it packs down small enough to fit in your jersey pocket.

Price: £190.00Stockists: www.rapha.cc

Gear up girls This double pannier bike bag from Dutch brand Basil is simply too cute. For those of you who like your bike accessories to have a girlie touch this is an excellent choice. It features an all over print with a baboushka doll graphic on water-repellent polyester, ensuring all your gear is kept dry. Double reflective strips on all sides help you to stay visible at night too.

Price: £39.99More info: www.basil.nl

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Looking for a fast paced sport that’s easy to pick up and will give you an excellent cardio workout? Squash and racketball could be just what you are looking for.

The basicsSquash is a fast paced, high energy game. It’s cheap to play, is sociable and once you get the hang of a few basic rules, easy to understand. England is also a great squash playing nation, with four women currently in the top 20 world rankings, so there is plenty of inspiration out there for you too.

It offers you a great cardio workout – in fact playing squash for one hour will burn between 700 and 1000 calories, which is significantly higher than many sports. Tennis for example would only burn about 400-500. It works both your upper and lower body and is great for toning your arms and torso.

Racketball is an ideal introduction to racket sports and is played on the same court as squash. It’s played with larger rackets and a larger, bouncier ball which makes it easier to keep a rally going with your opponent.

The courtSquash is played on an enclosed indoor court, on all four walls. The walls and floor are divided up by a series of lines. There is an area at the bottom of the front wall known as ‘the tin’. If the ball strikes here it is out.

The out line runs along the top of the front wall and the side walls. Shots hit above the out line, on any wall, are out. The service line along the front wall indicates the height the serve must be above.

The server chooses to serve from either service box and one of their feet must be in the box when serving. The ball cannot bounce before being struck and when served must hit the front wall above the service line and below the outline, and land in the opposite quarter of the court. It can also hit the side walls after hitting the front wall but does not have to. If the server wins a point, the two players switch sides for the following point.

ScoringFirst service is decided on the spin of a racket and the server serves until they lose a point. If you win a point, service passes to you. You are awarded a point during the course of play if:

• Your opponent lets the ball bounce twice,• Your opponent hits the ball out (either on or above the out line or tin)• Your opponent fails to hit the front wall with the ball before the ball has bounced.

Games are usually played to eleven points, unless the score is 10-10 in which case it is first to two clear points. Competition matches are usually played to best of five games.

Lets and strokesUnsurprisingly for a racket sport that is played in such close quarters obstruction must be considered. This is where lets and strokes come in. A let is given if a player would have been able to get to the play in the absence of interference from the opponent. The point is then replayed. Referees will call when a let should be played but if you are just playing socially it is up to both players to decide. Basically, if you think you will hit your opponent with either the ball or your racket stop! You can then replay the point.

A stroke can be awarded (again by referee or players agreement) if it is deemed the player did not make enough effort to get out of the way and prevents a winning shot being played. A stroke means the player gets a point.

Getting started

Squash

What equipment do I need?You can wear your usual sports gear. It can get hot on court so shorts and a vest or short sleeve tee are recommended. You will also need a good sports bra suitable for high impact sports. Footwear with non marking soles is essential. To start you may want to just wear your regular trainers, and once you are playing regularly invest in a pair of squash specific shoes.

Most pay and play courts will have both squash and racketball equipment available for hire. Water is also essential. When choosing a racket to buy head to a sports store or online retailer where trained staff can give you knowledgeable advice. In addition to cost take into consideration weight and size of racket. Prices can range enormously; from around £25 for the cheapest model for over £150 for a top of the range racket.

Finding a clubIf you visit the official squash websites for England, Scotland and Wales you will be able to get information on local clubs. The English site has a comprehensive pay and play court and club finder on it, the other two are not so well constructed but it is a good starting point. Many sports centres have squash courts so it should not be difficult to find one. If you don’t have anyone to play with this is also a good way to find a partner or join a competitive squash ladder.

Useful websiteswww.englandsquashandracketball.comwww.scottishsquash.org.ukwww.squashwales.co.uk

Perfect for beginners

England Squash and Racketball offer a starter membership pack including a racket, box of balls and ESR membership, with its wide range of benefits. This is available to buy, priced £39.99, online at www.tennisnuts.com.

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Travel

Center ParcsIf you are looking for an active break this autumn, then Center Parcs could be just what you are looking for. Sportsister tested the facilities at Longleat Forest in Somerset and discovered that there was something for everyone, whatever the weather.

What struck us most on arrival at Longleat Forest Center Parcs was the friendly and well organised system for booking everyone in and the stress free way we started our weekend break. With 961 lodges and apartments and an impressive annual occupancy of 95% it could be a daunting prospect yet incredibly it rarely felt overcrowded during our stay.

The first highlight was discovering the delights of our accommodation, an eco style lodge not far from the swimming pool complex. We loved the simple open-plan style of the living area, and with plenty of bathroom facilities and well thought-out storage, it is practical too.

However the best thing by far is the sheer amount of outside space. Typically Center Parcs locations are 400 acres in size, so in our lodge we barely even noticed our neighbours. All around you are surrounded by woodland, with magical ponds and wildlife to discover. On our first evening a deer wandered by and during the weekend we spied numerous birds including a leser spotted woodpecker - pretty special!

To get around the vast site, most people hire or take their own bikes and this is a joy. With very few cars around (staff vehicles only) and just the land train to contend with, the bike rules. It’s fantastic to see so many people on bikes, and it really adds to that feeling of freedom and escapism.

The longest journey in one direction is about half an hour, but as you become familiar with the paths and work out the most efficient routes the time can be shortened considerably. That said it’s great just to enjoy cycling as an activity rather than simply for transport and you could spend a good hour or two just exploring.

We had booked several activities to enjoy during the course of the weekend including badminton and the aerial adventure. With over 100 activities to choose from, you really are spoilt for choice and it is advisable to have at least a few things planned in advance as certain activities do get booked up.

Since 2008 Center Parcs have partnered with Badminton England, so it’s no suprise that each centre has at least eight courts. Badminton is one of the most popular activities with over 107,000 court bookings each year. This popularity was evident at Longleat too, with all courts being used and a wide range of people enjoying them. We would reccomend taking your own rackets if you have them though, as the hire equipment is understandably basic.

We also tried the aerial adventure. If you are scared of heights then this is either a no-no or an opportunity to conquer your fears in a safe environment. I chose the latter and had to dig deep to negotiate the various stages (pictured below) before enjoying the spectacular zip-wire over the lake. Truly an exhilarating experience. What’s on offer at Center Parcs?

There really is something for everyone at Center Parcs you can spend hours in the pool complex, join an exercise class, test your nerve on some adrenelin fuelled outdoor activities or simply relax at the beautiful spa. Here’s our pick of the best on offer at Longleat Forest:

Aerial Adventure: Scary, challenging and great fun all in one package. An experience to remember!

Bike hire: Get on your bike and tour around the compex, there are miles of safe roads to enjoy.

Kayaking: Great value and a lovely safe lake to explore.

Table tennis: Good fun for all ages and great if it is raining.

Spa: A perfect way to unwind at the end of an action packed break.

A visit to the pool complex is top of the list for most visitors and it is worth the trip. However be warned - it is not designed for swimming so don’t go planning several lengths before breakfast. With rapids, slides and wave machines it is great fun, be prepared to queue for the most popular slides though.

If a child-free pool is more to your taste then the Aqua Sana Spa is worth a visit. Featuring a wide variety of steam baths and sensory experiences as well as vast treatment rooms, this is the perfect way to end a busy weekend.

Eating out is also high on the agenda and with 15 restaurants and cafes at the Longleat Forest site, there really is something to suit all tastes.

All in all Center Parcs is a great sporty break that allows you to be as active or relaxed as you wish.

Cost: Late availability for September and October from £349.00More information: www.centerparcs.co.uk

The AccomodationSportsister stayed in a New Style Executive Lodge. We loved the modern style with its practical open plan living space. The generous bedrooms and modern bathrooms added a touch of luxury too.

Outside there is a patio area, an area to park up your bikes and lots of space between you and your neighbour - perfect if you like peace and tranquility.

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....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....

half-time

Free race entry plus a sports bra

Courtesy of Shock Absorber you can win one of three pairs of entries for you

and a friend to the Shock Absorber WomenOnly Run in

Richmond Park on October 22, 2011 along with a Shock Absorber sports bra

for every winner.

This is the perfect event for any of you that are looking to move away from

the larger mass-participation events out there and towards something quieter and more intimate, all while retaining

those little creature comforts a well-organised event should always

include.

You can choose from two distances, 5k or 10k, making it the perfect event for

all runners whatever your ability.

More info: www.humanrace.co.uk

Closing date for entries: October 2, 2011

If you would like to win just head to sportsister.com’s competition page to

enter.

win

Enjoy guilt free coffee in these reusable cups that have been designed to fit perfectly with any discerning barista’s machine. Best of all you can customise them to your own colour specifications creating a unique KeepCup just for you. Price: £6.20 (espresso size) - £10 (large)Stockists: www.keepcup.com

Keep hold of your cup...

Go with the flowOur favourite women’s water sports website, Flow, has teamed up with the charity Windsurfing 4 Cancer Research to design a fun, action packed day on the water, just for girls. Expect windsurfing, stand up paddle boarding and wakeboarding plus yoga and scrummy cakes once you are back on dry land. Takes place at Hove Lagoon on September 24.Tickets: £10 + £10 minimum donationMore info: www.flowatersports.com

Count on usYou may have used a training watch for running before but now Speedo has designed Aquacoach for use in the pool. No more losing count of your lengths, as this will keep track of them for you. Plus it records time, speed and calories burned too.

Price: £99.99Stockists: www.speedo.com

Thanks to a new collaboration between fashion designer Henry Holland and Sky Ride you now can stay dry whatever the weather whilst on your bike. This limited edition cycling jacket incorporates a fun polka dot motif using reflective inks which make the jacket highly visible. No excuses now, you can ride your bike come rain or shine!

Price: £35.00Stockists: www.goskyride.com

Stay dry in the saddle...

Trend alert....

Sportsister loves...

We’ve talked about the trend for sports skirts on these pages before, but usually they are short skirts with a fitted pair of shorts underneath. This trouser skirt style from Swedish brand Casall takes it one step further with a wide legged, knee length design. Perfect for when you are looking for a bit more coverage.Price: £49.95Stockists: www.casall.com

*

Orla Kiely has designed a limited edition yoga mat to raise funds for Action on Addiction. Featuring Orla’s iconic stem print, this full length sticky yoga mat is the first yoga mat she has ever designed. With half the price tag going straight to charity this is one purchase you can definitely justify. It’s only on sale for two months so don’t hang around!

Price: £35 with £17.50 donated to Action on AddictionStockists: www.yogamatters.com

Back to school...We’ve lived in their trainers for years so we were pretty excited to get a sneak peak at Converse’s first ever bag collection. Our favourite – the Back To It backpacks.Price: £22.95Stockists: www.blackleaf.com

Count on us Y-FumbleSometimes the simplest ideas are the best. The Y-Fumble arm pocket allows you to carry your phone, iPod, keys or some money with you when you run without the need for pockets or bags. Price: £5.99 Stockists: www.y-fumble.com

Photo: Bersa (LundLund)

Stay dry in the saddle...

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Asics AyamiJacket (£65.00), Knit Split Short (£28.00), Printed Tank Top (£30.00) and ¾ Tight (£35.00)Stockists: www.asics.co.uk

Thoni MaraLong Sleeve Top (£35.99) and 3/4 Running Tights (£37.99)Stockists: www.thonimara.co.uk

IcebreakerSwift Jacket (£119.95) and Swift Capri (£69.95)Stockists: www.natureshop.co.uk and www.snowandrock.com

Run Run RunStand out from the crowd by choosing bright and bold shades. An injection of colour will take you from tarmac to trail, brightening your run, be it on race day or just for training time.

Zoca2030 Running Tight, (£40.00), 3043 Essential Longsleeve Top (£29.00) and 3046 Loose Fit Vest (£38.00)Stockists: www.zocaactive.com

Gore Running WearMythos So Lady Jacket (£149.99), Mythos So Lady Tights (£89.99), Mythos So Gloves (£39.99) and Pulse Beany (£19.99)Stockists: www.gorerunningwear.co.uk

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Hot Chip Rio Bikini (£55.00) Stockists: www.roxy.com

Sugoi Piston 140 Tee (£45.00) and Piston

200 Knicker (£52.00)Stockists: www.sugoi.com

Roxy Protest

Craft

BrooksInfiniti Track Jacket (£70.00), Infiniti Capri (£32.00) and Glycerin 9 Shoe (£100.00)Stockists: www.brooksrunning.co.uk

Arc’teryxCeleris Jacket (£75.00) and Stride Tight (£70.00)Stockists: www.arcteryx.com

NikeGraphic Women’s T-shirt (£18.00),

Tempo Track Women’s Running Shorts (£15.00), Free Run+

2 Women’s Running Shoe (£70.00) and Nike+ SportWatch GPS

powered by TomTom (£179.00)Stockists: www.nikestore.com

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The Knowledge

Trail runningLeave behind the traffic and take a deep breath of fresh air as you discover the joys of trail running. Here are our top ten tips to help you get the most out of your time on the trail.

1. For runners that struggle with overuse injuries like shin splints or knee pain trail running is ideal. Unlike on the road where every foot strike is identical on a trail each is different because of the unstable ground and this is more forgiving on your joints than constant repetition.

2. This same instability forces you to engage muscles in your hips, lower back and core for balance. You’ll

soon notice both balance and coordination improve.

3. It keeps you mentally alert too as you need to concentrate on where you are stepping and what obstacles may be in your path.

4. Just being in the open countryside, away from traffic and pollution, is enough to put a smile on your face.

5. Don’t expect to break a PB. Trail running is slower than on tarmac, usually at least 45 seconds slower per mile, more if it’s hilly too. So base your runs on time not distance.

6. When going up hill keep your weight on the balls of your feet and use your arms for extra power. Make sure you run tall. The steeper the hill the shorter your steps should be.

7. When going down hill try to keep your feet under your centre of gravity, taking short, quick steps. Don’t put the breaks on; allow yourself to be loose but in control.

8. You don’t need to give up the concrete completely, but having the variety helps keep things interesting as well as lessen the chance of injuries. Maybe save the trail for weekends when you have more time.

9. It’s safest to trail run with somebody else so try and find a friend who also wants to head off road.

10. It’s worth investing in a pair of trail specific running shoes. See our top buys just to the right.

Events to tryQueen Elizabeth Trail 11A new event for 2011 set in the heart of the South Downs National Park, the 11 mile circuit is run through stunning scenery and invites runners of all abilities. The trail aims to become a regular fixture in the running calendar and a favourite for those who enjoy a challenging course.Date: October 2 More info: www.enduratrail.co.uk

Robin Hood 10km Trail RunThe course will follow the private roads and trails within this beautiful park, providing a safe enjoyable event for all, whether you are chasing down a fast time or simply enjoying the breathtaking forest scenery.Date: November 6 More info: www.onestepbeyond.org.uk

Dirty Double: Helvellyn & Ullswater TrailsThe weekend includes entry to the both the Helevllyn Trail (15km or 10km) along with entry to the Ullswater Trail the following day (13km). The second day trail includes a spectacular half hour cruise to the start in Howtown, whilst being serenaded by singer/songwriter Pete Lashley.Date: November 5-6 More info: www.lakelandtrails.org

Tri-Adventure TrailThe trail combines off road running and navigation over one hour in the Surrey Hills. The event is perfect for runners who are new to adventure racing or trail runners who want a challenge by incorporating basic navigation.Date: November 20 More info: www.triadventure.co.uk/trail

Trail running shoes top picks

Sportsister readers can get 20% off their entry. Just register at

www.triadventure.co.uk and enter

SportSisterNov as your team name

to qualify.

Brooks TraibladePrice: £72.00Stockists: www.brooksrunning.co.uk

The North Face Women’s Single-TrackPrice: £95.00Stockists: www.thenorthface.com/eu

adidas Ambush Price: £50.00 Stockists: www.adidas.com/running

VIVOBAREFOOT Neo TrailPrice: £89.00Stockists: www.vivobarefoot.com

Salomon Speedcross 3 Price: £100.00Stockists: www.salomon.com/uk

Shoes that offer good grip and cushioning, are lightweight and have a low sole top our list for running on trails.

Pho

to: F

inis

terr

e

Top Beauty

Tip

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Trail running shoes top picks

First Aid Beauty Essentials KitFirst Aid Beauty (FAB) arrived on UK shores earlier this year from the USA where the range is already a huge hit. These travel sized bottles are perfect for weekends away or a trip to the gym. The set includes a facial cleanser and cream plus body wash and moisturiser to provide irritant-free cleansing and hydration on the go.

Price: £10.00Stockists: www.boots.com

Magnesium Oil Original SprayA lot of supplements land on the desk at Sportsister but this one caught our eye thanks to its spray application. Unlike tablets, this is absorbed directly into the skin tissue so it can get to work immediately. It can be used as part of your daily routine to restore the body’s natural magnesium levels, which can be depleted thanks to a hectic lifestyle.

Price: £12.20Stockists: www.betteryou.uk.com

Natural Hero Recovery RangeThese high performance, botanically based sports recovery products balance ethical production with effective results. The Hot Ginger Muscle Rub has a powerful warming action whilst the Cool Peppermint Muscle Spritz helps fight fatigue whilst cooling and reviving your tired limbs.

Price: £7.95 - £10.95Stockists: www.naturalhero.co.uk

Wellbeing

Soft, smooth skin can be achieved all year round with regular body scrubs. Use once or twice a week in the shower or bath and you’ll soon see and feel the difference.

1. ARK Invigorating Body Scrub£24.00 (200ml)This body scrub contains loofah, multifruit acids and mint to cleanse and exfoliate the skin. Our tester really liked the smell of it but found it quite oily on the skin, however once it was washed off her skin was left really soft and energised.www.arkskincare.com

2. Essential Care Organic Coconut Candy Scrub£28.00 (200g)If you have easily irritable skin then this is the scrub for you. Our tester usually finds body scrubs too rough which leaves her skin itchy and irritated. But this is a much richer, oilier product with particles so fine they only rub gently on your skin. It smells delicious thanks to the coconut oil and is deeply moisturising. The price tag makes it a luxury, but you certainly feel pampered after using it.www.essential-care.co.uk

3. Mandara Island Paradise Smoothing Shower Scrub£5.00 (200ml)This wins our vote for the best budget buy. Mandara is the sister brand to Elemis and for a fraction of the price you still get a quality spa product. Peach stone granules gently buff the skin whilst kukui nut oil leaves it soft and moisturised. The fresh, citrus smell is lovely.www.mandaraspa.com available at Sainsbury’s www.sainsburys.co.uk

4 A’kin Sandalwood & Sweet Orange Invigorating Body Scrub£15.00 (200ml)The first thing you notice about this natural, gel based body scrub is the unusual, but pleasant scent thanks to the combination of sandalwood and sweet orange oils. Skin was left looking rejuvenated and super smooth as dead skin cells were polished away.www.purist.com 5. Ooh La Spa Smooth It Up Body Scrub£4.99 (200ml)This is an excellent value option, with our tester surprised to discover its low price tag. It lathers up well when used in the shower, and wasn’t too rough on the skin, instead leaving it smooth and soft to touch. Fragrance and active ingredients are a key component of the Ooh La Spa experience and this includes ginger to detoxify and make the skin glow, almond milk for nourishment whilst a blend of patchouli, vanilla and bergamot relaxes all the senses.oohlaspa.co.uk available exclusively at Superdrug www.superdrug.co.uk

Scrub up!

1. 3. 4. 5.

2.

Best Beauty Buys

Top Beauty

Tip

*Sportsister loves *

What about making your own totally natural body scrub? Just mix together 250g of brown sugar, 100ml of oil (try grape seed or sesame), add a fruit of your choice (we love strawberry, mango or pineapple) and some honey to make it extra moisturising. If you prefer a rough scrub then switch the sugar for sea salt. You can also add in some essential oils of your choice too. Try chamomile for relaxing, eucalyptus for stimulating or sandalwood for its warming properties. Don’t be afraid to experiment to find the combination of ingredients you, and your skin, like best.

1. Tell us about the moment in your sporting career that has made you most proud. It was winning the gold at the Youth World Championships in Italy and standing on the podium. Because in heptathlon the moment when you cross the line, you don’t necessarily know if you’ve won or not. But on the podium it really hit me that I was a World Champion.

2. If you weren’t a heptathlete what other sport would you chose?I’m very clumsy but I always look at snowboarding and think I’d really love to do that. I used to really love football too. I used to play for a team but they always put me in goal because I’m good at jumping but I hated that so I stopped.

3. If you won the lottery what is the first thing you would buy?A holiday to either the Bahamas or Hawaii. Then I would go internet shopping to provide a nice wardrobe to wear during the holiday!

4. Which event would you most like row front seats for at the London 2012 Olympics? I think everyone would love to be in the stadium, never mind in front row seats, for the men’s 100m final, hopefully to witness a world record being broken.

5. How do you prepare before a big race? Do you have any superstitions or rituals? In the high jump I always count to 12 before I jump. I don’t know why and I don’t know where the number came from, it’s not a number that’s important to me. I just know that when I get to that number I’m going.

Katarina is an ambassador for the adidas women’s 5k Challenge. To purchase the Pink ribbon kit see www.womenschallenge.co.uk for more information.

4 stars5 questions

Leah Crane Bouldering

1. Tell us about the moment in your sporting career that has made you most proud. Last year I played at the Nottingham Indoor Wheelchair Tennis Tour and went in unseeded and won it. I took out two of the top seeds, Marjolein Buis and Aniek Van Koot.

2. If you weren’t a tennis player what other sport would you choose? Probably basketball, I have played a little before and really enjoyed it although it is probably a bit rough for me. It is fun and very different to other sports, it is very intense. It can get rough, but that’s part of the fun of it.

1. Tell us about the moment in your sporting career that has made you most proud. Becoming British Bouldering Champion in 2009 for the first time and again the year after. I had always wanted it so much and I finally got it.

2. If you weren’t a climber what other sport would you choose? Too hard to choose! I’d like to become a stunt women and have to do a lot of different disciplines. I love most sports.

3. If you won the lottery what is the first thing you would buy? A motorbike!

1. Tell us about the moment in your sporting career that has made you most proud. It’s got to be my contribution in the 4x100m relay at the Commonwealth Games, where we won a gold medal, my first international one. 11 months post surgery and I helped secured a gold medal in India.

2. If you weren’t a runner what other sport would you choose?Does ‘dance’ count? I’d probably have taken up dancing more seriously. If it not then something like tennis even though I never did it growing up. All that grunting sounds like my cup of tea!

3. If you won the lottery what is the first thing you would buy?Houses and cars take a while to organise… so I’d probably hit up Nike and get seven fresh pairs of Air Forces, (one for each day of course) those babies crease quickly!

4. Which event would you most like front row seats for at the London 2012 Olympics? It’s a bit boring but, like everyone else probably, the men’s 100m final. Hopefully there would be some Brits in there representing. Also the heptathlon. I’ve always been keen on it and I’d want to see up close and personal what these girls go through over those two gruelling days.

Montell Douglas Sprinting

Katarina JohnsonHeptathlon

5. How do you prepare before a big race? Do you have any superstitions or rituals? Well, I’m a little OCD, so although in my daily life I’m probably not the most organised person, when it comes to racing I’m extremely meticulous. Everything’s written down and I always pray before my races. Plus my hair bands have to match my kit!

Sportsister spoke to Montell Douglas at Nike’s ‘Make Yourself’ event on the women’s 3rd floor of Niketown London, inspiriting females to get involved in sport. To find out more visit: www.nikewomen.com

3. If you won the lottery what is the first thing you would buy? A big, beautiful house for my parents. We live in a small bungalow at the moment so that would be the first thing on the list.

4. Which event would you most like row front seats for at the London 2012 Olympics? Definitely the basketball. I went to Beijing and saw England win the bronze medal at the Paralympics. It was such a great atmosphere, it was really amazing.

5. How do you prepare before a big race? Do you have any superstitions or rituals? Not really but some players do. For me it doesn’t work. I listen to music and like to be around my friends relaxing and not thinking about the match. If I go on relaxed and happy and that is when I play my best tennis.

Jordanne is the latest Athlete Ambassador supporting the Cadbury Spots v Stripes campaign in the run up to London 2012. To find out how you can get involved please visit spotsvstripes.com.

4. Which event would you most like row front seats for at the London 2012 Olympics? Gymnastics. They’re incredible. I used to do gymnastics a lot and really appreciate what they can do.

5. How do you prepare before a big race? Do you have any superstitions or rituals? No, unfortunately not. But I will always see my chiropractor before any competition though!

For further information about Leah Crane and the team of Berghaus sponsored athletes visit: www.berghaus.com.

Jordanne WhileyWheelchair tennis

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next issue

Find out who the winners are in Sportsister’s annual awards

Christmas gift guide: Our favourite gifts for all Sportsisters this festive season

Slope style: What you need to be wearing this winter

The Knowledge: Everything you need to know about marathon running

Kit Bag: Stay safe when training in the dark with hi-vis kit

Getting started: The best new exercise classes put to the test

Training: Get fit for your winter sports holiday

Wellbeing: Our best buy intensive hand creams

Don’t miss the next issue out October 31

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FREE Triumph sports bra only when you subscribe to Sportsister

The Triumph Tri-Action Soft Power sports bra has been designed to offer you the perfect fitting bra whilst being very supportive and comfortable too. It’s made from extra soft fabric and features adjustable straps too.

Sizes available: 32 A - 40 D

More info: www.triumph.com/uk

Subscribe now for just £10 to get:• Triumph Sports Bra, worth £20

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How to subscribePost (use the form opposite)

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26 sportsister.com

Nutrition

Fast foodAll these recipes are quick and easy to prepare making them perfect for mid-week dinners when you don’t want to spend all evening in the kitchen. They are packed with flavour and healthy too, and are sure to be a hit with the whole house.

Baked Macadamia Crusted Fish

Ingredients - Serves 44 x 250g firm white fish fillets, de-boned1 tbsp extra virgin olive oil 150g macadamia nuts, chopped4 tbsp chopped fresh parsley leaves1 tbsp chopped fresh oregano leaves1 tbsp chopped marjoram leaves1 small clove garlic, crushed1 tbsp fresh lemon juice1 tbsp grated lemon zest1-3 tbsp macadamia oilCracked black pepper to seasonRoasted vegetables or salad to serve

MethodPreheat oven to 180ºC. Lightly oil a baking dish. Place fillets into a dish, brush lightly with remaining oil.

In a small bowl, combine remainder of ingredients to form a thick paste. Spread macadamia crust over top of the fish fillets, pressing coat evenly.

Bake fillets for 8-10 minutes or until flesh flakes when tested with a fork. Cooking time will depend on thickness of fillets.

Serve with roasted vegetables or salad.

For more recipes like this head to www.macadamias.org.uk

Chicken Baked with Shallots, Olives and Thyme

Ingredients - Serves 44 skinless chicken breast fillets12 shallots, peeled 4 garlic cloves16 good quality pitted green olives2 sprigs fresh thyme2 tbsp extra virgin olive oil2 tbsp sherry vinegarSalt and freshly ground black pepperGreen salad to serve

MethodPreheat the oven to 190C/Gas 5.

Arrange the chicken breasts in a shallow roasting tin or baking dish. Tuck the shallots, garlic and olives in around the chicken and place the thyme sprigs on top.

Drizzle over the oil and season with salt and pepper.

Bake for 20 minutes, then remove from the oven and drizzle over the sherry vinegar.

Cook for a further 10 minutes, until the chicken is cooked through. Serve with a green salad.

For more recipes like this head to www.ukshallot.com

On the goenergyThese tabs provide measured dosages of fast acting carbohydrate, to increase blood sugar levels prior to and during exercise. Packaged in a handy tube which is small enough to fit in your pocket take two tabs 10 minutes before you begin working out and another every 30 minutes afterwards.

GlucoTabsPrice: £0.79 x 10 tabletsStockists: Boots, Asda, Sainsbury’s and Morrison’s

Pea, Pear and Watercress Soup

Ingredients - Serves 4-630g butter1 large onion, peeled and finely diced1 clove garlic, peeled and finely chopped (optional)3 ripe pears, peeled, core removed and chopped1 litre vegetable stock500g frozen peas80g watercressSea salt and black pepperCrème fraiche, to serve

MethodMelt the butter in a large heavy based saucepan, add the onion, garlic and pears and cook gently until the onion is soft for about 2 minutes, taking care not to brown.

Add the vegetable stock and peas and simmer for 5 minutes, stir in the watercress, reserving a few sprigs to garnish then adjust the seasoning with sea salt and black pepper. Blend until smooth.

This soup can be served hot or chilled. Serve with crème fraiche and a sprig of watercress on top.

TipsIf you are using stock cubes, you could use the low sodium stock cubes and olive oil instead of butter for a healthier option and reduced-fat crème fraiche.

For more recipe ideas like this head to www.peas.org

Nuts about butterPeanut butter has long been a staple for many athletes. But as a great alternative we love this organic cashew nut butter which, like peanut better, is a natural energy booster and packed with fibre and protein. Not only can you use it as a spread, but it’s great for cooking with too.

Meridian Organic Cashew Nut Butter Price: £2.99 (170g) Stockists: Sainsbury, Tesco, Holland & Barrett and Ocado

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Meet our bloggers

Mountain Girl - Sophie Nicolson

Gail Emms - Sports SpyGail Emms, Olympic silver medalist (badminton) is a passionate campaigner for school sports and

young athletes, she blogs about her experiences both past and current.

Sisters In The Saddle - Katie GormleyCycling, riding, peddling, fixed or free. What’s new, what’s old, what works, what doesn’t, what we’re loving, events,

competitions, adventures. In a nutshell this space is about two wheels and what you can do with them.

Danielle’s Barefoot Running BlogThis blog is all about my experiences as I test out barefoot running – I will investigate the market, sort facts from fiction (maybe) and test the footwear. Expect news on barefoot running, minimal shoes and a bit of chat about my experiences.

The story of a girl who swapped the office for adventure and has decided that she really wants to gosomewhere in the vertical world. Follow how she gets on in the quest to become a real climber.

“Oh and hopefully you’ll be able to do all this with a degree of style and flow! Basically you have to be as hard as Vinnie Jones, have the hip flexibility of Shakira, the mental strength of Lance Armstrong and the speed of Usain Bolt. Ok perhaps not but that’s how it feels to me a bit at the moment…I’ll keep you posted with how I’m getting on!”

“Some girls are girly girls, some are not. I fall heavily into the latter category. How then does someone like me end up in possession of a very pink bicycle?

Full City on Leather Lane is my favourite bike shop and my first port of call for replacing the Gitane’s lost wheels. The shop sources second hand parts from all around and a lot of

frames from France. These guys have become firm friends of mine and I knew when I called in there I’d get coffee, commiseration and wheels in one delightful package. What I wasn’t

expecting was this...”.

“Oh how work can get in the way of life and running. I have been so busy of late I have only managed about one run a week, which is a tragedy given the lovely weather. However this Sunday I made up for it with fantastic run out and up the hills to the countryside beyond. Not only did I manage a run, but I also managed to look Über cool as they say. Ages ago in the depths of winter I was sent a pair of adidas running glasses to test. But in the snow and winter nights they seemed a bit out of place and became buried in the drawer and forgotten about”.

My Year Of Ultimate Challenges - Clarissa GoodwinFollow me as I attempt to take on a different challenge every month for the next year from cycling, running,

swimming to dancing, abseiling challenges….with as much variety as possible!

“The route was signposted with special ‘Nightrider signs’ the whole way. These were a bit tricky at night, especially through central London areas which I hit around 2-3am and was when ‘normal’

people were coming to the end of their nights out on the town. Initially I thought this would be a detracting factor with the challenge taking place on a Saturday night, however drunken socialites

provided unique and extremely enthusiastic support”.

Head online to sportsister.com to read our regular bloggers posts.

“I always think back to when I was just starting out in my career as a badminton player, I remember meeting someone in a cafe and he asked me what I did. I answered that I was a professional badminton player. The man instantly smirked and said “Yeah, but I reckon I could beat you!”

30 sportsister.com

All the gear...from New BalanceThanks to New Balance we are giving away the ultimate runner’s prize – a brand new collection of running kit, perfect for your autumn training.

Worth over £250 you could soon be running in a pair of New Balance 1080 shoes, their premier neutral running shoe. You’ll also be kitted out head to toe in their NBx Welded Half-Zip top, Windblocker tight plus a shirt sleeve technical tee and a vest too.

The range is all made from premium fabrics that ensure you are protected from the elements whilst still looking great on your run.

More info on New Balance: www.shopnewbalance.com

Prize may differ to items shown. An alternative prizemay be offered.


*

How to enter: Go online to www.sportsister.com, click on the Competitions button in the top-right hand corner of the homepage and follow the instructions. There are new competitions each month - good luck!

*

Kick start your running with our prize worth £250We’ve put together a bundle of prizes, worth over £250, to help you kick start your running. With trainers, socks and a training session with a professional coach for you and a friend, this might be just the boost your running needs.

If you want to beat your PB, then On Cloudsurfer’s are the running shoes for you. Equipped with On’s patented CloudTec™ 3D cushioning system, the Cloudsurfer is light and agile. It provides cushioning on landing and a firm push-off, allowing you to run fast and run light.

Wear with the Balega socks, for a winning combination. Balega is a Zulu word meaning ‘to move with speed. Their handlinked seamless toe eliminates abrasion across the top of the foot and the extra deep heel pocket ensures the socks fit the foot perfectly and don’t slide during activity.

Plus you’ll get to put your new shoes and socks through their paces – along with a friend - during a training session with professional Ironman, Toby Radcliffe.

More info:www.on-running.com, www.tobyradcliffe.com


Competitions

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Farah Board Gloves

Icecold Zip-Up

Monterosa Beanie

Kicker Board Jacket

Hopkins Board Pant

See the how to enter information at the bottom of the page (please see Sportsister.com for full terms and conditions).


Get set for the slopes – with a brand now Protest outfitWe’ve teamed up with top board sports brand Protest to bring you a great competition prize. One lucky Sportsister reader can win an outfit from Protest worth £300, ensuring that you will be all set for the slopes this winter.

The prize includes:

• Kicker Board Jacket• Hopkins Board Pant• Icecold Zip-Up Top• Monterosa Beanie• Farah Board Gloves

All of Protest’s gear is super stylish as well as being really functional too, keeping you warm and dry whatever the weather.

More info on Protest: www.protest.eu

Prize may differ to items shown. An alternative prize may be offered.

To enter:

sportsister.com 31

PUT TO THE TEST: Castle Series Castle Howard Triathlon

Taking place on a sunny Sunday morning at the stately home of Castle Howard in North Yorkshire, this event attracted a wide range of competitors from elite level though to first timers.

Having only ever taken part in triathlons as part of a relay team before, I was delighted on arrival to see that the transition area was not too large or crowded. After registering and racking my bike, there was just time for the obligatory portaloo trip before heading down to the boat house on the lake’s edge for the swim.

Following a thorough swim briefing we all got in for the start. My wave had about 35 competitors in it. I started at the back of the pack as didn’t want to get elbowed/swum over/dunked but after I wished I had been brave enough to start further forward. Despite the weeds and rather muddy water I enjoyed this leg.

After exiting the water the transition to the bike leg began with a 300 metre uphill run. It was a tough end to the swim, but just a taste of what was to come.

As I arrived at transition my husband who had started in the same wave was just leaving (not great for morale!). Good job I had friends and family there to shout their support. My transition went smoothly and while it wasn’t the quickest I was just glad nothing went wrong as it was my first time doing one.

The roads around Castle Howard are winding and hilly and of all the events in the Castle Series I knew this was considered the toughest. But I was determined not be fazed by this and just hoped that my lack of actual hill training wouldn’t come back to haunt me.

And I’m pleased to say it didn’t. I may not have broken any records but I made it up and down all the hills at a reasonable pace. I surprised myself by actually really enjoying the climbs. The roads were not closed to traffic so you had to be aware of this but the route was heavily marshalled.

Arriving back at the entrance to Castle Howard I whizzed down to the transition area, feeling slightly nervous about how my legs would cope when I stepped off the bike.

Foolishly I hadn’t done any brick sessions in my training (where you practise running straight after cycling) and I won’t make that mistake again. I set off on the run feeling really wobbly and heavy legged.

Luckily after about 750 metres my legs seemed to find themselves again. Unluckily though the hills that set the tone for the bike leg continued for the run. Up and down, up and down… they just kept coming!

But hills aside it was a truly special off-road run route that wound through the grounds, along trails, beside rivers and lakes, so there was plenty to distract you from your tired legs. As the end approached and you had the house in your sights, knowing the finish line can’t be far away, the event organisers played one last trick on you. Whilst you are just metres away from the finish, they divert the route up and down another hill just to give you one final test.

My distance: 450m swim, 23km bike, 4km run

Good points:• Stunning scenery – the backdrop of Castle Howard itself and the Howardian hills on the bike route are simply stunning.• A challenging course (could also go in the list below!) – both the bike and run legs were very hilly.• A very well marshalled route and efficiently organised event.

Bad points:• Not enough toilets. There were only four portaloos by the main area for all competitors and spectators.• Not enough drinks handed out to competitors at the end. I’ve come to expect more than a small cup of water at the end of a race. And the drink station on the run was empty when I passed by.• I found the choice of distances out of proportion - a too short swim on the sprint distance (450m) but too long on the bike if you move up to the mid length one (46km).

Would I do it again? Yes I would. In fact almost immediately afterwards I signed up for the next event in the Castle Series – at Chateaux Chantilly in northern France. The final one is at Hever Castle on September 24-25. More info: www.castletriathlonseries.co.uk

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DayWeeks 1-6

Exercise Duration (approx) + Intensity level

MONDAY 5 mile bike 45 minutesEasy - Medium

TUESDAY 2 mile run and strength/core exercises

20 minutesMedium

WEDNESDAY 1 mile run – 3 mile bike – 1 mile run

40 minutesMedium

THURSDAY Rest – full stretch Rest

FRIDAY Cross training – swimming, cross trainer or rower

45 minutesMedium

SATURDAY 6 mile bike with 4 x hill climbs

50 minutesHard on hills

SUNDAY 2 mile run - fartlek 20 minutes. Easy – Hard: increaseintensity on fartlek

MONDAY Rest – stretch Rest

TUESDAY 2 mile run with 5 mile bike

45 – 50 minutesMedium

WEDNESDAY 7 mile bike with speed intervals 2 minutes fast then 1 minute easy x 5

50-60 minutes with 20 minutes of intervals. Easy Hard on intervals

THURSDAY Cross training: Swimming, cross training or rower, plus strength/core exercises

45 minutesMedium

FRIDAY Rest – sports massage Rest

SATURDAY 4 mile bike incorporating hills, 2.5 mile run after bike

45 minutesMedium

SUNDAY 3 mile run 30 minutes. Easy

MONDAY Cross training: Swim, cross trainer or studio class, plus strength/core exercises

60 minutesMedium

TUESDAY Rest – stretch Rest

WEDNESDAY Run 3-4 miles with 6 hill reps

40 minutesHard

THURSDAY Bike 8 miles with 4 hill reps

60+ minutesHard


SATURDAY Run 1 mile Bike 8 miles Run 1 mile

60-80 minutesFirst run easy – bike medium – run hard

SUNDAY 5 mile bikeMore off road the better

45 minutes. Easy/Medium depending on how you feel

MONDAY Rest - Stretch Rest

TUESDAY Run 4 miles with speed intervals - 2 minutes hard – 1 minute easy x 5-6 reps

40-50 minutes – with 20 minutes of intervals Easy - hard on intervals

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TRAINING PLAN: Duathlon

This training plan is designed for duathlon novices. Even those with only a little base level fitness will be able to complete a 2 mile run/10 mile bike/2 mile run after just six weeks of training says Kim Ingleby of Energised Performance.

Getting startedThis plan is designed for people who can comfortably run 1.5 miles, and bike about 5 miles. It builds progressively over the six weeks to allow you to complete your first duathlon with confidence and whilst having fun. If you are fitter and would like to try longer distances add 1-2 miles on the run sessions, and 2-4 miles on the bike sessions depending on the overall distance. There are many races throughout the UK taking place all year round – women only duathlons, large events, small events, off road muddy ones, hilly and flat ones of all distances. Find one that appeals to you and get training, the increase in your fitness, and fun you will have is well worth it – and anyone can do it!

Record your training sessions so you know how you are progressing and feeling – a good site to do this is www.triblogs.com. Training plan keyRun: Choose the surface the majority of your event will take place on. If it’s off road find some mud if possible!Hill reps: Short and reasonably steep hillInterval session: Flat surfaceFartlek: Go as fast as you can for as long as you can, then recover as long as you need, and repeat – using trees or fence line is a good motivatorRest: Day off training – have a sports massage as it’s great for your recoveryBike: Cycle on roads or ride off road depending on your race

Intensity keyEasy = 60 percent - 6/10 effortMedium = 70 percent breathing hard but feeling comfortable - 7/10 effortHard = 80 percent race pace, no conversation at this pace - 8-9/10Max = 100 percent maximum effort, racing pace – 9.5-10/10

Always warm up and cool down. Allow 5-10 minutes for a gradual warm up. Finish by lowering heart rate plus full stretch after each session.Duration is approximate and dependant on your fitness levels – make a note of your times so you can see you improvements.

Top tips• Rest days are as important as training days – this is where you get the benefits in your training.

• Listen to your body, and only train when you feel good – sessions can be adapted according to your lifestyle, and always make sure you have two rest days per week

• To make your cycling more efficient you can buy cycling shoes, peddles and then clip into the peddles – this takes time to learn but will make you faster – worth considering once you have done a couple of races if you enjoy it.

• If you are cycling in bike shoes, buy a pair of speed laces to put in your trainers to make it easier and quicker to get your trainers on.

• Make sure you find kit that is comfortable to run and cycle in – triathlon suits have padding but are still suitable for running.

• You don’t need a really expensive bike but it does need to fit you well – if you are unsure take it to your local bike shop to check your set up.

• Get confident changing a tyre just in case it happens on a longer training ride or in the race, it is your responsibility toknow what to do.

• Get there early on race day to set up your bike in transition and walk the routes in and out of transition so you remember where everything is. And remember you need to do up your helmet before you take your bike off the racking.

• If you are unsure about what you are doing, feel unwell or something hurts contact a medical professional before continuing with training.

• Relax, enjoy it and believe in yourself!

Day Exercise Duration (approx) + Intensity level

WEDNESDAY Bike 8 miles with fartlekefforts during the middle section

60 minutes – middle 20 minutes fartlekEasy – hard on fartlek

THURSDAY Cross training: swimming, boxing, studio class plus strength/core exercises

60 minutesMedium


SATURDAY Run 2 miles – Bike 9 miles – Run 1 mile

90+ minutesEasy – Medium

SUNDAY Bike 10-12 miles incorporating hills

70+ minutesEasy – Medium


TUESDAY Cross training: swimming, rower plus strength/core exercises

60 minutesMedium

WEDNESDAY Run – 4 – 5 miles incorporating hills

45-55 minutesMedium – hard

THURSDAY Bike 8 miles incorporating hills

50 minutesMedium - hard


SATURDAY Run 2.5 miles, Bike 6 miles

60+ minutesMedium

SUNDAY Bike 6 miles, Run 2.5 miles

60+ minutesHard


TUESDAY Cross training: Swim, row, cross train, and strength/core exercises

45 minutesEasy

WEDNESDAY Run 1 mile – Bike 4 miles – Run 1 mile

1 hourMedium

THURSDAY Bike 6 miles incorporate some gentle hills

45 minutesEasy – Medium Pace

FRIDAY Rest / Sports massage / stretch

Rest

SATURDAY Brick session: 10 minutes cycle off road with 5 minutes run off bike.

Test bike is in working order!

15 minutesEasy/Moderate

SUNDAY Race Day 90+ minutesHard

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September 10-11 2011 The Dextro Energy Triathlon ITU World Championship Series. The grand final takes place in Beijing and British athletes top therankings for both the men’s and women’s events going into this final race. Helen Jenkins will be hoping claim her second world title after winning in Vancouver in 2008.More info: wcs.triathlon.org

September 19-25 2011UCI Road World Championships. Held in Copenhagen, you can expect to see all the top road cyclists battling it out for the world title. Although the GB team has yet to be announced, look out for British riders including Olympic champion Nicole Cooke and Lizzie Armitstead.More info: www.copenhagen2011.dk

September 24 2011 The British Snow Tour Indoor Championships. Back for its tenth year, the Snow Tour has a new three event format, kicking off with the British Indoor Championships. The Tour continues to represent the highest level of snowboarding and freeskiing in the country. The series culminates in Laax, Switzerland at The BRITS in March.More info: www.britishsnowtour.com

September 28 - October 2 2011British National Track Championships. A whole host of Britain’s top riders will line up at the National Track Championships when it returns to Manchester in front of an expected sell out crowd at the National Cycling Centre. Look out for Victoria Pendleton, Jo Rowsell and Sarah Storey.More info: www.nationaltrackchamps.co.uk

October 1-2 2011British International Taekwondo Championships. One of the leading tournaments on the Taekwondo calendar, the British International Championships invites elite athletes and national teams from all over the world to compete. GB Taekwondo’s high performance athletes will be in action at this event following great success at the recent World Championships in Korea.More info: www.britishtaekwondo.org.uk

October 15, 16, 23 2011 Rapha Super Cross Series. Bringing a new fiesta of cyclocross racing to the UK in 2011, Rapha Super Cross looks set to be the most entertaining day of racing the UK has ever seen. Inspired by the beer, speed and sound of Belgian and US cross racing, spectators can enjoy pro and amateur racing plus a host of other entertainment at three events in Windermere, Huddersfield with the grand finale at Alexandra Palace, London.More info: www.rapha.cc/super-cross November 17-20 2011 Trampolining and Tumbling World Championships 2011. This prestigious event will feature around 650 competitors and officials from 40 countries and will also be the qualification competition for the trampoline discipline for the 2012 London Olympic Games.More info: www.birminghamtt2011.com

what’s on? Events to watch and do

events to watch: events to do:

For lots more ideas of events to enter and all the events to watch all year round log on to www.sportsister.com

September 17 2011Groundswell Festival Surf and Music Weekend. Held on the Hossegor shore of South West France there is no better place to experience surfing than this sun soaked coastline. Make your last festival of the season one to remember and embrace the surfing lifestyle in France’s surf capital with the newest surf and music festival on the block.More info: www.groundswell-festival.com

September 18 2011 Kamikaze Adventure Run. Approximately eight miles of crosscountry running fun in Dorset promises mud, hills and challenging obstacles as well as spectacular scenery as you battle your way around the course. Why not get your friends and family involved, with several categories to choose from, there’s something for everyone. More info: www.votwo.co.uk

September 24 2011XTT Triathlon. The much anticipated Scott X-Tri Series has finally arrived in the UK and now is the time to get involved in some seriously challenging outdoors fun! The Scott Championship Triathlon consists of a 1500m open water swim, a 25-40km mountain bike and a 10km trail run. There is also an off-road sprint triathlon if you are looking for shorter distances.More info: www.xtriseries.co.uk

September 25 2011RNLI Long Swim Series. This successful swim series, now in its sixth year, was originally a 3.8 km swim event at South Cerney and was devised to help Ironman athletes prepare for their big swim goal. Proving highly popular, it has now developed into a mass participant event across five locations in the south of England and is definitely an event not to miss. This event is held at Dorney Lake, Berkshire.More info: www.rnliswim.co.uk

October 6-10 2011Joanna Hall Walkactive Camp. Leading diet and movement specialist Joanna Hall is expanding her range of popular body improving Walkactive events with the launch of her first overseas retreat at La Manga Club, Spain. More info: www.joannahall.com

October 30 2011Bupa Great South Run. The world’s leading 10 mile race is one of only a few UK-based races to hold the prestigious IAAF Gold Label standard. This year it’s being held in Portsmouth, on a flat, fast course. Pull on your trainers and join the crowds to take part in this atmospheric event.More info: www.greatrun.org

December 3 2011The Angkor Wat Bike Race & Ride. This annual charity fundraising event is entering its sixth year and encourages competitors of all ages and fitness levels to cycle through the beautiful sanctuaries of the UNESCO World Heritage Angkor Wat temple complex. If you can handle the heat it’s sure to be an unforgettable experience. More info: www.villagefocus.org/bike

*win* A pair of tickets to the

British International Taekwondo Open. Just

head online to sportsister.com and click

on our competitions button to

enter.

Sportsister September/October

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