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ACKO
Going for Gold
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ISSUE # 15
AUTUMN 2015
10 Small
Changes
for BIG
Gains
OFFICIAL MAGAZINE OF
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4
EDITOR’S LETTER
CONTENTS PAGE
Welcome...
to our Autumn edition of Multisport Mag, I hope
you enjoy the fun between the pages and pick up
the odd tip or two along the ride.
We’ve been busy at Multisport HQ planning our
NSW and Victoria editions but we still had time to
sit down and chat to some local legends.
This issue, you can read inspiring and eye opening
interviews with super swim coach Denis Cotterell,
Olympian and professional triathlete Courtney
Atkinson, our age-grouper of the issue, Emma
Coman-Jeffries and we take a look at the Caloundra
QTS course through the eyes of a Clydesdale man, not horse!
06
19
If you follow us on facebook you may have seen a
huge debate going on between cyclists and road users
about the new Queensland road rules. It is what it is
people, lets just take a deep breath and make sure
everyone gets to enjoy their leisure time and makes it
home to their loved ones, safe and sound.
We welcome Taryn Richardson to our contributing
panel. Taryn is a Sports Dietitian working with
triathletes at the Australian Institute of Sport’s
National Performance Centre.
I urge you to support our advertisers
as without them we wouldn’t
be able to produce such a
quality publication! Until
next issue, cheers...
48
48
19
I began my post with Triathlon Qld in mid-January, and
have been fast on the trail of getting around to many of our
key stakeholders to introduce myself and to gauge the current
climate within the Triathlon community.
It’s been a quick transition up to Brisbane from Sydney for my
two daughters and myself, but we are settling in and enjoying
our new surroundings. I’ve had the chance to meet with the
national leadership group, and I’m very impressed and excited
to work with a high quality group. Interestingly, the collective
group has an excellent cross section of skills which certainly
complement each other.
There is a great deal of opportunity in our sport, and, given
there are always challenges, I’m incredibly excited to work with
our Board to lead the sport through our next phase of growth.
My focus and passion has always been delivering results for
members and growing grassroots sport. Although, I come from
a team oriented bat and ball sport, I have a great desire to
see our sport delivering participant increases across the board,
podium finishes, and continually improved servicing.
09
With some terrific events coming up in the second-half of the
season, I will certainly be out and about so keep an eye out for
the TQ Nissan Pathfinder and come and introduce yourself. As
always, our team is here to serve you and we’d love to hear
from you. Please feel free to give our office a call or come in
for a chat.
47
Cheers, Tim Harradine
Leanne Handreck Photography
Brett Hemmings
Editor:
Natalie Kuhnemann - Reluctant Runner
e. [email protected]
p. 0402 266 196
National Sales Manager:
Jennifer Lunt - Weekend Warrior
e. [email protected]
p. 0400 710 227
a. PO Box 6020, Logan Central Q 4114
www.multisportmag.com.au
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PLUS
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Cover: Courtney Atkinson
Photography by: Brett Hemmings
Going for Gold
FREE TO A GOOD HOME
Executive Director Triathlon Queensland
OFFICIAL MAGAZINE OF
We have assembled a stellar line-up of experts to keep you
informed on all things Triathlon and Multisport.
Trent Grimsey - English Channel World Record
Holder, 2012 FINA Open Water Grand Prix
Champion, 3 time King of the Sea, 3 time
Australian Open Water Champion.
www.grimseysadultswimfit.com
RIDE
Professional cyclist, Sara Carrigan is one of
Australia’s most passionate advocates for
sport. Sara has been a professional cyclist
for over 13 years, greatest sporting success
is winning a gold medal at the 2004 Athens
Olympics. www.saracarrigan.com
RUN
Jackson Elliott, Teacher and Coach - Level 1
ATFCA. Coach at Nudgee College 2000-2005
Assistant Coach X-Country and Athletics,
Marymount Primary 2006-2013 Head Coach
X-Country and Athletics. 2013 QLD X-Country
Champion 8k and 12k.
TRIATHLON
Adam Gordon – ‘Adsy’ Professional Triathlete.
The times when it hurts the most, and when
there is no-one around in training, is the time
when you will learn the most about yourself
and your willingness to succeed.
www.adamgordontriathlete.com
PODIATRIST
Peter Charles has a Bachelor Health Science
(Podiatry), MAPodA, Accredited Podiatrist,
Bachelor Science. Owner of Shoes Feet Gear.
Peter is a passionate runner and triathlete.
www.shoesfeetgear.com.au
INJURY MANAGEMENT
Britt Caling is an APA Physio at Gold Coast
Physio & Sports Health and an adventure
race athlete. Britt has a special interest in
analysing sports biomechanics improving
sports performance and rehabilitation.
ISSUE # 15
AUTUMN 2015
10 Small
Changes
for BIG
Gains
Contributors:
SWIM
Welcome, on behalf of Triathlon
Qld, to the latest edition of
Multisport. It’s a new year
and I’m the new face and
Executive Director for Triathlon
Queensland.
Growth, this will be the key message as we move forward.
We are working through our delivery of the upcoming events,
but our team at TQ are working toward some exciting forward
initiatives, which we know will provide tremendous results for
our clubs and sport as a whole.
47
MultisportMagazine
A message
from Triathlon
Queensland
We had loads of fun shooting our centrefold this
issue with teen triathlete Kye Wylde. I think our
younger female readers will be pinning this one up
on their bedroom walls!
5
www.mygcphysio.com.au
NUTRITION
Multisport Magazine is published by Multisport Magazine Pty Ltd ABN: 41 467 297
282. Multisport Magazine Pty Ltd uses due care and diligence in the preparation
of this magazine, but it is not responsible or liable for any mistake, misprint,
omission or typographical error. Multisport Magazine Pty Ltd prints advertisements
provided to the publisher but gives no warranty and makes no representation as
to the truth, accuracy or sufficiency of any description, photograph or statement.
Multisport Magazine Pty Ltd accepts no liability for any loss which may be suffered
by any person who relies either wholly or in part upon any description, photograph
or statement contained herein. Multisport Magazine Pty Ltd reserves the right
to refuse any advertisement for any reason. © Copyright - no part of Multisport
Magazine may be reproduced in part or in whole without the written permission
of the publisher.
Taryn Richardson is an Accredited Practicing
Dietitian and Sports Dietitian working with
the Australian Institute of Sport’s National
Performance Centre triathletes on the Gold
Coast. Director of Dietitian Approved Taryn’s
favourite quote is: ‘You can’t out-train a bad
diet’. As a triathlete herself, she knows first
hand the demands training has on your lifestyle.
www.dietitianapproved.com.au
MultisportMagazine
6TRIATHLON
TRI-TRAVEL
10 Tips to
Finding
an extra 1%
Join the Challenge Family
at Iconic Forster
Challenge Forster is set to excite and thrill
athletes from across Australia and overseas
with the Challenge Family feel that is
famous around the globe on Saturday 7th
and Sunday 8th of November 2015. Get
set for an experience of a lifetime and race
on the famous course where it all began.
Forster–Tuncurry is located on the
stunning North Coast of NSW and is the
famous birthplace of Australian long-course
triathlon events.
Words by Adam Gordon, Professional Triathlete
Welcome to another chat with Adsy and
another chance to hopefully take something
away from my top 10 tips to enable us to
get the most out of our tri season and more
importantly long term involvement in the
sport we all love and enjoy being part of.
So this issue let’s discuss some great
tools you can add to your list of things to
do in training and recovery. Often putting
in that extra 1% effort can mean the
difference between beating your mates, a
podium finish or just achieving a PB week
after week. Try to incorporate at least 50%
of the ten listed each week.
So here is how we will work, for every tip
you complete in a week you will receive ten
points, by the end of the week if you have
exceeded fifty points you have done well.
If you exceed eighty points you have done
not only yourself proud but your body will
love you for it and your performance will
show that you have been paying attention
to the little things that give us that cutting
edge or that 1%.
So here they are, and remember we
want to aim for eighty points in a week
every week.
TIP 1
Hydrate. Remember to always hydrate
before, during and after training.
TIP 2
Training diary. Keep a diary and track how
you are feeling, note which sessions you
enjoyed and didn’t enjoy. Make sure you
write your achievements or something you
accomplished that you were proud of.
TIP 4
Incorporate strength work. One important
characteristic athletes need to perform well
in their sports is having strong and flexible
muscles. Strengthen muscles by attending
Pilates, yoga classes and a strength based
gym session. It will also help with balance,
flexibility and coordination.
TIP 5
Nutrition. Prepare your nutrition at the
start of the week, this will help you to
make healthy decisions when it comes
to food. Eating well will help your body
recover for the next training session.
TIP 6
Stretching. Become BFF’s with the foam
roller. Add 10-20 minutes of rolling into
your routine each day.
TIP 7
Set goals. Have a look at your goals for the
week, month and long term and remember
what you are training for and re-focus if
you have lost direction. Write them down
and put them on your fridge.
Ask and Win!
Did you reach 80 points or more this week?
If the answer is yes, facebook us the details and
let us know all about it and you will win a much
sort after one hour training session with Adsy.
www.facebook/multisportmag
MultisportMagazine
After two successful years, 2015
Challenge Forster has found its place
on the triathlon calendar as a must do
destination race.
TIP 3
Stretching. After training, take 20-30
minutes somewhere quiet and relaxing to
have a stretch and take your mind away
from your busy thoughts, (the ocean is
good for this).
7
TIP 8
Core work. This goes hand in hand with
our technique. You hear coaches tell you
all the time ‘use your core’ so take time to
do some core work daily. If you don’t know
any exercises get along to a local physio
guided class.
This amazing course is perfect to kick off
your 2015/16 season and also a beautiful
family friendly location so make a weekend
away or family holiday of it!
Whilst in Forster experience the Great
Lakes, home to one of the most dazzling
stretches of Australian coast you will ever
see. With its 145kms of stunning beaches
and glittering mosaic of crystal clear inland
waterways based around the impressive
Wallis, Smiths and Myall lakes networks
the Great Lakes is a water playground.
Triathlon festivities include the kid’s
miniman triathlon, teams relay, Enticer
and Sprint triathlons on Saturday 7th of
November, with the Challenge Half event
on Sunday 8th of November.
The 2014 event saw a vast line up of
pros, and 2015 is set to have an equally
impressive line up.
ride into Forster Town Park (T2). A mostly
flat to undulating course with only a couple
of small hills.
The 2014 Female title winner Liz
Blatchford put on a master class performance
to win on debut at her first Challenge Race.
While part-time Port Macquarie triathlete
Mitch Robbins overhauled a class field to
take the men’s title.
THE RUN: Is a two and a half lap, flat
to undulating and very scenic course. With a
large crowd of supporters along the course,
especially around the Forster Main Beach
area where the traditional finish chute and
arch are located, athletes will be inspired to
perform to the best of their capabilities.
THE SWIM: A two lap 2km clockwise
rectangular shaped swim in the sheltered
waters of Forster Keys with a deep water
start.
THE BIKE: Consists of two laps (1st
lap 50km, 2nd lap 35km) out and back
along The Lakes Way followed by a 5km
The Challenge Family is a worldwide
family community that has maintained the
integrity for athlete’s enjoyment of the sport
creating exceptional races in an inclusive
and unique atmosphere.
www.challengeforster.com.au
TIP 9
Self Love. Be proud of what you have
done and how far you have come and give
yourself a pat on the back. As athletes we
are always seeking more and driving for
success, so just for a moment stop and just
give yourself a bit of self love and be proud
of what you are doing, what drives you to
get out of bed every morning at 5am.
TIP 10
Support the support crew. Always thank
your coach, partner, friend, work colleges
and support crew for their efforts and
remember that not everyone understands
how demanding the training is but know
that we have a great network of support
around us so always say thank you.
As easy as these tips seem we often find
ourselves buried in the swim, bike, run
aspect of triathlon so remember by just
thinking outside the square and doing a
few things no one else is doing, it may just
give you that extra 1% needed on race day.
Have a great training month and I can’t
wait to hear just how many times you
reached eighty points. I look forward to
giving away some free one hour training
sessions to those who deserve it!
Train hard, cheers Adsy
MultisportMagazine
8TRIATHLON
AGE-GROUPER OF THE ISSUE
in reserve but I was hurting that’s for
sure,” admitted the 2014 ITU Junior World
Championship silver medallist.
Triathlon’s generation next steps up to the plate in Devonport
Australian Triathlon’s generation next,
led by Tasmania’s Jacob Birtwhistle and
Western Australian Jaz Hedgeland came of
age in Devonport.
Birtwhistle, 20 and Hedgeland 19,
broke through to win their first major
senior titles when they scored convincing
wins in the Oceania and Australian Elite
Championships in ideal conditions to
celebrate the 30th anniversary of one of
Australia’s oldest triathlons in and around
the picturesque Mersey Bluff.
The pair join an honour role that includes
some of Australia’s biggest triathlon names
with a men’s honour role, that includes
Olympians Courtney Atkinson and Brendan
Sexton (who were both in the race), Brad
Kahlefeldt and Simon Thompson.
And for Hedgeland, a two-time
Australian Junior Champion and like
Birtwhistle an Australian Youth Olympic
Games gold medallist, her name now sits
next to amongst others, Michellie Jones,
Emma Carney, the late Jackie Gallagher,
Loretta Harrop and the three Emmas –
Snowsill, Moffatt and Jackson.
Birtwhistle and Hedgeland, with their
sights set on becoming Olympic and
Commonwealth Games representatives,
showed all their potential to win four titles
in one race.
They were crowned Oceania and
Australian Champions in both Elite and
Under 23s, sending a clear message to
their opponents that Triathlon Australia’s
National Talent Academy squad are ready
to step up to the plate.
Launceston’s Birtwhistle came home
from his Wollongong training base to thrill
the local crowd who came out to cheer
on their local hero. He was at the front of
a group of five who came together for the
final 2.5km of the grueling 10km run.
“It was a tough run home, but it was all
worth it; you always try and keep something
Hedgeland was one of seven girls who
rode away from the field on the bike
but it was Hedgeland who bolted out of
transition in only her second 10km run in
the Standard (Olympic) distance and was
never headed.
She increased her lead on each of the
four 2.5km run legs and in the end it was
well over a minute between her and silver
medallist Ackerman with Corbidge, who
beat Hedgeland in Kinloch two weeks ago,
hanging on for third.
The unlucky Musgrove crashed as the
seven maneuvered around the transition
corner on the bike, but as tough as teak
the Wollongong Wizard picked herself up
and finished fifth overall in the Oceania
championship and the silver medallist in
the Australian Championship which saw
Ellie Salthouse take the bronze.
“Coming out of the swim in the front
pack was a really good feeling and it set
me up for the whole race,” said Hedgeland.
“I know that the work I’m doing with my
coach Dan Atkins is working, I’m just going
to keep trucking along, keep doing what
I’m doing and hopefully keep going strong.”
What have you been doing lately?
Age of
Grouper
the
Issue
EMMA COMANJEFFRIES:
AGE GROUP
TRIATHLETE
Emma races in the 25-29 age group and
has been to five world championships.
Multisport Magazine sat down with Emma
to found out what makes her tick!
What club do you belong to?
Pursue Triathlon Club. This group of
people are honestly one of the nicest
groups of individuals I have ever met.
Who is your coach?
RUN: Sunday 20th September 2015 – 5km or 10km. Kids 1km run also.
AFTER PARTY: Sunday afternoon 20th September 2015
Visit: www.saltmf.com.au
MultisportMagazine
Accommodation
packages available at
Mantra on Salt Beach
and Peppers Salt
Resort & Spa
I am hoping to tackle a few more
half Ironman distances in early to
mid-2015. I am working on becoming
an amazing cheer and support crew
for Nick (Emma’s husband) in his first
Ironman.
What do you do when you aren’t
participating or training for triathlons?
I work full time as a Cardiac
Scientist and have just started
my Graduate Diploma in Cardiac
Ultrasound, so that takes up a fair
amount of time. Other than that
weekends are mostly made up of a
little bit of training, coffee stops, trips
to the markets and spending time with
friends and family whenever possible.
How do you balance work/life/
training?
I recently got married and we have
two puppies who are my babies,
sometimes if I’ve had a long day at
work I am a sucker for skipping a
squad session and running with my cocker
spaniels.
How did you discover triathlon?
I can’t name all the people who I look
up to. Working in hospitals, I often see
and meet people who are really doing it
tough and who are often quite ill. It makes
me realise I have absolutely nothing to
complain about and that you really do need
to make the most of every day as you never
know what will happen tomorrow.
What have you achieved so far?
SWIM: Saturday 19th September 2015 – 750m or 1.5km. Kids 200m swim also.
I have done a few 70.3’s over the off
season. In May I did Busselton which
was an experience as I learnt that unlike
Olympic distance, you cannot get away
with two gels and a bottle of Powerade in a
half Ironman. I have also been competing
in the Queensland State Series with the
Pursue team.
Andy Budgen. Andy is the head coach at
Pursue Triathlon Club and goes above and
beyond to help his athletes achieve their
goals, from beginners to those competing
in their sixth Ironman. Wayne Pritchard
also helps me with some swimming work,
hopefully one day I’ll be a good swimmer.
I have always competed in running
and swimming at a high level throughout
school, so when I finished high school
I wanted a new challenge and entered
a local triathlon in my home town of
Armidale. It was a pool swim, a hilly
bike and a run on an oval in freezing
temperatures. Armidale climate is a little
different than sunny Queensland. Since
then I have been hooked.
RIDE: Saturday 19th September 2015 – 20km or 40km. Kids 5km race also.
9
I am lucky enough to have been to
five world championships at the Gold
Coast, Budapest, Beijing, New Zealand
and London with my best finish at an
international level a sixth place at Beijing.
I have had several podiums at Mooloolaba
and Noosa triathlons over the past three
years, which is always special as my family
has their annual holiday at that time so
are always there to watch. Last year I also
placed third at Nationals in Davenport and
last month placed first in my age group at
the inaugural Challenge Gold Coast and
second at the Queensland State Duathlon
Championships.
Who inspires you?
On a sporting level, one of my closest
friends Kacey Willoughby is a pretty
amazing chick. I have no idea how she
manages huge volumes of training,
teaching her year four class, being a super
aunt and a great friend. She somehow does
it all with a smile and for six years she has
always been there for me. She is also one
of the most talented age group athletes in
Australia.
If you could have dinner with any three
people who would they be and why?
My mum because she lives six hours
away and I miss her every single day so
any excuse to have dinner together would
be fantastic, Brad Pitt because what girl
wouldn’t want to have dinner with Brad Pitt
and Barack Obama, I think he would have
some interesting dinner conversations.
Do you have any race day superstitions?
I am usually a tad obsessive about
getting to transition nice and early which
sometimes means a lot of waiting around
if you have a later start. I always get very
nervous as well, doesn’t matter if it is a
local race or world championship race I am
always a little crazy.
Do you have any stories from races that
stand out for you?
I think watching the Para-triathlon events
at world championships is most certainly
one of my fondest memories in this sport.
What those athletes are capable of and the
way they compete at the highest level is
truly amazing, it just shows where there is
willingness and determination anything is
possible.
What are your future goals?
I would like to do a few more 70.3’s in
the upcoming year and perhaps give worlds
2015 another crack as well. I have always
had aspirations of going top ten at a world
championships but as the years go on I
realise this dream is becoming less and
less realistic. You’ve got to dream though,
don’t you? One day, I would also like to do
an Ironman, but that is a distant goal at
the moment.
MultisportMagazine
I RACED IT!
Croc conquers
mighty Clydesdales
at Caloundra!
11
11
I Raced It!
Words by Club Croc heavyweight, Matt Blinkhoff
Caloundra put on yet another cracking
weekend for Round 4 of the Queensland
Triathlon Series earlier this month, and the
battle for podium honours in the mighty
Clydesdales category certainly heated up!
Thanks to Multisport Mag, I was fortunate
enough to win a free entry into the
Caloundra event as part of a series of
competitions they had run.
Gatorade QTS is back!
It’s going to be bigger and better than ever. Whether you are a weekend warrior,
beginner or somewhere in between, just choose a distance that suits you and then...
SWIM IT. RIDE IT. RUN IT. TRI IT!
QTS SUPERSPRINT
EVENT DATES
SHORT ENTICER
Round 6 at Raby Bay
1st of March 2015
400m Swim, 15km Bike, 4km Run
200m Swim, 5km Bike, 2km Run
KOOL KIDS
100m swim, 2km cycle, 400m run
Proudly Supporting
Round 7 at Raby Bay
19th of April 2015
SERIES & FAMILY DISCOUNTS AVAILABLE
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Email: [email protected]
Proudly Supporting
After missing some earlier QTS races, I
was keen to keep the Clydesdales series
leader board alive by having a fair crack.
Luckily we were the first wave behind the
Elites, as the morning promised to be a
scorcher which is always tough for anyone
weighing in at 100kg plus!
The 400m swim leg was pretty clean,
with only a gentle current and a few
choppy waves to deal with. A quick
transition onto the bike gave me a nice
lead, but I was quickly mowed down by a
couple of the stronger cyclists in my group.
The cycle leg was a nice flat 3 loop
15km course, with only a slight head wind
to fight against. After a fair ride, a smooth
transition into the run leg closed the gap
between me and the Clydesdale leaders.
The 4km run leg was a picturesque flat
course that meandered between a few
parks on one side and the ocean on the
other. After a sluggish start to the run,
mainly due to my legs feeling like two
cement pylons and the fact this 105kg
frame takes a bit to get going, I found a
second wind at the turnaround point and
picked up the pace. Surprisingly I was
feeling pretty good towards the end of
the race, and with only a couple hundred
metres to go, the gap between myself and
the leaders was only seconds.
I could see the distinctive orange
Gatorade arch in the near distance, which
meant the finish line was only metres
away. I somehow mustered up the energy
for one final dash, and unexpectedly
passed my fellow heavyweights and just
snuck over the line for my maiden win!
Thanks Multisport Mag and The Event
Crew for putting on yet another fantastic
event. Look forward to defending my
heavyweight title at Caloundra in 2016!
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MultisportMagazine
12
COURTNEY ATKINSON - GOING FOR GOLD
COURTNEY ATKINSON - GOING FOR GOLD
MY BEST
MEMORIES OF
TRIATHLON
WAS WATCHING
THE GRAND
PRIX RACING
ON TV. AS A
YOUNG KID I
GOT TO RACE
AND EMULATE
MY IDOLS.
away from the Olympic discipline I’ve
spent more than half my life competing
in, the spark is back,” Courtney said upon
formally notifying the Australian Triathlon
Federation.
“I’m more hungry than ever to compete
in triathlon and the lure of Rio in 2016 is
just too strong to ignore. I feel like I’m fitter
and more focused than ever.”
Multisport Mag asked their readers to
submit questions for the Gold Coaster to
answer and he didn’t disappoint - plenty of
great tips to follow for!
AKCO
Going for Gold!
If 2015’s goal will be the Olympics, what
are your plans for both training and racing
from here on to ensure you qualify?
Where I race depends to an extent on
how quickly I can get my ITU ranking and
show Australian selectors that I have good
form and am serious about Rio.
Credit: Brett Hemmings / Red Bull Content Pool
Veteran triathlete and
local golden boy, Courtney
Atkinson is attempting to
break an Australian record
as he chases his third
Olympic Games selection!
Based on the Gold Coast, two time
Australian Olympian (London 2012 &
Beijing 2008 Olympic Games) and world
champion triathlete Courtney Atkinson is
tackling the new year head on with a move
back to full-time International Triathlon
Union (ITU) World Triathlon that will see
MultisportMagazine
him compete for the World Champion title
against iconic backdrops like the Opera
House in Sydney, Mission Beach in San
Diego and Buckingham Palace in London.
up all my other racing. The Xterra racing
re-confirmed my passion for sprint racing.
I love the speed of triathlon racing – going
fast as opposed to conserving energy.”
Courtney’s decision comes just 12
months after his successful maiden
endurance debut at the 226km Melbourne
Ironman, which he says coincidentally
reignited his passion for sprint racing after
a year of stripping himself of muscle and
speed in an effort to increase his endurance.
When asked what the year ahead holds
for him 35 year old Atkinson added:
“As satisfying as it was to get through it in
a pretty decent time for my first go, I missed
going fast,” Atkinson said of the Ironman.
“I enjoyed the experience but it just didn’t
grip me to the point where I wanted to give
Training doesn’t change all that much
even for half Ironman races I was still
doing Olympic distance volume and that
crossed really well to Xterra and off road
racing as well. I will still include some of
my hobby racing off road as I believe it is
beneficial to race fitness and more specific
to ITU racing and the 70.3 racing.
In conclusion I have to be ready to race
for at least the first six months when I’m
called on.
What has been your most memorable
moment in your sport?
“I believe I still have my best racing
ahead of me and I don’t want to die
wondering ‘what if?’ I’m committing 100
per cent, full-time to Olympic distance
triathlon and my plan is to not just qualify
for Brazil in 2016 but come away with my
best result yet.”
The Olympic Games opening ceremony
and racing at the Olympic Games is
something that I dreamed about like so
many other Australian children so it holds
special sentimental values. But my best
memories in triathlon as its own sport was
the days of triathlon on TV in Australia the
Grand Prix racing where as a young kid I
got to race and emulate my idols.
“It’s a decision that’s been a longtime coming but after two years of new
challenges, endurance racing and time
Do you train on the Gold Coast or will you
need to train oversea to get you where you
need to be?
Initially it will be on the Gold Coast as the
first step is to simply make sure I hit form to
be competitive to qualify for an Australian
team. Once I get a better handle on just
how well I can go after two years out then
I can make decisions as to where I need to
train, who I need to train with and set goals
based on realistic and factual information.
There seems to be mixed opinions about
your ITU comeback, what do you think?
I don’t read a lot of triathlon specific
news. But to be honest I have been
overwhelmed with just how much positive
support I have received. I’m doing this for
my own reasons so I’m not that concerned
what others think but it has been very
motivating when I receive local support.
If the Olympic processes taught me one
thing in the past is that everyone wants to
feel a part of the Olympics. That comes in
both positive and negative ways and really
in the end, it’s only the athletes involved
who have control of what they’re doing and
knowledge of the processes.
What food intake do you recommend (type
and amounts) immediately prior to, during
and after long training rides of 3+ hours?
I believe it’s a good idea to get some
carbohydrates into the body before such a
long session. I like to keep things simple. I
would just eat my normal breakfast of oats
or muesli with some banana cut up on top.
If the ride is over two hours at that point I
would start taking on more food for energy
within fluids as a general rule of thumb.
Sometimes however if I wanted to gain
a specific metabolic reaction from a long
session I would change up the way I take
on energy or possibly even fast before the
long session.
Nutrition for during long training rides...
When I switched from Olympic distance
to doing half Ironman and longer races
I was advised that it was best to take a
gel every twenty minutes during the race
and only sometimes during training just
to allow your stomach to get used to it.
Reality was I could never handle this much
gel. So I had to look at alternatives to be
able to get the amount of calories in to the
body. It’s up to the individual and everyone
should find the right methods by trial and
error to an extent because what works for
one won’t necessarily work for the other.
Post training nutrition ideas...
The golden rule is to make sure that
there is some form of energy going back in
the body within the first 15 to 30 minutes
post exercise. This is the magic window of
opportunity for recovery. I prefer to get proper
food into me which is easy when you’re
finishing training at home. If not I think
13
13
shakes are an easy way to make sure you’ve
got the correct nutrition on hand if you’re out
on the road or heading straight to work.
God I won my first half Ironman and
six hour race eating mars bars during the
bike and I was fine. The I switched to the
professionals gel program and I struggled
to finish a race. As I mentioned before,
eat what you normally would eat before
training because that is what your stomach
is accustomed to. Try something new on
race day and you’ll have problems.
How do I increase and maintain speed on
long training rides?
My advice would be to break longer
training rides up into smaller goals where
the speed or intensity varies. This could be
done by breaking into half an hour tempo
time trial, half an hour spinning repeated
or even doing 3 x 20 minute tempo hill
reps in the middle of a long ride. I don’t
think you would find too many top level
triathletes going out for a long ride with
the goal of riding the complete ride faster.
You’ll either be a very easy aerobic spin or
they’ll have specific targets within the ride.
Courtney’s typical training includes:
TRAIN, REST,
REPEAT As a professional Ironman and Olympic
triathlete my training is a full time job.
Whether on the road, in the forest, lake,
pool or gym, I normally train 4-6 hours a
day. Free time is spent on the massage
table, stretching, sleeping – AND running
around after the kids.
SWITCH
IT UP As part of the triathlete/ Ironman nature,
my training is dynamic and works across
various disciplines. With adventure races
like Tough Mudder, Spartan and now Red
Bull Dune Dusters – they are great ways
to change up your training regime and
give the body a bit of shock, not only that,
but it gives you a reason to get a group
of mates involved and all prepare for the
event together... share the achievement...
and the pain…” EAT THE
RAINBOW
Aside from my biscuit weakness (Iced Vo
Vo’s and Tim Tams!), my diet follows an
everything in moderation approach. With
a heavy training program, I don’t stick to a
specific diet however, “I eat like a rainbow”
with loads of fresh produce, and a treat
every now and then.
MultisportMagazine
DRILLS AND SPILLS
14INTERVIEW
Get
Wylde...
Tell us about yourself…
My name is Kye Wylde, I just recently
turned 18 and I live on the Gold Coast
with the rest of my Wylde family. I’m a
part time student at Griffith University
where I’m studying a Bachelor of Sports
Development. Like most GC teenagers,
I’m a lover of surfing and chilling with
my mates. I’m also a self-proclaimed
photographer and very rarely will you see
me without a camera in my hand.
Describe to us how you became involved
in triathlon?
I’ve been triathloning ever since I can
remember, but my dad introduced me
into the sport when I was eight, he did
(and still does) a triathlon down at Lake
Hugh Muntz every Friday night. I was a
big soccer head at the time but always
watched the old fella’s hit it out each week
in their DT’s. Dad found an advert in the
paper promoting a local triathlon for 7-12
year olds and I soon found myself on the
line of my first tri. After beating my ten
other competitors, I was hooked.
What do you think of the triathlon scene
in Queensland?
What is your racing schedule looking like
for the next six months?
I believe triathlons in Queensland are
hands down the best in the country and
not just the elite races, there’s always
a race for anyone of any age and any
ability. I remember tagging along with Dad
back in his glory days to all the events
in Queensland and whilst he would race
over the Olympic/Sprint distances, I would
always be racing the Kool Kids or Enticer
series. I love that aspect of the Queensland
Tri Series; it’s an awesome stepping-stone
for the juniors.
At the moment the season is dimming
down a bit for us juniors, I’ve raced two
of the three Australian Junior Tri series,
with this weekend being Devonport, the
final event of the series. From then I’ll go
on to race the Australian Youth Champs at
twin waters, then Dan and I will sit down
to discuss maybe getting my pro license
to race a couple of Continental Cups. Also
I just recently got auto selected into Age
Group World Champs for Olympic distance,
so that might be a possibility as well. But
at the moment I’m just focusing on the
little things and looking forward to a big
next season.
Do you train solo or with a group/coach
Apart from my single digit days, I’ve
always been coached and trained with
a group. All of my coaches to date have
taught me so much and I wouldn’t be
where I am today without them. At the
moment I’m lucky enough to be training
with Dan Atkins who is the National
Performance Centre Head Coach. The
group we have is incredible, with athletes
who have podiumed at National, Oceanic,
Youth Olympic and World champs. It’s
simply world class and I love how we can
all push each other in different aspects.
Dan’s already helped me a lot from when I
started with him five months ago and I’m
looking forward to seeing where we can get
to next season and the future.
What’s the best piece of advice you’ve
been given by your coach/friend/family?
I’ve been given so much great advice
from my coaches and in fact I wrote
quotes given to me on my walls with chalk
when I was younger, true story. But my
parents have always been my number
one supporters and will encourage me
in whatever path I choose to follow. My
mum always tells me, that I can achieve
anything I want in my life, you just have
to be prepared to work for it. She’s always
believed in me, usually more then I believe
in myself. >>
Are you superstitious? Any quirky traits?
When I was younger I had a lucky pair of
blue undies that I had to wear every race I
did, along with my lucky socks and lucky
armbands. But when I grew out of them I
moved on to racing with my hat backwards
after watching Kris Gemmell, my childhood
idol sprint finish with Docherty on YouTube.
I’ve come to realise though, that you’ve just
got to make your own luck and no matter
how many lucky bands I wear, it all comes
down to the stuff no one really gets to see,
which is the countless hours of waking up
early and training hard, day in day out.
Long term goals?
A lot of athletes get asked this question
and 99% of them say they want to race at
the Olympics. The goals I like to have are
just personal ones, example, hit a certain
time or work on my running technique
over winter. My long-term goal however is
simple, to keep enjoying what I’m doing
and do everything I am capable of to
become the best athlete I can be. So when
I retire and look back on my career I have
no ‘what ifs’, whether that means I win
a local Gatorade Tri or make an Olympic
team, I’ll be happy with either.
Finally I would like to thank my
sponsors, Tri Hub, Neil Pryde Bikes, Huub
Australia and Garmin Australia.
DirTy Rex
Teresa Theaker Head coach and Director
of Team T-Rex not only runs a successful
Triathlon squad on the Northern end of the
Gold Coast but now has big plans for an
off road squad as well, hence the birth of
DirTy Rex.
“Branded ‘DirTy Rex,’ the off road squad
is very popular. Based at Nerang criterium
track, we cater for beginner’s through to
experienced athletes” said Teresa.
The key to the success of this squad is
their head coach Nick Moore. Nick is the
current off road TreX Champion and has all
the knowledge and skill to educate athletes
in the challenge of off road triathlon.
DirTy Rex rides on Thursday and Saturday
mornings at 5:30am meeting in the car
park of the criterium track. www.teamtrex.com.au
15
15
Single Leg &
Grinding Drills
To Generate More Power on the Bike.
Warm up with several 10-20 second, high
rpm (120+ rpm) cadence efforts. Isolate
the right leg for several minutes at a time.
Try imagining ‘pins and needles’ on the
pedal of the non-focus leg so that you can
stay light on your foot.
Next, do slow 50-60 rpm ‘grinds’ with a
focus on full force application during the
entire pedal stroke. Practice these drills
in your training and your triathlon cycling
splits will improve and at the very least,
you’ll be more coordinated while riding
out of transition.
BUM KICK
Aim: To increase stride frequency and
improve knee lift for when you need to
pick up the pace, such as heading out
of transition and over-taking.
How to do it: start by jogging slowly
then increase your stride rate, aiming
to get your feet moving as quickly as
you can and swinging your lower leg
behind so your back heel hits your
buttock. With each step kick your heels
to your buttocks. Your arms are in a
relaxed running action and your knees
stay low.
Do 10 butt kicks then jog 10 strides
and repeat several times.
Catch up
Free Style
Catch Up Drill allows the athlete to work
on the timing of their breath, a good
rotation, and a steady kick.
Push off the wall in a streamline and start
your catch. Leave the opposite hand fully
extended, even during the recovery.
Allow the recovering arm to ‘catch up’ to
the extended arm, touching hands before
you begin the catch with the opposite arm.
Now, leave the opposite hand fully
extended, even during the recovery.
Repeat.
MultisportMagazine
MultisportMagazine
16
TRIATHLON COACHING DIRECTORY
COACHES CORNER
17
17
TRIATHLON DIRECTORY
Come & join us at Team T-Rex, we love to meet
experienced and new triathletes all levels welcome.
Junior Raptors Tri program ages 7 -13. NEW: Off
Road Triathlon Group. Online programs available.
Ph: 0414 777 319
www.teamtrex.com.au
A Gold Coast Triathlon club for women
of all abilities that want to Dream Big!
p. Courtney McCarty on 0401 793 585
e. [email protected]
w. www.tribabes.com.au
tribabes
SPTC - MIAMI
SURFERS PARADISE TRIATHLON CLUB
Multisport Mag caught up with Head Coach
of Red Dog Triathlon Training, Trent Patten to
answer a few fun questions!
What bike do you ride?
Cannondale Evo from Fusion Cycles
What shoes do you run in?
I'd hardly call it running but I wear Mizuno
What book are you reading?
Sachin Tendulkar - Playing It My Way
What’s on your iPod?
Avicii and Ministry of Sound
The SPTC has a full triathlon training program catering for
the beginner to the Ironman, kids and juniors. Sign on,
new members welcome – all levels.
Favourite healthy snack?
Fresh fruit
Jenny Alcorn 0409 550 445
[email protected]
Most commonly used app on your phone?
Sportsbet
www.sptc.com.au
Favourite naughty snack?
Chocolate Honeycomb
Favourite movie?
Dumb and Dumber
Top 3 dinner guests?
Matthew Hayden, Darren Lockyer and Rosie
McGeoch because she's an excellent cook
Who do you enjoy following on social media?
Sarah Crowley, Jimmy Seear, Fortafy and Red
Dog Triathlon Training
A Triathlon and Multisport
Squad on the Northern end
of our Great Gold Coast.
p. 0417 554 295
e. [email protected]
w. www.multisportgold.com.au
Email Des today: [email protected]
Lawnton Aquatic Centre
Gympie Rd
e: [email protected]
Come and
give us a tri!
www.prtsc.com.au
MultisportMagazine
We cater for all levels
with active Junior and
Age Group programs.
Coaches
Corner
Based in Brisbane Inner Northern suburbs (Chermside and Nundah)
Junior & Adult Squads • 6 week Beginners Programs • Training Camps
Head Coach: Andy Budgen p: 0415 917 949
e: [email protected] www.pursuetriathlonclub.com
MultisportMagazine
18SWIM
SWIM
Swim...
Words by Trent Grimsey - English Channel World Record Holder
WHAT IS THE
CORRECT WAY
TO HOLD A
KICK BOARD
AND IS IT BEST
TO HAVE THE
FACE IN THE
WATER OR
ABOVE THE
WATER? Sharon Uthmann
2. Keep your arms straight and shoulders
away from the ears, this will take the
tension away from your neck and trapezius
muscles. Hands are placed gently on the
top of the kick board.
3. Now switch on your core to allow the
correct body position!
Two common problems a lot of
swimmers have is too much bend in their
knees and their toes pointing to the bottom
of the pool.
Kicking with too much bend in
your knees is undesired as it is not
hydrodynamic and causes large amounts
of resistance. Bent knees indicate that you
are kicking mostly from your hip-flexors.
If you know you kick with too much bend
in your knees try adding some backstroke
kicking to your program. This will allow
you to activate and strengthen the gluteus
maximums and hamstrings during the
downward beat of each kick.
Follow these simple steps to be getting the
most out of your kick set.
It is very hard to activate these muscles
after primarily kicking from your hips
flexors, which is why backstroke kick will
allow you to activate the right muscles and
show you what it should feel like.
1. Firstly, position your head so that your
eyes are looking directly on the bottom of
the pool.
Kicking with your toes pointed to the
bottom of the pool will cause resistance
and slow you down. When kicking, you
want to have your toes pointed and facing
the opposite end of the pool, this will give
your foot a much bigger surface area that
you can use to propel yourself forward.
19
muscles and keep you in the correct
body position.
swimming are: rhythm, relaxation and
range of stroke - in that order.
WHAT IS THE
IDEAL STROKE
RATE FOR
SWIMMING,
ESPECIALLY
ENDURANCE VS
SPRINT? Sarah Saz Holslag
Rhythm - Find that good rhythm where
you feel most comfortable.
Swimming is very personal. There is not
one set stroke rate everyone must follow.
Everyone is different and therefore has
different strengths and weaknesses. It is all
about finding the stroke rate you feel most
comfortable with.
Relaxation - Once you have found that
rhythm, RELAX! If you are tense that
comfortable rhythm will not be sustainable.
You should always feel relaxed when
swimming.
Range of stroke – Now you have rhythm
and relaxation, this is where you work on
your range of stroke. Making those small
adjustments to improve your efficiency in
the water.
TRAIN SMART
RACE FAST!
Until next issue, cheers Trent
The three most important things in
Ask and Win!
Again, backstroke kick with fins on will
help fix this problem as it will help provide
flexibility to your ankles and keep them
pointed in the right direction.
Do you have a swimming question for Trent?
INTRODUCING
Simply jump on our facebook page and fire
away! If we publish your question you win
a Grimsey’s Adult Swimfit open water session.
www.grimseysadultswimfit.com
PERFORMANCE,
It is good practise to always wear
a snorkel while kicking as it takes the
pressure off your neck and trapezius
INNOVATION,
STYLE
calvin’s HEAD
picks
and
QUALITY.
INNOVATION,
PERFORMANCE,
SWIMMING WILL
NEVER BE THE SAME
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To celebrate 100 Years of the Australian Surf Life Saving Championships (The Aussies), Surf Life Saving
is proud to launch the inaugural Aussie Ocean Swim on the pristine shores of the Gold Coast. Whether
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MultisportMagazine
THE POWER
OF YOU
Photo courtesy of:
keith hedgeland
follow head swimming
oceania on:
talents in Australia. In 2014 Calvin achieved Bronze at Junior
SPORTYS
WAREHOUSE Second Place at Oceania Triathlon
World
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Pan2799
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MultisportMagazine
SWIM
21
12 APRIL 2015
5 mins with a
Super Coach
Denis Cotterell was instrumental in forming
the Miami Swimming Club in 1976. He
has held the position of Head Coach since
its formation guiding many swimmers into
berths on Olympic and Australian Open
Representative Teams.
When I googled your name it reads
‘Cotterell one of Australia’s greatest ever
coaches.’ How does that make you feel?
Okay, but while you’re still at it you’re
more pre-occupied with the task at hand
right now.
An internationally recognized Master
Coach, Denis has been part of the
Australian coaching Staff for Olympic,
Commonwealth and Pan Pacific Games,
World Championships and many other
International events. His skills are highly
respected internationally and many toplevel swimmers from around the globe
make their way to the Miami Pool to train
under Denis.
Tell us about your induction into the Sport
Australia Hall of Fame? It’s a massive
honour. The more I reflect on it, it’s quite
huge. It’s very humbling and exciting. It
was quite surreal to be in the same room
as so many legends.
We sat down with Denis and found out a
little bit more about the super Coach!
Primary School: Ironside State (Brisbane,
St Lucia)
11 APRIL
High School: Indooroopilly State High
Catch the world’s
best athletes in action
University: University of Queensland and
Kedron Park Teachers College.
Tell us something we don’t know about
Dennis? I enjoy art and history.
Top 3 dinner guests? Bob Dylan, Duke
Kahanamoku, Genghis Khan.
There’s a distance to suit all abilities
Team & Individual entries available
REGISTER www.goldcoasttri.com.au
Dream job (not swim coach)? Surf Coach
What do you do when you’re not pacing
the pool deck with a stop watch? I enjoy a
bit of surfing, swimming, walking, fishing
and reading.
What are your thoughts on the
Commonwealth Games coming to the Gold
Coast for 2018? It will be an international
boost for the Gold Coast.
How did you go from running the family
business with your mum to a coaching gig
at the Valley Pool in 1967? I had to pay
my way through Uni and a great coach of
the time, Gordon Peterson gave me my first
experience.
My 10 year old came home from squad
saying a man named Denis gave her a
compliment on her stroke, those few
words ignited a passion in her that we
haven’t seen before. Is this something you
try to do often with younger swimmers?
Yes. I get a kick out of being able to give a
kid a leg-up.
Any life regrets? Some, but no complaints.
What are your future plans? Full bore
ahead to 2016 Rio Olympics.
How do you celebrate? Cold corona, steak
and chips.
Explain ‘old-school’ swimming coach? A
solid combination of quantity and quality.
Relatively uncompromising.
Can you offer our triathletes some
swimming tips? Develop stroke efficiency
at proposed race pace - hopefully to finish
fastest and freshest.
I’ve read that you lost your Dad early in
life and it put a stop to your swimming.
With hind sight on your side, if you
could go back and give that 13 year old
boy some advice, what would it be? If
you’re going to do a job, do it properly grandparents quote.
How does the future of swimming for
Australia look in your eyes? Good for the
moment and up to Rio. Always needs
rebuilding from the age group ranks - and
there is unfortunately a few gaps there at
the moment.
Reader questions:
Des Gooda: What is more important,
stroke rate or stroke length? The most
efficient combination, dependant on the
swimmer.
Sean Young: Which drills do you prefer
and how are they incorporated into a
weekly schedule? Single arm drills and
combination (or double arm drills) e.g.
Catch-up, 3 stroke change over, 6-6-6-6
catch up with and without kickboards.
Always start the session including at least
600m into the warm-up.
Ursula Bently: When on pool deck, which
part of coaching do you love the most?
Is it seeing the simple things mastered
by a junior, or watching the elite push
their limits?
Both of the above, and can be
interchanged i.e. Elite mastering strokes
(sophisticating) and juniors pushing
their limits.
MultisportMagazine
RaceGuide
APR
www.qldtriseries.com.au
Race 6 - Raby Bay
01 March 2015
www.ironman.com/timetotri
www.twilightrun.com.au
22 March 2015
Brisbane
www.sscseries.com.au
29 March 2015
Runaway Bay
www.adventurethon.com.au
28 -29 March 2015
Magnetic Island, Qld
www.ironman.com/timetotri
www.haemophilia.org.au/rrc
17 May 2015
New Farm, Brisbane
www.sscseries.com.au
02 August 2015
Townsville
www.oxfam.org.au/trailwalker
www.gonyadventures.com.au
8th & 9th August 2015
Gold Coast Hinterland
www.townsvillefestival.org.au
Townsville, Qld
27-28 June 2015
www.townsvillerunningfestival.com
19-21 June 2015
Mt Coot-tha
5 races. 2 days. 42.2 kms
www.pentathrun.com
23 - 24 May 2015
Warwick Pentathrun
www.qldtriseries.com.au
Race 7 - Raby Bay
19 April 2015
15 March 2015
Mooloolaba, Qld
Individual / team entries
12 April 2015
Tweed Heads, Qld
13 April 2015
Gold Coast, Qld
Individual / team entries
12-13th March 2015
Twin Waters, SC
10KM OCEAN
SWIM CHARITY
CHALLENGE
Burleigh, 4 April 2015
Ph: 0414 680 437
www.sls.com.au/aussies/
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ALS NCES – TEAMS / INDIVIDUALS
2015SPRINT & OLYMPIC DISTANSPRIN
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The Byron Bay Tri is truly
Brisbane, Qld
25 - 26 July 2015
www.truegrit.com.au
31 May 2015
Runaway Bay
www.triathlonqld.com.au
GET OUTDOORS.
GET DIRTY
Plan for the excitement that lies ahead with Multisports’ Race Guide, covering the regional events. If you wish to showcase your event
on this page please email: [email protected]
MAR
29 March 2015
Clontarf
www.triathlonqld.com.au
2-3 May 2015
Sunshine Coast
www.trextriathlon.com.au
JUN
SPRINT & OLYMPIC DISTANCES – TEAMS / INDIVIDUALS
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Sprint
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The Byron Bay
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little longer. Come see for yourself what the hype is all about.
4-5 July 2015
Gold Coast, Qld
42.2/21.1/10/5/2km
www.goldcoastmarathon.com.au
SEP
www.parkrun.com.au
Showcase your
event here to a
captive audience
of 15,000
multisporters for
only $150.00!
www.whitsundaytriclub.com
5-6 September 2015
Triathlon/Junior/Enticer
TO PURCHASE TICKETS CALL (07) 5557 7999 OR E-MAIL [email protected]
WWW.BRUCELYNTONCHARITYBALL.COM
MAY
JUL
Sydney, NSW
4-5 July 2015
www.atecexpo.com.au
16 August 2015
South Bank, Brisbane
Every Saturday morning
at 7am. parkrun is a
free, 5km run - it’s you
against the clock.
Getting Started in Triathlon
Queensland Events
Athlete / Junior Development
Race Competition Rules
Membership
Triathlon Clubs
Coaching Programs
Technical Programs
PROUDLY SUPPORTING
30 August, 2015
Sunshine Coast
42.2/21.1/10/5/2km
www.whitsundaytriclub.com
20-22 November 2015
Hamilton Island
$1,100 incl. GST for a hole sponsorship
Find out more about:
www.ironman.com/timetotri
$660 incl. GST for a team of 4
www.triathlonqld.com.au
Cost:
www.sunshinecoastmarathon.com.au
11:30am (tee off)
Dress Code: Black tie
100km, 50km, 20km, 10km
Individual or Team events
9:30am - 10:15am (registration)
Grand Ballroom
www.riverrun100.com.au
10:30am - 11:15am (lunch)
6:30pm - 1:00am
Time:
NOV
Time:
01 November 2015
Noosa, Qld
Individual / team entries
RACV Royal Pines Resort
RACV Royal Pines Resort,
10-11 October 2015
Bowen, Qld
Triathlon/Junior
www.whitsundaytriclub.com
What you can expect on the day...
• 18 holes of golf • Electric cart hire
• Light lunch & refreshments prior to tee off
• Snacks and beverages during play
(inclusive of select alcoholic beverages)
• Evening canapés including exciting prizes and a raffle
• Hole in one prize of a vehicle from the
Bruce Lynton Automotive Group range
What you can expect on the night...
• A three course meal
• A six and a half hour beverage package
including basic spirits, wine, beer and soft drinks
• Charity auction • All-night live entertainment
$165 incl. GST for an individual player
Cost:
$2,300 including GST for a table of 10
Friday 15th May 2015
Venue:
Saturday 16th May 2015
Venue:
OCT
Untitled-1 1 25/07/2013 12:45:23 PM
Event type: Ambrose
$230pp including GST
Date:
Date:
THE 2015 BRUCE LYNTON
CHARITY GOLF DAY
THE 2015 BRUCE LYNTON
CHARITY BALL
Photography: www.sharynthompson.com
kye
wylde
27
Giveaways...
WIN 2 entries to Race 6 Queensland Triathlon Series
Gatorade QTS is back, bigger
and better than ever. Whether
you are a weekend warrior,
beginner or somewhere in
between, just choose a distance
that suits you and then...
Swim it. Ride it. Run it. Tri it!
Raby Bay, 19 April, 2015
www.qldtriseries.com.au
To
Enter...
For your chance to win this
great prize, simply head to
our facebook page, ‘LIKE’
us, message me your contact
details and consider yourself
entered!
You have to be in it to win it!
Good Luck!
Winners will be randomly
drawn using www.random.org
and only the winners will be
notified by email.
MAR
01 March 2015
Race 6 - Raby Bay
www.qldtriseries.com.au
APR
12-13th March 2015
Twin Waters, SC
www.triathlonqld.com.au
10KM OCEAN
SWIM CHARITY
CHALLENGE
Burleigh, 4 April 2015
Ph: 0414 680 437
www.ironman.com/timetotri
15 March 2015
Mooloolaba, Qld
Individual / team entries
12 April 2015
Tweed Heads, Qld
Byron Bay
In May 2015, triathletes from all over the country will flock to Byron Bay with
th
www.sscseries.com.au
29 March 2015
Runaway Bay
www.adventurethon.com.au
28 -29 March 2015
Magnetic Island, Qld
GET OUTDOORS.
GET DIRTY
22 March 2015
Brisbane
www.ironman.com/timetotri
byronbaytri.com.au
byronbaytri.com.au
AUG
Register
at: www.byronbaytri.com.au
The Byron Bay Tri is truly
Brisbane, Qld
25 - 26 July 2015
www.truegrit.com.au
31 May 2015
Runaway Bay
www.sscseries.com.au
www.oxfam.org.au/trailwalker
www.gonyadventures.com.au
8th & 9th August 2015
Gold Coast Hinterland
www.townsvillefestival.org.au
Townsville, Qld
27-28 June 2015
02 August 2015
Townsville
SEP
www.parkrun.com.au
Every Saturday morning
at 7am. parkrun is a
free, 5km run - it’s you
against the clock.
Showcase your
event here to a
captive audience
of 15,000
multisporters for
only $150.00!
www.whitsundaytriclub.com
5-6 September 2015
Triathlon/Junior/Enticer
www.townsvillerunningfestival.com
19-21 June 2015
Mt Coot-tha
5 races. 2 days. 42.2 kms
www.pentathrun.com
23 - 24 May 2015
Warwick Pentathrun
www.qldtriseries.com.au
Race 7 - Raby Bay
19 April 2015
www.twilightrun.com.au
13 April 2015
Gold Coast, Qld
Individual / team entries
Multi sport festival
www.sls.com.au/aussies/
aussieoceanswim
BYRO N BA Y TR I
BYRON
BAY
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Saturday 9 May 2015
9 May 2015
Multi sport festivalSaturday
9 Sport
Mayfestival
2015
Multi
sport
Multi
Festival
www.haemophilia.org.au/rrc
17 May 2015
New Farm, Brisbane
Multi sport
festival
Saturday 9 May 2015
Multi
sport
festival
BYRON
BAY
TRI
Saturday
BYRON
BAY
TRI
BYRON
BAY
TRI
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9 May 2015
Saturday
9 May
Byron
Bay 2015
www.byronbaytri.com.au
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friends and families
the event’s
20th
anniversary.
the country
aytri.com.au
byr
In May 2015, triathletes from all over
Aussie Titles
ary.
annivers
20 flock
In May 2015, triathletes from
all over
country
will
to Byron
Bay all over the country will flock to Byron Bay with
event’s
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May
2015,
triathletes
from
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yourbucket
bucket list!
byronbaytri.com.au
OneOne
for
list!
to
It’sfriends
an iconic
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in a picturesque
location and a great excuse to stay a little
families
and
with
th anniversary.
byronbaytri.com.au
with
friends
familieswhat
to celebrate
event’s
20excuse
stay a
to
will flock to Byron Bay
longer.
Come
see and
yourself
the
hypethe
is and
all
great
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and
friends
families
tofrom
celebrate
the event’s
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the count
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in Olympic
a picturesque
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Come
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–Teams
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with
and
families
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the
event’s
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little longer. Come see for yourself what
thefriends
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In
May
2015,
triathletes
from
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the country will flock to Byron Bay
is truly
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Register at: www.byronbaytri.com.au
The
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an
iconic
in
a
picturesque
The Byron Bay Tri is with
truly It’s
friends
andrace
families
to celebrate
the event’s 20 anniversary.
little longer. Come see for yourself what the hype is all about.
It’s an iconic
race &
in Olympic
a picturesque
location and a great excuse to stay a
Sprint
Distances
The Byron Bay
Tri is truly–Teams / Individuals
little longer. Come see for yourself what the hype is all about.
4-5 July 2015
Gold Coast, Qld
42.2/21.1/10/5/2km
www.goldcoastmarathon.com.au
30 August, 2015
Sunshine Coast
42.2/21.1/10/5/2km
www.sunshinecoastmarathon.com.au
NOV
20-22 November 2015
Hamilton Island
www.whitsundaytriclub.com
natural light photographer on gold coast and surrounds
Membership
Triathlon Clubs
Coaching Programs
Technical Programs
Find out more about:
www.ironman.com/timetotri
01 November 2015
Noosa, Qld
Individual / team entries
newborns | children | family | ocassions | lifestyle
p: sharyn: 0450 142 303 or e: [email protected]
www.triathlonqld.com.au
Getting Started in Triathlon
Queensland Events
Athlete / Junior Development
Race Competition Rules
www.sharynthompson.com
www.goldcoastopenwater
swimming.com.au
03 May 2015
Runaway Bay
www.adventurethon.com.au
06 June
ALS NCES – TEAMS / INDIVIDUALS
2015SPRINT & OLYMPIC DISTANSPRIN
/ INDIVIDU
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PIC DISTA
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SPRINT & OLYMPIC DISTANCESSPRINT
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for you
OneOne
your
bucket
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SPRINT for
& OLYMPIC
DISTANCES
TEAMS / INDIVIDUALS
NSW SPRINT
& OLYMPIC
DISTANCES
– –TEAMS
/ INDIVIDUALS
www.sscseries.com.au
MARCH 28 & 29
29 March 2015
Clontarf
2-3 May 2015
Sunshine Coast
All races start and finish in
Picnic Bay.
WWW.
www.trextriathlon.com.au
JUN
Sydney, NSW
4-5 July 2015
www.atecexpo.com.au
16 August 2015
South Bank, Brisbane
100km, 50km, 20km, 10km
Individual or Team events
www.riverrun100.com.au
10-11 October 2015
Bowen, Qld
Triathlon/Junior
www.whitsundaytriclub.com
DIRTY
GET
www.triathlonqld.com.au
MAY
JUL
OCT
Untitled-1 1 25/07/2013 12:45:23 PM
OUTDOORS...
COM.AU
The race is designed to
suit all skill levels, from the
Ultra Adventurethon (26km
paddling, 22.6km of trail and
beach running, and 29km of
mountain biking) for those
who are looking for an extreme
challenge, right down to the Taste
of Adventurethon (1km paddle,
10km of mountain biking, and a
2.4km trail run) for the beginners.
GET
The Adventurethon is known
as the rugged, offroad cousin
of the triathlon – with a paddle
instead of a swim, a mountain
bike ride instead of a road ride,
and a cross-country run instead
of a regular jog on the bitumen.
It is the ultimate adventurous
multisport, mixing the pleasure of
the Magnetic Island scenery with
the pain of a gruelling event.
Picturesque
and Painful
Magnetic Island, with its inviting
coastlines and kilometres of
walking tracks, is the ideal
holiday destination in North
Queensland. The pristine sea
water and mountainous forests
make it the perfect location
for the 2015 Magnetic Island
Adventurethon, on 28-29 March.
MAGNETIC ISLAND
ADVENTURETHON:
The races can also be
completed by teams – whether
you want to compete in one leg
of the event each, or run the
course side by side, there are
options for both.
Plan for the excitement that lies ahead with Multisports’ Race Guide, covering the regional events. If you wish to showcase your event
on this page please email: [email protected]
RaceGuide
GIVEAWAYS
MultisportMagazine
28RIDE
Ride
Words by Sara Carrigan, OAM
HOW DO I
INCREASE
AND MAINTAIN
SPEED
ON LONG
TRAINING
RIDES? Craig
When we are looking to enhance specific
areas of our sport and we want to get there
as efficiently as we can, we need the specific
training that targets that specific area.
Is ‘more’ better? Not necessarily.
The optimum training varies between
individuals and this is where a coach can
be helpful in getting that performance
advantage.
Most of us tend to stick to those things
we enjoy, which are generally the things we
RIDE
scared on the bike, are unable to corner
and descend at speed, are unable to
effectively use your gears, your pedalling is
totally inefficient and/or your bike set up is
not correct?
In this article we are talking about
increasing and maintaining speed, here is
one way to look at it:
DRIVING
POWER
• Driving Muscles. This is the strength
in your legs and how much force you
can apply to the pedals. This allows
higher speeds at optimum cadence whilst
using bigger gears, and allows ‘easier
hill’ climbing. Get your coach to design
specific strength efforts individualised to
what you need.
Don’t love hills? Well make them your
friend, you won’t regret it!
• Stabilising Muscles. To help your
efficiency and reduce chance of injury it
is also important to strengthen your torso,
abs and back. They all have an effect on
how big a gear you can push and how fast
you can go. However, it is important that
the core strength exercises you engage in
performance, not diminish it!
Don’t love weight training? You can start
with just floor exercises at home.
STAYING
POWER
Being strong will get you to the finish
line but probably not with the performance
you want. You need to ensure you have
good aerobic efficiency and endurance to
be able to maintain power for your required
duration. Time in the saddle is your
answer, so do include some easy km’s and
use it as your time to enjoy your riding and
smell the roses!
Don’t have time to spend time in the
saddle? Your coach can help with this.
SPRINT/
DYNAMIC
POWER
Just riding will increase your endurance
(point above), but when you add intervals
on top, you increase your ability to sustain
higher levels of power and speed for longer
durations, yay! However, it is a little more
complex than the old adage of ‘go hard or
SPEED POWER
Training fast and adapting to training
fast will help you to race fast! You want to
learn to be able to turn the pedals quickly
and efficiently. This can take time for some
riders as it requires a constant focus of
technique rather than fitness and many
get frustrated and give up! Yes, at first you
may be going slower and working harder
but persist because as you adapt, you will
be able to go faster for the same effort!
Specific drills can help with this but also
include some racing as part of your training
and/or even some motor pacing.
Don’t love cycling racing? There are just
so many advantages (other than building
speed) to be gained by incorporating
racing into your training so strap on a
number and reap the benefits!
COORDINATION
POWER
of anything on the bike, not only are you
compromising your performance but also
your safety and your enjoyment.
Don’t love facing your fears? Conquer
them…Do not compromise your safety
“On the other side of fear, lies freedom.”
Unknown
OTHER ‘POWER’
Here are some other pointers to give you
the ‘power’ and control to help enhance
your performance:
• Bike Fit. You want a proper bike set
up to help you feel more comfortable and
better able to direct all your power to
increasing and maintaining speed.
• Recovery. Rest and recovery deserve
just as much consideration as your
workouts if you’re serious about getting
in shape or improving your performance.
Why spend the time building your
engine to go faster, longer, stronger and
more powerful when you can’t use it to its
maximum because you don’t have the skill
to manage your bike over various terrain
and/or in various weather. If you are fearful
29
Without recovery the body cannot tolerate
training loads and this can result in
overtraining, illness, injury, staleness, or
chronic fatigue.
• Monitor training. Your training log
(diary) is a valuable training tool when
completed every day.
You will have a fantastic record of many
different elements and when going well, you
can look back at trends and patterns so that
you may repeat that good form in the future.
Similarly, if you are going badly, you can
look back and work out the reasons why, so
that you can avoid it in the future.
Remember, don’t just do the sessions
you ‘enjoy’, it is likely you will get a bigger
‘bang for your buck’ working on your least
favourite aspect. Just riding will get you so
far… be specific, targeted and enjoy the
improvements.
C
Ask and Win!
CYCLING
CYCLING
CYCLING
Do you have a cycling question for Sara?
Simply jump on our facebookSARA
pageCARRIGAN
and fire OAM
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winCoachCoach Coach
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Box
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Robina
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Centre
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QLD QLD
42304230
PO Box 4455Robina
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Brisbane’s new home of
are good at. The things we don’t enjoy are
typically the things we aren’t good at and
don’t want to engage in. But if we want to
improve in a particular area, then we have
to train that area.
will enhance functional strength, there’s no
point pumping out 100 sit ups, if it doesn’t
actually help the function you want to
perform! Don’t’ love core work? Start some
yoga or Pilates classes
Any type of properly structured training
program will encompass both your
weaknesses and your strengths but it is
more important to correct weaknesses
than to amplify strengths. Let’s say for
instance you are really strong but you are
a poor bike handler. Can you really do your
strength justice if you feel stressed and
• Supporting Muscles. It definitely
helps to have well-rounded strength
so that as you fatigue, you can remain
efficient and lessen likelihood of injury.
Weight training can help strengthen these
supporting muscles but again, ensure that
the exercises you engage in will enhance
functional strength to enhance your
MultisportMagazine
go home.’ Engaging in properly structured
intervals will, over time, increase your
cycling specific endurance, strength, power
and speed tailored to what you are aiming
for! Your coach can help you determine the
right amount of effort and recovery because
too much and you are not getting the
desired training effect, too little and you’re
not increasing your speed and power.
Don’t love interval training? Organise a
training partner and/or join a structured
bunch ride.
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PODIATRI
BIKE SHOP / COACHING DIRECTORY
31
Toe Trouble?
Words by Peter Charles, Podiatrist - ShoesFeetGear
Q. I’m a trail runner and I seem to have
developed a pain on the pad of one foot
just under my second toe. No stress
fracture but the pain is making regular
running difficult especially up hill running.
p: 07 5599 3312 a: 51 Wharf St, Tweed Heads, NSW
A. It is very common to injure the joints
under the ball of your foot (metatarsal
phalangeal joints). These joints are very
important as not only do they attach your
toes to your foot, but all of your weight rolls
off these joints when running and walking.
www.coastcyclery.com.au
These small joints transfer a huge amount
of weight and are bent through a large range
of movement with running and inclines.
Injury to these joints are generally
termed ‘Metatarsalgia’ which means
metatarsal inflammation and is not an
exact diagnosis of injury. More specifically,
there are three more accurate descriptions
of the injuries that can cause this
metatarsalgia that you are experiencing.
Plantar plate strain:
This is a small but strong ligament that
connects the toe to the ball of the foot.
When injured, this ligament causes pain
and inflammation inside one of the joints of
the forefoot.
Inter metatarsal bursitis:
Small fluid filled sacks provide
cushioning between and around the joints
Ask and Win!
2/1 Fielding Street Currumbin
p. (07) 5534 4647
e. [email protected]
www.currumbincycles.com.au
3114 2383
Do you have a Podiatry question for Peter?
Simply jump on our facebook page and fire away! If we
publish your question you win a biomechanical assessment,
shoe advice and video run analysis valued at $160.
www.shoesfeetgear.com.au
of the forefoot and irritation to these cause
swelling and pain
Metatarsal phalangeal capsulitis:
The lining of the joints of the forefoot
can itself become inflamed from repetitive
impact on unyielding hard surfaces causing
pain and swelling.
To treat this type of pain an experienced
podiatrist will need to diagnose which
specific anatomical structure has been
injured. Once we know the injury, there are
many treatments that include strapping,
padding, activity modifications, orthotic
design and footwear selection.
For footwear selection tips for this type
of injury and more information on forefoot
pain visit www.shoesfeetgear.com.au
NERANG
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MultisportMagazine
32TRI-IT!
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MultisportMagazine
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34RUN
RACE PREVIEW
35
What age
should my
child start
running?
Words by Jackson Elliott
WHAT DO YOU
RECOMMEND
FOR TRAINING
STRUCTURE,
FREQUENCY
AND DURATION
FOR A SEVEN
YEAR OLD? Leesa
Q. Our seven year old son loves running
and he has proven to have some natural
talent as evidenced by him winning
school and club events. We would like to
develop his running potential but in a way
that is not damaging to him physically,
psychologically or in a way that removes
the fun.
A. This is such a big question and
something that I often get asked, both in
my role as a primary school teacher and as
a coach of adolescent runners.
It is a difficult one to answer simply as
so many factors need to be considered
when we look at children beginning to
participate in sport. The answer to when
should a child start running is simple, as
soon as they want too. My two year old has
races up and down the beach or hallway
for the pure fun of running or hopping or
whatever game it might be. This form of
running for pure enjoyment should
be fostered and celebrated for as long
as possible.
As for structured running training this
is when it begins to be difficult to answer.
Factors such as the age of the child, the
distance they are training for, and what
other sports they are playing all need to
be considered.
Fortunately in South East Queensland
we have many fantastic coaches who have
great experience with developing children’s
running. We also have Little Athletics
which is a great introduction to all skills
related to running. So my advice would
be to get in touch with an expert in your
area and let your children get out and run.
Like adults the environment of the squad
is vital, if your child sees it as an enjoyable
place where being fit and trying hard is
rewarded and positive constructive advice
is given then you are on to a winner.
Our children are precious, we need to
Ask and Win!
Do you have a running question for Jackson?
Simply jump on our facebook page and fire
away! If we publish your question you win
a fantastic pair of Brooks running shoes.
www.brooksrunning.com.au
MultisportMagazine
nurture their running. Not go out there and
make every session hard and competitive.
A variety of running sessions is crucial,
some sprint sessions, some longer runs.
The physical environment is also crucial,
make good use of the hills, the beach and
the parks.
Whilst establishing and maintaining
good training techniques and form I like
to challenge children with beating last
sessions time or handicapping against the
older kids in the group.
As a rule of thumb the frequency of
children running should probably not
exceed four times a week and if under ten
they really don’t need to be running a total
volume of more than four or five kilometres
a session. Of course there are exceptions
and have faith in your local coach that they
have the best interest and development
of the young athlete at heart. I am of
the belief that whilst general aerobic
development is vital it is also important to
develop speed and correct form by doing
drills and sprints.
Ultimately any sport involving our
children should be fun based. As they
move into their early teens it is a good time
to change focus and set more competitive
goals along with an increase training
intensity and volume.
Until next time, happy running - Jackson
“The team at Multisport Mag
would like to congratulate
Jackson and his wife Alisa on
the birth of their new baby girl!”
Challenge Yourself,
Challenge Poverty
Words by Alan White
We’ve all been in that moment where
resolutions have been made in preparation
for a New Year. We’ve resolved to get fit,
be healthy and spend more time with
friends and family. In 2015, don’t spend
this year breaking your resolutions – live
them with Oxfam Trailwalker by taking part
in Australia’s ultimate team endurance
challenge.
committed and eager. We hit the trails in
the heat of February together and knew
from that point on, if we could get through
that experience together we were going to
be a great fit”, she said.
Oxfam Trailwalker Brisbane 2015 will
be held from 19-21 June and will see
400 teams walk or run either 100km
within 48 hours from Mt Glorious, through
the D’Aguilar National Park, to Mt Coottha, or 55km within 24 hours from Lake
Manchester, through the D’Aguilar National
Park to Mt Coot-tha.
“That’s what I love about Oxfam
Trailwalker, with the training and
fundraising, it provides me with a great
work-life balance.”
One such person living out her
resolutions is Karen Franklin who first
found out about Oxfam Trailwalker in her
local newspaper and upon registering, has
never looked back.
“It was just something I read in the
paper one morning. I thought it looked
like a fantastic challenge that would help
me reach my fitness goals, so I spread the
word at my local gym and before I knew it,
I had a team.”
“The key to a good team is to find likeminded individuals that are supportive,
It’s a fantastic way to get fit, I was drawn
to this event because it supports what I
think is a wonderful charity and a cause
that my family and I strongly believe in.”
Just like her fundraising efforts, Karen
takes training seriously, ensuring that the
team, including her support crew, are out
on the trail at least twice a month. With
teams completing the challenge in times
that range from seven to forty one hours,
anyone can complete Oxfam Trailwalker –
with the right training.
“We love to train and love meeting other
teams out on the trail, helping them find
their way or offer advice on how to prepare
for the event. I also want to make sure
my team mates have as much fun as I do
getting ready for the event and that it’s a
stress-free experience for them and with
planning, it can be.”
“We’re all in this together and because
this is a team event – you have to ensure
you support your team-mates and have their
back. Just like they’ll have yours”, she said.
In 2015, Karen is once again taking part
in Oxfam Trailwalker Brisbane, this time
the 55km event option and in what will be
a very special experience, she’ll be doing it
with her son. When all is said and done in
2015, Karen will have surpassed $25,000
in fundraising to support Oxfam Australia.
“Oxfam Trailwalker is a really special
event – it takes you on a bit of a journey.
You meet people from all walks of life and
work towards a common goal. The event is
so well run, so organised and the support
we receive each year is one of the main
reasons we keep coming back.
There is no pressure to fundraise – each
team is asked to raise the same amount,
it’s manageable and the Oxfam team are
with you the entire way. The event itself
is a challenging but inspiring moment I
look forward to. The experience is second
to none!”
Oxfam Trailwalker changes lives,
including your own. If you’re interested
in taking part and would like more
information, head to the Oxfam Trailwalker
website www.trailwalker.oxfam.org.au.
Welcome to your best year yet!
MultisportMagazine
RUN
Free-range Runner
Words by Andrea Murray
GOLD
COAST 1007 JUNE 2015
SUNDAY
It all started at the beginning of the year.
As often is the case, the stressors from the
previous year carried over into the New
Year with new life challenges pressing in,
threatening to systematically erode me of
my joy.
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It’s not a pleasant place to be, feeling
unable to breathe, wriggle or even able to
find the headspace to embrace all the good
things that life still had to offer. Unable to
change external circumstances, I decided
that I needed to proactively find something
to distract myself, but it needed to be
affordable, sustainable and achievable.
100 KM
SUPERMARATHON
I have long held the view that one needs
to pursue joy, health and wellbeing with
intent and so I decided to sign up for a
12 week nutrition, mindset and exercise
program. My goal was primarily to see if I
could stick to it for the 12 weeks, whilst
hopefully adding variety to my regular
exercise program.
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I never intended to start running. In fact
I believed my running days were over, my
knees never having fully recovered from
climbing Mount Fuji in Japan a couple of
years previously.
As part of the 12 week program, I was
required to ‘shuffle, walk, crawl or run’ one
km - timed. I was then given an overall
score and a challenge to improve that score.
As my quads, glutes and abs got
stronger, and as I got fitter, I started to find
that I wasn’t satisfied with the workouts I
was doing, so I bought a heart rate monitor
and used that to pace myself and push
myself a little harder. One day I decided to
run down to the local shop and to catch
a ride home with my husband, but when
I got there I decided to run the return trip
and I did, 4.2 km and I felt great. I never
viewed myself as a runner.
My next run was down at Shorncliffe. I
decided to run along the bay. The appeal
of the wind in my face and the smell of
the sea in the late afternoon was way too
appealing. I didn’t know it was the blood
moon that night and everyone was out
37
with their fancy telescopes. I decided that
seeing as I was there, I may as well run
until the moon came out. That night I did
my first 7.6 km. I was overjoyed.
A colleague had started her own running
journey and our lunchtime conversations
became increasingly about running. We
wanted to do a run together to celebrate our
successes so we signed up for Jetty to Jetty
- 10k. She found these fabulous running
shirts and so Team Chocolate Bubbles was
born and of course we nailed it!!
So here we are in 2015, two middle-aged
girls, quite astounded at how organically
we have turned into real runners with a
wardrobe full of running gear.
Where to from here? Who knows. What
I do know is I would like to run in every
state of Australia and
in as many places in
the world as I can.
What I also know, is
that for me running
is a joy and I am
determined to keep
it that way.
When I found my
legs, I also found
my wings.
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MultisportMagazine
38RECOVERY
RECOVERY
What is ‘pelvic floor
safe exercising for
athletes’?
Words by Sue Croft, Physiotherapist - Australian Physiotherapy Association Member
Meet Michelle...
Photography by: www.sharynthompson.com Michelle wears: www.scody.com.au
Two years ago, Michelle was a healthy,
fit and competitive forty year old,
happily married with two children. Her
passion was pole fitness and she had
been featured in an international pole
magazine and invited as a VIP guest
to watch the American pole fitness
competition in New York. She trained
hard at the gym and running as well as
spending hours working on pole tricks
whilst caring for a family and working
part-time – life was full.
Shortly after a mass was unfortunately
discovered which resulted in Michelle
having to under go a hysterectomy. After
four months of recovery, she started
back at the gym doing light weights to
build her strength up again to do pole
and get back to work, however she
started noticing something was just not
right down below.
After going to the doctors and then
a gynecologist, Michelle had developed
quite a severe case of pelvic organ
prolapse - where three of her organs
were trying to fall out through her
weak pelvic floor. This is an incredibly
embarrassing condition that most women
do not talk about but Michelle hopes that
by being open she can get other women
talking about it as pelvic floor issues
affect 1 in 4 women at some stage in
their lives.
Michelle opted not to have surgery as
there is a 1 in 3 case of failure rate. This
has meant she has sadly had to give up
pole which she still gets upset over as it
was a true passion of hers.
Infact in the short term she had to
stop almost everything and do intensive
physio to get some strength in her pelvic
floor. Because of this she decided to do
volunteer work at the Royal Brisbane
children’s hospital in the wonder factory.
“It makes you realise what you are
going through is nothing to the pain and
suffering you see some of these children
go through” says Michelle.
One shift that changed a lot of things
for her was working in oncology. “I was
really taken back by how many children
have cancer of some form. At the end of
the shift we were informed that two of
the little girls we had been playing with in
previous weeks did not make it”. It was at
this point Michelle wanted to do more for
these beautiful kids.
The hospital had a charity bike ride
from Redcliffe to Twin Waters coming up
so Michelle and a friend decided to take
the 100km challenge and raised $7,700
for the event. This gave her a new focus
and sense of achievement and she
was satisfied that she was helping kids
in need.
The children’s hospital foundation is
the nominated charity for the Mooloolaba
triathlon so that will be her next goal.
“I have started back in the pool and I’m
confident about the swim and bike ride.
My challenge is the fact I can no longer
run. I am so used to doing things to the
maximum and I’m highly competitive.
To walk the run is going to be
mentally challenging for me and
I have to continually use my
mantra that I’m completing, not
competing”.
Michelle now has three new
passions in life – fundraising
for the children’s hospital,
triathlon - to look after
her own condition
and raising
awareness for
other women,
that sport can
still be part
of your life
if you suffer
pelvic floor
dysfunction.
In Issue 12 of Multisport Magazine we
followed the inspiring story about Michelle,
a wife and mother, passionate about pole
fitness and all forms of exercise, who
had to make dramatic changes to her
previous exercise regimes due to significant
gynecological surgery and its impact on her
pelvic floor.
As Michelle’s continence and women’s
health physiotherapist, once I had given
her all the important education about
prolapse management and good bladder
and bowel habits, much of my role was
convincing Michelle that those significant
changes to her exercise programme had to
be made – but most importantly adopted
for life! She was devastated to give up the
pole fitness- the exercise ’love of her life’
but has now embraced triathlons with her
usual vigor and tenacity.
Research is telling us that sitting too
much is shortening our lifespan and is
the cause of significant disease profile.
In both Australia and the UK there is a
push for exercise to become prescribed as
a treatment for patients, just as writing a
MultisportMagazine
script for medications would be. Luckily
due to our exceptional weather, Aussies
enjoy and excel at a range of sports and
outdoor pursuits but the critical concept
for any woman undertaking any exercise
regime, especially vigorous exercise, is the
concept of ‘pelvic floor safe exercising’- that
the exercise undertaken is not increasing
the risk for that woman to develop
pelvic floor dysfunction such as urinary
incontinence, vaginal prolapse, faecal
incontinence, rectal and vaginal prolapse.
There is nothing more devastating for a
woman undertaking an exercise regime ‘to
get fit’, than finding after a period of time
that she has developed prolapse because of
a lack of awareness of the damage certain
exercises can do.
Vaginal prolapse occurs when there is
either muscle damage (levator avulsion) or
a relaxation of the fascial walls and other
ligamentous supports of the vagina causing
the organs – the bladder, uterus and bowel
to descend. It is usually related to childbirth
(vaginal deliveries) but can be caused by
straining with passing a bowel motion,
lifting excessively heavy weights particularly
at the gym, having a chronic cough (due to
smoking, bronchiectasis, asthma etc) and
doing high volumes of certain exercises such
as sit-ups, curl ups, crunches and double
leg lifts at the gym, in yoga or pilates.
Prolapse is very common with up to 50%
of women who have had a vaginal delivery,
suffering some sort of prolapse in their
lifetime. 10% of these women will require
repair surgery and up to 30% of those
operations will fail and have to be redone.
Urinary incontinence is also very common
with 1 in 3 women suffering incontinence
(stress and urge incontinence); with
approximately 4.2 million men, women
and children across all ages having some
form of incontinence in their lifetime and
the cost to the Australian economy is huge
($40 billion per year).
Understanding ‘pelvic floor safe’ concepts
is especially important for those women
who have had a vaginal delivery or had
gynecological repair surgery, if undertaking
high intensity sports and activities. Adapting
and modifying your sport or activity is
critical to ensure longevity with your desired
pursuit and helps prevent damage to your
pelvic floor which ultimately may require
surgical repair.
So what are ‘pelvic floor safe’ exercises?
They allow you to specifically strengthen
your abdominal muscles with decreased
downward forces and are generally those
of lower impact. So always perform safe
abdominal exercises: avoid sit-ups, the
full plank and double leg lifts; lift lighter
weights, with more repetitions until you
Facebook, Twitter, blogging and iPhones we
are sitting more and more for longer and
longer; and the evidence is compelling that
exercise releases endorphins and can be
important in the management of anxiety,
depression and chronic pain conditions. So
when I found this quote, I felt compelled to
share it with you…
fatigue; avoid deep squats with a wide
stance (and especially weighted vests) and
cycling is pelvic floor safe because of the
seated support (but be careful of the effort
required on hills).
But I understand running is an important
part of many sports like triathlons. There
are treatment strategies and devices such
as pessaries, which can help prevent both
incontinence and prolapse by giving vaginal
support, allowing you to run and so it is
important to consult with a pelvic floor
physiotherapist to be assessed and treated.
Some safe abdominal exercises:
On all fours, hands under your shoulders,
knees under your hips, maintain your
lumbar curve. With your head in a neutral
position, gently contract your low tummy
and pelvic floor, lift your right arm out and
left leg together, hold for 3 to 5 seconds
and repeat with left arm and right leg. You
can make this harder by placing a soft ball
in the middle of your back and trying to
balance it there.
Lie on your back, knees bent up, gently
contract your low tummy and pelvic floor
while continuing to breathe. Keeping your
pelvis steady, draw your right leg to the
chest and then straighten your leg out,
holding the straight leg about 8cms (3
inches) off the bed/floor for a count of
3 and then go back to starting position.
39
Repeat 5 to 10 times. To make it harder
you can add a straight leg raise.
General advice
Other important strategies are regular
pelvic floor muscle training; bracing your
deep abdominal and pelvic floor muscles
with increased intra-abdominal pressure,
minimizing your caffeine and always
using the correct position and dynamics
for defaecation (see diagrams) which is
protective of the pelvic floor.
But we all know exercise is far more than
about getting fit. We know that when we
exercise, endorphins are released and stress,
anxiety and depression can be alleviated and
as a physiotherapist treating many pelvic
pain conditions including sexual dysfunction,
physical exercise is one of the mainstays of
the new psycho-social approach to managing
persistent pelvic pain.
So to conclude, the evidence is
compelling that if we sit all day we are
likely to live a shorter life; and the evidence
is compelling that due to computers,
“Every morning in Africa a gazelle
wakes up. It knows it must move faster
than the lion or it will not survive.
Every morning a lion wakes up and it
knows it must move faster than the
slowest gazelle or it will starve.
It doesn’t matter if you are the lion or
the gazelle, when the sun comes up,
you better get moving.”
Maurice Greene
BIO
Sue Croft is an APA private pelvic
floor physiotherapist at Highgate Hill,
Brisbane. She has written two books:
Pelvic Floor Recovery: Physiotherapy
for Gynecological Repair Surgery
and Pelvic Floor Essentials. She is
a passionate advocate for Women’s
Health and continence promotion and
is active on social media (follow her
on Twitter @scroftpf and Facebook).
She writes a blog dedicated to
educating women about their pelvic
floors- simply google Sue Croft blog
and click follow.
Pelvic Floor Recovery Books
By Sue Croft B.Phty.(UQ) – Physiotherapist with a special interest
in Continence Promotion and Women’s Health.
Bladder, bowel and prolapse problems are common
in women. These two books outline simple strategies
to improve your bladder and bowel, teach you
how to correctly exercise your pelvic floor muscles,
educate to prevent damage to surgical repairs and
overall, assist with improving self esteem.
Buy books
online for
$20 each +
postage.
www.pelvicfloorrecovery.com
MultisportMagazine
40
SPORTS PHYSIO / CHIRO / MASSAGE / PODIATRY DIRECTORY
NUTRITION
SPORTS PHYSIO / CHIROPRACTOR / PODIATRY / MASSAGE / SPORTS PSYCHOLOGY
Gold Coast’s leading structural
podiatrists. Improving performance
and reducing pain. Setting people
free of pain in the feet, knees and
legs for many years.
Queensland-based Instinct Sports Nutrition launches
high quality, tasty supplements for athletes
1 hr Massage only $45 normally $90
*1st timers only. Mention Multisport Mag.
A Queensland-based
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range of highly nutritious
and great-tasting
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endurance athletes.
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P: 07 5571 1777
www.hiptotoe.com.au
Sports
Sports Chiropractor
Chiropractor
Physiotherapists
Physiotherapists
Sports Masseuses
Masseuses
Sports
Colin Clarey
Colin Clarey
Triathletes Say Yes!
Launching three easy to digest sports
nutrition products – a rehydration formula,
energy gel and brown rice protein powder
– Instinct Sports Nutrition offers athletes a
one-stop shop for nutrition during training,
pre-race preparation, racing and recovery.
B.App.Sc. (Chiro), ICSSD
B.App.Sc. (Chiro), ICSSD
‘Working with elite & age-group triathletes since 2006’
‘Working with elite & age-group triathletes since 2006’
Instinct Sports Nutrition director Andrew
Malcolm-Smith says the products are low
in fat and with little or no sucrose and
Immediate health fund rebates
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are made from high quality, natural and
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“Instinct has developed highly-nutritious
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know they are getting the best for their
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great so you can get them down fast,” said
Mr Malcolm-Smith.
“Our research indicated that athletes
wanted products that were nutritious,
effective, easy to digest and great-tasting
and these qualities were lacking in many
current sports alternatives.”
Whether you’re a professional athlete,
sports endurance athlete, or weekend
warrior, Instinct Sports Nutrition provides a
natural, safe and comprehensive nutrition
system to supplement your training and
racing routine.
41
Sports dietician and Eatsmart Nutrition
consultant Kerry Leech said the Instinct
rehydration formula contained sodium
phosphate which helped maintain balanced
hydration, reduced lactic acid build up and
also helped to oxygenate the muscles.
“The rehydration drink contains no
sucrose and a higher sodium content which
means the formulation is ideal for pre race/
competition preparation and post race
recovery,” Ms Leech said.
Ms Leech said she has been trialing
Instinct Sports Nutrition products with
both individual endurance athletes and
sports teams.
“All athletes have reported better
hydration, recovery and, in some cases, the
cessation of chronic cramping.”
“Instinct brown rice protein powder is also
well designed for post exercise recovery.
“Providing a range of amino acids
(including 3g of leucine) it will provide
the stimulus you need post workout to
enhance the resynthesis of muscle to
maximise your results.”
Instinct Sports Nutrition products are
available at www.instinctsportsnutrition.
com.au/shop and selected retailers.
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MultisportMagazine
Going for Gold
Finally what athletes have been
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ISSUE # 15
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MultisportMagazine
42NUTRITION
NUTRITION
A Dietitian Approved
approach to body fat
loss for Triathletes
Words by Taryn Richardson
I despise the word ‘diet’ and don’t even get
me started on ‘detox’. The idea of a quick
fix is appealing but unfortunately there is
no magic pill for weight loss.
Diets are often gimmicky, unsustainable
and are not going to provide adequate
fuel to keep up with the often-high load
of triathlon training. There are some very
real consequences to inappropriate weight
loss such as altered hormones, reduced
immune function, impaired growth and
development and don’t forget warped
psychological state (Yes, being ‘hangry’ is a
real thing).
You’ll notice decreased muscle strength,
anaerobic power and endurance capacity;
none of which are helpful when training
or racing. Success as a triathlete in part
relies on the athlete carrying his/her own
body mass over a certain distance (sprint,
OD, 70.3, IM), so it makes sense that
a light and lean frame is desirable. So
how can you lose weight (body fat) in a
healthy, sustainable way while maintaining
muscle mass and keeping the strength and
performance to maintain training? Here are
my top 5 tips:
1. SLOW
& STEADY
WEIGHT LOSS
IS KEY
A long-term approach is required to
lower body fat levels while maintaining the
ability to train effectively. The ultimate goal
is to change the balance between daily
energy intake and energy expenditure. Body
fat stores are reduced when the scales are
tipped to an energy deficit (where intake is
less than expenditure).
Aim to lose no more than 0.5-1.0kg/
week. This requires an energy deficit of
2000-4000kJ/day. An effective way to
create an energy deficit to achieve loss of
body fat is to replace energy-dense foods
with low energy-density foods like these
examples:
•S
wap your daily cappuccino on full
cream milk to a skinny capp to save
380kJ
•S
wap your afternoon mars bar craving for
an apple to save 1090kJ
nutrients in your day, base your lunch and
dinner around the plate model below:
• ½ plate of ‘free’ vegetables (carrot,
capsicum, spinach, zucchini, broccoli)
• ¼ plate of protein rich foods (meat,
chicken, fish, legumes, eggs, tofu…)
• ¼ plate of nutrient dense carbs (potato,
sweet potato, corn, rice, quinoa, pasta…
always choose wholemeal/wholegrain)
Multisport Magazine welcomes our new
Nutrition contributor Taryn Richardson.
Taryn is an Accredited Practicing
Dietitian and Sports Dietitian working
with the Australian Institute of Sport’s
National Performance Centre triathletes
on the Gold Coast. Director of Dietitian
Approved Taryn’s favourite quote is: ‘You
can’t out-train a bad diet’. As a triathlete
herself, she knows first hand the
demands training has on your lifestyle.
www.dietitianapproved.com.au
• Swap your chocolate chip muffin for a
tub of Chobani low fat natural yoghurt to
save 1150kJ
2. FOCUS ON
NUTRIENT
DENSITY
3. PERIODISE
YOUR INTAKE
Not every day is the same and neither
should your dietary intake. Some days
will be heavy training days while others
complete rest days. The easiest way to
fluctuate your intake based around training
load is to stick with three main meals each
day as a base, then build extra snacks in
and around training for fuel and recovery.
It’s important to be strategic with
carbohydrate in and around training
sessions in order to fuel desired training
adaptations and assist recovery, while
still creating an energy deficit to achieve
weight loss. Training fasted (not eating
breakfast before training) can promote the
use of fat as a fuel source. But be careful
using this strategy all the time as low
carbohydrate availability may negatively
affect performance. Low glycogen levels
(carbohydrate stores in the muscles and
liver) have been associated with increased
fatigue and perception of effort, poor
concentration, increased risk of injury and
compromised recovery. Also, don’t forget it
may be possible to train harder and for a
longer period if carbohydrate is consumed
before exercise.
Overall, this will result in greater energy
use and a better contribution to the
negative energy balance that is needed to
cause fat loss. Make sure there is a plan
to your training program. Train fasted
for a slower, steady paced or recovery
session; fuel up before a hard interval run,
hill-repeats on the bike or speed work in
the pool as an example. Check with an
Accredited Sports Dietitian to determine
what periodisation is likely to assist your
performance and body composition goals.
4. EAT
MINDFULLY
By eating with distractions, you won’t
actually realise that you’ve eaten your meal
Nutrient density is a measure of the
amount of nutrients a food contains in
comparison to the number of kilojoules.
Nutrient dense foods essentially give you
the ‘biggest bang for your buck’. With a
heavy training load, you have increased
requirements for vitamins, minerals and
antioxidants so nutrient density should be
your focus. To ensure you have enough
43
or snack, leaving you wanting more when
you don’t really need it. Turn your TV/
computer/phone off and take time out to sit
at a table and concentrate on what you’re
eating. Time yourself and try to take at
least 20 minutes to eat your meal. This will
give your stomach enough time to tell your
brain that it is full. To take longer, put your
knife and fork down in between mouthfuls,
cut your food into smaller pieces and focus
on chewing and actually tasting your food.
Remember there aren’t any tastebuds in
your stomach!
5. GET
ORGANISED
Healthy eating can be easy with a bit of
time spent on planning and organisation.
Take the time on the weekend to do some
menu planning. Write a shopping list and
stock up the kitchen with smart, nutrient
dense ingredients for the week ahead. Batch
cook meals like mince, curries, stir-fry’s
and keep leftovers in the freezer for busy
evenings instead of grabbing takeaway or
making poor choices when you’re starving.
PREPARATION
IS KEY!
RACV Royal Pines Resort
Gold Coast Marathon Package
Auto club members from $509 twin share
Non members from $629 twin share
4-6th
July
2015
Package includes 2 nights accommodation, breakfast daily, a yoga
class on Saturday, dinner Saturday evening and a transfer to the
marathon precinct on Sunday.
BONUS: Special rates available on express pedicure or 30 minute
massages post race. Exclusive to Marathon Packages.
For bookings please call 07 5597 8700
or email [email protected]
RACV Royal Pines Resort
Ross Street, Benowa, QLD
www.racv.com.au/royalpines
Conditions Apply. Subject to availability. Select Dates only. Autoclub membership includes NRMA, RACQ and
RACV. Valid Auto Club membership card must be quoted on reservation to be eligible for member pricing.
MultisportMagazine
MultisportMagazine
PAPARAZZI
45
Leanne Handreck Photography
44PAPARAZZI
Leanne Handreck Photography
Leanne Handreck Photography
Is this
You?
Leanne Handreck Photography
MultisportMagazine
Leanne Handreck Photography
MultisportMagazine
2 0 1 5
TRUE GRIT
AUSTRALIAN
24HR ENDURO
Saturday
6th JUNE 2015
Take on a personal challenge and join thousands of
others at the 37th annual Gold Coast Airport Marathon,
to be held 4 – 5 July 2015.
Enjoy the beautiful Gold Coast conditions on the fast, flat
and scenic course which takes in the sights of Australia’s
picturesque coastline. The internationally recognised
event received a gold label from the IAAF in 2014 and
continues to attract international attention.
MARATHON
HALF MARATHON
There’s a race for everyone on the first weekend in July,
including the 42km Gold Coast Airport Marathon, the
Wheelchair Marathon, the 21km ASICS Half Marathon,
the Wheelchair 15km, the Southern Cross University
10km Run, the Suncorp Bank 5.7km Challenge and the
4km Junior Dash and the 2km Junior Dash.
Enter at goldcoastmarathon.com.au
10KM RUN
5.7KM CHALLENGE
goldcoastmarathon.com.au
JUNIOR DASH
QueEns Birthday long weEkend
Individual, Team of 2 or Team of 4
SYDNEY
Hawkesbury River
Photo: Jason Malouin/OxfamAUS
Australia’s original team endurance event
100KM | TEAMS OF FOUR | 48HRS
FRIDAY 19 – SUNDAY 21 JUNE 2015
MOUNT GLORIOUS TO MOUNT COOT-THA
55KM | TEAMS OF FOUR | 24HRS
SATURDAY 20 – SUNDAY 21 JUNE 2015
LAKE MANCHESTER TO MOUNT COOT-THA
THINK YOU’VE GOT
WHAT IT TAKES?
Register your team now!
www.oxfam.org.au/trailwalker