rebecca adlington

Transcription

rebecca adlington

sportsister
the heartbeat of women’s sport
Issue 18: March 2012
MUST-HAVE NEW
RUNNING KIT
LOOKING FOR A FAST
PACED SPORT TO TRY?
What about handball…
TRI BIKE BUYERS GUIDE
TIME TO UNWIND WITH A
SPA BREAK IN THE UK
NO TIME TO TRAIN?
It’s easy with our 15 minute
power sessions
win
A RUNNING HOLIDAY
IN THE ALPS WORTH
£1500, A VICTORIA
PENDLETON DESIGNED
BIKE AND NEW
RUNNING KIT FROM
SUGOI
rebecca
adlington
THE QUEEN OF THE POOL
*
inspirational
*
motivational
*
accessible
*
contents
Sportsister Ltd
Regency Offices
2 Wood Street
Bath, BA1 2JQ. UK
Website:
www.sportsister.com
Tel:
+44 (0) 1225 326 430
Email:
[email protected]
7. news
What’s being done and said in the world of women’s sport.
8. kit bag
Get the basics right and it’s a great start. Specialist sports
underwear should be on every Sportsister’s shopping list.
10. Rebecca Adlington
We talk to Britain’s double gold Olympian swimmer as
she strives to replicate her Beijing form on home soil.
p10
12. runner’s notes
What every runner needs to know.
Sportsister Founders
Danielle Sellwood
and Louise Hudson
Editorial Director
Louise Hudson
16. fitness notes
News, products and views from the fitness world.
Marketing Director
Danielle Sellwood
19. cyclist’s notes
Head of Advertising
Heidi Wilson
Tel: 07584 528 787
All things new and cool for those on two wheels.
20. getting started
Handball is one of the fastest and most exciting sports
to play. Find out why with our getting started guide.
p12
22. travel
Advertising Manager
Rachel Butcher
Tel: 07785 467 432
Advertising Sales
Rebecca Carbery
Tel: 07711 263 771
We’ve discovered some of the most exciting spa retreats
to ensure you get the most out of a little self indulgence.
24. wellbeing
Editorial Assistant
Jessica Whittington
Get fancy feet – with our tried and tested foot care products.
26. half time
Editorial Intern
Lizzie Flint
Our guide to what’s new… what’s good… what works…
what’s worth spending your money on… what’s fun.
30. fashion
p22
Runners should embrace the brightest shades of
summer and stride out with confidence.
Contributors
Nina Anderson, Amanda
Hamilton, Sarah Juggins,
Holly Patel
Graphic Designer
Marta Gonzalez Garcia
34. 4 stars 5 questions
See what Keri-Anne Payne, Becky Hammond,
Melissa Reid and Lucy Boulton have to say.
Publisher
Richard Hughes
36. the knowledge – swimming
Printed by
Warners Midlands PLC
Swimming is much more than doing lengths in a pool.
We test aqua fitness, look at swimming holidays and
find the best swimming events for the year.
Distribution
Gold Key Media
38. nutrition
p30
We head east with some great recipes from Vietnam.
COVER PHOTO
Rebecca Adlington
courtesy of Speedo
42. competitions
Win an all-inclusive running holiday in the Alps worth
£1500, some Sugoi running kit and a bike from Victoria
Pendleton’s new collection.
44. events
what’s online at sportsister.com
COMPETITIONS
Head to our competitions page to see all the latest giveaways
We report on Race Your Pace and Tri-Adventure.
46. training
4
SPORTSISTER NEWSLETTER
Sign up for our free weekly e-newsletter
No time is no excuse. Follow our 15 minute power
training sessions.
SPORTSISTER BLOGS
50. what’s on
Read our exclusive blogs written by both the Sportsister team and also top
sport stars
Get inspired with our pick of the best sporty events
to do and watch.
FIND US ON:
www.sportsister.com
start-line
meet some of the team
editor’s letter
Amanda Hamilton: Nutritionist
Background: One of the UK’s
most recognised personalities
in health and wellbeing and the
creator of online diet programme
Amanda Hamilton Weight Loss
www.amandahamilton.co.uk.
Essential piece of kit: iPod
and headphones. A must for
distracting me from the pain of
hard work! I love my own zoning
out time.
The first time I met Rebecca
Adlington, the front cover
star of this issue, she had
just stepped off the plane
from Beijing after winning her
infamous double gold Olympic
medals. The nineteen-year-old
was shell shocked from all the
attention she was receiving,
and she told me how, when
she left for China, no one
knew her name but now the
media were queuing up to talk
to her. It was quite a moment
for the girl from Mansfield.
Nina Anderson: Running coach
Background: As a running coach
Nina devises goal-orientated
weekly running programmes. She
coaches runners of all ages and
abilities to be the very best they
can be.
Essential piece of kit: The only
essentials are decent running
trainers - I’ve worn the same
Asics model shoe for the last 10
years.
,
Sarah
Juggins: Sports writer
Background: A runner and hockey
player, Sarah has now started
doing adventure racing and loves
the variety of these challenges.
She is also a freelance journalist.
Essential piece of kit: My
climbing shoes. I have just taken
up climbing and while you can
wear just about any clothes to
climb in, a good pair of shoes
gives you Spiderman capabilities.
Rachel Butcher: Advertising
Background: Following the
birth of her second child Rachel
needed to find a sport that fitted
in with her lifestyle of being a full
time mother, so running was the
easiest choice. She now runs 15
miles a week and is training for
her first half marathon.
Essential piece of kit: My sports
bra, it’s essential to get the right
fit and be comfortable before
beginning any exercise.
How her life changed from that day onwards – she is now a
household name and a regular face in the media. Her local
swimming pool has been named after her and even a local
pub now takes her name too. And she has been busy adding
more titles in the pool too – Rebecca is now the European,
Commonwealth, World and Olympic champion in the 800m
freestyle. She talks to us about this incredible journey on
page 10.
If that gets you inspired to pull on your swimsuit then don’t
miss The Knowledge as this month it’s all about swimming
(page 36). We’ve got some top tips from another phenomenal
British swimmer – world champion Keri-Anne Payne, a guide
to some of the best events to sign up for, we look at swimming
holidays and also put aqua fitness to the test – a way to enjoy
being in the water even if you are not a swimmer.
Leaving the pool behind we bring you our favourite running
gear (page 30) to take you into spring with renewed vigour.
With three members of the Sportsister team running the Virgin
London Marathon this year the office is going running crazy!
We also have some great training ideas for when time is tight
(and let’s face it, when is it not?) Turn to page 46 for some
easy to follow 15 minute power sessions.
Finally, if that all sounds a bit hectic then why not unwind on a
British spa break (page 22) because rest and recovery is just
as important as putting in all the hard yards.
Enjoy!
Louise
which top tweeters do we follow?
Don’t forget to follow us on Twitter for all the latest Sportsister news and views - @Sportsister
@britishswimming
Follow for all things swimming and
to keep up with all the action at this
month’s Olympic selection trials at the
London Aquatic Centre.
February 2 2012 GB synchro's in pink for
today's #pinkthursday #olympicthursday
Join in too and send in photos.
@alexdanson15
Reading, England and Great Britain
hockey player. She was selected in the
2011 FIH All Stars team.
February 5 2012 Sleep eat and all preps
done. Now it’s about hard work and
belief. GB v Argentina final CT live BBC
red button 11pm GMT.
@insideLDN2012
Follow this official BT Storyteller for the
London 2012 Olympic Games who has
been working inside the Olympic site
since July 2008.
February 1 2012 Fancy a swim in the
London 2012 Aquatics Centre pool right
now? This is the view you would be
seeing if you were...
www.sportsister.com
5
news
news bites
CYCLING
Jess Varnish and Victoria Pendleton
smashed the world record to win
gold in the team sprint to beat the
previously invincible Australians, with
a time of 32.754 seconds.
The women’s team pursuit trio
Joanna Rowsell, Laura Trott and
Danielle King also won gold winning
in 3 min 18.148 sec in a superb final
against a Canadian team that really
stepped up to the plate.
SAILING
The women’s GB match racing trio
of Lucy Macgregor, Annie Lush and
Kate Macgregor secured gold at the
Miami World Cup Regatta in their final
against Australia. Annie said: “It’s a
great start to 2012 for us. You can see
from the results this week just how
tight the fleet has become – everyone
is pushing hard so there’s plenty of
hard work still ahead of us.”
HOCKEY
GB won silver in the Champions
Trophy in Argentina to secure the
team’s best ever finish in a world level
event. It was the same 16 players
who had beaten Germany just over
24 hours earlier in the semi-finals that
went on to challenge Argentina in the
final. The world champions eventually
finished on top, with a single penalty
corner strike by Silvina D’Elia late in
the first half enough to earn them gold.
spotlight on
London 2012
Name: Katherine Grainger
Sport: Rowing
Date of birth: 12/11/75
We’ve now passed the six months to
go milestone - how are you feeling?
Very excited. Obviously as soon as the
new year came it became very real. You
start to realise the scale of the thing that
we’re embarking on. It’s a huge and very
special event and a once in a lifetime
opportunity for so many people.
You’ve already gained medals in three
consecutive Olympic Games - how
would it feel to add a home Games
medal to that?
I genuinely consider myself incredibly
lucky to have had an Olympic career
at all. So to get to the stage where I’ve
reached my fourth Olympic Games, at
home, at a time when I’m probably more
successful now than I’ve ever been in my
career, you couldn’t write it any better!
Is competing on home water
important to you?
Yes, we experienced it on a smaller scale
in 2005 and 2006 when we had events
at Dorney Lake (Olympic rowing venue).
Even though it was a much smaller scale
the crowd that came and the support we
had was brilliant. I felt huge pride and
quite a responsibility to all these people.
You could also see the pride they had
waving their Union Jacks and hearing
the chants - it definitely lifts you. You
want to put on the performance of your
life in front of those people.
Photo credit: Peter Spurrier, Intersport Images
You and team-mate Anna Watkins are
among the favourites in your event
- how do you deal with that kind of
pressure?
The nice thing is that we feel we’re in it
together, so yes there will be pressure
with the expectation. But our own
expectations are so high that we can’t
really get any more expectation put on
us. We know that if we get it right then
we are faster than anyone else and it’s
really in our own hands to make sure
that everything we do over the next six
months is done to the best of our ability.
If that happens then the result should
take care of itself.
Has the pre-Olympic year brought
a healthy rise in the level of
competition?
Yes definitely. The Royal Championships
last September was also the Olympic
qualification regatta so we saw a lot of
countries really step up their game.
I think there are quite a few nations who
would be queuing up to take us on but
by having a dominant record it does put
some people off. It’s nice if you feel that
psychologically you’ve got them on the
rocks before you’ve even started the
race. We just need to make sure that
we don’t give anyone else a chance of
thinking they can beat us and do our
job right.
US Women’s Professional Soccer League suspended
Photo credit: GB Hockey
SKELETON
Shelley Rudman claimed the skeleton
World Cup series title for the first time
in her career. After coming third in the
final race, Shelley had accumulated
enough points to give her the world
title overall. More success for GB
came at the final race in Calgary,
Canada, as newly crowned junior
world champion Lizzy Yarnold edged
out German former world champion
Anja Huber to claim gold for her
second World Cup race win in only
four starts.
The 2012 WPS season has been
suspended as a result of an ongoing
dispute with a former owner, leaving
five British players without a club in a
year which features both Euro 2013
qualification and the Olympics.
England and Boston Breakers striker
Kelly Smith has been left feeling
“devastated” after learning the news.
“It’s a big year for women’s football with
the Euros and Olympics,” she said, “It
was a total shock to receive the email
from the league.”
The league, which features five teams,
has established plans to return for the
2013 season.
It’s time to have your say
At Sportsister we are often called on to comment about the political issues
surrounding women’s sport. But now we want to hear from you – we are giving you
the chance to use Sportsister as a platform to air your views. It can be a global
matter, a nationwide problem or simply something that’s personal to you – but it
must be about women’s sport and it has to be relevant to our readers.
So, if you want to have your say – be it a rant or a celebration, now is your chance.
Just head to www.sportsister.com/features/have-your-say to find out more.
www.sportsister.com
7
kit bag
firm foundations
Make no mistakes – what you wear under your sportswear can make a real difference. Be
comfortable and supported and you’ll feel confident and strong, whatever sport you are doing.
Panache
Sports Bra (£29.99)
www.boobydoo.co.uk
Pure Lime 0039
Seamless Bra Top (£19.99)
and 0057 Seamless
Hipsters (£11.99)
www.purelime.com
Under Armour Armour Bra
(£42.00)
www.underarmour.com
Berlei Fit Crop Top (£30.00)
www.berlei.com
Pure Simple Sport Zumba Tie Dye
www.jdsports.co.uk
Shock Absorber Run Bra
(£37.00)
www.shockabsorber.co.uk
Freya Active UW Sports
Bra (£29.00)
and Short (£11.00)
www.figleaves.com
Patagonia Crossover Bra
(£45.00)
www.patagonia.com
Triumph Fusion Star
(£40.00)
www.triumph.com/uk
Dans-Ez Cross Training
Bra (£22.95)
www.dans-ez.com
1652 Sportjock Super
www.sportsbra.co.uk
Odlo Evolution Light Trend Singlet
(£35.00) and Pant (£30.00)
www.odlo.com
8
www.sportsister.com
Arc’teryx Phase SL Bra (£25.00)
www.arcteryx.com
adidas Supernova
Racer Bra (£30.00)
www.adidas.com/running
interview
the queen of the pool
REBECCA ADLINGTON
Four years ago Rebecca Adlington went into the
Beijing Olympics as a virtual unknown to those
outside the swimming world. Fast forward to
2012 and she’s one of Britain’s best gold medal
hopes for the Games. Sportsister’s Jessica
Whittington caught up with the double Olympic
champion as she prepares to take her first step
this month towards defending those titles.
“COMPETING AT A
HOME OLYMPICS,
IN FRONT OF A
PASSIONATE
HOME CROWD,
WOULD BE THE
HIGHLIGHT OF
ANY ATHLETE’S
CAREER. I HOPE
TO BE ABLE TO
EXPERIENCE IT.”
10 www.sportsister.com
Rebecca Adlington has often been referred to
as Britain’s ‘Golden Girl’ and, although we might
try, it’s impossible not to carry the cliché. She’s
claimed titles at every level - Olympic, world,
European, Commonwealth - and is arguably one
of Britain’s most successful swimmers, yet she
still refuses to take her place at this year’s home
Games for granted. Ironically, it’s this modesty
which may even put her in better stead towards
securing herself a spot - she understands
previous success is no free pass card, it takes
hard work at the top.
And so the first target for Rebecca and her GB
team-mates on their road to 2012 success is this
month’s British Gas Swimming Championships.
Although there is a second chance to qualify
for the Games in Sheffield in June, the majority
of berths will be booked this time round in the
Aquatics Centre.
The 23-year-old will be competing in the 200m,
Words: Jessica Whittington
400m and 800m freestyle at the selection trials,
which run from March 3-10. Given her track
record, qualifying should prove a walk in the park,
or, in fact, a paddle in the pool as it were, but
Rebecca’s not so certain.
“There will be some nerves at the trials, that’s
for sure,” she says. “So much rests on the
Championships.
“We have so much quality in the events I compete
in. There’s the likes of world champion KeriAnne Payne as well as Olympic medallist Joanne
Jackson to name just two.
“As there are only two spots available for each
individual event, it will be a challenge simply to
qualify.”
Failing to make the team is, unfortunately, a
possibility Rebecca’s had to consider. Having
experienced something vaguely similar when
she missed out on qualifying for the 2006
Commonwealths in Melbourne she understands
it’s not the be-all and end-all, but missing a
Commonwealths in Australia isn’t quite the same
as missing an Olympics on home soil.
“If I didn’t qualify for the London Olympics it
would obviously be a huge disappointment,”
she says. “However, given what I’ve achieved
interview
so far in my career I’d still be proud of my
accomplishments.
“As an athlete, I need to back myself, and that’s
what I’ll be doing when I go to the trials.”
Rebecca was a tender 19-years-old when she
scooped two golds, one in the 400m and another
in the 800m freestyle, in Beijing. Her success
in the 400m made her the first woman to win
Olympic swimming gold for GB since Anita
Lonsbrough in 1960. Her 800m freestyle also put
her in the history books - she broke swimming’s
longest standing world record by two seconds,
one held by the USA’s 1988 Olympic champion
Janet Evans.
And this feat in itself has relevance again today
for Janet is one of several athletes looking to
come out of retirement to compete this summer.
The 40-year-old mother of two retired after the
Atlanta Games in 1996 and had set the world
record in 1989, when Adlington was aged just six
months. This, in itself, gives you some idea of the
talent, passion and level of competition that will
be on show later this year.
“It would be amazing if she [Janet] qualified for
the American team,” Rebecca says. “I’d love to
race her. There will be lots of talented swimmers
in the 800m event.
“In the 400m the favourite will be the Italian
Federica Pellegrini, who is the current world
champion. The competition to get a medal will
be very stiff.” But where better to see off that
competition than at a home Games. “Competing
at a home Olympics, in front of a passionate
home crowd, would be the highlight of any
athlete’s career,” she admits. “I hope to be able to
experience it.
“I’m used to Aussie or American crowds cheering
their swimmers on - so to have a British crowd
cheering us on in London would be an incredible
experience. A home Games would be really special.”
However, with all the highlights that a home
Games bring, Rebecca also knows there will be
the added weight of expectation this time round.
She will need to take strong personal belief
with her to the blocks in order to avoid a repeat
of her 2009 World Swimming Championships
performance.
“I struggled initially after Beijing with the
expectation on me and worried too much about
achieving for other people,” she admits.
And that struggle showed when, in Rome,
Rebecca experienced not a failure by any means,
but it was certainly a disappointing meet for
her given the previous year’s highs. Two bronze
medals in the 400m freestyle and 4 x 200m
freestyle relay were accompanied by a surprise
fourth place finish in her favourite event, the 800m
freestyle, which proved, perhaps, that the weight
of expectation had become too much to bear.
However, all is experience, and this is one
Rebecca has certainly learnt from. “Now I simply
try to focus on myself and what I have to do,”
she says. “There may be additional nerves for
all British athletes; however it’s a question of
channeling this in a positive way and feeding off
the buzz from the home crowd.
“I’ve had four years to prepare myself mentally
so I try not to worry about performing well for
everyone and simply focus on myself and the
close team.”
There was talk after Beijing that Rebecca might
not even be a part of London 2012 with people,
including her grandma, questioning why she
might want to carry
on after securing such
success. But Rebecca
insists giving up never
crossed her mind.
“I was only 19 when
I won in Beijing and I
love everything about
swimming, so I never
considered retiring,”
she says. “Swimming
has been such an
important part of my
life, ever since I can
remember. Giving up
after Beijing wasn’t
even a consideration.”
But there have since
been new reports that
retirement is on the
cards, should she either
have a successful run
or fail to qualify for
London. She soon puts
that straight.
“I STRUGGLED INITIALLY AFTER
BEIJING WITH THE EXPECTATION ON
ME AND WORRIED TOO MUCH ABOUT
ACHIEVING FOR OTHER PEOPLE.”
“Eventually everyone
has to retire,” she
laughs, “but I don’t have
any plans to retire at the moment and I don’t have
any injuries which would force me to either.
“Once the Olympics have passed I’ll take some
time to decide my future plans. As a swimmer it’s
very important to concentrate on the next event
and right now that’s the Olympic trials. Once
that’s done, it’s then the Olympics and after that I
might think about what I want to do.
“If I qualify then the aim would be to enjoy the
experience of a home Olympics and hopefully
perform to my best - if that’s good enough to win
medals then great.
“Simply I love swimming, so never think about
stopping. It’s my life and I love it. It’s my job and I’m lucky that I can do something I love.”
www.sportsister.com
11
runner’s notes
event alert
WARRIOR DASH
Welcome to the world’s largest and most
fierce running series; the Warrior Dash,
that is making its England debut this
summer.
This extreme event series takes only the
brave on a ‘hellish’ 5k journey where 12
obstacles of torment await you at every
step of the way. It really is as much about
the mental challenge as the physical one.
You will be mud crawling, fire leaping,
wading through waist deep water,
hurtling beneath barricades and
scurrying under barbed wire. Sound like
your kind of challenge? Make sure you
take a change of clothes!
London – June 23
Entry cost: £50
North Yorkshire – June 30
Entry cost: £45
More info: www.warriordash.com
Say what?
No need to be baffled any longer, as running coach Nina
Anderson talks us through five popular terms regularly used
in running training, and explains exactly what they mean.
1. PERIODISATION. Periodisation
is the term used to describe the
planning process of dividing the year
into training phases geared towards
a runner’s goal e.g. a marathon
runner competing annually (single
periodisation), or a track runner
competing indoors and outdoors
(double periodisation). It normally
consists of the following stages:
preparation (background running and
fitness), specificity (focused training),
pre-competition (taper gets body
ready for race), competition and rest.
2. INTERVALS. These are runs of
sustained effort followed by periods
of rest or recovery (slow jogging or
standing still). They are a brilliant way
to push training on and a must for
any runner. The variations that can be
applied are length of run in distance/
time, number of repetitions and/or
sets in each session, length of rest
period and speed of run.
3. FARTLEK TRAINING (SWEDISH
FOR SPEED PLAY). Fartlek is the
term used to describe a continuous
run of both varying pace and
distance. Just choose what you feel
like doing e.g. sprint up a hill for 30
GUESS2GIVE
Entering another event and wondering
whether or not to ask for sponsorship
(‘you’re doing a marathon, again?!’)
Over 7,000 people who ran last year’s
London Marathon didn’t fundraise,
most because they are veteran runners
whose repeated participation makes it,
well, embarrassing to ask for on-going
sponsorship.
Guess2Give is the solution! Launching
in time for this year’s London Marathon,
it’s an online sweepstake through which
people can make a donation to an
individual’s sponsored event, and get the
chance to win some money by predicting
what time they finish in. Everyone’s a
winner!
More info: www.guess2give.com
seconds or increase effort for a few
minutes, maybe race your running
buddy to the next tree – there are no
rules other than to mix it up. These
sessions are perfect for adding
variety and intensity.
4. STRIDES. Strides are runs of 70
-100 metres which are executed
at, or quicker than, race or session
pace. They help prepare the body
for the training session to follow and
offer an opportunity to concentrate
on good technique. Three to six
repetitions would suffice with a walk
back to the starting point in between.
5. TEMPO TRAINING. This is
sustained running at a higher
than usual intensity, but at a pace
which can be maintained for longer
intervals. This may be especially
useful for distances of 10k upwards
e.g. 1 x 25 minutes, 3 x 10 minutes (2
minute jog recovery) or 6 x 5 minutes
(1 minute jog recovery).
Head online to visit
www.ninaanderson.com
Nina is also happy to answer your
running related queries just email her
at [email protected].
3 of the best: running socks
Compressport Pro Racing 3D
Dot Sock £15.00
www.compressport.uk.com
Berghaus No Show £10.00
www.berghaus.com
Hilly Twin Skin Lite Plus Anklet
£12.00
www.roadandfellrunning.com
fitness notes
TAKE UP THE GOLD
CHALLENGE WITH DAVID
LLOYD LEISURE
did you know?
Drinking three cups of black
tea a day can lower your blood
pressure, according to a study
published in the Archives of
Internal Medicine. Dr Tim Bond
from the Tea Advisory Panel
commented: “These latest
research findings are extremely
good news for Britain’s millions
of regular black tea drinkers who
can continue to enjoy their cuppa
and its potential health benefits.”
David Lloyd Leisure is giving its
members the chance to learn five
Olympic sports that they might not
have tried before with its Team Family
Gold Challenge, which kicked off with
Olympic greats Fatima Whitbread MBE
and Steve Backley OBE swapping their
javelins for fencing sabres!
light as a feather
A shoe for the gym needs to be
lightweight, cushioned and versatile and
the new Blade-Light Jetster (£49.99)
from K-Swiss is all these things. It uses
anatomically placed ‘blades’ on the
outsole which make it a really comfy
shoe but not too heavy and best of all
they won’t break the bank either.
www.jjbsports.com
reach your goals
Nike has launched a new wristband,
NIKE+ FuelBand, designed to be worn
throughout the day to help you achieve
your fitness goals. Daily activity targets
are set, and the more active you are the
more NikeFuel you earn. LED lights that
go from red to green track your progress
throughout the day and a free app can
be downloaded to record your results
and help keep you motivated.
Team Family Gold Challenge will give
David Lloyd Leisure members the
unique chance to test themselves in five
new sports – fencing, canoeing, judo,
archery and sailing - with the highest
fundraisers having the chance to win a
race place on the Olympic track where
the world’s top athletes will compete
in the London 2012 Olympic and
Paralympic Games.
David Lloyd Leisure is currently the sole
members-only organisation to work with
Gold Challenge to create a bespoke
challenge, which will take place in clubs
across the UK from March to July.
Members can choose from two options
- a five-sport challenge (fencing,
canoeing, judo, archery and sailing) or
three sports (judo, archery and sailing)
- and will receive three hours coaching
in each sport from top experts in their
fields.
The Nike+ FuelBand (£139) will be
available in the UK from May 1, but look
out for a tried and tested review coming
soon on Sportsister.com.
www.nike.com/fuelband/
event alert
Love cycling? Why not experience it a
little differently this Olympic year with
the unique and exhilarating sensation of
cycling through the night at this years
100km, London to Brighton Moon
Riders event. Perfect for some Friday
night fun!
Date: 29 June 2012
Price: £59.00
www.moonriders.co.uk
David Lloyd Leisure has joined forces
with Gold Challenge, the UK’s only
Olympic and Paralympic sport-based
charity challenge, to launch a bespoke
initiative giving members the chance
to try new Olympic sports – while
raising money for the children’s charity
Right To Play. David Lloyd Leisure’s
partnership with Right To Play, a charity
that provides sport and play activities
for children in the developing world,
goes beyond this initiative as Right To
Play is now David Lloyd Leisure’s official
charity partner for 2012.
For more info visit www.davidlloyd.
co.uk/challenge.
*Don’t forget that all David Lloyd Leisure
members can pick up a free copy of
Sportsister magazine at their local
centre.*
cyclist’s notes
3 of the best
Festival of cycling
– TRIATHLON BIKES
As part of his plan to turn London
into the cycling capital of the world,
Mayor Boris Johnson has confirmed
plans to hold a festival of cycling in
London next year. It will be the first
major mass participation event to be
held in the Queen Elizabeth Olympic
Park following the Olympics.
ENTRY LEVEL
Carrera TDF Road Bike 2011/2012
£499.99
If you are just starting out in triathlon then an entry
level road bike is your best bet. If you get hooked
and want to improve your times then you can later
move on to a tri-specific bike.
With a salute to the coveted yellow jersey of The
Tour de France, the Carrera TDF Road Bike features
a sleek yellow and black design. Equipped with
double wall alloy rims and a lightweight frame, it’s
designed with toughness and speed in mind.
The first day of the festival will involve
a family fun ride for up to 70,000
cyclists on an eight mile loop of
closed roads around London’s iconic
landmarks. The following day up to
35,000 amateur, club and world class
elite cyclists will tackle a 100 mile
course that will begin in the Queen
Elizabeth Olympic Park and be based
on much of the route of the 2012
Games cycle road race, incorporating
the scenic county of Surrey.
www.halfords.com
ENTHUSIAST
Quintana Roo Chiquilo 2011
£999.99 (reduced from £1499.99)
For those looking to move up to a tri-specific bike
then this is a great choice from the pioneering
manufacturer that first launched the inaugural
triathlon-specific bike way back in 1989.
Tri-friendly geometry means a comfortable,
aerodynamic position but most importantly means
you’re legs will be ready and prepared for the run
following the bike section – which should see your
PB time tumbling.
www.evanscycles.com
PRO
Hit the saddle with Victoria Pendleton
World and Olympic cycle champion Victoria Pendleton has launched her
own range of women’s cycles. The lightweight styles have been designed to
encourage more women on to bikes whether it is for commuting, riding with
friends or popping to the shops. Three styles are available; Somerby (£299.99)
a traditional step through frame bike, a chunkier hybrid design called Brooke
(£299.99) and Dalby, a more sleek style hybrid with great gearing (£349.00).
The range will be exclusively available from www.halfords.com from March 22,
and in selected Halfords superstores nationwide from March 29.
Trek Speed Concept 7.0
£1,999.00
The Trek Speed Concept 7.0 is the bike most
people dream of racing on. This bike is designed
to slip through the air as easily as possible, making
it one of the fastest and most aerodynamic bikes
available today.
The SRAM Apex gearing makes sure all gear
changes are precise and positive. If speed is what
you’re after, look no further!
- WIN One lucky reader can
win a Brooke bike
– just turn to page 42.
Dalby (£349.00)
www.cyclesurgery.com
Somerby (£299.99)
Brooke (£299.99)
www.sportsister.com
19
getting started
HANDBALL
Words: Sarah Juggins
Looking for a new sport to take you through the Olympic year?
How about a fast paced, high goal scoring team sport that promises to keep you on
your toes by having you running, jumping and throwing all at once?
Discovering handball could be just what you’ve been looking for!
Believe it or not, handball is the most
popular sport worldwide for women and
is currently the fastest growing sport in
schools in the UK, being played in more
than 400 schools and 40 competitive
senior teams in England.
throw it into the opposition’s net and
score more goals than your opponents.
It is so fast paced that normally a lot
of goals are scored in a match with an
attack occurring every minute of the
game.
It has been an Olympic sport since 1972
and was voted the most entertaining
spectator sport at the Sydney Olympics.
It was also the first sport to sell out at
the Athens and Sydney Games and it
has already sold out for London 2012.
THE TEAM
Handball really is a huge worldwide sport
and with more than 31 million people
playing worldwide in over 800,000
teams, we think it’s definitely something
to find out more about.
To do this we went straight to the top
and asked the manager of the women’s
GB team, Melanie Chowns, to explain to
us the basics of this much loved game.
SO WHAT IS IT ALL ABOUT?
Handball is described as water polo
on dry land and is all about speed. It
is officially the fastest ball sport in the
world, where everyone defends and
everyone attacks. It is an excellent
activity for increasing fitness levels,
as it combines running, jumping and
throwing.
THE AIM
The aim of handball is quite simple; to
pass the ball among your teammates,
On the court there are two teams of
seven players; one goalkeeper and
six outfield players, and there are a
further seven players on the bench.
Rolling substitutes are used, so players
can continue to work at a high pace
throughout the game.
THE COURT
Handball is played usually indoors on
a court that is 40m by 20m. It has two
goals; one at the centre of each end, and
they are surrounded by a six metre semicircular line from the goal posts.
The ball is made of either leather or a
synthetic material. Women use the size
two handball and because only a single
hand is allowed to catch and throw the
ball, it has a sticky resin making it easier
to handle.
THE RULES
Each match has 60 minutes of play.
There are two periods of 30 minutes with
a 15 minute half-time break where the
teams switch sides of the court.
Throughout the game, a player cannot
take more than three steps without
bouncing the ball and cannot hold the
ball for more than three seconds. This is
called “walking” and results in a turnover.
If a player has the ball and bounces it,
then holds it and then bounces it again,
this is known as double dribble and is
not allowed. Similarly, contact with the
foot is not allowed for any player apart
from the goalkeeper.
With the exception of the goalkeeper,
nobody is allowed in the goal area. A
player can jump over the area but must
shoot or pass the ball before touching
the floor.
Throw-ins are awarded after the ball has
crossed a side-line. It is taken by the
side that did not touch it last, with the
player putting one foot on the line where
the ball went out and passing it back on
court.
The attacking side will take a corner
throw when a defender has knocked the
ball over the goal line but wide of the
goal itself.
Goal throws happen when the ball
comes off a goalkeeper and crosses the
goal line. The goalkeeper then takes the
throw from within their own area.
FOULS
Handball is a contact sport and fouls are
an integral part of the game.
A foul will be called for tripping, pushing,
getting started
HANDBALL
GLOSSARY
1. BACK: A player who shoots from the
backcourt. They are usually tall, with a
strong shot and high leap.
2. CENTRE BACK OR PLAYMAKER: A
midcourt player who directs the team’s
attacking play.
3. DOUBLE DRIBBLE: When a player
has the ball and bounces it, then holds
it and then bounces it again. This is not
allowed.
hitting, charging or holding. Minor
infringements result in a free throw, while
if a clear scoring chance is spoiled, the
attacking team receive a penalty throw.
Depending on the seriousness of the
offence, the referee can give players
a yellow card for a warning, a two
minute suspension or a red card for a
permanent dismissal.
WHERE CAN I BUY THE RIGHT KIT?
Just visit www.ukhandball.com for
the UK’s handball superstore to get
everything you need to help you get
started.
WATCH IT LIVE
If you haven’t got tickets for handball
at the Olympics you can still see this
exciting sport live. GB women take
on Poland as part of the qualifying
group for the 2012 European
Championships on March 22 at
Loughborough University.
Poland and Great Britain both lost
their first two qualifying matches
against former world champions
Russia and Montenegro, so both
will be keen to bounce back with
two victories to keep their hopes of
reaching the finals of the European
Championships alive.
WHERE CAN I PLAY?
There are various clubs and teams
around the country that you can join.
Find a club near you on the England
Handball website which has a handy
club finder tool.
So, there are the basics to get you
thinking about handball. Learning new
rules of a game can be quite confusing
and overwhelming, so visit the British
Handball website for their brilliant visual
guide to help you learn more about this
fantastic game.
More info:
www.britishhandball.com
Want to find out about handball at the
Olympics?
www.london2012.com/handball
Adult tickets are £5, concessions
£3.50, students £2.50 and
schoolchildren free.
For more details or to buy tickets go
to www.britishhandball.com.
4. DRIBBLE: To move the ball by
bouncing it on the floor.
5. JUMP SHOT: A shot attempted whilst
leaping off the ground.
6. PIVOT: An attacking player who is
usually around the opponent’s goal area
line; also called a ‘line player’.
7. PENALTY THROW: Taken from the
seven-metre line with the goal being
defended only by the goalkeeper.
Awarded for a serious offence or
because the defence illegally spoiled a
clear goal scoring chance.
8. SHOOT-OUT: A method for breaking
tie games after extra time. Players take
penalty throws and when one makes
a goal and the other team misses the
scoring team wins.
9. THROW-OFF: A throw from the centre
line, which restarts play at the beginning
of each period and after each goal.
HANDBALL -
follow on twitter:
@ britishhandball – the official
Twitter account for British handball.
@GBwomenhandball - follow the
GB women’s team’s journey to
London 2012 Olympic Games. Inside
info on the players, results and the
drama as it unfolds!
www.sportsister.com
21
travel
Spring into action with our favourite sporty spas
Words: Lizzie Flint
Spring is waiting just around the corner; a season
where the world around us comes to life again; a time
to renew, a time to recharge and a time to restore.
So whilst the world is revitalising, we thought we needed to
join in and with this in mind, we have picked out the most
exciting spa breaks to ensure you too can feel rejuvanated
and make the most out of a little self indulgence.
But as true Sportsisters, looking after your inner sporting
goddess was never far from our minds.
The Hillmotts Retreat
Buckinghamshire
SPA STYLE:
Energise and sweat it out!
The Hillmotts Relaxation and
Fitness Retreat is based on a
farm and located within 2000
acres of stunning hills and a
picturesque valley.
The Malvern
Worcestershire
SPA STYLE:
Revive and replenish
Located on the outskirts
of the picturesque Malvern
Hills in Worcestershire, The
Malvern is a multi-million
pound spa development.
It represents one hundred
years of spa heritage and
offers the very latest in spa
facilities.
Enjoy the indoor and outdoor
hydrotherapy pool fed by
the world famous Malvern
Spring waters and the Kelo
Sauna, which is unique to the
Malvern and helps improve
blood circulation, weight loss,
skin cleansing and induce
deep relaxation of both body
and mind.
On March 5 and 26, the spa
is offering either a three or
five day Luxury Boot Camp
Package. Expect a fitness
assessment, consultation with
a dietician, stretch and spin
classes, detox massages, hill
hikes and outdoor workouts,
plus there will be time to relax
and enjoy all the awardwinning spa facilities that
are available. Getting fit and
healthy has never been so
indulgent!
TOP TREATMENT:
BAMBOO MASSAGE
This powerful massage
(£60) uses silky bamboo
canes, bamboo bio extract
and unique massage
movements unlike any other,
to help strengthen your
muscles and reactivate your
circulation.
PRICES:
The three-day package costs
£922 per person and the fiveday package costs £1,622
per person.
MORE INFO:
www.themalvernspa.com
You are sure to get the
personal attention that you
truly deserve and we think
it’s perfect for those looking
for a more energised break to
boost your weight loss goals
and increase your fitness
levels without the extreme
intensity of a boot camp.
skilled trainers who design
a sporting and activities
programme personally for
you, so you are guaranteed to
get the most out of your stay.
TOP TREATMENT:
SPORTS AND DEEP TISSUE
MASSAGE
A deep therapeutic massage
(£59) which realigns your
muscle fibres. Ideal for
preventing and detecting
injuries and rectifying any old
injuries caused by sports or
posture related problems.
PRICES:
The retreat aims to get
you out into the wonderful
countryside as much as
possible, away from the
bustle of the city and take in
the fresh country air whilst
enjoying long hikes, jogging
or sprint sessions.
Full day fitness regime
and meal packages range
between two days, starting at
£299 per person, and seven
days, starting at £799 per
person.
MORE INFO:
www.hillmotts.co.uk
For those who prefer to
sweat it out indoors, the
retreat offers classes such
READER OFFER
as kettlebells, TRX and
Zumba, but don’t
We’ve teamed up with The
Hillmotts Retreat to offer our lucky readers
worry, it doesn’t have
a three-day boot camp package for just £149
to be all go on this
(original price £349).
break, with the
Choose from Sussex, Cotswolds, Cornwall,
option of more
Dorset and the Peak District. The price includes
relaxing sessions
accommodation in a country house, an action
such as Qigong,
packed fitness schedule and all meals.
Tai Chi and
To book email [email protected] or call
Meditation.
The team on site
is small and friendly
and consists of highly
0871 288 4415 and don’t forget to quote the
Sportsister offer at the time of your booking
to get the special price!
Terms and conditions apply.
travel
The Celtic Manor Resort
Wales
SPA STYLE:
Exhilarating and action packed
The Celtic Manor Resort is
one of the most prestigious
hotels in Wales and offers
a huge array of sporting
activities.
For those that love the
chase of adrenaline, you can
really test your nerve with
the pumping forest jump
experience or race at top
speed with an afternoon of
mountain biking. Or why not
make use of one of the finest
golf courses in the UK that
was home to the 2010 Ryder
Cup?
The Manor Hotel is also home
to the Forum Health Club,
one of the largest and most
luxurious hotel health clubs in
the UK, offering an extensive
range of luxurious facilities,
including a 42-station
gymnasium, cardiovascular
area, free weights area and
fixed resistance machines,
and as well The Forum Spa.
This Spa celebrated its most
prestigious award yet for Best
UK Hotel Spa in the 2011
Spa Traveller Awards. It has
sixteen beautifully appointed
rooms that offer innovative
treatments and techniques
with only the sports person in
mind.
TOP TREATMENT:
ELEMIS AROMASPA OCEAN
HYDROTHERAPY
The Spa’s signature treatment
(from £64) uses Cellutox
or Musclease Synergy in
a hydrotherapy bath; the
Cellutox combats toxins
caused by poor diet and
stressful lifestyles, while
Musclease alleviates muscle
spasm and stressed joints.
PRICES:
A night at the Celtic Manor
Resort including breakfast,
lunch and dinner starts at
£123 per room. All guests
are able to use The Forum
Health Club facilities as
complementary.
MORE INFO:
www.celtic-manor.com
The Eriska Hotel Spa
Scotland
Haven of tranquility
about a game of croquet or
shooting?
Nestling on the eastern side
of one of the world’s most
celebrated rift valleys, the
Eriska Hotel Spa is set on
the first floor of a converted
stables building, overlooking
the stunning views of Loch
Linnhe and the mountains of
Kingairloch.
Alternatively Eriska allows you
to ‘build your own activity’;
simply tell the staff what
you would like to do and
they can often pre-book the
activity or make enquires to
local suppliers; nothing is too
much trouble to meet your
requirements.
Set in the heart of this 300
acre estate, the serene tones
of the spa complement the
surrounding gardens and
estate. It features three
pampering rooms offering a
range of luxurious treatments
within an oasis of calm to
allow you to escape the
strains of daily life and restore
your sense of wellbeing.
TOP TREATMENT:
HOLISTIC TOTAL BODY CARE
WITH HOT STONES
SPA STYLE:
And not forgetting your inner
athlete, Eriska Hotel is well
known for it’s magnificent golf
course, the sheer spectacular
nature of the land in which it
is built gives it a real sense
of magic and beauty. But if
golf isn’t what you fancy, how
A deep body and scalp
massage using hot stones
(£103) on vital energy points
and a blend of essential oils
chosen to suit your individual
requirements.
PRICES:
Between April and October
a double room starts at £345
per night which includes bed,
breakfast, morning coffee and
afternoon tea as well as full
use of the leisure facilities.
MORE INFO:
www.eriska-hotel.co.uk
www.sportsister.com
23
wellbeing
fancy feet
We can often neglect our feet - with them being all the way down there it’s easy to forget they might need looking after too. Hard
cracked heels and blistered toes can be a painful deterrent to your usual sporting regimes so make sure you’re ready to put your
best foot forward with our pick of the best foot care products.
Skintruth Pedicuré Foot Scrub
£5.29 (250ml)
www.sallyexpress.com
This lovely thick scrub massages easily
into skin and sloughs away roughness
and dryness to leave feet super soft and
invigorated. We love the fact that it can
be used on other hard-skin areas too like
knees and elbows - a one pot wonder!
Its minty fresh smell is a treat for your
nose too - try using the scrub at the end
of a hard day before slathering on one
of our top pick lotions and popping on
some cozy socks.
LCN - ICE
£10.10 (100ml)
www.bcidirect.com
Compeed Anti-Blister Stick
£4.49 (8ml)
Available in Boots & selected pharmacies
Winter is perhaps not the best time to
try out a cooling foot product, but after
a long run our tester found LCN’s ICE
the perfect relief for hard-worked feet.
Applying the gel straight after training
provides instant invigoration thanks to
the high menthol content, with feet left
feeling cool and refreshed. We can’t
wait to give it a go after a long summer
workout - fingers crossed for some heat
to give it a real challenge!
Compeed’s anti-blister stick is specifically
designed to reduce friction. It helps
to protect the feet from chaffing and
blisters and we love how effective it is.
A lubricant in the stick lessens friction
and creates an effective barrier between
your skin and the offender; be that your
trainers, your t-shirt or anywhere else
you feel friction or chaffing. The stick
form makes it perfect for both kit bags
and at home - it’s our workout essential!
GERnétic Perfect Feet
£29.20 (100ml)
www.gernetic.co.uk
SPORTIQUE Foot Powder
£8.95 (100ml)
www.nuique.com
GADI 21 Minerals Foot Cream
£20 (120ml)
www.gadi21.com
GERnétic’s Perfect Feet is a great
nourishing cream that helps to protect
and repair dry, cracked or hardened skin.
Various phytostimulants, proteins and
vitamins make their way through your
skin where they work deeply to soothe
roughness. All this helps to regenerate
and revitalise your skin leaving your feet
feeling soft and smooth. For an extra
treat, soak and scrub your feet then
cover them in this lotion before wrapping
up in a warm towel or pair of socks.
This deoderising and anti-fungal foot
powder includes cornstarch and
arrowroot powder to absorb perspiration
and keep your feet dry. One of the main
attractions for us is the zinc, lysine and
lavender used to deodorise and control
inflammation - our feet were left smelling
good even post-workout with a little
sprinkle of this powder! Suitable for use
straight on your skin or poured into socks
and shoes it’s great to refresh feet and
footwear ready for your next adventure.
GADI 21 Minerals combines the 21
purest minerals taken from the Dead Sea
with essential oils and botanical extracts
to stimulate the skin’s repair system.
Nourishing and pampering it’s rich in
Shea Butter and emollients - just the
ticket for dry, irritated and aching feet.
Aside from being a fab lotion, we also
love the fact that it’s available in a handy
scented travel size (50ml) too. Choose
from tangerine and melon or sandalwood
and lavender for a fragrant treat!
half-time
....what’s new....what’s good....what works....what’s worth spending your money on....what’s fun....what’s hot....what’s special....what’s new...what’s good..
WIN
a yoga goodie bag
We are giving away two yoga goodie bags worth over
£50 each, kindly supplied by yogamatters.com.
look good, do good!
News of the Australian Botanics Company has blown over
to the UK like a breath of fresh air! Not only does the range
include natural feel-good products for the hair, face, hands,
body and feet, but a percentage of the profits will also support
and benefit the aboriginal community of Australia - look good
and do good!
We love the Green Clay Face Mask (£8.95, pictured) and the
refreshing and cooling Revitalisation Massage Oil (£9.50) - a
perfect post-workout potion. With products costing from £4.80
they won’t break the bank either, which should make you feel
even better!
www.australianbotanics.com
Each lucky winner will receive a Yogamatters yoga
bag, this best-selling super endurable bag is perfect for
carrying your mat to and from class.
You will also receive a Get A Grip yoga mat towel,
designed for hot yoga practitioners, this super absorbent
yoga mat towel is an integral piece of kit. The small dots
(nubs) will keep the mat in place during a sweaty yoga
session and the towel provides a protective, hygienic
layer over a borrowed mat or hotel room floor.
Finally you will also win a kidneykaren; this seamless,
round-knitted and smooth textile belt is very elastic and
keeps the sensitive parts of the body comfy and warm
by getting rid of air draughts. What more could any yogi
wish for?
sportsister loves…
Just head online to Sportsister.com/win to enter.
www.yogamatters.com
your own little miracle
Thanks to new accelerated wicking technologies, the
Compounder Shell (£195.00) from Columbia is a smart buy
for a jacket to make the most of the outdoors whatever the
weather.
An energising fusion of nature’s most revitalising fruits and
purest teas, blended with the zing of ginseng create Little
Miracles Organic Energy Drinks (£1.49). Available in three
flavours – green tea, white tea and black tea – only the very
best of natural ingredients are used to provide a hydrating,
energising boost. Available from Morrisons, Asda, Waitrose
and selected Holland & Barratt stores.
It features Omni-Wick EVAP, a fabric which has incredible
sweat dissipating properties. The Evap compound contained in
just one jacket has more surface area than a football field, and
the broader the surface area the quicker wicking and faster
drying time it has. This means you’ll be kept dry and fresh, on
the inside and out, no matter how hard you are working.
www.drinklittlemiracles.com
www.columbia.com
half-time
...what works....what’s worth spending your money on....what’s fun....what’s hot....what’s special........what’s new....what’s good....what works....what’s........
orange trend alert
Moving Comfort Take It On Tank
(£29.99)
01903 816446
Photography by Casall
Lucas Hugh Racer Swimsuit (£150.00)
www.lucashugh.com
Nike Free TR Twist (£70.00)
www.nikestore.com
Take a cue from the catwalk and
embrace the colour orange. We’re sure
you won’t regret the choice to be bold
and brighten up your sportswear.
Casall Level Rib Boxback (£35.00),
Intense Printed Boxback (£45.00),
Level Rib 3/4 Tights (£65.00),
Running Socks (£12.95)
and Headband (£12.95)
www.casall.com
real women run
This book by leading running expert Sam Murphy aims to show all women how to
make running a part of their life. It offers essential information and advice for all
abilities, whether the goal is to run round the park, compete in a marathon or for
someone in desperate need of motivation.
Backed by scientific research and the real experience of the female runners she
trains, Sam shares her years of experience and up-to-the-minute information on
everything from footwear to strength training, hydration, running techniques and
injury management.
Published by Kyle Kathie on 29 March.
Price: £14.99
www.sportsister.com
27
fashion
the bold and
the beautiful
Embrace the brightest shades of summer
and stride out with confidence.
THIS PAGE:
Moving Comfort Vixen Bra (£24.99)
Momentum Short (£29.99)
01903 816446
OPPOSITE PAGE:
TOP LEFT
Skins A200 Women’s Tank Top (£38.00)
A200 Women’s Compression ¾ Tights (£52.00)
www.skins.net
TOP RIGHT
Casall Arcade Zip Boxback (£55.00)
High Performance Sports Bra (£34.95)
Arch 3/4 Tights (£69.00)
www.casall.com
BOTTOM LEFT
Nike Cyclone Vapor Women’s Running Jacket (£65.00)
Miler Women’s Running Shirt (just seen) (£20.00)
Nike Tempo Twisted Women’s Running Shorts (£20.00)
Tech Women’s Running Capris (£32.00)
LunarEclipse+2 Women’s Running Shoes (£95.00)
www.nikestore.co.uk
BOTTOM RIGHT
Sweaty Betty Velocity Jacket (£155.00)
Victor Tee (£55.00)
Seamless Compression 7/8 Run Tight (£95.00)
Urbanears Plattan Headphone (£50.00)
www.sweatybetty.com
fashion
Photography by Casall
www.sportsister.com
31
fashion
Photo credit: Stephan Bögli
fashion
THIS PAGE:
GORE RUNNING WEAR Air Lady Tank Top (£49.99)
Air Lady Tights Shorts (£34.99)
www.gorerunningwear.co.uk
OPPOSITE PAGE:
TOP LEFT
Dare 2b Glowworm T (£15.00)
Trail Gazer Capri (£30.00)
www.dare2b.com
TOP RIGHT
ODLO Race Jacket (£100.00)
¾ Race Tights (£70.00)
www.odlo.com
BOTTOM LEFT
Brooks Equilibrium Short Sleeve Tee (£22.00)
Epiphany Stretch Short (£24.00)
Trance Shoes (£115.00)
www.brooksrunning.co.uk
BOTTOM RIGHT
Sugoi Piston 200 Knicker (£54.99)
Top (available from a selection)
www.sugoi.com
www.sportsister.com
33
four stars five questions
Keri-Anne Payne
Becky Hammond
1. What’s been your most
memorable sporting
moment?
The Beijing Olympics
was very special not only
because of my success but
also because of the whole
experience of going to China.
2. How about your most
embarrassing sporting
moment?
When I was about eight years
old I was wearing a wooly hat
at a swimming competition.
When I stood on the block I
still had it on - the timekeeper
had to tell me to take it off!
3. Who is your best friend
from the world of your
sport?
Rebecca Adlington is my
best friend, she’s one of the
funniest people I know. She’s
been there to support me
through the great times and
the not so great times.
4. What is the key to your
success?
Support is the key. Support
memorable sporting
moment?
Making the finals for the
World Cup Halfpipe then
heading to Japan for the
World Championships. Simon
Ashton, who taught me to
ski and is my all-time coach,
was there to support me, as
well as my great boyfriend
Andy Bennett. It was a
great experience and pretty
crazy with all the television
cameras.
moment?
It was catching an edge into
the pipe at the European
Open. I went head-first into
the pipe wall in front of all the
big name pros and after a bit
of concussion I realised how
silly I must have looked!
sport?
My boyfriend has always
OPEN WATER SWIMMER
FREESTYLE SKIER
from my parents, the support
from my coach, the support
we get from UK Sport.
5. If you could change one
thing about your sport, what
would it be?
I would love to swim in
outdoor pools but I would
have to change the British
weather for that to happen!
Keri-Anne Payne is an
ambassador for Links of
London and their official
jewellery collection of London
2012 and wears her Team GB
band to show her support for
Team GB (linksoflondon.com).
Melissa Reid
Lucy Boulton
memorable sporting
moment?
Obviously the Solheim Cup is
definitely up there, but then
so is finishing 16th as an
amateur in the British Open.
My dad was on the bag there
so it was a very special week
for the family and it was
really nice to do so well at St
Andrews.
moment?
Getting bitten by a snake on
a golf course in China was
quite embarrassing. I carried
on playing my round after
they tried to cut it out and I
actually started playing better
after that - maybe I should do
it more often!
sport?
My best mate is a Welsh
girl called Breanne Loucks.
She also plays on tour and
we’ve grown up playing golf
memorable sporting
moment?
Beating the number one
Chinese pair at the Olympic
Test Event to get through
to the semis. We weren’t
expected to win but played
the game of our lives.
moment?
Back when I was playing
indoor volleyball I once
tripped backwards over a
floor sweeper at a World
Championship qualifier
match! I literally went head
over heels.
sport?
I couldn’t say one without
the other so my two best
friends on tour would have
to be Heather Bansley and
Liz Maloney from Canada.
They’re good fun and always
laugh at my jokes.
GOLFER
been very supportive and
doesn’t mind me going away
for weeks on end. Also, my
team mate Beanie (Jacobina
Milne Home). She’s always so
happy and encouraging.
success?
Having great family support is
the key to my success. That
and always having a good
time on the hill!
would it be?
Let’s say someone needs to
invent attractive protection
bum shorts!
BEACH VOLLEYBALL
PLAYER
together. We just get up to
mischief as best friends do
and are always there for each
other.
success?
I would say it’s just hard work
and dedication and having a
good team and family around
you. It’s definitely down to
the hard work and hours you
put in.
would it be?
I would like it to have more
publicity. I wish we could
have as much, or even half as
much, coverage as the guys,
so that people could see how
good we are.
Photo credit: FIVB - Federation of
International Volleyball
success?
Finding a balance between
my volleyball life and my
personal life. Beach volleyball
means so much to me and
I’d never be able to do this
without the love and support
of my family and friends.
would it be?
I would change the nationality
of the current president of
our international federation.
He’s Chinese, hence why
we’ve got five events in China
in the Olympic qualification
period. As much as I love to
travel, China is not one of my
favourite places.
the knowledge
SWIMMING
Events
SWIMATHON
The world’s biggest fundraising swim, in aid of Marie Curie
Cancer Care, is getting even bigger in 2012 as it’s also joined
forces with Sport Relief. Taking part at pools around the
country on April 27-29, this year you can choose from 5k, 2.5k
or team 5k challenges or if you wish to support Sport Relief
you can opt for the Big Splash Mile. Don’t miss our swimming
tips from Swmathon ambassador Keri-Anne Payne just
opposite.
www.swimathon.org
BRITISH GAS GREAT SWIM SERIES
Encouraging you to ditch the pool in favour of open water,
this series of outdoor swims have become hugely popular
since their launch and now consists of five televised events
across the UK. Choose from three distances including a half
mile, one mile and two miles. The first event is in London (May
26) followed by Suffolk (June 16), Windermere (June 22/24),
Salford Quays (July 1) and finishing in Strathclyde (August 25).
www.greatswim.org
6 tips to be a
BETTER SWIMMER
By world champion swimmer,
and Swimathon ambassador
Keri-Anne Payne.
1) KEEP YOUR HEAD
STEADY
To achieve the best possible
body position while swimming
focus on ensuring your head
makes a smooth and stable
course through the water
with your back following the
same trail calmly in its wake.
Your head is heavy so has
the biggest influence on your
movement through water.
Hold it high and your legs
sink. Burying it in the water
will make your bottom stick
out!
2) STREAMLINE YOURSELF
Think of streamlining as
reaching out in front of
yourself. Many people start
their front crawl stroke with
a slight bend in the elbow
which creates unnecessary
drag. Stretch forward to
the point where the top of
your shoulder touches your
cheek. Remember to maintain
stillness and stability in your
stroke and keep your head
still in the water - the reaching
out should not change the
trajectory of your head.
3) TRAINING YOUR BODY
WITH ROUTINE
YORKSHIRE SWIMMING FESTIVAL
Organised by Jane Tomlinson’s For All Events, this is the
second year the Yorkshire Swimming Festival has run and it’s
the largest swimming event in Yorkshire. Three swims are on
offer - junior 500m, adult 500m or adult 1500m – making it truly
open to all. It is held at Pugneys Country Park near Wakefield.
www.forallevents.co.uk/swim-for-all
HENLEY SWIM
There are now four open water swimming events organised
between June and September on this famous stretch of river.
Perhaps the most unique is the Henley Classic which takes
place at sunrise. Other events include a long distance 14km
endurance swim, a one miler and a relay event.
www.henleyswim.com
Repeating the same workout
means your body responds
and adapts. Once it has
adapted then it is time to
push your body harder or
change the routine to tax
other muscle groups or
body systems - short sprints
will build strength while
long distance works the
cardiovascular system for
endurance. Strength training
builds muscle so every
day you burn more energy.
Photo credit: Stewart Grant
Endurance training will
increase stamina and burn
more body fat.
4) GRADUALLY INCREASE
EFFORT
The object is to see a gradual
sustainable improvement.
By limiting your increase in
effort to no more than 10
per cent you are unlikely to
become too tired or sore. This
will mean you are less likely
to miss your next session.
Your main goal should be
consistency as fitness will be
gained over time.
5) FLEXIBILITY
Swimming will naturally
improve the suppleness of
your muscles. However, it is
an extremely good idea to
stretch your muscles and work
on joint mobility regularly. This
is a key area of health and
fitness that is often overlooked
at a cost.
6) BE SUPPORTED BY THE
WONDERS OF WATER
When you are in water it
cocoons and supports you,
which is why astronauts train
in it. It gives them a sense of
weightlessness. Try to turn
off your land/gravity based
response system. In water all
you need to do is relax and let
the water take the strain.
the knowledge
TRAVEL TIME –
Sportsister tests –
AQUA FITNESS
3 of our favourite
swimming holidays
with Karen Pickering
Words: Lizzie Flint
There is one thing that ex-Olympian
swimmer Karen Pickering MBE told me
that has really stuck; “There comes a
point in our lives when I think the only
sport we’ll be able to do is swimming.
After a while, unfortunately our bodies
won’t let us do anything else.”
I’ll be honest with you; I am not a
particularly good swimmer and it’s never
really appealed to me. For that reason I
was picked to test Speedo’s campaign
for aqua fitness, to see just how an
unenthusiastic, non-swimmer could be
converted to this form of exercise.
WHAT’S AQUA FITNESS ALL ABOUT?
Aqua fitness aims to show people how
you can exercise in the water without it
being just about swimming length after
length. Many people, much like myself,
find this boring. Even Karen reassures
me that if she had just been swimming
up and down a pool for 25 years she
would be in a strait jacket by now!
HOW IS AQUA FITNESS MORE
INTERESTING?
Aqua fitness is about using specially
designed swimming equipment created
by Speedo, which enables us to make
the most out of exercising in the water.
When Karen was at the height of her
career, she tells me that she used a lot of
different equipment to break up training
and to make it more interesting. She
gives me an example; “I would tie myself
to a large rope that had five wet heavy
sponges attached to the end and would
then wade through the water as hard as I
could, pulling them.”
This is of course an extreme, such
methods only an Olympian athlete would
do, but the principles remain the same
for us mortals. Aqua fitness equipment
is a perfect equivalent as it offers you
opportunities to make exercising in the
water more interesting and effective.
Used either in conjunction with
swimming or by just remaining stationary
in the water, the equipment creates
challenges, variety, fun, hard work but
the main thing being; a good work out.
WHAT EXACTLY DO I DO?
In order to target specific areas
Karen has devised various exercise
programmes that come with the
equipment. She has even created a
programme that ensures your head is
permanently above water for those who
don’t like to get their hair wet!
One of the great things about the Aqua
fitness is the versatility. Each piece
of equipment immediately creates
resistance for its user when moved in the
water, so no matter how you control it,
you are guaranteed to be working some
part of your body.
Hydro Discs
£16.00
Aqua Glove
£10.00
Aqua Dumbbells
£16.00
WHAT ARE THE BENEFITS?
Swimming is a non-impact sport and this
comes with huge benefits. Swimming
and doing exercise in water enables
people to train for longer, thus getting
fitter and stronger, without the risk of
putting added pressure on the body and
causing injury.
WHO CAN DO IT?
Everyone. For those who swim it’s a
great variety to your pool session. For
those that don’t or can’t swim, remaining
stationary and using the equipment is an
easy alternative to reap the benefits that
exercising in water has.
WHERE CAN I DO IT?
A lot of gyms including David Lloyd
Leisure have the Speedo equipment
readily available to use and some gyms
such as Nuffield Health run aqua fitness
classes. Alternatively, you can buy
your own equipment from the Speedo
website (www.speedo.co.uk) or at
retailers such as John Lewis or JJB
Sports.
WOULD I DO IT AGAIN?
Yes as the benefits of exercising in water
appear unrivalled. As a runner myself,
the constant pounding on my body is
inevitably going to cause damage or
injury so, to prevent this, swimming and
using the Speedo equipment seems like
the ideal prevention. Plus its lots of fun!
SWIMTREK organise guided swimming
holidays across the world with options
ranging from a one mile swim around
Burgh Island in Devon to a week island
hopping in the British Virgin Islands.
Perfect for beginners is their Croatian
short swims trip; this seven day holiday
(£790) explores the Adriatic coastline
with around 3km of swimming each day.
www.swimtrek.com
MARTIN AND BORUT STREL are two
passionate and adventurous open water
swimmers who organise swimming
holidays in Slovenia, Croatia and the
USA. Their four day trip to Slovenia’s
crystal clear lakes and rivers is really
special (£420). Highlights include
swimming across Lake Bled with its 17th
century church, across the mountain
backed Lake Bohinij and down the
glacial river Soca.
www.strel-swimming.com
Photo credit: Martin Strel Swimming
Put your swimming skills to good use
on a VOLUNTEERING HOLIDAY (£845)
where you can teach Indian children how
to swim. In the province of Tamil Nadur
many children are unable to swim and
when the monsoon comes drowning is a
real concern. You can spend two weeks
teaching at a school in Madurai where
these under-privileged children will learn
swimming technique and water safety.
www.responsibletravel.com
www.sportsister.com
37
nutrition
A TASTE OF THE EAST
Vietnamese is fast becoming one of the UK’s favourite cuisines thanks to its fresh flavours and healthy, low fat ingredients. Here
we asked Juliette and Stephen Wall, the entrepreneurial couple behind Pho, London’s original Vietnamese street food restaurant
(www.phocafe.co.uk), to share some of their most popular recipes for you to cook at home. Don’t be put off by the long list of
ingredients as most can be found in large supermarkets or at one of the many Asian stores now open in the UK.
Here are recipes for two of our favourite dishes that are great eaten together. We have also included the recipes for nuoc cham
dipping sauce and carrot and mooli pickle – two key accompaniments to Vietnamese food – but these can also be bought if you
don’t fancy making them yourself.
Vietnamese prawn papaya salad Fresh summer rolls
INGREDIENTS
- SERVES 4
METHOD
INGREDIENTS
- SERVES 4 AS A SIDE DISH
METHOD
− 400g green papaya
− 60g carrot and mooli
pickle (see boxed section)
− 40g cucumber
− 60g celery
− 60g yellow pepper
− 60g red pepper
− 16 large prawns –
cooked, peeled, sliced
through leaving very end of
tail attached
− Roasted peanuts,
crushed (optional)
− Fried garlic (bought from
Oriental supermarket)
− Vietnamese herbs - rau
ram, tia to (perilla), coriander,
mint – 2 leaves of each torn
into pieces
− Nuoc cham dipping sauce
(see boxed section)
− Prawn crackers to serve
1. Finely chop all the fruit
and vegetables. If you have
a mandolin use this to save
time.
2. Mix the prawns with half the
herbs and three teaspoons of
nuoc cham. Coat well.
3. Add remaining ingredients
to the bowl and add a further
three teaspoons of the nuoc
cham or to taste.
4. Turn carefully with a spoon
about three times to coat the
salad.
5. Add remaining herbs on last
turn. Do not over mix or over
dress.
6. Place the salad in a high
pile and top with roasted
peanuts and fried garlic.
Enjoy with a few prawn
crackers on the side.
− 40g lettuce, finely
shredded
− 4 large leaves of mint
− 12g chopped herbs such
as coriander and perilla
− 20g carrot and mooli pickle
(see boxed section)
− 30g vermicelli noodle
− 2 x 22cm rice paper
− 4 cooked tiger prawns
sliced lengthways or 2 slices
of chicken breast if you prefer
− Nuoc cham dipping sauce
(see boxed section)
1. Dip rice paper in warm water
to soften then place on a clean
damp tea towel to roll.
2. Place mint leaves in a line
across the lower third of the
paper.
3. Lay prawns across entire
width of rice paper leaving
sufficient at end to fold in
4. Add in remaining ingredients
and roll away from you.
5. Store chilled under a damp
tea towel.
6. Serve whole or sliced in two
with nuoc cham dipping sauce.
Carrot and mooli pickle
INGREDIENTS
Nuoc cham dipping sauce
−
−
−
−
−
−
INGREDIENTS
METHOD
METHOD
−
−
−
−
−
−
1. Combine all the
ingredients in a bowl
and stir until the sugar
dissolves.
1. Place the rice vinegar,
sugar and water into a pan
and bring to the boil. As soon
as boils allow it to cool to
room temperature.
2. Julienne the carrot and
the mooli to matchstick
thickness. Place together in a
sieve and mix.
4 tbsp fish sauce
6 tbsp rice vinegar
4 tbsp sugar
8 tbsp water
2 cloves crushed garlic
2 red chillies thinly sliced
(or to taste)
230g carrot
230g mooli (white radish)
½ teaspoon salt
330ml water
60ml rice vinegar
2 tbsp white sugar
3. Sprinkle with salt and
allow to stand for at least
30 minutes. This will draw
some of the liquid out of the
vegetables.
4. Rinse the vegetables
under cold water to remove
the salt and squeeze dry in a
clean towel.
5. Place in a clean bowl
and pour over the vinegar
solution and allow to stand
for at least one hour before
serving.
6. To serve remove pickled
vegetables from the vinegar.
Any extra can be left in the
liquid and stored in a sealed
container in the fridge for
around three days.
nutrition
PROTEIN POWER
From high-protein diets like Dukan and Atkins, to musclebuilding supplements, protein has a reputation as a powernutrient. But what does it actually do, and how much do
you really need? Nutritionist Amanda Hamilton tells all.
WHAT PROTEIN DOES
The protein in the food
we eat is broken down to
individual amino acids,
which are then used to build
different proteins inside our
bodies. Protein is used for
muscle growth and repair, but
hormones and enzymes are
also made from protein, and it
has a role in fluid balance too.
Protein is generally more filling
than fat or carbohydrate. It
takes more time and energy
to break down in the digestive
system, so you don’t feel
hungry as soon after eating.
To achieve a toned, strong
body, combining adequate
protein intake with resistance
training (e.g. weights) can
help maintain or increase
lean body mass – which will
improve your shape and
strength even if the number
on the scales doesn’t change.
PROTEIN AND MUSCLE
If you want to build muscle,
you need extra protein, and
you also need to make sure
you’re eating large volumes
of food overall. This means
combining intense weight
training with a diet that
contains enough protein and
carbohydrate – but even then
it’s very difficult for women to
build a ‘beefcake’ physique.
In endurance training like
running, the 30 minutes after
training is thought to be
most important for recovery.
Protein helps repair muscle
damage caused by pounding
the pavements, so you should
aim to eat a snack containing
carbohydrate and protein as
soon as possible after
training. A low-fat Greek
yoghurt with a couple of
pieces of fruit, or a tuna
sandwich, for example.
HOW MUCH WE NEED
for men, and most of us meet
this. But the more active you
are, the more protein you
need, so requirements for
athletes are slightly higher 1.2-1.7g per kilogram of body
weight per day.
DELICIOUSLY DIFFERENT
Based on traditional Indian lassi, these new Andechser
Organic Lassi Yogurt Smoothies (£1.49) combine the best of
a fruit smoothie with natural yogurt. Coming in two flavours
– Mango and Chai – they make a great alternative to regular
juices and smoothies.
They are available online through Ocado.com and at Whole
Foods Market and Planet Organic.
BEST SOURCES
Lean meat, fish, eggs, dairy
and soya are the best sources
of protein, because they
have a high biological value –
meaning they can be broken
down into all the essential
amino acids your body needs.
RAW CRISPS
PROTEIN SUPPLEMENTS
Whey protein powders are
quickly digested, so they start
the process of muscle building
and repair right away. They’re
also convenient post-workout
or for a quick breakfast on
the run. Whey protein can be
used to make a high-protein
smoothie – simply whizz up
a scoop with some frozen
berries, banana and milk or
juice to get all the nutrients
your body needs for fast
recovery.
TV presenter and nutritionist
Amanda Hamilton is one of
the UK’s most recognised
personalities in health and
wellbeing, she is also the creator
of a new online diet programme
Amanda Hamilton Weight Loss
www.amandahamilton.co.uk
BEST BUY
Sportsister recommends
Reflex Instant Whey (£47.99) –
a Native Whey product that is
ideal for post training.
As the popularity for raw food continues to rise we couldn’t
say no to trying out these new raw crisps from Gourmet Raw
(£1.99). Made from sprouted buckwheat, which is full of protein
and fibre, locally grown vegetables, herbs and seeds that are
crammed full of vitamins and minerals are then added to create
three flavours - red pepper, beetroot or spicy thai.
Available from www.gourmetraw.com.
HEALTHY POTS
Honestly Healthy is a simple but clever idea; each tub (£4.50)
provides a dry mix of pulses with stock, herbs and spices so
all you have to do is add water and simmer. They are perfect
for an easy, healthy and nutritious meal and because they are
already mixed for you, it saves on having to buy several bags
of individual varieties. Choose from Delicious Dhal, Beautiful
Bean & Fig Stew or Super Quinoa and Lentil All-Rounder.
Available from www.honestlyhealthy.bigcartel.com.
READER OFFER
Sportsister readers can get
30% off at Reflex Nutrition just enter code SS1 at checkout.
www.reflex-nutrition.com
The UK recommended
intake is 45g per day
for women and 55.5g
www.sportsister.com
39
competitions
Win a place on a ‘Running Made Easy’ camp with Adventures in the
Alps worth £1500
We’ve teamed up with Adventures in
the Alps to offer you a chance to win a
fabulous, all-inclusive week’s running
camp in the French Alps for absolute
beginners through to 5k runners
looking to improve.
If you’re ready to take up running or are
already the proud owner of a 5k medal
and you want to improve, this camp
is for you. Starting with running just
60-seconds at a time, this camp will
help you take your first steps towards
becoming a fitter, healthier you.
You will learn tips, tricks and techniques
from Lisa Jackson, a professional
running coach and author of the best-
selling book, Running Made Easy.
Adventures in the Alps holidays are
based in a beautiful catered chalet
beside Annecy Lake. You will get out
to enjoy the area as much as possible,
including taking part in the running
training, as well as doing some lake
swimming, kayaking, taking part in a
treasure-hunt and zip-wiring.
The competition includes flights from the
UK and the all-inclusive package.
To enter: Head online to
www.sportsister.com/win
More info:
www.adventuresinthealps.com
Win a Brooke bike from Victoria Pendleton’s new bike range
We can’t guarantee it will make you
ride like an Olympic champion but it
might just improve your pedal power
knowing that one had a helping hand in
designing your bike. Victoria Pendleton
has launched her first line of bikes
in association with Halfords and we
are giving away a Brooke bike worth
£299.99 to one lucky reader. The hybrid
style is suitable for both commuting and
weekend leisure rides and could also
be used to take part in shorter distance
sportives too.
More info: www.halfords.com (available
from March 22)
Win a running bundle from Sugoi worth £250
This is a really fantastic prize for all you
runners, as one of you will win £250
worth of brand new running kit from
Sugoi. Known for making high quality,
technical gear this Canadian brand is
aptly named after the Japanese word
meaning ‘incredible’.
Thanks to the brand’s UK distributors
CyclingSportsGroup.co.uk we are giving
away an RSR short sleeve tee and
singlet, a Versa jacket, a pair of Piston
200 running capris, a visor and a pair of
socks. It’s an amazing head to toe prize!
More info: www.sugoi.com
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in the next issue of
sportsister...
GOING FOR GOLD WITH WORLD CHAMPION
TRIATHLETE HELEN JENKINS
Plus a new season triathlon kit guide
GET IN GEAR
What you need to be wearing on your bike this spring
LOVE TENNIS?
Then why not try a tennis holiday this year
WANT TO IMPROVE YOUR FITNESS AND DO IT FAST?
You won’t want to miss our getting started guide to
boxing
Plus the best new products in the shops for runners,
cyclists and fitness fans
All this and more – only in the April
issue of Sportsister out March 30
NEW-LOOK MONTHLY MAGAZINE
More pages, more often – get your Sportsister
fix 12 times per year!
Photo credit: Sweaty Betty
www.sportsister.com
43
event report
Race Your Pace
One of the key factors in running a successful race is pace
judgment, but we know only too well how tricky this can be
to attain. Especially when you are surrounded by hundreds of
runners with different strengths and speeds, finding your own
can be challenging.
Liz Yelling, host of the Race Your Pace post-race seminar and
British long-distance runner, knows the importance of pacing
when racing, “Pacing is essential to maximise your training
potential and to maximise your enjoyment throughout the race
too!”
strongly ahead of the field taking first place with a personal
best time of 1.22.47.
“This race fitted perfectly into my training schedule to ensure
I am on track for my summer program. The large amount of
support around the course gave me that extra push.”
Tish Jones averaging just over six minute miles finished
second with 1.24.18 and Kate Robson, who is currently top of
the Asics off-road leader board, took third place with 1.25.11.
More info: humanrace.co.uk/home
That’s why this month we’ve taken a look at the Race Your
Pace half marathon; an event aimed to specifically help you
with your pace judgement.
The race was set alongside the beautiful Dorney Lake, Eton,
where 1,500 pairs of feet crossed the start line to begin the
pancake-flat, four-lap course.
This year the race welcomed the Runner’s World Pace Team,
who ranged from six minute to 12 minute mile runners. The
pacers offered the participants the opportunity to understand
and experience with them what pace judgement is really about
and each attracted their own swarm of competitors.
Hundreds of personal best times were achieved on the day
and amongst the nine minute mile group was Karen Higham
who found the pacer played a huge part in achieving hers, “I
felt encouraged to have a group around me and the pacer did
a great job of keeping us all motivated.”
The women at the forefront secured their places from the very
beginning. Feeling the wind in her hair, Issy Menzies strode
event spotlight
Try a Tri-Adventure!
Adventure Racing is one of the fastest growing sports in the UK and is quickly
gaining momentum as more and more people discover it. It combines sports
and the great outdoors, with the three main elements being trail running,
mountain biking and navigation.
Tri-Adventure run a series of such races and we think if you fancy a little competitive
adventure this year, it’s a great way to test your fitness and navigation skills.
All photos: Sarah J Carter Photography
WHO ARE TRI-ADVENTURE?
Tri-Adventure are an exciting company hosting a series of adventure races based in
the South East of England throughout 2012.
All the events are held an hour from London and perfect for adventure racers, trail
runners, orienteers and mountain bikers.
THE EVENT
This month we’ve chosen to spotlight the Sprint. With it’s fast paced nature it
incorporates all the three disciplines of adventure racing. The course is two hours,
but make sure you finish on time as competitors will incur a penalty of one point per
30 seconds they are late back!
WHO CAN DO IT?
Anyone can take part in the
Tri-Adventures. If you are
new to adventure racing,
don’t be put off by the
‘sprint’ title as the Tri
team are always on
hand to offer their
expert tips and
advice to anyone
who needs it.
And for
those more
experienced
competitors it’s
a race to the
finish line!
want to give it a go?
Date &time: 18 March 2012, 10am - 12pm
Location: Mickleham Village hall, Dorking
Price: £25
More info: www.triadventure.co.uk
after the event:
Free tea, coffee and cakes are available to all participants for that
much needed sugar rush afterwards! Thrive will be on hand with
fantastic offers on sports nutrition products, and you will also be
able to receive a free ten minute massage.
www.sportsister.com
45
training
15 MINUTE POWER SESSIONS
No time to train? That’s no longer an excuse. We have teamed up with Fitness First and Mel B to bring
you three 15 minute power sessions to do at home or in the gym when time is tight.
1. CORE
LOWER ABS
Repeat 8-10 times on each leg
t -JFnBUPOZPVSCBDLXJUIZPVSLOFFTCFOUBUEFHSFFT
t -FWFSZPVSMFGUGPPUEPXOUPUPVDIUIFnPPSBOECBDLVQ repeat with your right leg.
t *GUIJTJTUPPFBTZUSZFYUFOEJOHUIFMFHPVUUPTUSBJHIUBOE then back in, still alternating legs or further still by extending
both legs together.
SWISS BALL TWIST
Alternate sides and repeat 10-20 times
t 4JUPOB4XJTTCBMMBOETMPXMZXBMLZPVSGFFUPVUVOUJMZPVS lower back is supported by the curve of the ball.
t ,FFQZPVSGFFUnBUPOUIFnPPSXJUIZPVSLOFFTBUEFHSFF
angles and relax your upper body back over the Swiss
ball with your arms across your chest.
t &YUFOEZPVSCPEZVQXBSEBOETMPXMZCBDLEPXOMPXFSJOH one vertebra at a time.
t 5PFOHBHFZPVSPCMJRVFTBEEBUXJTUBUUIFUPQPGUIF
movement.
SWISS BALL PRONE COBRA
Repeat 10 times
t 'BDJOHEPXOQPTJUJPOZPVSIJQTPOUIF4XJTTCBMMXJUIZPVS
legs straight behind you and your toes on the floor for
stability.
t "MMPXZPVSCPEZUPSFMBYGPSXBSEBMMPWFSUIF4XJTTCBMMBOE position your arms with elbows bent out to the side
and hands by your face.
t .PWFZPVSBSNTCBDLBOEQPJOUZPVSUIVNCTVQUPUIF
ceiling behind you, squeeze your shoulder blades back and
lift your torso off back off the Swiss ball.
t )PMEUIFQPTJUJPOGPSBDPVOUPGUIFOTMPXMZMPXFSZPVS body back down to starting position.
BOSU SIDE PLANK
Repeat 10 times on each side
t -ZJOHPOUIFnPPSPOZPVSMFGUTJEFSFTUZPVSMFGUFMCPXJOMJOF
with your shoulder and forearm on the blue side of the bosu
and elevate your hips up off the floor.
t 'PDVTUIFFGGPSUJOZPVSMFGUIJQBOEPCMJRVFTBOEFOTVSFZPVS
body is completely side on.
t )PMEUIFQPTJUJPOGPSBQQSPYJNBUFMZTFDPOETBOEMPXFS your body back to the ground so that your hips almost touch
the floor, maintaining tension in your obliques.
training
2. POWER LEGS
STEEP WALK
t8BMLGBTUGPSUXPNJOVUFTPOUIFUSFBENJMMXJUIUIFJODMJOFTFU
at level 10.
15 MINUTE CLASSES available in
FITNESS FIRST GYMS
Gone are the days of long drawn out workouts. New
studies endorsed by the Fitness Industry Association
(FIA) show that shorter more concentrated workouts in 15
minute bursts will actually yield faster results than longer,
slower and less-focused workouts.
Fitness First Personal Trainer, AJ Perera, says
“I train a lot of clients during their one hour lunch
breaks. By the time they get to the gym, change and
hit the gym floor, I only have 15 minutes to whip them
in shape!”
Fitness First have a number of short classes available that
focus on key areas of the body including: core classes,
boxercise, power plate and stretching.
BODY-WEIGHT POWER SQUATS
Repeat 15 times
t 4FUZPVSTFMGVQJOZPVSOPSNBMTRVBUTUBOEGFFUKVTUPVUTJEF
shoulder width with your feet turned out slightly).
t 1FSGPSNBSFHVMBSTRVBUTJUZPVSCVNCBDLBOEUIFOEPXOBT
if sitting into a chair.
t "TZPVDPNFPVUPGUIFTRVBUSFBMMZQPQZPVSIJQTVQBOE forward – it will be as if you are about to jump but your
feet will remain on the floor.
STEEP WALK
t 8BMLGBTUGPSUXPNJOVUFTPOUIFUSFBENJMMJODSFBTFUIF
incline by 0.5.
EXPLODING STEP BACK LUNGES
Repeat 10 times on each leg
t 4UFQCBDLXJUIPOFMFHBOEMPXFSZPVSIJQTUPUIFnPPSCZ bending the front knee without letting the back knee
touch the floor.
t 3FUVSOUPUIFTUBSUQPTJUJPOCZQVTIJOHVQXJUIUIFGSPOU
leg and bringing the back leg forward.Try to make this push
explosive.
STEEP WALK
t 8BMLGBTUGPSUXPNJOVUFTPOUIFUSFBENJMMJODSFBTFUIF
incline by 0.5.
LATERAL LEG LUNGES
t 4UFQUPUIFSJHIUXJUIZPVSSJHIUGPPULFFQJOHZPVSUPFT
t QPJOUJOHGPSXBSEBOEZPVSGFFUnBUPOUIFnPPS
t 4RVBUEPXOUISPVHIZPVSSJHIUIJQXIJMTULFFQJOHZPVSMFGUMFH
straight. Push back to the start position.
T
diary date
his year’s International Fitness Week, fronted
by former Spice Girl Mel B, will take place
from March 19-25, with over 400 Fitness First
clubs around the world opening their doors for free.
Download your free one week guest pass online,
grab that gym kit and get moving!
More info: www.fitnessfirst.co.uk
3. ALL OVER WORKOUT
This is a great and quick workout to shape the legs and burn
some fat. Complete as many rounds in fifteen minutes and try
to get more rounds completed every time keeping to a strict
technique.
DUMBBELL THRUSTERS
Repeat 10 times
t )PMEBQBJSPGEVNCCFMMTBUTIPVMEFSIFJHIUBOETRVBUEPXO
whilst keeping the dumbbells on the shoulders.
t "TZPVSJTFVQPVUPGUIFTRVBUQSFTTUIFXFJHIUTPWFSIFBEo
make sure that you fully extend your elbows.
t 5SZUPGPDVTPOAQPQQJOHZPVSIJQTVQoUIJTXJMMHJWFZPVBO
explosive aspect.
LEG LOWERS
Repeat 5 times each side
t -JFPOZPVSCBDLXJUIZPVSBSNTCZZPVSTJEF3BJTFCPUI legs so that they are straight up in the air over your hips.
t ,FFQJOHPOFMFHTUSBJHIUTMPXMZMPXFSZPVSPUIFSMFHEPXOUP
the floor and return to the start position.
t ,FFQZPVSUPFTQVMMFEUPXBSEZPVSTIJOTBOEZPVSCBDLnBU on the floor.
t :PVTIPVMEGFFMUIJTJOZPVSIBNTUSJOHTBOEZPVMPXFS
abdominals.
DUMBBELL ROW
Repeat 10 times
t )PMEJOHBQBJSPGEVNCCFMMTCFOEIJOHFGPSXBSETBUUIF hips (stick your bum out) and let the dumbbells hang
down beneath your shoulders.
t 4JNQMZQVMMZPVSFMCPXTIJHICSJOHJOHUIFEVNCCFMMTVQUP your chest.
t &OTVSFUIBUZPVNBJOUBJOBHPPECBDLQPTJUJPOUIJOLBCPVU
keeping your chest up and shoulders back.
WALKING LUNGE
t )PMEJOHBQBJSPGEVNCCFMMTEPXOCZZPVSTJEFTTUFQ
forward with one leg, remembering to land and keep your
weight in the heel, and lower your hips to the floor by
bending the front knee.
t :PVSCBDLLOFFTIPVMEHFUBTDMPTFUPUIFnPPSXJUIPVU
actually touching it.
t 1VTIVQXJUIUIFGSPOUMFHSFNFNCFSUPLFFQZPVSXFJHIU in the front foot heel and not your toe – and step the back leg
through and forward.
www.sportsister.com
47
what’s on
events to watch:
events to do:
March 6-11
March 23-25
YONEX ALL ENGLAND OPEN BADMINTON CHAMPIONSHIPS
The All England Open Badminton Championships is the
world’s oldest and most prestigious badminton tournament.
The event showcases some of the best badminton talent
from across the globe - watch out for England’s Nathan
Robertson and Jenny Wallwork in the mixed doubles. The
2012 Championships offer a final chance to catch the action
at a Premier Series event on the OSIM BWF World Superseries
circuit before the Olympic qualification window shuts.
More info: www.allenglandbadminton.com
JURASSIC COAST CHALLENGE
This event is a challenge of a life time and it’s open for all
abilities to run, walk or crawl the 78.6 miles. It’s the mother
of all hilly runs with the 2012 course again taking place from
Studland to Charmouth. From day one’s route along the
beach of Studland Bay to day three’s challenging and muddy
underfoot course towards Abbotsbury, why not get involved?
More info: www.votwo.co.uk
March 31- April 7
ACTIVE DARTMOOR WEEK
March 9-11
IAAF WORLD INDOOR CHAMPIONSHIPS
This year’s IAAF World Indoor Championships in athletics will
see some of the world’s best athletes descend on Istanbul
for the 14th edition of the global-level indoor track and field
competition. The first of four IAAF World Athletics Series
events in 2012, you won’t want to miss out on the action as
athletes look to gain confidence ahead of the London Games.
More info: www.iaaf.org
March 17
RUGBY 6 NATIONS - ENGLAND V IRELAND
With this year’s RBS 6
Nations tournament now in
full swing, the Grand Slam
champions England are set
to take on Ireland at Esher
RFU in a match that is sure
to be fiercely competitive.
The Championship is contested by England, France, Scotland,
Italy, Ireland and Wales, with England as the favourites. If
England win it will be their seventh title victory in succession.
More info: www.rbs6nations.com
April 4-8
UCI TRACK CYCLING WORLD CHAMPIONSHIPS
The UCI Track Cycling World Championships are the pinnacle
of world track cycling, attracting the top riders from more than
40 countries across the world. As the final qualifying event
in the lead-up to the 2012 Games, the Championships will
provide Melbourne and passionate sport fans from around the
globe the chance to witness the thrills of track cycling ahead of
London. Watch out for fiery battles between Victoria Pendleton
(GBR) and Anna Meares (AUS) in the women’s sprint events.
More info: www.2012trackworlds.com
April 13-15
GB CANOEING SELECTION TRIALS
Fancy watching GB’s finest Canoe Slalom athletes compete for
a place in the boats for London 2012? Tickets are now on sale
for the Canoe Slalom selection event at Lee Valley White Water
Centre - why not buy a three-day pass?
More info: www.eventelephant.com/
gbcanoeingselectiontrialsforlondon2012
plan ahead...
May 3-5
LADIES SCOTTISH OPEN
After a hugely successful tournament in August 2011, the
Aberdeen Asset Management Ladies Scottish Open is
returning to Archerfield this year. Catriona Matthew will
be looking to defend her title as she earned an imperious
10-stroke victory last year.
More info: www.ladiesscottishopen.com
The ancient and iconic moorland of Dartmoor in Devon is
to be the setting for a new Olympic style challenge this year
with Active Dartmoor Week. For seven days the awe-inspiring
terrain will be host to a series of challenge events including zip
wires, mountain biking, endurance events and even a bake-off.
More info: www.dartmoor.co.uk
March 31
FIVEFINGERS 5K
Calling all minimalist lovers! The beautiful and technically
challenging hills of Surrey offer you the chance to run the
rugged, muddy, twisty-turny track that is designed for the
Fivefingered, barefoot or minimalist enthusiast. If you run
barefoot and fancy something a little bit different, then this is
the event for you!
More info: www.primallifestyle.com
April 1
WHOLE FOODS MARKET BREAKFAST RUN
The Whole Foods Market Breakfast Run is a perfect warm-up
event for the London Marathon and offers the choice of a 16 mile
or an 8.2 mile loop from Kingston’s historic marketplace. The race
takes in some wonderful sights along the River Thames.
More info: www.humanrace.co.uk
April 13-15
THE SCOTTISH BIKE SHOW
Scotland’s consumer cycle show – The Scottish Bike Show
– returns to Glasgow this year with the anticipation of being
even bigger and better than ever. One addition for 2012 is The
Scottish Bike Show Sportive which takes place on the Sunday
and hopes to mark the start of this year’s sportive season
throughout the UK.
More info: www.thescottishbikeshow.com
plan ahead...
September 14-16
FESTIVAL OF SPORT CORNWALL
The Festival of Sport takes place against the stunning
backdrop of St. Michael’s Mount, Cornwall, and has a range
of world class mass participation sporting events on offer. The
core sports have distances for all abilities and are made up of
triathlon, sportive cycling, a women-only Cycletta, open-water
swimming, beach running and an off-road cycling enduro. Why
not enter more than one sport as the itinerary is specifically
designed to allow this.
More info: www.festivalofsport.net

rebecca adlington

Transcription

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