FEB 2014 // ISSUE 38

- E L I T E S P O R T S C O N D I T I O N I N G S E C R E T S -

MAGAZINE

‘CAMP LIFE’AIN’T NO WALK

IN THE PARK

AUS DAYRUNNING FESTIVAL

WRAP UP

RUNNERS COREDO’S & DON’TS

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FEBRUARY 2014 3

JOCK ATHLETIC PAYS TRIBUTE TO CONNOR O’LEARY, JOCK ATHLETIC ATHLETE AND RISING SURFING SUPERSTAR.

CONNOR WON THE WAYNE ‘‘RABBIT’’

BARTHOLOMEW MEDAL FOR BEST

MALE SURFER IN THE AUSTRALIAN

BOARD RIDERS BATTLE HELD AT NORTH

CRONULLA OVER THE AUSTRALIA DAY

WEEKEND. THIS IS A GREAT RESULT

GIVEN FORMER WORLD CHAMP JOEL

PARKINSON HEADED A POWERFUL TEAM

FROM SNAPPER ROCKS. CONNOR WAS

ALSO A PART OF THE ELOUERA BOARD

RIDERS TEAM THAT WON THE COVETED

TEAMS EVENT AT THE CHAMPIONSHIPS.

CONNOR IS OFTEN SEEN AT JA HQ

GETTING STRONG AND POWERFUL

IN THE GYM UNDER THE TUTELAGE

OF ONE OF OUR TOP COACHES PAUL

LITTLEJOHN.

WELL-DONE CONNOR!

Image courtesy of John Veage, Fairfax Media

EDITOR’S LETTER

Just another day in the office for defending Olympic Aerial Skiing Champion, Lydia Lassila.Image courtesy of Paul Marinelli.

WELL OUR RUNNING FESTIVAL HAS COME AND GONE FOR ANOTHER

YEAR, AND IT WAS ANOTHER GREAT DAY. GLENN MCGRATH AND FAMILY

TURNED UP TO SUPPORT THE DAY, AND IN TYPICAL MCGRATH FASHION

HE BLEW THE STARTERS GUN FOR THE JANE MCGRATH CLASSIC,

JUMPED IN AND RAN THE RACE WITH SON JAMES AND THEN JUMPED

INTO THE CRUST CRONULLA RELAY TEAM IN THE CORPORATE RELAY.

AT ONE POINT HE LEAD THE RELAY (PIC FRONT COVER), RUNNING NEXT

WANDA X-TREME 6 WINNER, PROFESSIONAL TRIATHLETE MICHAEL FOX.

INSIDE WE HAVE ALL THE RACE DETAILS INCLUDING TRIBUTES TO OUR

SPONSORS AND VOLUNTEERS. THANKS TO ‘PIDGEY’ AND ALL INVOLVED

IN OUR GREAT DAY.

I’M A HUGE BELIEVER IN SPORTSMAN AND WOMEN BEING PICKED IN

TEAMS ON MERIT, REGARDLESS OF AGE. IF FORM AND FITNESS IS GOOD

ENOUGH, THEN THE WHOLE OBJECTIVE IS TO PICK THE TEAM BEST

EQUIPPED TO WIN. WELL AFTER KNOCKING THE SELECTION DOOR DOWN

MANY TIMES IT IS GREAT TO SEE BOTH BRAD HOGG (43YRS) AND BRAD

HODGE (38.5YRS) BEING SELECTED IN THE AUSSIE T20 WORLD CUP

TEAM. BOTH HAD GREAT BIG BASH SEASONS WITH HOGGY BEING THE

SUPERSTAR IN PERTH’S FIRST CHAMPIONSHIP WIN.

CHECK OUT INSIDE ONE OF THE MOST REFRESHINGLY OPEN AND

HONEST INTERVIEWS FROM MEL CAMPBELL REGARDING THE SECRETS

OF THE COLD WAR TRAINING REGIMES WITH EX EAST GERMAN SPEED

SKATER NOW LIVING IN AUSTRALIA. A MUST READ!

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EZINE BRAINS TRUSTPUBLISHER Jock AthleticEDITORS Jock Campbell / Melissa CampbellART DIRECTOR/DESIGN Kiss the SkyADVERTISING/PRODUCTION Melissa Campbell

CONTRIBUTORS Dan Atkins, Jock Campbell, Peter Colagiuri, Empirica Research, Rebecca Gawthorne, Peter Hadfield, Melissa Campbell, Eloise Wellings

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AUSTRALIA DAY RUNNING FESTIVAL - WRAP UPJock Athletic

CAMP LIFE - TRIATHLONDan Atkins

RENE GOSCHNIKProfessional Athlete Profile

CONTENTS

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42

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THE RUNNER’S COREPeter Colagiuri

MELTING SHOES & SNOOPYEmpirica Research

ATHLETE NEWSJock Athletic

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SUBSCRIBE NOW »EDITORIAL OFFICEJock Athletic | PO Box 1186 Cronulla 22300415 998 636 | EMAIL ezine@jockathletic.comwww.jockathletic.com

If you think your training is hard, try this! This is how they roll on the border of China and Russia, in a swimming pool made from ice. No complaints, just a swimming cap for extra warmth.

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Wrap-Up-

FEBRUARY 2014 9

The Successful Jock Athletic team, winners of this years Corporate Dash, being presented their trophy by Glenn McGrath & Steve Waugh.

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EVERY AUSTRALIA DAY FOR THE PAST 8 YEARS WE HAVE CONDUCTED THE JANE MCGRATH

CLASSIC, A FUN RUN TO HELP RAISE MONEY FOR THE MCGRATH FOUNDATION. THREE

YEARS AGO WE COMBINED IT WITH OUR OTHER EVENT, THE WANDA X-TREME 6 AND

CORPORATE DASH TO MAKE UP OUR RUNNING FESTIVAL. THIS YEAR THE WEATHER LET US

DOWN ON THE DAY, DESPITE THAT, THE RUNNING FESTIVAL WAS AWESOME. WE HAD GREAT

NUMBERS IN ALL EVENTS AND MORE IMPORTANTLY GREAT RACING, PARTICIPATION AND A

FANTASTIC ATMOSPHERE.

WHENEVER HE’S IN TOWN ON AUSTRALIA DAY, WE’RE LUCKY ENOUGH TO HAVE GLENN

MCGRATH AND HIS FAMILY COME DOWN FOR THE DAY AND JOIN IN. PIDGEY THIS YEAR

FIRED THE START GUN OF THE JANE MCGRATH CLASSIC, JOINED IN THE RUN WITH HIS SON

JAMES, THEN HUNG AROUND AND CONGRATULATED EVERYONE AS THEY CROSSED THE

LINE. THEN BEING THE GOOD BLOKE THAT, HE IS ASKED IF I WANTED HIM TO GO IN THE

CORPORATE RELAY. I ASKED “DO YOU WANT TO GO IN IT?” HIS RESPONSE WAS “NOT REALLY”,

BUT HE WOULD ANYWAY, SO HE STRAPPED ON A CRUST CRONULLA RACING SINGLET AND

OFF HE WENT. THESE TYPES OF ACTS JUST ADD TO WHAT WAS A GREAT DAY.

STEVE WAUGH TURNED UP ON THE DAY JUST TO SUPPORT THE EVENT AND HELPED OUT,

AND EVEN OUR OLYMPIAN ELOISE WELLINGS, CAME DOWN AND STARTED THE CORPORATE

DASH AND TOOK PHOTOS. IT IS A REAL COMMUNITY EVENT, WHICH CELEBRATES OUR SCENIC

COASTAL AREA AND HELPS US DO SOMETHING GOOD FOR CHARITY AND REMEMBER OUR

FALLEN MOTHERS, WIVES AND FRIENDS FROM BREAST CANCER.

WHAT A GREAT WAY TO START AUSTRALIA DAY, COME DOWN, HAVE A RUN OR WALK, DO

SOMETHING ACTIVE AND POSITIVE FOR YOUR HEALTH AND CHARITY.

THANKS ALL FOR COMING.

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Since the mid 80’s I’ve consistently trained on the soft sand, because I love the feel of the sand on bare feet, there is less jarring on your joints and most importantly because it’s harder to do. I have coached and trained many soft-sand athletes (Surf Lifesaving) and many ironmen and women whose sport involves running on the sand. It’s my thing! So I always planned to organize the Jane McGrath Classic to be on sand. In surf lifesaving the endurance event is a 2km soft sand beach race,so that was the distance the JMC became, oh that and an extra 500m. For walkers it’s o the hard sand, but for the

The Jane McGrath Classicrunners they must stay on the soft. What a great event it is!

Top surf lifesaving athlete Mitch Palmer won the Men’s, ahead of gun junior Lachy Crawford, with former U19 NZ Cricket international star Rory Darkins in third. In the womens gun junior Wanda SLSC runner Chloe Gentle won just ahead of North Cronulla’s Lily Gorman-Brown with Wanda junior Elly O Donoghue in third. It was a great day for it and several of Jane’s friends and family were there to join in the festivities.

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THIS RACE IS A 6KM SMASH UP, PAYING HOMAGE TO OUR MAGNIFICENT NATURAL LOCATION AND TAKES IN AN ALL SOFT SAND COURSE WITH A NUMBER OF PICTURESQUE AND SOMEWHAT STEEP SAND HILLS AND IS FOR THOSE WHO WANT TO CHALLENGE THEMSELVES.

We have some soft sand whippets that fly across the course and then we have families just happy to finish the event.

This year Professional triathlete and former 2km Aussie Champ Michael Fox powered away to take out the event form another 2km Beach Champ Ali Najem (both Wanda runners) and a very happy and shirtless 45 year old Shane “Buddy” McCarthy in third place. In the women’s, Blackmores Half Marathon Champ and now 5 time winner Laura James dominated the field and was third overall across the line, ahead of top beach runner Ciaran Williams with Kate Seibold in 3rd place.

A tough, but great fun race with an awesome atmosphere, well done and congratulations to all that took on the challenge and succeeded.

Inset: Winner of the Wanda X-Treme 6, Laura James (yellow) and 3rd place getting Ciaran Williams (right), being presented by race sponsor Rachael Peridis (Splash Tapas Bar) and Cricket legend Glenn McGrath.

The Wanda X-Treme 6

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The Wanda X-Treme 6

The start of the Wanda X-Treme 6. Inset: The female winners of the 6km race, Laura James (yellow) and Ciaran Williams (2nd place), presented by event sponsor Rachael Peridis (far left) from Splash Tapas Bar and Glenn McGrath.

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This has fast turned into the event of the day. All money raised from this goes to the McGrath Foundation and The Wanda Surf Club. It started out as just a bit of fun, but quickly everyone’s competitive juices took over and it’s now the Blue Ribbon event. We’ve had Craig Alexander 3 time World Triathlon Champ, Michael Prince, World Age-Group Tri Champion in previous years and this year Australian & state Champion Surf lifesavers battle this event out. The rules are simple 4 people per team, 400m soft sand course and the Company Boss or owner has to run one of the legs. It’s the best viewing as the crowd can see every runner at all times and the finishes over the years have been gold! This year the good blokes (that’s us) won after getting beaten by Splash Tapas Bar last year. Negotiations and contracts have already been offered for next year’s event.

Thanks to our great teams for their support and the great spirit this event is run in.

The teams, Clockwise from top Left:

• BDO ACCOUNTANTS• SO FRESH CRONULLA BEACH• SPLASH TAPAS BAR• JOCK ATHLETIC/CRUST PIZZA

WOMEN’S TEAM• WARREN SAUNDERS INSURANCE

BROKERS• CRUST GOURMET PIZZA BAR,

CRONULLA

The Corporate Dash

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Above: Sean O’Donoghue is a special individual, can’t you tell? Sean’s family helps out every year. Sean actually was going to run in one of the events, but he said they all started without him!

Below: Our timekeepers standing in the cold waiting for the stragglers to finish. Mel Campbell (7-months pregnant) in the white, El in the black hoodie and our official photographer Rosie Waugh looking stylish in her jeans.

Our Course Marshalls and VolunteersOur unsung heroes that don’t usually get much of a mention!

Firstly to Melissa Campbell who works tirelessly to get this event up and running each year, it is a massive task for both of us and I can’t thank her enough for the relentless time and effort she puts in.

Over the past 8 years many of the volunteers have helped at every one of our events. Some even like Scotty Murphy arrives with me at 5am on race day, is my go-to man to help with course set up, then races in one of the events, and when he finishes helps with timing and pack up. And one of our gym instructors and athletics coaches “Mr. Littles” this year was crook all night, came to help set up, had a number of bathroom stops, helped set up the course, came 4th in the Wanda X-Treme 6, backed up for the relay and then helped pack up. That’s how we roll at Jock Athletic.

Big thanks to Zane Campbell and Brennan “Moussa” Wilton for helping every year particularly looking after the sand hills section of the race - invaluable help.

Most of our entire course Marshalls and we offer to pay, but they wont accept any money. We are thankful and proud of you all - see you again next year!

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Our Great SponsorsCrust Gourmet Pizza Bar Cronulla Andrew and George have been great partners of ours for many years. They train with us, sledge us, but most importantly believe in what we’re doing and contribute greatly to the Cronulla community. We even have a Jock Athletic Pizza or two that they’ve let us create for them - it’s a healthy choice, go try it. We can’t thank them enough for all their support.

Splash Tapas Bar Anthony and Rachael from Splash have also been huge supporters of all our events and are always very excited to put in a Corporate dash team, which often includes World Champion Triathletes. They run a great little tapas bar overlooking North Cronulla Beach and are huge supporters of local sport in the Shire.

BDO Accountants, previously PKF.Grant Pyne from has trained with us and been a friend of ours for many years. He finally ran in the Corporate Dash himself, which we loved, and he has been brilliant with supporting our events and doing a great job with our taxes each year. Thanks ‘Grunta’.

The St. George & Sutherland Shire Leader Has been fantastic with giving us exposure for all our events, which is invaluable for letting the local community know our race is on and what it’s all about.

Above: Sean O’Donoghue is a special individual, can’t you tell? Sean’s family helps out every year. Sean actually was going to run in one of the events, but he said they all started without him!

Below: Our timekeepers standing in the cold waiting for the stragglers to finish. Mel Campbell (7-months pregnant) in the white, El in the black hoodie and our official photographer Rosie Waugh looking stylish in her jeans.

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Hydr8 Performance WaterBeware of a new performance water sports drink that I was part of inventing. They sponsor the NZ Warriors and soon to be our sponsors, No carbs, great flavor and packed with electrolytes – BOOM! Thanks for the drinks on the day.

T-Bone Media – Thanks to Tony Hindle for looking after our new digital media platform. His clients include Toyota, Oporto’s, Lexus and Jock Athletic woohoo, the big fish. Tony is taking us into the stratosphere with our new website and magazine platform.

SKINS Compression Garments – have always supported our events with great product for prizes and we thank them again once more for their great compression garments, which are awesome for recovery and performance.

Rydges – is a new partner of ours, giving away 2-nights accommodation at Cronulla for one lucky early bird entrant.

Runnulla Performance Footwear & Clothing – Sean Tindale at Runnulla never hesitates to provide very generous prizes for our winners and place getters in our great races. He also offers generous discounts to all our clients wanting to buy Running Shoes and apparel at his well stocked shop. Go see him in Cronulla Mall.

Sunsense Sunscreen – everyone should be protected from the sun as Sunsense gave all entrants a generous tube of their Sports Sunscreen.

Adidas Eyewear is a new partner of ours who have been sponsoring our magazine and race with great prizes. All our winners from the running festival are now ‘swanning’ about in very cool running shades thanks to Chanh at Adidas Eyewear. They have even sponsored a few of our top athletes, and offer great discounts to all our clients. They are the best running sunnies I’ve ever worn, and although I look cool in anything, these do make me look cool.

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http://www.jbhifionline.com.au/dvd/dvd-genres/sport-fitness/michael-hussey-special/694813

Life is local

Proudly supporting and informing

the local community since 1960

www.theleader.com.au

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CampLife

I LOVE TO GO AWAY,WHO DOESN’T RIGHT???

ESPECIALLY THROUGH THE FESTIVE PERIOD - THE SUN, THE SAND, THE GREAT AUSSIE WEATHER,

WATCHING THE CRICKET. THERE IS NO PLACE IN THE WORLD I WOULD

RATHER BE!

BUT THERE IS NO HOLIDAYTO BE HAD.

FOR ME AND MY GROUP OF INSANELY COMMITTED TRIATHLETES, POST CHRISTMAS IS THE A TIME FOR

OVERLOAD TRAINING.

DAN ATKINS

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A KEY PART IN OUR PROGRAM IN THE LEAD UP TO NATIONAL EVENTS HAS ALWAYS BEEN A PERIOD OF TIME WHERE WE HAVE HIT SOME BIG NUMBERS IN TRAINING VOLUME AND SET UP OUR DOMESTIC SEASON.

The purpose of my article this month is to hit home the fact that within your program there should be an overload of training for a period of time of no less than 8 days. Come out of this post a couple of easier days and I can expect you will be ready to rip up any race course.

Our plan of attack is always fairly simple on paper: train 3-4 times a day and fit in as much as you can. All of this needs structure and a great flow and should include at least either 1 full day or two half days to get the

rest needed to re-load again.Triathlon is a tough sport to manage, 3 disciplines plus gym plus rehabilitation exercises plus the most important facet- eating and sleeping!!!!

MUST-HAVESTo do all of this you need the following to make it work:

1. A good team around youI travelled this year with my whole family - my 4 girls, my wife and 3 daughters aged 7 and under. Also you must travel with athletes that you know bring out the best in you as an athlete and for me as a coach.

2. Weigh in’sWe weighed ourselves up to 3 times a day, not to look at weight loss, but more so for hydration purposes. If you lose more than 1.5kg in a session it is going to be hard to get this back in hydration over the next 3 hours before your next session, so being conscious of your weight allows you more so to be aware of how your body will perform later in the day

3. Clean eatingFor most camps I organise the food, but this last camp we just took turns cooking and we ate very well, from homemade sushi and pizzas to lean kangaroo beef burgers, fresh salads and made sure our food was going to give us the performance fuel needed for the next day.

I’VE BEEN VERY FORTUNATE THAT I HAVE BEEN ABLE TO TRAIN IN SOME AMAZING PLACES BUT THIS YEAR WE BASED OURSELVES IN A REALLY BEAUTIFUL PART OF THE WORLD - YALLINGUP WA APPROX. 250KM SOUTH OF PERTH, HOME TO SOME OF AUSTRALIA’S MOST FAMOUS SURFERS, JAKE PATTERSON AND TAJ BURROW TO NAME A COUPLE. BUT FOR 8 DAYS FROM THE 28TH OF DECEMBER TILL THE 7TH OF JANUARY WE CALLED THIS PLACE HOME.

MUST-HAVESTo do all of this you need the following to make it work:

1. A good team around youI travelled this year with my whole family - my 4 girls, my wife and 3 daughters aged 7 and under. Also you must travel with athletes that you know bring out the best in you as an athlete and for me as a coach.

2. Weigh in’sWe weighed ourselves up to 3 times a day, not to look at weight loss, but more so for hydration purposes. If you lose more than 1.5kg in a session it is going to be hard to get this back in hydration over the next 3 hours before your next session, so being conscious of your weight allows you more so to be aware of how your body will perform later in the day

3. Clean eatingFor most camps I organise the food, but this last camp we just took turns cooking and we ate very well, from homemade sushi and pizzas to lean kangaroo beef burgers, fresh salads and made sure our food was going to give us the performance fuel needed for the next day.

ENJOYMENT IS THE KEYAt night every evening we would either watch movies (and most would fall asleep) or play board games. It allows us all to zone out of triathlon and appreciate who we all are.

TRIATHLON ALLOWS SUCH A DIVERSE RANGE OF PEOPLE TO BECOME “ONE” AND THAT IS THE GREATEST GIFT SPORT GIVES US - THE EQUALITY, NO MATTER WHO YOU ARE, WHAT YOU DO OR WHERE YOU COME FROM.

Having the respect out in the training paddock for each other drives us all to become better athletes. So the environment and culture of the group is crucial.

TESTING DAYSOver the 8 day period every day we would have some sort of little test to make sure we are switched on. For the better part, it is just me testing the mental strength through testing the physical capabilities of each athlete, but as the camp progresses I love seeing the determination increase and the tunnel vision each and every session. This is why I love camp style training, it brings out the best in people and I can for the better part just let it

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DAN ATKINS IS THE A NATIONAL TALENT COACH FOR WA & SA FOR TRIATHLON AUSTRALIA, HEADING UP THEIR HIGH PERFORMANCE PROGRAM. HE HAS SOME 25 YEARS EXPERIENCE AS A TRIATHLON COACH AND ATHLETE.

NOW BASED IN WA, YOU

CAN CONTACT DAN DIRECTLY: DANATKINS08@GMAIL.COM

unfold. I see athletes that have never really had much to do with each other high-fiving post sessions and encouraging the best out of everyone. I try not to have too much discussion each day with the entire group about how we went. Rather I would sit down with the individual and talk privately about how they are going. I find this lifts the level of the group by giving them the courage to keep going.

KEEP IT GOINGThe biggest test of a training camp is holding onto that fitness post-camp. A lot of athletes will come back home and settle straight back into normality and back within their comfort zone. This is where the good coaches step it up. Remind the athletes of what they achieved at the camp by showing them the numbers you’ve kept in your diary. And show them it can be done.

PLAN TO SUCCEEDI say this so often but the truth is if you sit down and plan it out periodically and have intense days followed by easier days you’ll find you the athlete will “adapt” to the training load and come out a lot stronger post the camp.

But as I said a camp is just the beginning -the real work starts when you get back home and have too slot back into normality.

see betterrun faster

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adizero tempoavailable in 2 sizes

adidas sunglasses are worn by the adiRunner team. featured athlete: Milly Jane Clark

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Rene Goschnik

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PROFESSIONAL ATHLETE PROFILE

Rene Goschnik

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JA: WHO IS RENE GOSCHNIK?I was born in Weisswasser, a small East German town near the polish border. As a 14 year old boy I was chosen to go to the sport school in Dresden where I was a boarder for 3 years. Finally after too many years of living in a Communist country it was over, the East German Wall came down. Now the way to freedom was open, and that’s how I eventually ended up in Australia. JA: WHAT IS YOUR SPORT OF CHOICE?My chosen sport was ice speed skating. Most of my sporting career I did long track ice speed skating, and in my last 4 years changed to short track ice speed skating. And that’s how I came the first time to Sydney, to the Short Track Ice Speed Skating World Championships. That’s where I met my wife Karen, a former Australian Ice Speed Skater, and was able to race /train with the Australian team including Steven Bradbury.

JA: HOW DID YOU GET INTO SPEED SKATING?Living in an area where the winter is 5 months long and bitterly cold, any type of winter sport is easily accessible. I started ice skating at 3 years old on a frozen lake 10 minutes away from my home. In my town ice hockey was really big, but because I was not built for that sport, ice speed skating became my path. Coaches from the local club came to our school to look for new talent, and selected me to prepare for the sport boarding school a few years later. Now my dreams to eventually leave my town came true. And it wasn’t only to leave my town but to be able go beyond the 5 meter high wall along the western border

FOREWORD BY MELISSA CAMPBELL.MY GENERAL RULE IN LIFE IS ‘NEVER ASSUME ANYTHING.’ AND NOTHING COULD BE MORE TRUE ABOUT RENE GOSCHNIK, A QUITE, UNASSUMING LOCAL ATHLETICS COACH BORN AND RAISED IN EAST GERMANY.

I FIRST MET RENE AT AN ATHLETICS AUSTRALIA COACHING COURSE IN 2013. TURNS OUT THAT WE ALSO COACHED A GROUP OF JUNIORS ON THE SAME NIGHT AT THE SAME TRACK, EACH WEEK. IT WAS ONE THING TO KNOW THAT ALSO COACHING ON THE SAME TRACK AT THE SAME TIME EACH WEEK WAS 3X OLYMPIC TRIPLE JUMP CHAMPION, RUSSIAN VIKTOR SANEYEV. IT ALSO TURNS OUT THAT I WAS COACHING ALONG SIDE A FORMER EAST-GERMAN NATIONAL SPEED-SKATING CHAMPION IN RENE.

I LOVE THAT! I LOVE THAT WE ARE SURROUNDED BY SO MANY PEOPLE WITH AN INTERESTING STORY TO TELL. EVERYONE HAS A STORY. AND RENE’S IS ANYTHING BUT BORING.

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“IT WASN’T ONLY [MY DREAM] TO LEAVE MY TOWN BUT TO BE ABLE GO BEYOND THE 5 METER

HIGH WALL ALONG THE WESTERN BORDER WHICH ALL EAST

GERMAN KIDS DREAMED OF. TO BE ABLE TO TRAVEL THROUGH

THE WALL WAS ONE OF THE BIGGEST INCENTIVES FOR

TRYING TO MAKE IT “

Love this pic: A young Rene in his

new tracksuit after being selected in East

German National Team.

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which all East German kids dreamed of. To be able to travel through the wall was one of the biggest incentives for trying to make it into the national team.

Although I was never officially a professional athlete as such, because throughout the 80’s and 90’s all Olympic sports athletes had to be amateurs, that was my paid job.

So all athletes still had to learn a job / trade or go to uni ‘on paper’.

JA: EXPLAIN THE TRAINING REGIME FOR SPEED SKATING IN EAST GERMANY.Training in East Germany was highly structured and planned. The East German communist regime spent a lot of money on sports science and the development of young athletes. During my time at the sports school we had school every morning from Monday to Saturday and training in the afternoon. A similar training regime continued after leaving school. Being part of the national team also included going to high altitude training camps 3 x 3 weeks a year, to countries like Bulgaria, Kazakhstan, Switzerland and others.

JA: EAST GERMANY HAD A REPUTATION FOR DRUG-TAKING ACROSS A MULTITUDE OF SPORTS. DID YOU SEE ANY EVIDENCE OF THIS IN YOUR CAREER AS AN ELITE ATHLETE COMPETING FOR EAST GERMANY? WERE YOU ENCOURAGED TO PARTICIPATE IN

ANY FORM OF DRUG PROGRAM TO ENHANCE PERFORMANCE?It is no secret that many countries in the world used illegal drugs in sport including the USA, Australia, Russia and others. The difference in East Germany was taking performance enhancing drugs were highly monitored by the medical profession.

At the national team level the use of performance enhancing drugs was standard procedure.

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Young athletes weren’t told of the nature or side effects of the drugs, which also was the case with me. My body didn’t like the side effects, that’s why I stopped taking it after a year.

I would certainly strongly advise athletes against such practices. In my case and in many other athletes cases, we had no choice. A healthy diet and a well-structured training plan gives you better long term and more consistent results.

JA: GREATEST SPORTING ACHIEVEMENT? I was always proud that I was a member of the East German/ and German National team

for 10 years. I did become 3 times national champion in the open male division. Also a 9th place at the European championships and a 17th place at a World Cup were my greatest international achievements. I was a typical sprinter with a personal best in 1986 over the 500m in 37.8 sec, including a starting time of 9.8sec for the first 100m.

I did not compete at any Olympic Games. Our Short Track Team, including myself, had qualified to compete at the 1992 Olympic Games in Albertville, France. Unfortunately the German Olympic committee didn’t send us for political reasons. We did take the matter to court and won, but by then it was

Sydney, Australia 1991: Rene (3rd from right) with the German National Team at the World Short Track Speed Skating Championships.

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too late. As a result they had to send us all as tourists to the same games, but it wasn’t the same.

JA: WHAT’S THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU’VE EVER DONE?Well there were many freezing competition days. One competition I still remember because it was my coldest ever race day. In 1985 we had an international competition in Warsaw (Poland), the ice rink is outdoor, and the day temperature climbed down to minus 29 Degrees Celsius. We packed newspaper under our racing suits to try and keep warm.

JA: WHAT WAS YOUR FAVORITE TRAINING SESSION AND WHAT DOES IT INVOLVE?My favorite trainings session was always playing a game. We always used games like soccer, ice hockey and volleyball included into the week s training program. This broke up the monotony of our usual training practices. These were always fun, because most of the other training sessions were hard work and lots of repetition.

JA: HOW MANY TRAINING SESSIONS DID YOU DO PER WEEK & THE BREAKDOWN, MILEAGE AND INTENSITY?

Basically we had the whole year already planned in front of us including competitions.We did about 15 training sessions per week. We always had blocks of 4 weeks with a gradually increase of intensity for the first 3 weeks and one easy week after.

A typical hard week in off season training consisted of 2 hours gym work and 8x 500m on roller blades on Monday. Every day concluded with a one hour stretching session.Tuesday a 120km bike ride was on, followed by a one hour volleyball game and stretching. On Wednesday morning back to the gym for a pyramid of deep squats with a free weight up to 120kg, and 4 x 5km easy intensity in the afternoon. Thursday back onto the push bike for a high intensity 5 x 10km ride and one hour yoga and a massage in the afternoon. In about 3 sessions a week we were tested for our lactic acid levels, so cheating wasn’t easy. Our coach could always see if you tried hard or not. Friday morning a session of cross country running followed by stretching, and Saturday a general gym session finished off the week. After that intense week we all were looking forward to the easy recovery week.

JA: WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM?The knowledge that the program we had was written for one of our national team mates who became Olympic champion. Also most of us were here to stay in the national team and that only came with hard/ smart work. I say here, that a day off and recovery days/ week are as important as hard training.

JA: WHAT’S YOUR BEST EXCUSE FOR NOT STICKING TO A TRAINING PROGRAM?My excuse was always that I’m a sprinter and I don’t have to train as hard.

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JA: WHAT’S YOUR MOST DREADED TRAINING SESSION (DETAILS) AND WHY?Again as a sprinter I always dreaded any long distance training, especially long bike rides in the rain.

JA: WHO HAS BEEN YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD?Uwe Mey, one of my national team mates who became number one in the world and also Olympic Champion. He also was a humble, caring man.

JA: YOUR FAVORITE MOTIVATIONAL SAYING?Never give up, and there is always light at the end of the tunnel.

RENE GOSCHNIK IS NOW A REMEDIAL AND SPORTS MASSAGE THERAPIST IN SYDNEY AND A LEVEL 2 ATHLETIC COACH, COACHING AT PORT HACKING LITTLE ATHLETICS. YOU CAN CONTACT RENE AT HIS PRACTICE ON 95470158 OR

AKUPUNKT-MASSAGE.COM.AU

Image: Milwaukee, USA 1992 - Rene (2nd from left) on a training Camp with Olympic Champion Dan Jansen (2nd from right) and his coach Peter Mueller (far left).

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THE Runner’sCORE

OF ALL THE RUNNERS WE SEE IN OUR PHYSIO CLINIC, ABOUT HALF OF THEM HAVE A STRENGTH PROGRAM TO AUGMENT THEIR RUNNING. MOST HAVE DESIGNED THE PROGRAM THEMSELVES, BASED ON INFO GATHERED FROM THE WEB OR FROM FRIENDS. BUT THE “CORE” EXERCISES IN THEIR PROGRAM ARE OFTEN INAPPROPRIATE FOR RUNNERS; AT BEST THEY ARE A WASTE OF TIME, AT WORST THEY CAN LEAD TO IMBALANCES AND INJURIES.

SO WHERE DOES IT ALL GO WRONG, AND WHAT ARE THE BEST CORE EXERCISES FOR RUNNERS?

FEBRUARY 2014 37

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TO TICK ALL THE RIGHT BOXES, IT SHOULD:• Target a muscle or muscles that are

challenged during running• Use the same action as the muscle

performs during running (e.g. static/fixed, shortening or controlled lengthening)

• Coordinate a group of muscles in the same patterns as used during running

Not every exercise covers all those points but the more you can satisfy, the better your core exercise will be for running. If it fits all three points, you’ve found yourself a winner. If it doesn’t match a single point, you’re doing clams!

THERE ARE A VARIETY OF CORE EXERCISES TO CHOOSE FROM; SOME WORK WELL FOR RUNNERS, SOME ARE GOOD GENERAL EXERCISES BUT NOT USEFUL FOR RUNNERS AND OTHERS ARE WORTHLESS, NOT LINKING TO FUNCTIONAL IMPROVEMENTS AT ALL. IT ALL COMES DOWN TO SPECIFICITY. HOW WELL DOES THE EXERCISE MIMIC THE DEMANDS OF RUNNING?

Let’s start with clams. It’s supposedly targeting gluteus medius, one of the key hip/leg stabilisers in running (unfortunately this muscle actually rotates the leg inwards, not outwards, so it’s not actually targeting gluteus medius). The muscle’s job during running is to minimise the inwards tilt and rotation of the leg, not to lift it sideways away from the body, so it doesn’t match the muscle’s action either. As far as coordinating a group of muscles in a similar pattern to running, well, umm….let’s call it a big miss there as well. So with zero from three matches, clams is officially one of the worst “core” exercises for runners.

OTHER EXERCISES TO JOIN THE NAUGHTYLIST ARE:

Front planks: (hip flexor-dominant bracing exercise, good for collision-based sports or runners who frequently run into trees).

Sit-ups/crunches: (mimics resisted forward bend, which is never performed while running. This exercise is suitable for runners who frequently fall down and need to get up)

Then there are good strengthening exercises but without any functional links to running, such as side planks. It targets the oblique abdominals and gluteal muscles, building strength, but doesn’t use them in a functional movement or pattern. It only matches one of the key criteria so it’s not great, but it’s better than doing nothing. Other exercises

FEBRUARY 2014 39

in this category include weighted squats and supine bridges.

NOW FOR THE“GOOD” LIST,The exercises that tick most/all of the boxes. These are highly effective exercises and will help you maintain form throughout your run. This is not an exhaustive list but just a few samples of exercises that get the job done.

Single leg band twistThis is a good introductory exercise for most people. It involves all the key running stability muscles, although it compromises on complexity and leg movement, to provide a challenging but achievable starting point. A video of this exercise is available on you tube, search for “Bioathletic Single leg band twist”. By focusing on keeping the hips and

pelvis still during the trunk rotation, the stabilisers strengthen and work together to maintain balance.

The Band RunnerThis exercise uses a running action with resistance band to increase the stability challenges of running, heightening the load on core, while still keeping it in the context of running. You can see a video of this exercise on you tube, search for “Bioathletic The Band Runner”. The band held in front of the body adds rotation, similar to the rotation created by leg drive, and makes the foot/ankle stabilise to resist the sideways pull.

Oblique Hop & BalanceFor more advanced core/stability exercises, adding more instability and/or speed can increase the challenge, but again it must

NOT EVERY EXERCISE COVERS ALL THOSE POINTS BUT THE MORE YOU CAN SATISFY, THE BETTER YOUR CORE EXERCISE WILL BE FOR RUNNING. IF IT FITS ALL THREE POINTS, YOU’VE FOUND YOURSELF A WINNER. IF IT DOESN’T MATCH A SINGLE POINT, YOU’RE DOING CLAMS!

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PETER COLAGIURI IS A SPORTS PHYSIOTHERAPIST, SPECIALISING IN RUNNING INJURIES. HE PRACTICES IN MIRANDA AND MANLY IN ADDITION TO RESEARCHING AT THE UNIVERSITY OF SYDNEY. FOR MORE INFORMATION SEE BIOATHLETIC.COM.AU, OR BOOK AN APPOINTMENT (02) 9977 1580 MANLY@BIOATHLETIC.COM.AU

remain in the context of running. This exercise (you tube search “Bioathletic Oblique hop and balance”) involves an oblique hop and balance. The oblique nature of the hop emphasises hip or ankle stabilising muscles, depending in the direction. The balance component of the exercise makes the stabilisers activate quickly, working hard to control the centre of mass so the further you hop (at a 45 degree angle), the higher the load.

So before you add “core” exercises to your list or continue with your usual “core” routine, ask yourself if your exercises are actually doing what they’ve promised. If in doubt, try one of the above exercises and see how it feels.

Just remember, the hopping exercise is for advanced players only so if it seems too tricky, start with one of the other exercises and get back to it later.

You’ll get far better results with an exercise that’s matched to your ability rather than just finding the hardest one possible.

Melting ShoesAnd Snoopy

Hallucinations: HEAT AND THE 2014 AUSTRALIAN OPEN

ONE OF THE FIRST GLOBAL SPORTING EVENTS OF THE YEAR, THE AUSTRALIAN OPEN, HERALDS ITSELF AS BEING THE PLAYERS’ FAVOURITE GRAND SLAM. HOWEVER, IN 2014, ONE COULD BE MISTAKEN FOR THINKING OTHERWISE. INDEED, RATHER THAN THE SCORES MAKING THE FRONT PAGE THIS YEAR, ANOTHER KIND OF NUMBER STOLE THE HEADLINES – THE SEARING TEMPERATURES. DURING FOUR CONSECUTIVE DAYS DURING THE FIRST WEEK OF THE TOURNAMENT, THE OUTSIDE TEMPERATURE EXCEEDED 40C, A RECORD NOT BEATEN IN MELBOURNE FOR OVER 100 YEARS. IT WAS NOT UNTIL THE BAROMETER SURPASSED 43C ON DAY 4 OF THE CHAMPIONSHIP THAT THE EXTREME HEAT POLICY WAS ENFORCED, WITH THE TEMPORARY SUSPENSION OF OUTDOOR GAMES, AND THE CLOSING OF THE ROOF ON THE

TWO MAIN STADIUMS.

SO WHY DID IT TAKE SO LONG FOR THE EXTREME HEAT POLICY TO BE ENACTED?

EMPIRICA RESEARCH

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In the first several days of the tournament, Peng Shuai of China vomited at the side of the court, Canada’s Frank Dancevic hallucinated Snoopy right before fainting during his second set, Jo-Wilfried Tsonga thought his shoes were sticking to the ground, Jelena Jankovic burned her bottom on a seat, and drink bottles were literally melting. Not to mention the ball boy who collapsed, plus over a thousand spectators who were treated for heat stroke in the first week.

According to the Extreme Heat policy, which is enacted at the discretion of the tournament referee, the cessation of play is based on a quotient of temperature, humidity and wind speed. As tournament referee Wayne McKewen commented on Day Two of the tournament, when the temperature reached 41c, while the conditions at this stage were hot and uncomfortable, the humidity was low, thus not requiring the policy to be enacted. The tournament’s long-time medical officer, Dr. Tim Wood, also agreed with this decision, insisting that the health of players was not being compromised. He argued that

DESPITE TENNIS AUSTRALIA HAVING AN EXTREME HEAT POLICY IN PLACE, THE MATCHES CONTINUED ON, WITH MANY PLAYERS SUFFERING HEAT-RELATED ILLNESSES.

tennis was relatively low risk for major heat problems compared to other sports, and that regardless, humans were well adapted to exercising in the heat. Some players spoke out during the tournament that they were in support of the referee’s decision to keep play going. Roger Federer argued that adequate preparation and training should be enough to cope with the hot conditions. Likewise, the injured Gilles Simon believed that the heat actually improved his game.

The majority of players, however, thought otherwise. Eight-time Australian Open champion Martina Navratilova called Wood ‘completely clueless’. Andy Murray echoed these sentiments, accusing the tournament organisers of putting players’ lives at risk, and in doing so, projecting a terrible image of the sport. After his first round loss to Benoit Paire, Snoopy hallucinator Frank Dancevic called the conditions inhumane, and Ivan Dodig went so far as to say he feared he might die on court. Viewers of the tournament were also critical of the policy. According to a Sydney Morning Herald poll of over 2,000 Australians, 89% believed that the organisers should have implemented the policy prior to the Thursday afternoon.

Given the controversy and media attention that has resulted from the Extreme Heat Policy at this year’s Open, the Association of Tennis Professionals is set to review the policy before the 2015 Australian Open. Further, as part of the Melbourne Park redevelopment, a retractable roof over Margaret Court Arena is set to be built, in addition to more shaded seating.

FEBRUARY 2014 45

• Acclimatize yourself to playing in the heat by practicing regularly in hot conditions. This will lead to much more effective heat loss.

• Drink regularly, even if you’re not thirsty. In temperatures such as those at the Australian Open, adult tennis players can lose up to 3.5 litres of water per hour.

• Try to consume a carbohydrate-electrolyte beverage during play. Not only does it enhance fluid absorption, it will help

you maintain your blood glucose levels, which can delay fatigue.

• Avoid drinks that contain caffeine or alcohol prior to playing – they will accelerate fluid loss.

• If you are prone to heat-muscle cramps during hot weather, consider increasing your salt intake.

…Or take up a sport that is in the upcoming Winter Olympics…!!

NEVERTHELESS, IF YOU DO FIND YOURSELF PLAYING INHOT CONDITIONS, KEEP IN MIND THESE SUGGESTIONS,OFFERED BY EXERCISE RESEARCHER DR. MICHAEL BERGERON:

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CONNOR O’LEARY (Surfing)

Part of the Elouera Board Riders team

that won the coveted Teams Event at

the recent Australian Board Riders

championships at North Cronulla. On

top of that, Connor won the Wayne

‘‘Rabbit’’ Bartholomew medal for

best male surfer of the event. What a

legend!!

CHRISTIAN HALYARD (Hockey)

Represented NSW in the under 15

Australian Championships for Indoor

Hockey in Queensland earlier this month.

The NSW team won the Australian Title

convincingly over Victoria in the final

after a tough five day carnival against

the other states. Awesome!!

MICHAEL FOX (Triathlon)

Secured himself a podium finish

in the Challenge Melbourne Half

Ironman, only a week after winning

the Wanda X-Treme 6 soft sand

race. Foxy was one of our original JA

Athletes - so proud to see you doing

so well! Awesome.

AUSTRALIA DAY RUNNING FESTIVAL

Great results from our runners in

the both the 2.5km and 6km races on

Australia Day.

In the mens - 2.5km:

MITCH PALMER - WINNER

LACHLAN CRAWFORD - 2ND

RORY DARKINS - 3RD

In the womens -2.5km:

CHLOE GENTLE - 1ST

LILY GORMAN-BROWN - 2ND

ELLY O’DONOGHUE - 3RD

In the 6km - Mens:

MICHAEL FOX - 1ST

ALI NAJEM - 2ND

LAURA JAMES - 1ST

CIARAN WILLIAM - 2ND

EMMA BROWN - 1ST U18

DEE MCCARTHY - 3RD O40

EACH MONTH WE BRING YOU NEWS AND RESULTS FROM JOCK ATHLETIC ATHLETES, HERE AND ABROAD

Athletes - so proud to see you doing

so well! Awesome.

AUSTRALIA DAY RUNNING FESTIVAL

Great results from our runners in

the both the 2.5km and 6km races on

Australia Day.

In the mens - 2.5km:

MITCH PALMER - WINNER

LACHLAN CRAWFORD - 2ND

RORY DARKINS - 3RD

In the womens -2.5km:

CHLOE GENTLE - 1ST

LILY GORMAN-BROWN - 2ND

ELLY O’DONOGHUE - 3RD

In the 6km - Mens:

MICHAEL FOX - 1ST

ALI NAJEM - 2ND

LAURA JAMES - 1ST

CIARAN WILLIAM - 2ND

EMMA BROWN - 1ST U18

DEE MCCARTHY - 3RD O40

ELOISE WELLINGS (Athletics)

In her first comeback race since

having India Rose, Elzy headed

to Newcastle to take part in the

Hunter Track Classic 1500m.

In an exceptionally fast race,

El finished a respectable 5th

amongst a class field.

SURF LIFE SAVING

Wanda Intercities Carnival

ALI NAJEM - 1st Open Mens

MITCH PALMER- 2nd Open Mens

JOCK CAMPBELL - 3rd Open mens

HANNAH GOMAN - 1st Open

Womens

EMILY ROHR - 2nd Open Womens

EMMA BROWN - 1st U17 womens

JAE WITHERS - 2nd U17 womens

LACHY CRAWFORD - 3rd U15

Coogee Carnival

Ali Najem - 1st Open Mens

Mitch Palmer - 2nd Open Mens

HANNAH GOMAN - 1st Open

Womens

EACH MONTH WE BRING YOU NEWS AND RESULTS FROM JOCK ATHLETIC ATHLETES, HERE AND ABROAD

LAURA JAMES (Running)

Together with boyfriend

Warrick Oats (pictured), won

the teams event in the Royal

Challenge (paddle, run,

paddle). After the first paddle

leg, LJ started the run in 30th

position and finished in 5th.

Not a bad effort from the lil’

whippet. ‘Wal’ then brought

it home in the final leg. Well

done team!

http://www.stevewaughfoundation.com.au