SMM_17-07-2013#001_EDITORIAL_01Sunshine Coast Daily
Wednesday, July 17
FEATS up and down the slopes of Mount Cooroora over the past seven
years are worthy of a name change. Mount Labinsky has a nice
ring to it… Talented long-distance runner
Neil Labinsky has dominated the annual Pomona King of the Mountain
race and will be gunning for his eighth consecutive title next
Sunday, July 28. But he has left the door ajar for
a newcomer to cause an upset. “I’m not putting any pressure
King guns for eight
Page 2 Sunshine Coast Multisport Mecca, July 17, 2013
on myself to make sure I win like I have in other years,” Neil
said. “I haven’t been putting a big focus on King of the Mountain.
Usually I would have been on the mountain for a few months…but I
have only been up there a couple of times. “I have done everything
I wanted to prove to myself.” Other racing priorities and the fact
he holds the race record of 22:43 has the 34-year old (who
celebrated his birthday yesterday, July 16) content with his
mountain feats – he admits he wouldn’t be too disappointed to
relinquish the title. There was a chance Neil would have missed his
chance to defend the King of the Mountain crown had he and his wife
not returned early from a working holiday to the UK in March. Yet
it seems the change of plans and interruptions to training have not
phased his form. In the last race of the cross-country series at
Buderim he posted a personal best of 39:43 over 12km. That was
followed by breaking the Sunshine Coast Run Series 5km record at
Point Cartwright in 15:16 (see the story on page four). That alone
proves anyone
wanting to be the quickest up
and down the mountain at Pomona will need to be on
their game. The iconic King
of the Mountain race started in 1958, when local footballer and
railway porter Bruce Samuels ran to the top of Mount Cooroora and
announced that he had done it in under and hour.
His claim brought some doubt from the locals who urged Samuels into
declaring he would do it again, this
time under supervision. The race became a regular event for several
years with races continuing into the 1960s, then in 1979 it was
revived. While the mountain trek is
on Neil’s immediate agenda, his short-term plans are to improve his
5km times and run more marathons – and he is considering tackling
the Sunshine Coast event. “I do like competing and
winning races. But doing a PB in a race motives me more than
winning a race,” he said. “There are still a good few
years left in me.”
Can new blood win the coveted crown? From Page 1
VITAL STATISTICS A usual Neil Labinsky training week would see him
run more than 100km, and up to 150km. He runs twice a day. One can
include an easy jog for 5km with a few easy sprints. Another would
incorporate a warm-up, fast 5km, and he would do that two or three
times a week. Traditionally Neil has always done track work two or
three times a week. Various sets include five or six 1km runs,
10x400s, 10x200s while speed sessions include 10x100s.
Neil Labinsky is shooting for his eighth consecutive Pomona King of
the Mountain title.
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| women’s sportswear online | www.missmotivate.com.au
“...doing a PB in a race motives me more than winning a
race.”
User: Grant.Edwards Time: 07-16-2013 08:24 Product: SMM PubDate:
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Sunshine Coast Multisport Mecca, July 17, 2013 Page 3
ELITE athletes such as Brisbane’s Clare Geraghty love to run. The
winner of numerous prestigious Australian distance and
cross-country events doesn’t lack motivation to get out and pound
the pavement. But sometimes a little bit of a “carrot” goes a long
way for full time athletes without a swag of illustrious sponsors.
“You have no idea how important prize money and incentives are to
runners and athletes,” Clare said. “Winning money isn’t spent on
fancy cars or other luxuries it goes into rehab, physio, massage
and other necessities that nurture and help our careers and keep us
running.” The 27-year-old won last year’s 10km event at the 7
Sunshine Coast Marathon in a time of 34 minutes. She is struggling
with an ankle injury and hopes to be fit enough to run either the
half marathon or at the very least the 10km event on August 25.
Clare will among a growing contingent of elite runners who are
expected to compete for a prize pool of $18,000 including cash for
placegetters and bonus time incentives. The elite prize purse is
double that of the inaugural event in 2012, where all races were
won by talented locals. Geraghty said it was a bonus to see bigger
events
starting to offer incentives for course records, which added extra
motivation at training. “It really pushes you as
elites are constantly striving to get better,” she said. Sunshine
Coast Marathon
runners will also be eligible to apply for a position at the 2014
Boston Marathon if they meet age group qualifying times. The oldest
annual
marathon in the world, receives 55,000 applications for 20,000
positions with the 2014 event expected to receive double the number
of registrations as runners unite to pay tribute to the victims of
the finish line bombings in 2013.
Elites enticed by prize purse bonus
Clare Geraghty is excited by time bonuses at the 7 Sunshine Coast
Marathon.
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Distance Place Prize money Incentive Time (male/female)
Marathon 1 $1500 $2000 2:16/2:34 2 $600 $1500 2:20/2:38 3 $400
$1000 (2:24/2:42)
Half 1 $1000 $1000 1:03/1:12 2 $400 $750 1:05/1:12 3 $200 $500
1:07/1:16
10km 1 $600 $1000 30/32 2 $200 $300 31/33 3 $100 $200 32/34
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THE Sunshine Coast’s winter running conditions will provide a stark
contrast to two visiting Japanese athletes who are preparing for
next month’s marathon. The two Japanese marathon runners, who were
the first locals across the line at the 20th annual Senshu
International City Marathon in February, faced temperatures that
barely nudged above zero degrees in their qualifying race. Hideo
Maeno, 22, was the
first Senshu male to finish the challenging course in 2hrs 35
minutes while Keiko Gomi, 47, was the first local female in a time
of 3hrs 49 minutes. When they arrive for their five-day trip for
the August 25 race the Sunshine Coast will be nearing the end of
winter. Last year’s race day temperature peaked at 27 degrees. The
initiative is part of the Sunshine Coast’s Friendship City
agreement and assisted by councillor Jenny McKay who helps
arrange
international educational, cultural and business exchanges for the
region. The first two local winners of last year’s inaugural 7
Sunshine Coast Marathon, Adam Fitzakerley and Roxie Fraser, were
part of an eight-person delegation that competed at the 2013 Senshu
International Marathon. Nambour McDonald’s
licensee Greg Biggs, who also ran, said the Japanese passion for
marathon running was the most memorable experience and they were
honoured to have international guests participating. “When you run
in their
marathon and see people of all ages taking part, such as a
65-year-old running their 60th race, you realise how much they love
the sport,” he said. “The thing I liked most
was the streets were lined with people for almost the whole 42km.
There was a real carnival atmosphere, which is what we are trying
to create now.”
Heat is on for special guests
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Page 4 Sunshine Coast Multisport Mecca, July 17, 2013
ONCE a month since February Brisbane’s Mark Barallon has driven to
the Sunshine Coast to go for a run. The 35-year-old Allez Sport
Sunshine Coast Run Series entrant has progressively improved his
10km time to the point where he broke the magic 40-minute mark and
set a new personal best after five years of running. The new look
series has received record numbers of entrants in 2013, boosted by
the addition of two new courses and a return to Sunday mornings
during the six-race series. “It’s been awesome to mix it up running
on the Sunshine Coast,” Mark, a member of the Moreton Bay Road
Runners, said. “The courses have provided beautiful scenery.
Running the ups and downs around the Noosa Springs golf course was
great and tough, while the Sunshine Coast University was flat and
fast and Point Cartwright is just a very beautiful place to run.”
Runners compete over 2km, 5km or 10km distances with a series
points table, random draws and the
occasional cash incentive for course records. Caloundra elite
runner Margie Atthow, who ran a 5km season best time and new course
record of 17.31 at the June race, has consistently improved
her
performance since returning from injury in October. Despite the wet
and slippery conditions the men’s 5km record was also broken by
Neil Labinsky in a super quick time of 15.14. It was Atthow’s
third fastest 5km time ever and broke her previous best by almost
20 seconds, which she ran in
2009. “The run series fitted in beautifully with training and
provided me with a benchmark each month,” Atthow said. “It’s great
having the variety of races, you get a bit of a challenge at each
course and I’m able to measure my progress. You know the course
will be measured accurately and there will be official electronic
timing to give you a good race. “The courses are beautifully
marked, there are plenty of drink stations, volunteers and it’s so
easy and enjoyable for everyone
whether you’re a parent running with a pram or an elite.” Atlas
Multisports
managing director and event co-ordinator Jason Crowther said the
addition of new venues such as the Noosa Springs Golf Resort and
Spa and Sunshine Coast university to the perennial favourite
out-and-back course of Point Cartwright had proven a big drawcard
for runners throughout south-east Queensland. “We’ve seen a
big
percentage of first timers compete, about 40% in total, a rise in
runners from outside of the Sunshine Coast and a lot of families,”
Mr Crowther said. “I think the spike in
popularity is not just being
experienced in running events. People realise the importance of
health and exercise. Especially on the Coast, we’re seeing a big
increase in participation levels at triathlons and cycling events.
It provides as much of a social outlet as an opportunity to
exercise.” Male and female 10km and
5km runners will again be offered a $150 incentive to break the
Point Cartwright course records at the sixth and final race of the
series on Sunday, July 28. Online entries are open for
the 7am event at La Balsa Park, Buddina. Race day registrations
open at 5.30am. More information can be
found online at www.sunshinecoastrun series.com.au.
Variety adds to spice of run series life
5km record breakers Margie Atthow and Neil Labinsky.
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Sunshine Coast Multisport Mecca, July 17, 2013 Page 5
ROAD cyclists will feel a little safer with the installation of
special warning signs on the Munna Point Bridge in Noosa alerting
motorists to their presence. Cycling Council Reference committee
member Louise Vant said work had finished installing the signs,
which light up when a bicycle passes over detectors to warn
approaching motorists a cyclist is on the bridge. “The council
takes road safety very seriously and has invested in these signs
and are in the process of trialling them to see if they are of
benefit,” Louise said. “The idea is that if it is successful it
will be rolled out at Bli Bli and Eudlo Creek bridges which are
obviously other dangerous sections for cyclists.” Once activated,
the signs will remain illuminated for sufficient time for cyclists
to clear the bridge. The sign will be either activated when
cyclists pass it or push a button. “It makes the car drivers aware
that there is a cyclist on the bridge.” Transport and Main Roads
Department and Sunshine Coast Council have identified these narrow
bridges of particular concern for truck drivers and cyclists. After
several near misses and accidents, the warning signs will be
installed before someone is seriously hurt on the Coast roads. On
June 22, Sue Bell, 58,
died after a truck collided with a group of cyclists as its driver
was attempting to overtake in Townsville. The woman’s death came
after the government ordered a review of state cycling laws. Last
year 11 cyclists were
killed in Queensland, up from nine the year before. Among the
fatalities was
Richard Pollett, 25, who was killed when a cement truck struck his
bike while overtaking him in Brisbane in September 2011. Mr
Pollet’s death, and the subsequent acquittal of the truck driver
involved in the accident, sparked calls for change and a petition
from Safe Cycling Australia advocating the introduction of new
overtaking laws. Among the new laws the government is considering
is a one-metre overtaking rule for all motorists passing cyclists.
Louise said the council is proactive in bringing the new warning
initiative for cyclists’ safety on the Sunshine Coast.
“Council is trying to make positive changes and the warning signs
are an easy quick way of being able to achieve that,” she
said.
“Anything that promotes awareness is a good thing. Council will
take stock of the effects of what improvements have been and they
build on from there. “Tourists
visiting the Coast travel those routes and would not know
how narrow the sections are and anything that can give people the
heads up that they are in a difficult zone will be of benefit to
cyclists and drivers. “This is a sporty area and
tourists are going to expect
to see more cyclists on the road and obviously they want to have a
great holiday and not cause any issues with cyclists when they are
driving.” Cycling Council Reference
committee has representatives from across the council, Main Roads
and Cycling Queensland. “I’m really impressed with
what the team are doing,” Louise said. “They fortunately have
people who are very passionate about cycling on the committee. The
council have opened up the doors to the community to get local
representatives to come in and give their point of view. It’s very
open of them to do that.” The signs have been
operational for three weeks. Council is looking for feedback. Visit
www.sunshinecoast.qld. gov.au.
Signs of improvement for riders By HELEN TSITOURIS
“They fortunately have people who are very passionate about cycling
on the committee.”
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Page 6 Sunshine Coast Multisport Mecca, July 17, 2013
NO self-respecting river rats should resist the challenge of
paddling the mighty Maroochy River. The Marcoola SLSC with the
Sunshine Coast Kayak Club invite water sports enthusiasts to
participate in the Maroochy River Paddle race on Sunday, August 18.
The 17km paddling race starts at Dunethin Rock Scout Camp and
finishes in Eudlo Creek at the Sunshine Coast Kayak Club. Last
year, 111 competitors took to the water for the inaugural event and
organiser Margaret King is confident to exceed those figures this
year. Among the competitors will be Sunshine Coast national elite
development coach Chris Alagich who will be up against his young
charges. Alagich, a former four-time
world competitor says he will have his work cut out as his young
paddlers will head to Canada this week to represent Australia at
the under-23 and U18 sprint kayak world championships on August
1-3. Alagich, 36, said the world-class juniors from his Sunshine
Coast Kayak Club were looking forward to the Maroochy River Paddle
on their return from overseas. He’ll be up against U18s Jy
Duffy, Ellisa Bull, Jayden Newell, U23s Stacey Higgins and Bill
Bain; along with Olympic hopefuls U15s Siarn O’Neill and U17s
Caitlin Gilliman. “We’ve been talking it up for quite a while
because I get to race against them,” Mr Alagich said. “I’m tossing
up to do the kayak or ocean ski because they are a fast craft and I
need all the advantage I can get to keep up with the young
people. These young guys are getting so quick on the water. “It
will be an enjoyable event for them but also for so many different
people and different craft.” The paddle event is not
confined to one type of craft. The full range of paddle sports is
represented from racing and fishing kayaks, outrigger canoes, surf
spec skis and ocean racing skis and stand-up paddle boards. Mr
Alagich said the
community event encourages novice paddlers to compete with the
experienced competitors. He said the Maroochy
River Paddle will see people enjoy the scenic environment along the
Maroochy River. “The start at Dunethin
Rock has amazing scenery and there are a lot of people who turn up
are recreational paddlers,” he said. “It’s a great way for people
of all ages and abilities to see
the river.” There’s a casual dimension to the race, too. The start
times are staggered to give all competitors an equal chance to get
first over the line first. The aim is for all paddlers to cross the
line about the same time. Visit www.maroochyriver
paddle.com.au. Register via email to
Margaret King nanamargagain@bigpond or Scott Waddell
[email protected].
Paddle for all ages and abilities By HELEN TSITOURIS
VITAL STATISTICS Maroochy River Paddle When: Sunday, August 18 How
much: $25 per person Sign on 6.30-8am at Dunethin Rock Scout Camp
Race brief 8am at Dunethin Rock Scout Camp. Race starts 8.30am.
Bacon and eggs, coffee at start; burgers and drinks at finish.
Noon: Prize draws. $250 first male and female 20x$50 cash prizes
and $1000 sponsor donated prizes.
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Sunshine Coast Multisport Mecca, July 17, 2013 Page 7
NINE men from Mooloolaba have proven age and experience is no match
against guts and determination at Australia’s premier outrigger
event. The Gatorade Clash of the Paddles saw more than 650 surf
ski, outrigger and stand-up paddling competitors converge on
Hamilton Island over four days of intense racing last month.
Formerly known as the Hamilton Cup, the event is seen as one of the
most challenging competitions on the Australian outrigger calendar.
One of the most anticipated events over the four days of racing was
the changeover 42km outrigger race, with 58 crews taking part. The
Mooloolaba team were underdogs against hot favourites Outrigger
Australia and Cronulla OCC. The team largely consisted of juniors,
who had stepped up into the open men’s division to race for the
first time at Hamilton Island.
Experienced paddlers Andy Wheatley, Rhys Davies, Mick DeRooy, Greg
Bourke and Klint Grabbe also joined the team. Throughout the
race,
paddlers faced rough sea conditions and strong winds as they
battled around Dent Island, down to Pentecost Island and back.
Outrigger Australia Open
Men won the event in three hours, two minutes and 50 seconds. The
Mooloolaba Open Men
finished second, in a time of three hours, nine minutes and 31
seconds. Cronulla OCC came third in the open men’s, while Northern
Beaches Masters Men placed third overall. Mooloolaba team captain
Andy Wheatley said it was
the hardest he had ever raced. “Racing so close to
Cronulla and Northern Beaches made it a tough slog,” Mr Wheatley
said. “No one would give an inch, it was just a flat out the whole
way.” The team had a bad start to the race when the canoe crashed
into a rock on the first corner around Dent Island. Mr Wheatley
said despite
the early struggle, the team managed to fight back for the second
placing. “We knew Outrigger
Australia would be up there in the lead and it was just about
putting everything we could into a second place,” he said. “Once we
got past the first half of the race we just
hit another gear. “We were a fit team and
that really showed towards the end. “If we can keep it up, this
team will have good chance for a win in the future.” In the women’s
42km
changeover, Mooloolaba Open Women also snared second in the
extremely challenging conditions – the race was won by Northern
Beaches by about two minutes, while Outrigger Australia was third.
Other Sunshine Coast
highlights from the event included Olympic champion Clint
Robinson’s win in both the surf ski 16km and 25km marathons and
Coast outrigger Todd Cohen’s domination in the 16km around the
island race.
Team digs in for gutsy second placing By KATE CLIFFORD
The Mooloolaba crew on their way to second in the prestigious 42km
changeover.
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KIM Beckinsale from Noosa and Bec Wilson of Spring Hill were
victorious in the second annual Wild Women Adventure Race. Kim and
Bec were
comfortable winners, finishing in a time of 3:35:40 with a time
bonus of two hours. Second was Tamsin Barnes
and Kerrie Gagel (4:27:45 with 2:09 time bonus), Jan Leverton and
Susie Williams-Blissner came in third (4:35:15 with a two hour time
bonus), and only 35 seconds behind in fourth was Natalie Carter and
Alex Woods. Teams ran, rode, used stand-up paddle boards and
originteering skills, while also
had some fun with a three-legged egg and spoon section. This year’s
event was easier than the inaugural race, but competitors who
blitzed the course had the opportunity to face an extra, more
advanced, section for time bonuses. Co-organiser Dave Schloss
said the 45 teams of two had a great day out with perfect weather
conditions. “We had competitors from
around the Sunny Coast and south to Manly in Sydney,” Dave said.
“The team from Ballina was first to arrive at headquarters at 6am.
Registration opened at 7.30am and they didn’t want to be late!”Kim
Beckinsale and Bec Wilson on their way to victory.
Wildwomen have some fun
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Page 8 Sunshine Coast Multisport Mecca, July 17, 2013
BUDERIM hills, the esplanade near Mooloolaba and our pristine
beaches are forming the pathway to a professional long distance
triathlon career. United States born and bred triathlete Ben
Williams has arrived on the Sunshine Coast for what will be the
greatest test of his burgeoning career. Arriving last month, the
29-year-old is working at Spin City Cycles and living in Mooloolaba
leading up to the inaugural Sunshine Coast 70.3. While the
professional field is yet to be announced, an all-star cast is
forecast. Organisers have hinted there will be some big names
competing, perhaps including the likes of reigning world Ironman
champion Pete Jacobs. And Ben says bring it on. He has only
competed in one race as a professional, achieving a top 10 finish
at Hawaii 70.3 with a time of 4:22:31 (29:06 swim, 2:26:23 ride,
1:23:08 run) despite nursing a hip injury. His immediate goal is to
stay healthy over the next 10 weeks and see what Sunshine Coast
70.3 delivers on September 15. It’s shaping as his defining moment.
“I have realistic expectations. I have been improving with every
race I have gone in, so this will be the year to see if it’s a
realistic goal to race Kona as a pro,” he said. Since coming to the
Coast
last month Ben was given a good introduction to the hinterland
climbs courtesy of Nathan Fitzakerley, and he’s loving the Buderim
hills along with the runs along the beach from Mooloolaba. Ben’s
trip Down Under came when the “stars aligned”, and he decided
to
make the most of Australia’s working holiday visa deal with the
United States before missing the window for those under 30. Ben’s
race schedule after 70.3 Sunshine Coast will include Noosa and
Ironman Busselton, before heading for a six-month stay at
Wollongong to prepare for the Husky Long Course and then tackling
Ironman Melbourne. “There is plenty of great racing and training
and a lot of talented athletes here. The atmosphere is really
appealing,” Ben said. “Noosa is a race that is internationally
recognised. It’s a bucket-list race…I can’t be this close and not
do that race.” Ben comes to triathlon with a swimming and
cross-country background at high school, and it’s his running form
that has been outstanding. Last year at Kona he ran sub-three hours
for the marathon. He moved to Hawaii nearly four years ago in
search of a life involving triathlon after becoming inspired after
watching the Ironman World Championships in 2010, and decided his
engineering career path “wasn’t for me”. And so far following his
dream has seen steady improvement. Ben’s Australian journey is
helping pave to way to what could be a fruitful professional
career, he is loving what the Coast has on
offer – especially the ocean-side ride from Mooloolaba to Noosa.
“The first thing I noticed
riding here from Hawaii was how good the road surface was,” he
said. “The road surface (in
Hawaii) is consistently awful. The drivers (there) are more
considerate and everyone is laidback and friendly. No one is really
in a hurry to get anywhere…it doesn’t ruin their day if they have
to wait for a bike.” Ben is happy to share his
knowledge and experience at Spin City Bikes, Brisbane Road at
Mooloolaba.
Perfect destination to launch a career By GRANT EDWARDS
Ben Williams has come to the Coast to launch his profes- sional
Ironman career.
VITAL STATISTICS Started with triathlon: St Petersburg, Florida on
April 20, 2002. A local sprint triathlon. 2011 Kona: 1:02:30 swim,
5:11:06 ride, 3:08:58 run – 9:28.23. 2012 Kona: 1:03”49 swim,
5:11:21 ride, 2:56:31 run – 9:16.19.
BEN’S IRONMAN TIPS “You have got to listen to your body and don’t
undervalue rest and recovery. It’s a slow process. Preparing for a
race that long, you can’t rush it.” Technique and efficiency are
not to be undervalued. “Everyone deals with adversity in every race
but I had some hurdles to overcome early in the race at Kona this
year and I was able to press through because I had put so much
emphasis on form and technique. By the end of the day I was still
able to put together a good marathon. Technique before intensity.”
“I love running on a track, not for intensity but having a closed
environment where you can really monitor your pace.” Riding hills
is a key workout several days a week. “Even if it is an easy ride
usually I will head into the hills.” Practise swimming in a group
in open water. Ben’s Ironman peak week, about five weeks before the
race: 800km bike, 130km running, 10km swim.
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OFTEN unloved and overlooked, the pedals and cleats combination can
help deliver improved comfort and performance. While shoes are
often seen as a more exciting prospect, the mechanism which
translates leg power to the crank needs analysis. When it comes to
mountain bike pedals, there are essentially two primary options –
Shimano (two- sided) and Crankbrothers (four-sided). The four-sided
option requires a slightly different technique but is easier to use
with extra clip-in options. Crankbrothers also have an option which
allows the rider to choose between clipping out at 15 or 20
degrees. When it comes to road bikes there are more options,
although the big players are Look, Shimano and Speedplay. Shimano
and Look have three different cleat float versions (that is the
sideways adjustment) which are matched to three colours. Shimano
float options are zero, two and 6.5 degrees, while Look offers
zero, 4.5 and nine degrees. “If you are fitted properly your ideal
scenario would have no float in your pedal, but that can cause knee
and other issues if you are not fitted correctly,” Cyclezone
Mooloolaba’s John Carey
Improve performance and comfort
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Speedplay pedals for road bikes have the best cornering clearance
and the greatest adjustment capability.
The four-sided Crankbrothers pedal for mountain bikes.
Like most bike components, pedal prices vary depending on weight
and bearing quality. Lighter pedals have more
carbon which equals a greater price-tag. The same applies when
it
comes to shoes. Shoes start from about $100 and rise to about $450
– the most expensive are traditionally the lightest and stiffest
which are the best at delivering your leg power to the pedals. And
like helmets, while
your shoes can last for a decade or more, it is worthwhile
upgrading them every three years.
said. Which is why John is a big fan of Speedplay pedals and
cleats. “Speedplay are the most aerodynamic, have the best
cornering clearance and offer the greatest adjustment
capability…but they do require a small amount of maintenance by
greasing the bearing of the pedal,” he said.
Sunshine Coast Multisport Mecca, July 17, 2013 Page 9
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Page 10 Sunshine Coast Multisport Mecca, July 17, 2013
NUTRITION ADVICE Foods and fluids to have each hour during the
event, providing around 30-60 grams of carbohydrate. 500ml-1 litre
sports drink 1-2 sports gels 1-2 liquid meal supplements (e.g.
Sustagen or Up & Go) 2 small – 2 large bananas ½ - 1 thick
jam/honey sandwich 40 -80 g jelly confectionary
IF YOU are planning to wade through mud, fight with fire, dodge
electric shocks and bathe in ice over three to four hours, it’s
worth making sure there is enough fuel in the tank to get you to
the other side! No doubt you have put in the hours of training, but
have you put in the time to make sure your muscles are going to be
fuelled to their maximum? Here’s a nutrition checklist before you
embark on the quest for the coveted orange headband. Make your
muscles fuel smart Eating a diet with the right balance of
carbohydrate, protein and fat during training, will help your
muscles adapt to utilising these nutrients most efficiently during
the race. If you are training hard, you should be having about
seven grams of carbohydrate for every kilogram you weigh each day –
i.e. around 490g/day for a 70kg person. Check your intake on the
EasyDietDiary app. Keep the body fat low Excessive body fat will
slow you down and make everything harder. Aim to shift any unwanted
body fat stores before the event by moderating your fat intake and
eating about 200-500kCal (840-2100kJ) a day less than you need
(which may mean dropping
your carbohydrate intake to around five grams per kilogram of body
weight each day for this period of time). It is important that you
still meet your nutrient and antioxidant requirements by including
plenty of fresh vegetables as well as fruit, wholegrains, low fat
dairy or alternatives, legumes and fish, lean meat, chicken and
eggs. See a sports dietitian if you need help planning an
individual program. Practice your pre and during
race eating strategy Training is the perfect time to practise
having different foods and fluids before and during runs and other
long training sessions to find those you are most comfortable
with.
Tough nutrition tips for Tough Mudder
Tough Mudder will see competitors tackle an obstacle course over
18-20km.
By LORNA GARDEN
Accredited sports dietitian
Aim for low fat, easily digested, carbohydrate rich foods around
two-three hours before you exercise, such as porridge, cereal,
pancakes, low fat creamy rice, raisin toast, salad sandwich or
fruit and yoghurt. During the event you will
need readily accessible carbohydrate to provide
additional fuel to your muscles and your brain to keep focussed and
alert. A carbohydrate intake of
about 30-60 grams every hour is recommended (see fact box above).
Recover and rehydrate By the end of Tough
Mudder you will be ready for
AdviceEmail us:
[email protected]
Lorna’s website
To Page 11
Sunshine Coast Multisport Mecca, July 17, 2013 Page 11
the cold beer and anything else you can get your hands on, however
in the weeks leading up to it, developing a good recovery regime
after hard training sessions allows your body to repair and
regenerate so you reduce the risk of injury and illness and can
train effectively at the next session. Aim to have about 15-30
grams of protein and 50-70 grams of carbohydrate immediately after
intense training sessions to help restore muscle glycogen stores
and repair muscles at a more rapid rate. (See fact box right) This
is also an ideal time to develop and practise a fluid replacement
regime that ensures you remain well hydrated throughout the race
with maximum gastrointestinal comfort. You will need to drink
between 500ml–1 litre per hour during the event, so practice this
during training, trialling both water and sports drink. Taper and
load Completing a mentally and physical tough endurance event will
require full muscle glycogen stores. In the last week before Tough
Mudder you will be tapering your training, and this is the time to
load your fuel stores. A well planned
carbohydrate loading regime that supplies around 8–10 grams
carbohydrate/kg body weight, for the three days prior to race day,
will be instrumental in ensuring you have high muscle glycogen
levels and don’t “bonk” before the finish line. This generally
means a
reduction in fat, fibre and protein rich foods, and needs to be
combined with an increased fluid intake. As you line up at the
start, you can feel confident that you’ve put in the training, you
are in great shape, you are well hydrated, your fuel tank is full,
and you have a nutrition plan to maintain energy levels and
concentration. Now you are ready to enjoy
the challenge of pushing your body and mind to the limit, with a
group of equally crazy (motivated) people!
Checklist before donning the headband NUTRITION ADVICE Recovery
foods and fluids providing around 15-30 grams protein and 50-70
grams carbohydrate. 600ml flavoured milk with 30g dried fruit &
nut mix 2 pieces fruit or 2 cups fruit salad with 300g yoghurt
Salad roll with 60g lean meat, and a banana Large smoothie (made
with milk, fruit, yoghurt, skim milk powder), with slice of toast
spread with peanut butter.
Sharon McCauley and Shannan Jackson. Photo: Contributed
Advice Email us:
[email protected]
PREVENTION and rehabilitation of injuries involves a number of
factors, including: technique, equipment, posture, flexibility and
carefully planned training programming. Shoulder dysfunction can be
caused by ligament instability, overuse or impingement syndromes,
bursitis and muscular imbalance or weakness. Each problem may
require a different emphasis in both the treatment and
rehabilitation, therefore correct assessment and diagnosis of the
problem is essential. Technique and posture The most important
starting point with your technique is to set yourself up well in
your boat, holding good posture. If you are going to spend
many kilometres, and therefore hours in your kayak, it is important
for efficiency and injury prevention to have your muscles and
joints in the optimal biomechanical position. The fundamental key
is the position of the lower spine while seated in your boat. It is
important to have your butt right into the back of the seat, and
thus maintaining your lumber curve. This means that your hips are
in a forward position, rather than being slouched as in a lounge
chair. With maintaining the low back position, the upper back –
between the shoulder blades – stays tall, which in turn keeps the
head up and the chin should be tucked in.
inflammation and may result in permanent tendon degenerative
changes and /or a rotator cuff tear. A vicious cycle is
developed whereby pain inhibits muscle action, resulting in disuses
and therefore weakness. Although modalities,
medication and rest reduce the symptoms, exercise is the best way
to treat the injury. By strengthening the rotator cuff and scapular
muscles, impingement of the supraspinatus will be prevented.
Shoulder rehabilitation The treatment of shoulder pain due to
tendon impingement includes pain relief and reduction of
inflammation, rest, ice, appropriate strengthening and flexibility
exercises and the correction of faulty postural and technique
factors.
Elements to shoulder the paddling burden By KATRINA
EGAN, Physiotherapist Performance
Champion
visit Katrina’s website
This posture enables you to then conduct the stroke in the best
possible technique. Without this posture, you will always struggle
to get the ideal stroke. Your top hand should be extended in front
of you, at eye level, and just slightly crossing the mid line. Your
fingers should be relaxed, encouraging a straight or flat wrist.
The catch should then be
perpendicular to the water, close to the boat and with a square
blade. As soon as the catch has been buried, the blade is directed
out away from the boat, exiting out wide, and beyond your hip. This
length of stroke is encouraged and made possible with a strong leg
drive and good rotation at the waist. In the latter part of the
stroke, the exit and the recovery the wrists and elbows should be
held firm. This extended elbow and neutral wrist is then maintained
in the recovery, as the blade is driven away past the hip and then
around to the top hand’s position again. Constantly work to
keep
your low back in a good position. Maintain pressure in your
abdominals and legs
to provide a strong platform. And finally utilise the large
latisimus dorsi muscle by rotating at the waist to drive you
through. Anatomy and biomechanics Passive stability of the shoulder
is provided by fibrous tissue structures including the glenoid
labrum, joint capsule, ligaments and tendons. Active stability is
provided
by the muscles of the shoulder complex, which include the rotator
cuff and the scapular rotators. The rotator cuff guide the humeral
head during shoulder flexion and abduction. The rotator cuff
compresses the joint and prevents upward migration of the humeral
head against the bony structure above the acromion. For normal
shoulder movement and function, several factors are involved,
including: muscle balance, cervical and thoracic spine mobility and
alignment, and appropriate proprioceptive control. Shoulder
tendonitis and
rotator cuff impingement With paddling the most
common contributing factor in shoulder tendonitis is overload. This
is followed by
User: Grant.Edwards Time: 07-16-2013 10:02 Product: SMM PubDate:
17-07-2013 Page: EDITORIAL_12
Sunshine Coast Multisport Mecca, July 17, 2013 Page 13
BUYING the right paddle is often a factor overlooked when starting
out in ski or kayak paddling. Choosing the right paddle
is almost more important to achieving your goals than the boat
purchase itself. The paddle is the one item you are always attached
to. It is an extension of your body providing the leverage required
to move the boat. The main elements you will need to consider
are:
Paddle length Blade shape and size Shaft stiffness Cost Weight
These days there is a definite trend towards using shorter paddles.
While long paddles may have been popular many years ago, we have
found that they are less efficient than today's shorter paddles.
Extremely long paddles are heavier, tend to go too deep into the
water and make it difficult to maintain a consistent cadence. For
an efficient technique, most men today will want a paddle in the
210-220cm range, while most women will want something in the
205-215cm range. Even a wide kayak with low angle paddling style
rarely warrants a paddle as long as 230cm. Shafts come either soft
or stiff. Most paddlers will use a soft shaft, however
sprinters
or very large men may choose stiff shafts. The other main focus is
the
size of the paddle head or blade. Remember the old saying, “It’s
not how big it is, but how you use it!” Bigger is not better. For
instance a smaller head will allow you to move the paddle faster
through the water which helps increase one’s stroke rate enabling
you to perfect your style of paddling. A larger head is great
for
sprinting but mainly for the heavier and strongest men. Over a
longer distance, however, it will have a tendency to fatigue the
muscles sooner. Carbon fibre paddles are most common because they
provide the best combination of strength and lightness and range
from about $350-$690. The Paddleshop can walk you through all these
considerations and assist you to identify the perfect paddle for
your needs.
Vital elements to precious purchase
Andy Wheatley from Paddleshop at Kawana, left, talks pad- dles with
youngster Josh Rew. Photo: Brett Wortman
By ANDY WHEATLEY Owner of
Paddleshop Kawana Click here to check out
Andy’s website
Page 14 Sunshine Coast Multisport Mecca, July 17, 2013
IT ALL started when my mate Tony Bryan (TB) asked me to do another
ironman, he said we had to enter as soon as entries open as they
sell out quick these days. So it was 12 months ago that I decided
to come back and do another one. I got in touch with Steve Gage, I
thought that since he has been doing Ironman for the past eight
years that I had been away from Ironman, he would be the best
person to help me race it. We set a plan and the first Half Ironman
I did was in Shepparton, I had a great race and came fifth in my
age group, so I thought Gagey must know what he is talking about as
I thought I had not done enough training to be competitive. Next on
the list was Hell of
the West, again the training was easy enough to get done and to my
surprise I came third, I was starting to get the picture: less
training but smarter sessions was working very well for this old
body. So now all I had to do was
easy training before my 12-week block to Cairns started. TB and I
did all our training together which made for some of the longer
stuff a much more pleasant atmosphere. Every Tuesday we would
line up at CBF where Micko Baker would set up the session to suit
what Gagey had planned for us, then every Thursday morning TB would
be at my place at 4.15am so we could be on the road to get our
three-hour ride in before work. The
unspoken competitiveness was healthy for me. Then about six
weeks
before Ironman we did a four-day training camp with the Tri
Alliance crew. It was fantastic to meet other like-minded people
and as soon as the camp finished I felt like everything was on
track. So off to Cairns we go, race
week was fantastic. I was lucky if I did five hours of training
that week and come race day I was feeling excited but also anxious.
I think as an athlete we all second guess if we have done enough
training come race day. Walking out to the race start I was very
nervous, but once we got into the water it all came back, the gun
went off and I was in race mode. The swim was okay, I’m not
the best swimmer but ended up doing a 1.03 and 17th out of the
water in my age group. Now onto the bike – I’m more a land mammal
so the bike and run would suit me better. The first part of the
bike
we had a roaring tail wind which turned out to be a blessing for me
as I was able to soft peddle a lot in the first 60km and not over
tax myself. I looked at my watch at
that mark and it was 1hr 32min for the first 60km, I panicked a
little but talked to myself and thought just relax you will just
have to put your head down when you turn into the wind. After
turning at Port
Douglas the first time I saw some people that I knew and it gave me
a real buzz, the yelling and pot banging was great. Thanks Keph and
Rooster. By now I was riding into a strong head wind but it
did
not seem to be too much trouble, I just tapped along for the next
30km until the turn and thought woo hoo now I get to go along with
the tail wind again. Back into Port and onto the
last part of the bike – 50kms to go, now it is time to start
racing. The return trip back to T2 was tough but it didn’t seem to
take long before I could see transition. I rolled into T2 and
the
race commentary said that I was in third place in my age group so
it spurred me on. I did a 5.10 bike and was second fastest in my
age group. Now to the run – this is
usually my best leg. It is just you and your thoughts on the
marathon. I started running and had to keep pulling my pace back as
I think I was a bit excited but I eventually got into my rhythm and
started counting down the kilometres. At about the 15km mark
I
caught up to my good mate and coach Gagey, had a quick chat with
him and he told me to “keep going you’re looking strong”. He seemed
happy for me
even though he was not in a good place himself. At this point of
the run I
started to feel a bit empty so I gave myself permission to
The road to an unforseen victory
By ROBBIE ANDREWS 45-49 age group champion at
2013 Ironman Cairns
Robbie Andrews crosses the finish line as first place getter in his
age group. Photo: marathon-photos.com
To Page 15
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User: Grant.Edwards Time: 07-16-2013 10:27 Product: SMM PubDate:
17-07-2013 Page: EDITORIAL_14
Sunshine Coast Multisport Mecca, July 17, 2013 Page 15
walk every aid station to ensure I got enough fluid in for the
second half of the run. I also had Mark Turner go
past with some encouragement and told me I was in first spot. I
didn’t think I had passed anyone in my age group so was pleasantly
surprised to be there. I got into town and saw all the Infinit team
(what I use for my nutrition) they were screaming at the top of
their lungs and it gave me such a great feeling, but I was starting
to slow down. I made the turn and headed back out of town and this
point was my lowest, I was hurting the most I had ever hurt in a
race.
I got out close to the turn around and Mark again cheered me up –
his encouragement was fantastic.
What he said spurred me on and I kept running as hard as I could. I
again went past the crew in town and my wife was yelling that loud
I’m sure she was going to be hoarse by race finish. I made the turn
to do the last lap and I said to myself “if you are ever going to
hurt yourself now is the time to dig deeper”. I passed the guys
again
on the way out of town, 7km to go – this race is mine to lose. They
really pumped me up as I went past but about another kilometre down
the
road I could feel cramps coming on, I had no salt tablets left and
knew it was going to be a struggle to get the last 5km home. I kept
going and going,
walking at times waiting for the cramps to ease then running again.
I felt like I was running
four minute km pace then walking, then four min pace again, when it
was probably 6min km pace. I went past the crew which were only
about a kilometre from the finish and I was having mixed emotions,
could I hang on as I knew the second guy was catching me? Once I
got into the
finishing chute I felt a wave of emotion come over me, it was an
unbelievable feeling. As the announcer called
my name as the 45/49 age group champion, I slowed to a walk, looked
behind and soaked up the last 100m high fiving and roaring with
pleasure. I ran a 3.29 marathon and
was third fastest in my age group. Who would have thought
this old bloke could do so well? The next half an hour I sat
recovering and re-living the last 100m. I have never been in that
position before so I was very proud.
Smarter training pays dividends
From Page 14
Robbie Andrews hammers into the head wind from Port Dou- glas.
Photo: marathon-photos.com
IRONMAN TRAINING REGIME This year saw experienced Ironman and
adventure racer Robbie Andrews undertake a new training approach.
“I used to do big hours and miles because I thought that’s what I
had to. This time I did about 15-20 hours a week, previously we
would have done 25-30.” The key: no junk miles. Robbie’s long
Saturday rides were about five hours and then did long runs on
Sundays. His runs included a lot of intensity running, featuring
10km efforts at pace. Inside sessions were done with Michael Baker
at Custom Bike Fit.
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Estate Planning
Leasing and Franchising
SUNSHINE COAST 5413 8900 | NORTH BRISBANE 3482 0500 |
stolaw.com.au
User: Grant.Edwards Time: 07-16-2013 10:27 Product: SMM PubDate:
17-07-2013 Page: EDITORIAL_15
Email us:
[email protected]
Allez Sport has these ASICS Gel Firestorm (girls) in stock.
Endorsed
by Little Athletics Australia, the Gel-Firestorm are an
advancement in footwear for the young
competitive athlete. They
retail for $90.
ASICS have now introduced GEL and a compression moulded EVA
mid-sole to deliver an absolutely fantastic shoe in the Firestorm
(boys). These features will give a more supportive and cushioned
feel to the young athlete. They retail for $90 at Allez
Sport.
Latest and greatest...
The biggest performance upgrade you can make on your bike, is to
improve your wheels. On special now at Spin City Cycles are these
great wheel sets. The Giant P-SLR1 Aero Wheelset (above) has been
designed to give you the edge. Ultralight 50mm deep rims with
Scandium Carbon composite, the surface is profiled for maximum
aerodynamic performance. Was $2499 now on sale for $1999. The EA90
SLX (below) is Easton’s top of the line aluminium wheelset. Race
wheels that are strong enough for daily duty and cyclocross, yet
roll smooth and fast. Was $1299 now on sale for $999.
Brooks 7 Sunshine Coast Marathon singlets $40 and Brooks Marathon
T-shirts $45 are available in-store at Allez Sport or online
www.allezsport.com.au.
Nike GPS Watch (black) with footpod powered by TomTom is $199.95
from Allez Sport. Outdoors GPS technology pinpoints your location
to accurately record your time, pace and distance.
Products Email us:
[email protected]
Email us:
[email protected]
Upcoming events... Click on the links for more information Got an
event? Email us at:
[email protected]
Events planner continued next page
Date Event Distance Location Website
July 21 Sunshine Coast
Bells Creek
Mountain
Main race starts in Pomona and heads up the mountain,
before returning. Also a mountain dash and 3km fun
run.
Coast Run Series
Buddina
sunshinecoastrunseries.com.au
10km, 25km and 50km offroad trail run. Beerburrum
glasshousetrails.com.au
July 28 Lions Club of Maleny
Blackall Range
Mountain View
over 8km and 3km.
Lake Weyba
Bells
mountain biking, kayaking and other adventure
disciplines. Mixed, male or female teams of three must
navigate their way unsupported through an arduous
100+km course. Fairy Bells have 24 hours, but half the
distance.
Complex Noosa
sunshinecoastcycling.com.au
August 10 Island Charity Swim 11km swim from Mudjimba Beach, around
Old Woman
Island to Mooloolaba Main Beach to raise money for
Nambour and Currimundi special schools.
Mudjimba,
Mooloolaba
Islandcharityswim.com.au
August 10 Mudfest 2013 2km course of mud and obstacles. Wises Farm,
Wises
Rd Buderim
Park
sunshinecoastcycling.com.au
August 1718 Tough Mudder 1820 km obstacle course. Caloundra South
toughmudder.com.au
August 24 SouthEast Qld
8hour Adventure
one hour prior to race start.
Ewen Maddock
Marathon and
Community Run
(42.2km).
Alexandra
Headland
atlasmultisports.com.au
Upcoming events...
Planner Email us:
[email protected]
Click on the links for more information Got an event? Email us at:
[email protected]
Date Event Distance Location Website
August 25 Sunshine Coast
Cancer
outrigger challenge and 000 emergency services
bonanza
Two events over two days. Each race 750m swim, 20km
ride, 5km run.
Rainbow Beach theruninn.com.au
September 78 Glasshouse 100 100 mile offroad trail run. Beerburrum
glasshousetrails.com.au
September 15 Ironman 70.3
Mooloolaba usmevents.com.au
cycle, 400m run.
Kawana Waters qldtriseries.com.au
Bells Creek
sunshinecoastcycling.com.au
October 13 Swisse Colour Run The “happiest” 5km fun run around will
see participants
of all ages and fitness levels covered in colour by the
time they’ve completed the course.
Stockland Park,
Kawana Waters
School, Nth Arm
one
swim/3km cycle/500m, 200m swim/5km cycle/1km run,
250m swim/6km cycle/2km run. Sunday: Short 300m
swim/10km cycle/3km run; Long 750m swim/20m
cycle/5km run.
Long: 600m swim/20km ride/6km run.
Keith Hill Park
swim, and a run/swim/run event.
Noosa Heads usmevents.com.au
November 10 Caloundra
Community Bank Just
Tri It Series
Long: 600m swim/20km ride/6km run.
Keith Hill Park
PlannerEmail us:
[email protected]
Upcoming events... Click on the links for more information Got an
event? Email us at:
[email protected]
Date Event Distance Location Website
November 17 Hervey Bay 100 2km swim, 80km ride, 18km run.
Scarness
Foreshore
hb100.com.au
Run Pink
ride/1km run. Kids: 50m swim/1.5km ride/500m run.
Fun run: 5km 2.5km and 1km dash (kids under10
only).
swim/3km cycle/500m run; 200m swim/5km cycle/1km
run, 250m swim/6km cycle/2km run. Ocean swim,
500m or 2km. Sunday: Short 300m swim/10km
cycle/3km run or Long 1000m swim/29km cycle/8km
run.
swim/3km cycle/500m run; 200m swim/5km cycle/1km
run, 250m swim/6km cycle/2km run. Ocean swim:
500m or 2km. Sunday: 300m swim/10km cycle/3km
run.
Beach
weekendwarriorevents.com.au
swim/3km cycle/500m run; 200m swim/5km cycle/1km
run, 250m swim/6km cycle/2km run. Ocean swim:
500m or 2km. Sunday: Short 300m swim/10km
cycle/3km run or Long – 750m swim, 20km cycle, 5km
run.
Bribie Island bribietri.com
March 9, 2014 Kings of the Coast Ocean swim over 3.8km, 2km, 1km or
300m kids dash Kings Beach weekendwarriorevents.com.au
Question: Is it true that older “athletes” lose their fitness
slower than younger athletes. My question comes as I am forced to
stop running for two weeks due to injury in the lead up to the
August marathon. I am a bee’s appendage off 50 years old and
getting slower at almost everything (except running). My wit has
slowed and I am now driving like a nanna. It takes me longer to
recover from events and injuries than it did three decades ago, but
wonder if my body is also slower at losing the fitness level with
no training.
Physiotherapist Margie Atthow answer: The short answer is no.
Unfortunately as we get older we do tend to
lose fitness slightly faster as we don’t have the same regenerative
capacity of our cells. However in saying that, it is important to
take into account our previous level of fitness before we had to
take time off. The general consensus of
the studies I looked at indicate the bigger our fitness base is
before we needed time off, the slower the rate of loss. Those who
have been running for a longer period (i.e. consistent training for
a minimum of six months) will lose their aerobic fitness slower
than those who haven’t been running for very long. So if you have
been maintaining a good training program over the past six months,
stopping training for
one-two weeks will not have any great affect on your level of
fitness. When you come back the first couple of sessions may feel a
bit average, but that is just the neuromuscular system remembering
how to work, and by the five–eight day range it should feel like
you can run again. The best way to at least maintain fitness while
you are injured is to cross-train. Not only will it help you keep
everything you have worked for, it will help maintain your sanity
while your body heals.
Triathlon coach Toby Coote answer: The big factor to consider is
the training base or the accumulative training kilometres you have
done throughout your life.
I’m guessing you have been a runner for most of your life? Hard to
answer without a snapshot of what you have been doing training wise
but you lose speed as you get older and it takes longer to get back
the fitness when you have time off the older you get. When you are
younger you
recover quicker, from training/races/injuries etc. The older you
get the harder it is to bounce back from the niggles or training/
races. So to answer your question there are quite a few factors to
consider which include – your training base (current and life), the
sport you are doing (running affects the body differently to
cycling – impact), injuries and genetics.
Q&A: Is it true older people lose fitness slower?
User: Grant.Edwards Time: 07-16-2013 10:34 Product: SMM PubDate:
17-07-2013 Page: EDITORIAL_20