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TRIATHLON AND MULTISPORT NEWS - DECEMBER 2009 - JANUARY 2010

MAKE 2010 YOUR YEAR
We wish you all a happy new year for 2010. A great first half of the Australian season has passed us by already and the second half is not too far away. Take some down time over the festive season to re group and focus on getting the best out of yourself for the rest of the season. Everyone has different goals and races to go for so programs differ but going back to some base work and intensity ie predominatly aerobic work for the next few weeks is a good way to rebuild a base after the last few months of solid racing. We look to seeing you at the races in 2010.

Train smart to race well
Nick Croft
nick@multisportconsultants.com

LATEST SQUAD RESULTS

Ironman WA December 5th
Jason Chesire 11.07, Brad McMahon 11.51

Bribie Tri Series # 2 (Qld) December 6th
Tom Mewing - 35-39 First, Emma Thomas, Annie Jennings, Chris Pennifold, Peter Degnian, Andrew Foreman

Canberra Half Ironman - December 13th
Jess Fleming 30-34 female - First
Alison Caiafa 50-54 female - First
Tom Mewing 35-39 male 17th

Noosa Training Camps 2010
The Noosa Training camp schedule varies in focus from skill/technique to training/fitness orientations for all levels of athletes. Though every camp's aim is to help athletes create and establish a training lifestyle/regimen relative to their own specific goals, a defining characteristic of our camps is the fun you will have through the camps duration and the interaction with camp staff and fellow participants who you will get to know throughout the camp.

The Camp location of Noosa Heads provides one of the best training environments anywhere in the world. Quiet country roads over rolling terrain for riding, unlimited running trails in National Park or Forest setting and the clear warm waters of Laguna Bay for open water swimming.

As part of the general Camp package participants recieve the following. (Each camp is themed and has additional added components and options as part of the package. These specific additions are listed in the various descriptions found at www.mscsport.com.au)

Coaching by 4 Coaches for each session (we like to have at least 1 coach to every 4 or 5 athletes)

- Multi Sport Consultants Team Bike Jersey
- MSC Water Bottle, MSC Bike socks, MSC Run Cap
- 'Camp survival kit' comprising camp sponsor merchandise and samples
- Nutrition support for duration of camp in way of gels, carb and electrolyte drinks
- Bottled water for all training and daily meals
- Some Meals plus snacks throughout the camp
- Full Vehicular support with spares / nutrition on longer rides throughout camp
- Bike Shop and mechanic support throughout the camp
- Basic road side bike maintenance
- Planning your year round training up to race day (including Heart Rates)
- Nutrition Clinic with AIS Nutritionist covering everyday life, training, recovery and race day
- Body maintenance for triathletes with Triathlon orientated Leading Physiotherapist
- Trial Demo products including race wheels, running shoes and wetsuits with big discounts worked in for a purchase of these products during the camp
- Discounts at select multisport stores
- Random Draws

> Find out more...

Noosa Camp Dates for 2010
Ironman / Long distance Feb 16 - 21 (5 nights / 6 days)
Set up your season June 3-7 (4 nights / 5 days)
Noosa Tri Camp # 1 August 6-9 (3 nights / 4 days)
All Womens Camp August 27-30 (3 nights / 4 days)
Noosa Tri Camp # 2 September 10-13 (3 nights / 4 days)

New Additions to the program - Ironman Camp February

> Find out more...

Now offers a 3 and 4 day package. Also included in all packages and staged on the last day of the camp is the Noosa Half Ironman event run by the Noosa Tri Club. For more info, package prices and daily camp schedule email nick@multisportconsultants.com

Sponsors on Board
MSC would like to welcome camp sponsors Zipp, Sram and Aussie Home Loans as sponsors for the 2010 Noosa Training Camps. At time of sending out the newsletter, we are in additional talks with a few more potential sponsors that will only enhance the quality and value the camps will be offering participants
As a special offer 'Aussie Tom Mewing' is offering MSC members a free home loan health check.

Just email tom.mewing@aussie.com.au your loan amount, loan rate or repayments and property value. By simply sending him these details he will send you a $100 voucher to the shop of your choice and an full analysis of your loan comparing it to thousands of loans for various lenders.

If a loan application is lodged you will receive a further $100 voucher and at settlement another $100 voucher. $300 of gift vouchers plus a better home loan. A win/win deal!

Noosa Training Camps 2010
OMore Healthy Living Tips from Naturopath Margaret Hepburn
EAT THE RIGHT FATS. Not all vegetable oils are good and not all saturated fats are bad. Forget margarine, shortening and all the foods full of processed vegetable oils. The process of hydrogenation turns plant oils into solids but the fatty acid structure is changed from cis to trans fatty acids, which are the most toxic fats ever known. A little butter is far better for you than any margarine. In fact the hyped up cholesterol scare has led to an even more unhealthy diet than before. It is a by-product of the digestion of protein, homocysteine, which is a greater risk for heart disease than high blood cholesterol. Homocysteine levels can be too high if a person is low in folate (which occurs in green leafy vegetables) and vitamins B6 and B12.

Despite its bad reputation, cholesterol is a type of fat that stabilises cell membranes, particularly in the skin; it is vital for functions such as transmission of nerve impulses, and is essential for the synthesis of four critical regulatory hormones: cortisol, DHEA, testosterone and estradiol. If the diet is low in cholesterol, the liver has to make more to provide the body with all it needs. Normally, each molecule of cholesterol links with an essential fatty acid (EFA) and travels smoothly through the blood stream. When there is an EFA deficiency the cholesterol molecule is likely to become attached to a saturated fat molecule thus forming cholesterol plaques. So having healthy blood means having the right balance of essential fatty acids, plenty of vegetable fibre and the right levels of vitamins, minerals and exercise.

The correct balance of omega 3:6:9 fatty acids is necessary to process cholesterol and for many other body functions. An increase in omega-6 fatty acids from canola, soy safflower, sunflower, and other polyunsaturated vegetable oils is one of the causes of arthritis and increased blood viscosity. The excessive use of vegetable oils in food processing is now linked with the increase in macular degeneration – an eye disease resulting in partial blindness. Taking fish oil, evening primrose oil and flaxseed oil supplements, although high in omega-3 fatty acids, can cause health problems, so these should be taken only when prescribed, and not for long periods of time. Eating fish 3 to 4 times a week and seeds and nuts 3 times a week will provide good fats. Coconut oil, although a saturated fat, is healthy in small quantities as it is stable when heated, easy to digest and does not raise blood cholesterol.

Cheese made with rennet is the healthiest way to have cow milk. Historically cows had a protein called beta casein A2 but with domestication of the cow, there was a mutation in the protein, becoming beta casein A1. Recent medical studies show a strong link between the incidence of childhood diabetes and the rate of death from heart disease in populations that drink beta casein A1 milk. Studies done with autistic children and also schizophrenics found a big improvement when milk was removed from the diet, and studies are continuing in order to determine whether elimination of milk from birth would prevent some of the autistic disorders altogether. None of the studies included cheese, as the addition of rennet to cow milk and the subsequent enzymatic action as cheese ages causes alterations to the protein structure (cross linking of casein molecules), thus avoiding the ill effects of the A1 casein.

Other animal milk such as goat, sheep, buffalo, yak, human milk and some Guernsey and Jersey cow milk is free of beta casein A1. With goat and sheep milk products being more readily available as alternatives to cow milk products, it is important to know that goat milk has a superior nutritional balance for humans than sheep milk. Sheep milk is deficient in folate, B6, copper and zinc, and has a higher fat content.

So for a healthy diet – eat a little butter, some cow milk cheese made with rennet, and some goat yoghurt and cheese. If you want milk for a recipe, use rice milk, oat milk, goat milk or other A2 milk. Use a little coconut oil, use olive oil but do not heat to high temperatures, eat fish 3-4 times a week, eat nuts, seeds and avocado in moderation and have some tahini. Oils such as sesame, pumpkin seed and walnut oil are delicious on salads sometimes, but can go rancid (oxidise) easily, so buy only small quantities and store in the fridge. It is best to eat the nuts and seeds the oils come from, but ensure the nuts and seeds are not rancid when you buy them, and store them in the fridge. Preferably buy nuts in their shells. Soaking nuts and seeds overnight before eating starts the sprouting process which increases the nutrient content and helps remove phytates and oxalates - enzyme inhibitors which inhibit absorption of minerals in the body and can cause joint stiffness. Do not cook cheese and when eating meat, do not cook at high temperatures as oxidised saturated fat is the most damaging form. A slow casserole is the best way to cook meat. Never eat deep-fried restaurant or take-away food (even if it looks only slightly brown, the re-used oil is highly oxidised and carcinogenic). Never heat oil to the point of smoking and avoid exposure to burning fats – the vapours are carcinogenic.

Find more useful training tips at www.multisportconsultants.com/training-tips.php

Feb 2010 Triathlon News  | Jan 2010 Triathlon News  | Archived Triathlon News | Subscribe to News