Article 11:

Do what it takes to be an athlete.  PLEASE!- Andrew Ivey

Do what it takes to be an athlete. PLEASE!

I have just entered my 33rd consecutive year as a head coach of numerous athletes, and as the strength and conditioning coach of just as many more.  For over 32 years now, I have coached or had a major role in the development of in excess of 1100 athletes from a large variety of sports at all different levels, ranging from developmental to elite track and field athletes, surf lifesaving, cyclists, triathletes, full time professional rugby league players, Australian rules footballers, golfers, cricketers, bodybuilders and basketballers.

Amongst all of these athletes it continues to amaze me that, of the requirements to be a successful athlete, very few of those 1100 plus athletes have applied themselves to every single component of their development to the nth degree that I feel their sport requires.

As I sit across the table on the day I meet the aspiring athlete for the first time, I am usually told in great detail of their goals and aspirations in order for me to ascertain what level of competition he or she is hoping to attain. During this initial meeting we determine training times available to them and I always perform some skin fold measurements and record their current body weight. I gain an immediate ‘feel’ for the commitment of the athlete with regards to their training intensity and dietary habits.

Following this initial meeting I take my notes, sit down and prepare a short, medium and long term plan to give the athlete the best possible chance to attain the competitive goals that they have set for themselves.  From this, I prepare training plans for the athlete with a fair degree of precision from planning when they train and also exactly what to do for each session.  This is very time consuming but this way nothing is left to chance.  More often than not I also use the same precision in setting out a nutritional plan that I know will give the athlete the correct nutritional fuel, including the appropriate macronutrient content of protein, carbohydrate and fat to sustain the required energy levels for the output and effort needed to train and recover over and over again.

The training program is usually a combination of conditioning training which is likely to contain various types of running, cycling and or swimming and a strength based training program to improve the athletes’ weaker areas and to build on their strengths.  These programs are very likely to contain running drills that may include sand drills, hill sprints, flat sprints and long sustained high intensity longer efforts. The cycling programs are similar in that there will be short and long hill repeats both seated and standing.  Long efforts and very hard short sprints may also be included.  My swimming programs are usually along the same lines.  The strength programs are likely to have a strength component to them along with a large amount of partial and constant tension sets.

I explain all of the above to a beginning athlete in order to provide an idea of just how hard they need to train and put themselves through in order to attain a new level of performance.  Every single training session needs to challenge the body in a way that it hasn’t been worked before.  The sessions require a new level of mental strength in order to push the adaptive organism, that is the human body, to provide it something new to adapt to.  It hurts, it burns, it sometimes happens in cold, wind, rain, or searing heat, it is done at a time that all your family and or friends are relaxing or socialising or sleeping. You do it because you are prepared to do what it takes to attain the goals that you set.

Or are you?

At the same that I write the training programs that require you to challenge yourself with a new world of hurt, I write a nutritional plan that I feel you, the athlete, needs at this time to give yourself the best chance of attaining your competition goals.  Now this is where it all gets confusing for me and it is something that I have never been able to understand.

Once I get a ‘buy in’ from the athlete, I have never once had to compromise the training program that I set.  The athlete is always prepared to do the things that hurt, day after day because they have a goal and are prepared to do what it takes. This continual pursuit of sporting excellence is the external motivator that pushes and drives the athlete to taking them out of their comfort zones physically without any question.  They always feel that by pushing themselves beyond their comfortable limit is what is required to succeed. They are right.

Why then, will they not apply that same ‘do whatever is required’ to their eating? Whereas I have never had to compromise and discuss what they do physically, it is a total rarity that I have had to not change or compromise and in some cases totally change the initial nutritional plan that I prescribed.  The usual excuse I get is that they don’t like something, or don’t like the taste or don’t like the preparation time or they just don’t like it and more often than not they flat out admit to a lack of will power in thisarea.

What the ????

It needs to be remembered that daily, consistent attention to detail in all aspects of your preparation is what will get you there in the end.  Taste is secondary to what is required. If you can learn to ‘love’ hill repeats and the seemingly endless array of supersets and things that physically hurt, then logic tells me that you will learn to ‘love’ the food that will assist you in attaining your goals. Think about it!

Article 10:

Cape to Cape 2009 -Johnny Waddell

Introducing the ‘Johnny Waddell Beacon Award’

The Cape to Cape is a 4 day mountain bike (MTB) stage event, this year held from the 15-18th October starting at  Cape Leeuwin Lighthouse and finishing at Cape Naturalist 222 kilometres away. The inaugural Cape to Cape event held in 2008 provided organizers with plenty of feedback from participants and supporters which meant an improved, more exciting and enjoyable experience for 2009. Participants ranged from the MTB enthusiast (Weekend Warrior) to the Elite racer. In the Elite category we didn’t necessarily have our race face on as we were all just having a good time in an awesome place with old friends and newly made friends.

Every evening a function is held for officials, participants, supporters and volunteers who come together to have dinner and talk about the tall tales of the day’s trails. Officials also describe what is in stall for us in the upcoming stages. At this function everyone is told about the event’s awards including the ‘Johnny Waddell Beacon Award’. http://www.capetocapemtb.com/en/Ride+Information/Prizes/Prizes.htm

Nominations are announced each evening then the award is presented to the recipient after the final stage is completed. Each night I spoke about my nominees and the stories behind each nomination.

Thursday the 15th of October was the start of stage one. Participants came together at Cape Leeuwin Lighthouse and set off behind a lead vehicle which kept us together for two kilometres before taking off, leaving us to battle it out for the lead between each other. Stage one consisted of fast open track via cattle farms, tough technical climbs and the infamous long beach straight with Rohin Adams crossing the line first.

Stage two found lots of people rather battered and worn from pushing themselves on the initial stage. Putting our pain aside we dug deep to push ourselves for 50 kilometres and the duration of stage two. Having the chance to take on the course a full speed through the Cape Leeuwin Winery was a highlight as spectators sat on the winery’s veranda enjoying morning tea. James Williamson found some traction in the soft dirt to bridge a gap between the other riders and me and take it to the line, winning the stage. Later that evening everyone gathered at Colonial Brewery for a delicious dinner, a few well earned drinks and the nightly formalities.  

Saturday stage three, the Margaret River special stage was a picturesque loop that sent us through the wine growing region of Margaret River. Every rider in this stage supported the Zaidee foundation by wearing rainbow shoelaces to raise awareness for organ and tissue donation. This stage was unbelievable as we were able to ride some tight single track through pine plantation and other dense forest. Throughout this stage I happily sat back and rode with my equally tough girlfriend Joy, who was enjoying her first mountain bike event from the saddle instead of the sidelines.  I also rode with a helmet camera and conducted interviews with social riders having as much fun as anyone out there. 

Stage three nightly function, the event organizers had contacted news reporter Tim Gossage to cover and give updates on the happenings including a pictorial spot on that evening’s news. Tim and I had brief conversation which he wanted to find out some of my background but…. he called me up on stage and firstly asked me to go back to that day in 2003 and give an abbreviated version of what happened in the horrific accident at a World Cup DH Race at Mt St Anne. My first response was “Tim you say you want the abbreviated version, I’m sorry I don’t roll like that. Anyone out there who knows me knows that I will make any short story into a novel”. With that said I did give him and everyone else a small run down of my background and that day’s nominees for the JW Beacon Award.

Sunday, fourth and final stage, personally feeling stronger than ever after having a taste of the speed on the

first two stages and having a nice easy day on the third day. As per the previous stages the five of us lead

riders were out in front putting the power down as we took turns in drafting each other. We were all

close making sure we all worked together, we were travelling 45-50km/hr on a dirt access track across a

cow paddock when I decided to pass the other competitor that I was drafting. As I was passing the

other competitor moved over as he didn’t know I was there and we locked handlebars sending me into

the ground at 50km/hr. Hyped on adrenalin I picked up my bike, straightened the handlebars and got ready to

go when my mates stopped me as blood was dripping out of my right elbow, so deep that you could see

the bone. Not to let this deter me I rushed into the nearest hospital to get stitched up then had to

discharge myself to get back to the event so that I could present the Beacon Award.

The Johnny Waddell Beacon Award goes to Bruno Wicki, the most determined, dedicated, shining light of the Cape to Cape in 2009. Bruno carried the spirit of event and was approachable to anyone. I personally feel he was the most deserving not to mention most recognisable person out on the course always smiling and having a great time.

As always thank you to all of my loyal and wonderful sponsors:

Santa Cruz Bicycles

Santa Cruz Syndicate

Red Bull Energy                    SRAM

RockShox                              Avid
Truvativ                                DT Swiss

WTB                                      Crankbrothers

Chris King                             Maxxis
Elite Sportz Specialist           Nite Rider Lighting

Jet Black products                Clif Bar

Article 9:

Unbelievable Transformation! - Linda Nix

Fiona transformed her life!  A busy working Mum of 3 with great support from her partner, Fiona said goodbye to the old her and pursues her dream of figure fitness success.  Fiona is an inspiration to everyone.

Article 8:

Published in Australian Oxygen Magazine 2009

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Article 7:

CAPE TO CAPE MTB Training Programs - Andrew Ivey

Training Program - Module 3 - 2009

Article 6:

"The First Time Competitor" - By Andrew Ivey
Specialist Strength and Conditioning Coach, preparing athletes for competition since 1984.

The scenario: You have chosen to compete in a figure or bodybuilding competition and you only have a certain amount of time to prepare yourself for it.

This is usually the time that you contact someone like me to assist with planning and programming to ensure you are in a condition that will give you a chance of doing well in this first competition.

The first thing I explain to first time competitors is that what you have chosen to compete in is a sport. Most people go along to a competition or see photos in a magazine and think, "That looks pretty cool. I would like to look like that!" The fact is though, it is a sport right along with other elite sports that require the body to be lean and strong, sports such as track and field, gymnastics, rowing, surf lifesaving, triathlon or cycling (all ‘mainstream’, traditional sports).

With this in mind, I find it surprising that I have heard the following statements from women preparing for their first bodybuilding or figure competition more times than I can remember:

The fact is, the moment you walk on stage is when you will be the most healthy you have ever been in your life, so long as you have the right person in charge of your preparation. There have been so many times I have been approached by parents (usually the mother) of women entering their first competition with their "concerns" about how much weight their daughter has lost and worrying that she may be sick or unhealthy. Nothing could be further from the truth! Eating in preparation for a figure or female bodybuilding competition is no different from how females should eat on a daily basis.

I am able to reinforce the above bold statement with a very recent example. Not long ago there was a bodybuilding competition held where I had a number of athletes entered. One of these athletes in particular has had a history of digestion and stomach problems, and has struggled to control her weight throughout her life. However, she was able to get through the 16 weeks of preparation time with virtually no issues with her reoccurring digestion problems and stomach pain. Once the competition was over, she chose to move away from the preparation eating plan and include a combination of what I term “food products’, such as nuts, sugar and dairy into her diet. Along with this came the general slackening of her vigilance with regards to the intake of foods that have always proven to be a problem to her. The end result is that she has put weight on and all of the ‘old’ hormonal, stomach and digestion problems have returned.

Almost all of my best and sustainable results are achieved by athletes eliminating the majority of food products (this is food that is manufactured and refined) from their dietary intake and replace it with good clean food in its natural state. This includes all of my athletes, not just bodybuilders.

My primary goal as a coach is to have my athletes develop sustainable eating habits that are, and will be, something that they carry forward and use for the rest of their lives. What I ask of my athletes with regards to their nutrition is that they take it on as a lifestyle change, not just something they do as preparation for a competition or event. I don’t ask anything of them that I am not prepared to do myself.

As a coach I have often thought that if athletes who competed in the accepted ‘traditional sports’ needed to have certain attributes to succeed, then it is logical that I apply the same tried and proven ‘sports science’ principles to the sport of figure and bodybuilding. I feel a responsibility to move the sport forward into the current sporting times with results that are sustainable and commensurate with the sport of bodybuilding for our times.

For far too long now athletes preparing and competing in figure and bodybuilding have been obtaining their advice from people with little or no coaching experience. These people try things that may have worked for someone else or themselves, but are in fact only ‘guessing’ that it may work for you. They use no real sports science plan, both from a dietary or a training point of view.

Now that we have established that it is a SPORT that you are competing in, then it only stands to reason that the work ethic required in all aspects of your preparation should mirror that of other ‘elite’ sportspeople.  All the comments and many more that I mentioned at the beginning of this article now need to be readdressed, because in no way will you be working anywhere near as hard or doing it as tough as all other mainstream elite athletes preparing for their upcoming competitions.

The secret to the sport of bodybuilding is the training, eating and posing practice.  Get this right and you put yourself in the best possible position to obtain a good result. You can’t control who turns up to compete against you but you can control everything else about your preparation and presentation.

The time and effort taken with your posing practice cannot be underestimated. Unless you are doing a minimum of 30 minutes per day in the last 8 weeks leading up competition day, you are not doing enough practice. I see too many people in their first competition get on stage with a good physique but do not present it to the judges at their best.  They lose to someone who does a much better job of selling their attributes even though their body may be not be in as good a condition or as complete.

Another strange phenomenon I have noticed with novice competitors and to a lesser degree some more senior athletes that should know better, is that in the final 3 weeks leading up to the competition date there is more often than not a tendency to go increasingly ‘soft’ on themselves with regards to their diet and training. They spend time convincing themselves that they are tired, depleted and dream up any number of ‘excuses’ as to why they can’t train hard.

This differs much from most other sports I have been involved in for in excess of 25 years as usually as their competition date gets closer, the athletes generally attack their preparation more and more and often need to be pulled back a little as they risk overdoing it. There have been very few times that I have had to pull a figure or bodybuilding competitor back, in fact the opposite is usually the case. I find this strange as during the previous weeks and months of training you will have increasingly become fitter and more conditioned. Your ability to work harder and harder is greatly increased; therefore your workload and intensity can be increased accordingly.

To bring this into perspective, it is not particularly unusual for some bodybuilding and figure competitors to be able to achieve an exceptionally good outcome with as little as 5 hours of training per week (providing the diet and your own genetic potential are in your favour). On the other hand it is not particularly unusual for track and field athletes, triathletes, basketballers or cyclists to train up to 5 hours per day in excess of 35 hours per week.

If you attack your preparation with the traits of other elite athletes, you will put yourself into a position where you have done your very best and can be proud of the effort you have put forward to step onto that stage, no matter where you place. If you train yourself to think like an athlete, then once competition day is over you will continue to make on-going, conscious training and nutritional choices to reach an optimum level of health and wellness, thus improving not only your sporting and performance goals, but also your quality of life.

Article 5:

CAPE TO CAPE MTB Training Programs - Andrew Ivey

Training Program - Module 2 - 2009

www.capetocapemtb.com

Article 4:

Published in Australian Oxygen Magazine 2009

Article 3:

CAPE TO CAPE MTB Training Programs - Andrew Ivey

Training Program - Module 1 - 2009

The Cape to Cape MTB team have launched a training program that has been developed to assist in a variety of areas including skills, equipment, fitness, and general event preparation. We will be rolling out 4 separate Training Programs over 3 months until the commencement of the 2009 Cape to Cape MTB. Whether you are an off-road cyclist considering participation in the event, or a MTB rider with intermediate skills we are sure that this information will help you with your preparation ahead of the event in October.

FITNESS PREPARATION
MONDAY JULY 27 TO SUNDAY AUGUST 23

Since 1978, Andrew Ivey, from Elitesportz Specialist has trained and coached many hundreds of individuals and athletes to improve their well being, athletic performance and to reduce the risks of injury.  He has now joined the Cape to Cape MTB team in providing a training plan for each week up until the commencement of the event.  So now there is no excuse to get on your bike and start training!  This is the first 4 week training block that will assist in the preparation of a beginner / recreational mountain bike rider that is planning to participate in the Cape to Cape MTB Event.

The days that have been set are not ‘hard and fast’, as everybody will have different work, social and family commitments. The training program can be moved around slightly, providing that the suggested amount of training volume is incorporated into each 7-day period.  The training program will give an ‘ideal’ amount of training volume whilst allowing for optimal recovery between training sessions as well.

The equipment suggestions assume that the cyclist owns both a mountain bike and road bike, and has access to a wind trainer and / or spin bike. If you only have your mountain bike, simply complete the road bike and wind trainer / spin sessions on the road with your mountain bike.  All mountain bike sessions should be done off-road, and should include some single track and rolling hills if at all possible. These two essential elements will assist in skill development, both handling and climbing.

www.capetocapemtb.com

Article 2:

24 HOURS OF PAIN IN THE RAIN! - Johhny Waddell

The question of why would you race off road and be active for 24hrs always intrigues me. Preparing for the 24hrs of adrenalin solo World Champs in Canmore Canada was intense and I was feeling fit and strong until a week prior to flying overseas I collided with a car whilst training, breaking my thumb. Not letting this injury deter me and give up I just 'kept on keeping on'.

Endurance racing is such a mind game, so leading up to my event I made many sacrifices in my normal living routine making sure I prioritised my training and keeping it separated from the rest of my duties. These sacrifices and the preparation that was organized by my Elite Sportz Specialist Andrew Ivey kept me focused and gave me confidence to continue.

Red Bull Energy had organized for me to arrive in Calgary a city 110km away from the race venue in Canmore. I was so nervous not knowing whether my injured thumb would withstand 24hrs of battering throughout the Canadian technical terrain.  Arriving in Canmore, getting accustomed to my surroundings and hanging with my new friends from the Bicycle Cafe was calming my nerves and I was getting amped to endure pain in the weekend ahead.  With typical Canadian mountainous terrain the course was filled with plenty of steep climbing, technical descents and not much room for rest.

Saturday July 26 12 noon let the pain begin....

My race plan was not to chase other competitors but just to race my own race and keep on knocking out the laps throughout the duration of the 24hrs.  Though once I was 8hrs into it I was feeling like I had nothing, the sky's had opened up, soaking the course and making continuing to ride throughout the night not fun to say the least.  The rain made the course un ride-able in some sections and the tree roots were like riding on ice.  The people that were supporting me and keeping my Santa Cruz Blur bikes running smooth couldn't believe how determined I was and they could see how much pain I was in.

I was only able to finish Zin 15th place but with this result I was happy and satisfied because towards the end my body was so ruined that I just wanted to finish.

Canmore is a great place, great people and amazing scenery so to have this time I had after the event was a great time to relax and unwind.  I do feel as though the pain was worth it because not much beats pushing yourself to limit to find out what you are physically capable of doing.

Thanks to all the people and companies that were right behind me and making this adventure happen.

Article 1:

SYNDICATE'S HENDERSHOT AND WADDELL TO RACE 24-HR WORLD CHAMPS
Thursday Aug. 23, 2007 - Johnny Waddell Guest Column in Australian MTB magazine

Santa Cruz Syndicate racers, Mark Hendershot and John Waddell prepare for the 9th annual World Solo 24 Hours of Adrenalin race that will take place just outside Monterey California at the Laguna Seca Raceway on September 1 & 2, 2007.  Just before noon Saturday, spectators will fill the expo area to cheer everyone on as the event begins with the famous LeMans start. Riders will complete as many laps as possible in the 24-hour time frame and Hendershot and Waddell are each racing solo!

Hendershot looks forward to the race and says, "This is my 7th year racing at the World Solo 24-Hour Championships.  This race began in California, has been held in British Columbia, Georgia, and now back in California. I've been in the top 5 every year. Weird things always happen to me at the World's. One year in Whistler I had to get an emergency root canal the day before the race. I couldn't believe my luck to find a dentist willing to spend Friday evening ripping apart my mouth. I listened to the Cure throughout the procedure. Years later, it still hurts to listen to the Cure.

The competition is tougher at World Championships than at any other race. I'm hoping for a good finish.  I've done three 24-hour races this year, put up two wins, and a third at the National Championships.  I'm stoked to be racing with my team mate Johnny Waddell.  I've never had the chance to race with the Syndicate boys since I don't hurl myself down mountains at a million miles per hour."

Waddell says, "Physical exertion is what I crave, hands down.  After arriving home from the states earlier this year my motivation wasn't at the highest it has been.   Then my coach, Andrew Ivey, said to me,"If your biggest race doesn't motivate you, I don't know what can". Since then I've been concentrating on specific training over the last 14 weeks, on top of my already strong 3-year physical fitness. After putting in so much time and effort into this race, I'm really looking forward to going back to Monterey just to enjoy the experience and appreciate how far I've actually had to come to get to this particular point. I say bring it on.  Love the pain.  Enjoy the ride!"

These two tough characters will send a race update and let us know all about their triumphs, weird happenings, hallucinations and results from the World Solo 24-Hour Championships in just a few short weeks.