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					Be Active
Training guide
With Sarah Storey, James Cracknell,
Steve Hooker, Libby Trickett,
Drew Ginn, Lkhamdegd Purevjargal
and Ganzorig Mandakhnaran
Rio Tinto’s Olympic ambassadors
                                                                                                         Sarah Storey first competed as a swimmer at



          Be Active
                                                                                                         the Barcelona 1992 Paralympic Games when
                                                                                                         she was just 14. Since then, she has amassed
                                                                                                         an impressive medal haul including five gold,
                                                                                                         eight silver and three bronze medals across



          challenge
                                                                                                         her first four Paralympic Games appearances.

                                                                                                         A recurring ear infection forced her to retire
                                                                                                         from the pool, and in 2005 she transitioned
                                                                                                         to cycling for Team GB. Remarkably, just
                                                                                                         three seasons later, she won two gold medals
                                                                                                         as a cyclist at the 2008 Beijing Paralympics.

                                                                  James Cracknell                        With seven Paralympic gold medals under
                                                                                                         her belt, Sarah continues to strive for success.
                                                                                                         Despite being born without a left hand, she
With the London 2012 Olympic and Paralympic                                                              now races against both disabled and able-
                                                        James Cracknell rowed in two Olympic
Games finally within reach, we want to take this        Games for the famous Team GB coxless             bodied athletes.
                                                        fours, winning gold on both occasions.
opportunity to engage all Rio Tinto employees in
                                                        He sat behind Sir Steve Redgrave and Sir
this extra special version of the Be Active challenge   Matthew Pinsent in a boat that dominated
in celebration of the greatest show on earth.           world rowing for over six years.

                                                        Since retiring from competition, he has
London 2012 Olympic medals contain metals               rowed the Atlantic, raced to the South Pole
supplied from Kennecott Utah Copper (KUC)               and run across the Sahara in the Marathon
in the US, and, on the other side of the world,         de Sables finishing a phenomenal 12th.
our Oyu Tolgoi copper-gold mine in Mongolia.
                                                        Subsequently, he turned his attentions to
These mines have supplied all the gold, silver
                                                        a new challenge; a race to cycle, run, row
and copper (for bronze) to produce the 4,700
                                                        and swim from LA to New York in record
medals. Now it’s over to you to join in the
                                                        time. It was on this trip that James suffered
excitement, slip on your trainers and focus
                                                        a near fatal accident after being struck by a
on your athletic endeavours for Be Active.
                                                        truck while cycling through Arizona. James                    Steve Hooker
Be Active is a vitalising team exercise challenge       puts his survival down to three factors, his
which aims to improve your health and wellbeing.        overall fitness, his will to win and safety.
                                                                                                         Known as the Australian “Flame”, Steve
You and your team will spend ten weeks following        It was wearing his helmet that saved his life.
                                                                                                         Hooker was the first Australian ever to win
                                                        He continues to push physical and mental
the “mine to medals” journey taken by Rio Tinto                                                          the men’s Olympic pole-vault event and an
                                                        boundaries every day.
medals, with every step you take and every                                                               Olympic record holder, clearing 5.96m.
workout counting towards your journey to the                                                             During 2009, he went on to beat world-class
London 2012 Olympic Games.                                                                               fields in New York, Paris, the Ukrainian city of
With the launch of this year’s challenge fast                                                            Donetsk, Stockholm, Sydney and Melbourne.
                                                                                                         In Boston, he became the second-highest
approaching, we want to make sure that you get
                                                                                                         pole-vaulter in history, clearing 6.06m.
in shape safely and effectively, with advice and
support from our 2012 athlete ambassadors,                                                               The year 2009 also saw Steve win gold in the
James Cracknell, Sarah Storey, Steve Hooker,                                                             World Championships in Berlin. This victory




                                                                                                                                                            Be Active Training Guide | 3
Libby Trickett, Drew Ginn, Lkhamdegd                                                                     was particularly sweet, as he had torn a thigh
Purevjargal and Ganzorig Mandakhnaran.                                                                   muscle in training just 12 days before and
                                                                                                         courageously pushed through pain to victory.
                                                                                                         In 2010, he followed this up with gold at the
We are proud to be the exclusive                                                                         Commonwealth Games.
                                                                                                         Steve understands that tending to his own
Provider of the metal for the London 2012
                                                                     Sarah Storey                        health and wellbeing is not a luxury but a
Olympic and Paralympic Games medals.                                                                     necessity when aiming to be the worlds best
and recently took a break from competition          “I have many people to thank for helping         row a perfect race in Athens in 2004, landing
to concentrate on training for London.              me reach my goals - it’s a real team effort.     Drew a second Olympic gold.
The aim of this “down-time” was to prevent          I know though, that when I get in the pool       His third Olympic medal came at Beijing in
future recurrence of injuries.                      I am responsible for my own performance.         2008 where Drew won gold in commanding
Steve said he is excited to be working with         “For me, partnering with Rio Tinto makes         fashion with team mate, Duncan Free. With
an organisation that also recognises that           sense because I respect the organisation’s       three Olympic golds under his belt, Drew
protecting the health and wellbeing of its          approach to being accountable for your own       is now looking forward to the London 2012
people is a vital part of getting the job done.     decisions,” said Libby.                          Olympic Games.
“My sport takes great focus, discipline and         Libby retired from swimming in December          Winning each of his medals as part of a team,
precision - factors that would be equally           2009 but announced her comeback in               Drew Ginn has demonstrated time and again
important when operating equipment at               September 2010 and is now training hard for      the value of working collaboratively with
a mine site,” he said.                              the London Olympics. She is married to fellow    others to achieve the best outcomes.
                                                    swimmer Luke Trickett and lives in Brisbane.     Drew said he’s excited to be working with an
                                                                                                                                                              Ganzorig Mandakhnaran
                                                                                                     organisation that values teamwork as much
                                                                                                     as he does.                                           Mandakhnaran Ganzorig, born in Tuv aimag,
                                                                                                     “I’m looking forward to sharing some of my            Zuun Mod soum, is five times National
                                                                                                     ideas about the power of teams and learning           Champion, Asian Champion and is one of the
                                                                                                     more about how the team at Rio Tinto gets             most successful freestyle wrestlers in Mongolia.
                                                                                                     results.” said Drew.                                  He won gold medals at the 2011 Ulaanbaatar
                                                                                                                                                           International Championships as well as the
                                                                                                                                                           2010 Asian Games.
                                                                                                                                                           With over 100 national and international titles
                                                                                                                                                           to his name, Ganzorig also holds the title
                                                                                                                                                           of Master of International Level Freestyle-
                                                                                                                                                           wrestling and the MGL title. He has practiced
                                                                                                                                                           sports since 2003.
            Libby Trickett
                                                                   Drew Ginn
Libby Trickett competed in her first Olympics
at Athens in 2004, taking gold in the 4 x 100m      Drew Ginn’s Olympic career began when
freestyle relay and bronze in the 50m freestyle.
In 2005, she brought home five gold medals
                                                    he was awarded a seat on the “Oarsome
                                                    Foursome” coxless fours crew for the 1996
                                                                                                                                                           Good luck with
from the World Championships in Canada and
the 2006 Melbourne Commonwealth Games
                                                    Atlanta Olympics, rowing for his home nation,
                                                    Australia.                                           Lkhamdegd Purevjargal                             your training.
were another triumph with five gold and two
silver medals.
                                                    He rowed with James Tomkins, Mike McKay
                                                    and Nick Green taking the place of Andrew        Lkhamdegd Purevjargal, born in Ulaanbaatar,           We wish you all
                                                    Cooper in a boat that had previously won gold
Australia’s Golden Girl went on to shine even
brighter at the 2007 World Championships in         in the Barcelona Olympics in 1992. It was
                                                    his impressive performances with Australia’s
                                                                                                     has been practicing sport since 1999 and is one
                                                                                                     of the top athletes on the Mongolian team, with       the best for
Melbourne, collecting gold medals in the 50m                                                         over 100 National and International titles in judo.
freestyle, 100m freestyle, 100m butterfly, 4 x
100m freestyle relay and 4 x 100m medley relay.
                                                    under-23 eight in 1994 that attracted the
                                                    attention of the Foursome’s coach, Noel
                                                                                                     She is the seventh Mongolian judo wrestler to         Be Active.
                                                                                                     become Asian Champion.
                                                    Donaldson. He proved a worthy replacement
At the 2008 Beijing Games she won her first                                                          As 2011 Mongolian Athlete of the Year,
                                                    and the crew retained their gold in Atlanta
individual Olympic gold medal in the 100m                                                            Lkhamdegd won gold medals last year at the
                                                    in 1996.




                                                                                                                                                                                                              Be Active Training Guide | 5
butterfly. She also took gold in the 4 x 100m                                                        Grand Prix in Germany and the Netherlands, the
medley relay, silver in the 100m freestyle,         He later teamed up with Tomkins, ten years
                                                                                                     World Cup in the Czech Republic and Mongolia’s
and bronze in the 4 x 100m freestyle relay.         his senior, and went on to win the 1999 pairs
                                                                                                     own Chinggis Khaan World Cup. She also holds
                                                    world championship, but a prolapsed disc in
Libby’s huge career medal tally is testament                                                         the title of Master of International level Judo
                                                    his back meant that he had to withdraw from
to her ability to step up and take responsibility                                                    athlete and the MGL title.
                                                    the Sydney Games in 2000. After two years of
for her own decisions and their impact on her
                                                    recovery and rehabilitation, he began training
performance and that of her team.
                                                    with Tomkins again and the team went on to
          Section 1


          Getting started
Congratulations!                                                                                        If you don’t have a
                                                                                                        current fitness routine,
Now that the Be Active challenge is about to start, it is time to turn                                  think about what sort
your thoughts to exercise. During the challenge you will convert                                        of training you would
(with the help of the online tool available on Be Active’s website                                      like to take up.
http://www.riotintoachievehealth.com/) any exercise you do into
                                                                                                        Choose something you’ll
steps, which count towards the distance you travel on your journey.
                                                                                                        enjoy, as this will help you
However, it is important to make sure you perform at your best level,
especially when part of a team.
                                                                                                        get going and maintain
                                                                                                        your routine.
What’s right for you?                                Goal setting
If you don’t have a current fitness routine, think   The first thing to do when starting a training
about what sort of training you would like to take   programme is to consider your plan and work
up. Choose something you’ll enjoy, as this will      out your strategy. To begin with, focus on                       1. Take every opportunity to be active ie. take the stairs, not the lift.
help you get going and maintain your routine.        building base fitness and increase endurance.     Daily goals    2.
In terms of impact on your body, if you have         Ask yourself “What do I want to achieve,
                                                                                                                      3.
problems with any joints you might prefer to         and how am I going to do it?”
cycle instead of run. Similarly, if you encounter
                                                     •	 Write	your	goals	down.	                                       1. Run 1 min, walk 1 min. Repeat x 10.
problems with muscle strain then swimming
might be the best choice for you. There are          •	 Set	short,	medium	and	long	term	goals	         Short term     2.
possibilities to get fit safely for everyone even       to help structure them into more               goals
                                                                                                                      3.
if you find a particular sport less appealing than      achievable steps.
another. If you need advice speak to a medical       •	 Be	realistic	about	what	you	are	trying	
professional to find the best exercise for you.                                                                       1. Run 8 mins, walk 2 mins. Repeat x 3.
                                                        to achieve.
                                                                                                       Long term      2.
                                                     •	 Put	them	on	the	mirror	in	your	bathroom,	      goals




                                                                                                                                                                                                  Be Active Training Guide | 7
                                                        on your desk or share them with colleagues.                   3.
                                                        By writing and sharing them it will make you
                                                        more committed.
                                                                                                                      To complete 2,800,000 steps over a ten week period, from my site to the
                                                     •	 Spend	time	visualising	yourself	               Overall goal   site of the London 2012 Olympic and Paralympic Games between myself
                                                        achieving your goals.                                         and my Be Active team members.
           Section 2


           Health and safety
Preparing for success, safely
Safety is an absolute priority, whatever you do,
                                                         Essential cycling kit
                                                         •	 Helmet: this is your most valuable investment.
                                                                                                                       Safety                                              •	 Rest	and	recovery: getting enough rest
                                                                                                                                                                              after exercise is essential to performance.
                                                                                                                                                                              The body repairs and strengthens itself
so that you don’t get injured. When our athlete             We cannot stress how important it is to always                                                                    in the time between workouts. Rest
ambassadors train, their personal safety always             wear a helmet when cycling.
                                                                                                                       Be Safe! It is important to get
                                                                                                                                                                              days are important for physiological and
comes first; whether it’s the clothes they wear          •	 Bicycle	lights: battery-powered lights should
                                                                                                                       out and be active, but whilst                          psychological reasons. Rest is physically
or when and where they train. Warding off the               always be fitted to the bike in low-visibility and         you are doing so, here are a few                       necessary so that the muscles can repair,
elements is important in order to maximise your             dark conditions whether on or off-road. A white                                                                   rebuild and strengthen and building in rest
training, so make this a priority. It is true that          light should shine into oncoming traffic, while
                                                                                                                       safety hints for you to consider:                      days can help maintain a better balance
certain types of equipment and clothing can help            a red light should alert traffic behind you. If                                                                   between home, work and fitness goals.
your performance, but you don’t have to spend               possible, you should also consider purchasing                                                                  •	 Recovery	from	injury: always seek medical
much on kit to start exercising.                            an additional light to attach to your helmet.           •	 Check	the	weather:	even the right gear won’t           advice first, it is very important to come
Here is a list of what you can wear and                  •	 Reflective	clothing: when cycling, additional
                                                                                                                       always protect you in extreme conditions.              back slowly from an injury and you
how to minimise the risk of injury.                         reflective clothing along with bands or
                                                                                                                       Don’t train in icy conditions or heavy rain as         shouldn’t rush the process. It is possible
                                                                                                                       you are more likely to fall, which could cause         to take up to a week off without losing
                                                            patches should always be worn.
                                                                                                                       injury and a setback to your training regime.          any ground and three or four days of rest
Essential running kit                                    •	 Gloves: protecting your hands will make training           Don’t train during the hottest part of the day         can even improve your performance.
                                                            far more enjoyable, especially when cycling in             in warm weather.
•	 Cold	&	hot	weather	clothing: wear suitable                                                                                                                                 While recovering you could try a different
                                                            cold/wet weather. Gloves with built-in ventilation
   clothing depending on weather conditions.                                                                        •	 Train	with	others	at	night: when running               activity that will not put added strain on
                                                            are better, as they enable sweat to evaporate
   It is important that you wear a hat and gloves                                                                      and cycling in the dark, stick to groups for           your injury. Alternate exercise and rest in
                                                            and will keep you warmer. They also provide an
   to cover up extremities when it’s cold. Also wear                                                                   safety. If you can’t find a friend to train with,      your workouts and take a day off after every
                                                            essential layer of protection in the event of a fall.
   layers; wind can get through normal clothing,                                                                       join a running or cycling club, not only is it         training day. Your heart and lungs should
   so a windproof jacket is a welcome addition.          •	 Bike	pump	and	puncture	repair	kit: you need                safer, but it will also boost morale when you          retain a certain level of fitness, but your
   This can also be worn on its own in milder               these if you get a flat tyre and are a significant         are lacking in motivation.                             muscles will feel more tired. Don’t strain
   conditions. In the heat, have layers you can             distance from help. Make sure that your tyres
                                                                                                                    •	 Stretch	before	and	after:	with any training,           or injure them in your rush to return to
   remove. Don’t forget your hat and sunscreen.             are properly pumped up before you set off.
                                                                                                                       make sure you go through the proper                    your previous fitness. As you get better,
•	 Light	reflective	clothing: when training in dim                                                                     stretches before and after your session to             you can extend the amount of time you
   to dark light, you should always wear reflective      Essential swimming kit                                        ensure you stay supple and don’t put any               train and reduce resting time.
   clothing. It is a good idea to add reflective                                                                       strain on your body.
   patches across your torso and on your ankles.         •	 Goggles:	check to make sure that elastic
                                                                                                                    •	 Know	your	limits: we are all unique and able
                                                            is not worn away and frayed.
•	 Trainers: make sure your trainers are comfortable
                                                         •	 Wetsuit:	if swimming outdoors in water
                                                                                                                       to train at different levels. If you expend too        Adjust your goals and
   and have not worn away anywhere. If you are                                                                         much energy or effort during one session,
                                                                                                                                                                              expectations so that you




                                                                                                                                                                                                                             Be Active Training Guide | 9
   in need of a replacement pair, make sure there           temperature of under 23 C (73.4 F) then                    you may need longer to rest and recover.
   is enough room for your toes to move around.             consider wearing a wetsuit.                                Be aware of your limits and listen to your             don’t get frustrated and
   If you are able to, buying at a specialist running    •	 Towel:	a key bit of kit for swim-training.                 body. If something starts to hurt make sure
   store is ideal, to ensure the trainers support your                                                                 you seek the proper treatment. Getting fit             injure yourself again.
                                                         •		 Sunscreen:	SPF 30 or higher.
   individual gait and running style.
                                                         •	 Cap
                                                                                                                       can take time, do it at your own rate.                 Think of your time off as
•	 Water	bottle:	make sure you stay hydrated                                                                        •	 Hydration: staying hydrated is absolutely
   (particularly in warm weather) and carry water        •	 Water	bottle                                               essential, especially if you are training in
                                                                                                                                                                              an opportunity to explore
   with you on longer runs.                                                                                            the heat or for a prolonged period of time.            other exercise activities.
        Section 3


        Core conditioning and stretching
                                                                                  Fit to the core
                                                                                  Strength and conditioning is very
                                                                                  important when it comes to building up
                                                                                  and maintaining your “core strength”.
                                          Upper back                              Your “core” is the group of muscles running
    Shoulder muscles
                                                                                  the length of your torso and developing
                                                       Triceps                    it helps you maintain a good, strong
                                                                                  technique in any sport for longer.
                     Lats
                                                                                  Core strength exercises can be done
                                      Back extensors                              without any aids, but a Swiss ball can be
                                                                                  useful if you want to enhance your routine.
                Abdominals                        Hip	abductors	&	hip	adductors   Work on strengthening and conditioning
     Oblique trunk                                                                your body alongside your training to ensure
                            Hips                             Glutes               you stay injury free.
                                      Trunk
 Lumbo-pelvic area
                                                                                  Fatigue while training can make you
                                                       Quadriceps
Hamstrings
                                                                                  lose posture which in turn makes it
                                          Thigh                                   more likely you might injure yourself.
       Front of thigh
                               Knee
                                                                                  Developing core strength is important




                                                                                                                                Be Active Training Guide | 11
                                                       Upper Calf Muscles         as it helps maintain correct posture
                                                                                  throughout exercise, and reduces
                                                                                  injury risk.
                                                                                                                                                   Lunge
                                                                                                                                                   Aim: to work all the major muscles in your hips and legs, increasing
                                                                                                                                                   strength and reducing potential for stiffness.
                                      Here you will find a few exercises, to be performed before and after                                         Target: hips, glutes and thighs.
                                      your workout, to both warm up and warm down your body to safely                                              Tip: keep your front knee behind the toes, keep your torso straight and
                                                                                                                                                   abs in and drop the back knee down, rather than stepping forward.
                                      achieve maximum step count during the Be Active challenge.

                                      Perform these stretches gently and slowly, breathe throughout and never over stretch to the point of pain.
                                      Some of these exercises will hold risks for beginners and those with injuries and back problems.




                                                                                                                                                                                                                                                                 easy
                                      A rating is shown indicating the level of difficulty.




                                                                                                                                                                                                                                                                 medium
                                                                    Lateral trunk stretch                                                          Hamstring stretch
                                                                    Aim: to stretch the lateral trunk and hip region and increase                  Aim: to stretch the hamstring before a workout as this muscle can




                                                                                                                                                                                                                                                                 hard
                                                                    flexibility. You can use this stretch to loosen yourself up if you feel        be prone to tightening and possibly causing injury. You can use this
                                                                    tight or to warm-up before training.                                           stretch to loosen yourself up if you feel tight as well as to warm-up




                                                                                                                                                                                                                                                                 warm up/cool down
                                                                                                                                                   before training.
                                                                    Target: lateral trunk, lats, hip adductor and abductors.
                                                                    Tip: maintain overhead arm position and make sure you                          Target: hips, glutes and thighs.
                                                                    don’t bend forwards.                                                           Tip: hold this stretch for 15 seconds on each leg and repeat for three
                                                                                                                                                   reps. When lowering your torso forwards, keep your back straight and
                                                                                                                                                   aim for your ankle, rather than bending your head down to your knee.
                                                                                                                                                   Do NOT overstretch. Take it slowly; the stretch will develop with time.




                                                                                                                                                                                                                                                                 core strengthening and conditioning
                                                                    Thigh stretch                                                                  Triceps stretch
                                                                    Aim: to loosen and warm up the muscles along the front of your                 Aim: to stretch and release the muscles along your shoulders,
easy




                                                                    thigh preventing stiffness or muscle damage during workout.                    upper back and triceps to avoid tension whilst training.
                                                                    Target: front of the thigh.                                                    Target: triceps, shoulders and upper back.
medium




                                                                    Tip: keep the knee pointing down and pull up with light pressure.              Tip: breathe deeply through the stretch and resist raising your
                                                                    You do NOT need to pull your foot right up to your buttocks, if it is          shoulders up towards your ears. For an advanced stretch look
                                                                    uncomfortable or painful you are putting too much strain on the                in the direction your straight arm is pointing and twist your whole
hard




                                                                    knee joint.                                                                    body in that direction.
warm up/cool down




                                                                    Upper calf stretch                                                                                     Prone plank
                                                                    Aim: to develop flexibility using sustained stretch of upper calf muscle,                              Aim: improve static strength at the front of the
core strengthening and conditioning




                                                                    preventing stiffness there. You should use this stretch a lot as calves                                trunk and hip. Hold for a minute; usually repeat




                                                                                                                                                                                                                                 Be Active Training Guide | 13
                                                                    tend to tighten up after hard running sessions and its important keep                                  three successive times with rests in between.
                                                                    them loose and prevent injury.                                                                         Target: abdominals, hip flexors, quadriceps.
                                                                    Target: upper and deep calf muscles.                                                                   Tip: your body position should be parallel to the
                                                                    Tip: lean forward until a stretch is felt at the top of the calf.                                      ground. Don’t allow your trunk to sag. The position
                                                                    Hold for 15 seconds.                                                                                   should be held for ten seconds at first, build up
                                                                                                                                                                           from there.
                                      For some, exercising with a swiss ball can be
                                                                                      Side plank with vertical lift                         Position A   Swiss ball jack-knives
                                      difficult, please take care when performing
                                                                                      Aim: to improve static lateral trunk and shoulder                  Aim: dynamic strengthening of the hip flexors
                                      these exersises.
                                                                                      control whilst adding lateral hip strength. This is                and lower abdominal region, along with dynamic
                                                                                      an advancement of the prone plank trunk rotation,                  closed chain strengthening of the shoulder. You
                                                                                      working the glutes and general trunk area more.                    should do three sets of ten reps. It is important
                                                                                                                                                         to keep a good strong body position; start in a
                                                                                      Target: shoulder muscles, lateral trunk and hip
                                                                                                                                                         straight position (A) and move the legs up into
                                                                                      abductors.
                                                                                                                                                         the second position (B).
                                                                                      Tip: the lower leg and the trunk should stay          Position B   Target: hip flexors, lower abdominals, lats and
                                                                                      aligned whilst lifting the upper leg. This is quite                shoulder cuff muscles.
                                                                                      a tough exercise, so you should build up to this
                                                                                                                                                         Tip: start in a horizontal position and use the




                                                                                                                                                                                                                                             easy
                                                                                      and make sure you perform on both sides.
                                                                                                                                                         lower abdomen to curl the knees to the chest.
                                                                                                                                                         Make sure you stay strong in the trunk.




                                                                                                                                                                                                                                             medium
                                                                                      Prone plank trunk rotation
                                                                                      Aim: to improve the dynamic rotational strength




                                                                                                                                                                                                                                             hard
                                                                                      in the hip, trunk and shoulder, where shoulder
                                                                                      stability helps more for swimming than running.                    Swiss ball roll out with
                                                                                                                                                         straight leg lift




                                                                                                                                                                                                                                             warm up/cool down
                                                                                      Target: lateral hip and gluteal muscles, oblique
                                                                                      trunk muscles and shoulder cuff muscle.
                                                                                      Tip: start in plank position and rotate your                       Aim: dynamic strengthening of the hamstring
                                                                                      trunk whilst maintaining lower limb and                            and gluteal muscles and unilateral balance and
                                                                                      trunk alignment.                                                   co-ordination of the lumbo-pelvic area.
                                                                                                                                                         Target: trunk (obliques)/hamstring/gluteal




                                                                                                                                                                                                                                             core strengthening and conditioning
                                                                                                                                                         muscles/hip flexors.
                                                                                                                                                         Tip: slide the ball out, away from you whilst
                                                                                      Swiss ball single/double leg                                       maintaining the trunk position. Next lift one leg
                                                                                                                                                         whilst preventing rotation of the trunk.
                                                                                      Glutes Bridge
easy




                                                                                      Aim: to improve unilateral balance and
                                                                                      co-ordination whilst improving trunk and
medium




                                                                                      gluteal strength, hold and then lift each
                                                                                      leg in turn.                                                       Work on strengthening
                                                                                      Target:	back	extensors	&	gluteal	muscles.                          and conditioning your body
hard




                                                                                      Tip: the chest, hip and the thigh should remain
                                                                                      aligned whilst straightening each knee.
                                                                                                                                                         alongside your training to
                                                                                                                                                         ensure you stay injury free.
warm up/cool down




                                                                                      Swiss ball roll out
                                                                                      Aim: dynamic strengthening of the hamstring
                                                                                      and gluteal muscles.
core strengthening and conditioning




                                                                                                                                                                                                             Be Active Training Guide | 15
                                                                                      Target: trunk, hamstring and gluteal muscles.
                                                                                      Tip: maintain a good neutral trunk position
                                                                                      as you use your hamstrings to roll the ball in
                                                                                      towards your body back again. (You can use the
                                                                                      Swiss ball roll out as a single leg exercise).
       Section 4


       Physical training
Hopefully now you’re warmed up and ready to go. Here are some                                Swim
sample training plans to help you build up the strength and stamina
                                                                                              Eg       Session 1                    Session 2                       Session 3
needed to achieve maximum step count during the Be Active challenge.
                                                                                              Week 1   Warm up                      Warm up                         Warm up
Run                                                                                                    200m slow and easy.          200m slow and easy.             200m slow and easy.
                                                                                                       2 × 200m with 2 min rest     6 × 50m Freestyle,              4 × 100m Freestyle at
                                                                                                       in between, medium pace.     starting slow and gradually     80 per cent of maximum
  Eg       Mon    Tues          Wed       Thur           Fri       Sat    Sun                          2 × 200m with 2 min rest     increasing the speed up to      effort, resting 30 sec in
                                                                                                       in between, medium pace.     the maximum, resting 30         between.
                                                                                                       Swim down                    sec in between.                 Swim down
  Week 1   Rest   Run 1 min,    Rest      Run 2 mins,    Rest      Rest   Run 2 mins,                  200m slow relaxing swim.     Swim down                       200m swim down on your
                  walk 1 min              walk 4 mins                     walk 4 mins                                               200m swim down any stroke.      back doing ‘’frog’’ kicking.
                  Repeat x 10             Repeat x 5                      Repeat x 5
                                                                                              Week 2   Warm up                      Warm up                         Warm up
  Week 2   Rest   Run 3 mins,   Rest      Run 3 mins,    Rest      Rest   Run 5 mins,                  200m easy swim.              200m; 1Length single            200m slow and easy.
                  walk 3 mins             walk 3 mins                     walk 3 mins                  8 × 50m Medley with 20 sec   arm Freestyle.                  300m swim in one set at
                                                                                                       break in between, medium     450m Pyramid: 50,               60 per cent of max effort,
                  Repeat x 4              Repeat x 4                      Repeat x 3
                                                                                                       pace.                        100, 150, 100, 50               100m relaxing
                                                                                                       Swim down                    (each distance = different      breaststroke and repeat.
  Week 3   Rest   Run 7 mins,   Rest      Run 8 mins,    Rest      Rest   Run 8 mins,                                               stroke).
                  walk 2 mins             walk 2 mins                     walk 2 mins                  200m with kickboard,                                         Swim down
                                                                                                       deep Freestyle leg kick.     Swim down                       200m mixed strokes.
                  Repeat x 3              Repeat x 3                      Repeat x 3
                                                                                                                                    200m steady stretched
                                                                                                                                    out swimming.
  Week 4   Rest   Run 8 mins,   Rest      Run 10 mins,   Rest      Rest   Run 8 mins,
                  walk 2 mins             walk 2 mins                     walk 2 mins         Week 3   Warm up                      Warm up                         Warm up
                  Repeat x 3              Repeat x 3                      Repeat x 3                   200m slow and easy.          200m slow and easy.             200m	Freestyle	slow	&	easy.	
                                                                                                       2 × 200m with 2 min rest     450m Pyramid: 50, 100,          4 × 50m Freestyle full speed,
                                                                                                       in between, medium pace.     150, 100, 50 (5-8 slow deep     rest 60 sec in between,
                                                                                                       2 × 200m with 2 min rest     breath rest in between).        2 × 100m Freestyle at 80
Bike                                                                                                   in between, medium pace.     Swim down                       per cent of max effort,
                                                                                                       Swim down                    400m kickboard,                 resting 45 sec in between.
  Eg       Mon    Tues          Wed       Thur           Fri       Sat    Sun                          200m slow relaxing swim.     200m deep Freestyle leg kick,   Swim down
                                                                                                                                    200m long deep                  200m swimming with fins
                                                                                                                                    Breaststroke kick.              and kickboard.
  Week 1   Rest   15-20 mins    Rest      15-20 mins     Rest      Rest   1 hour cycle        Week 4   Warm up                      Warm up                         Warm up




                                                                                                                                                                                                    Be Active Training Guide | 17
                  cycle                   cycle                                                        4 × 100m slow and easy       200m slow and easy.             400m alternating
                                                                                                       Medley.                      800m Pyramid: 50, 100,          Freestyle and Backstroke.
  Week 2   Rest   20-25 mins    Rest      20-25 mins     Rest      Rest   1.5 hour cycle               5 × 100m Freestyle with      150, 200, 150, 100, 50          10 × 50m Medley with
                                                                                                       hand paddles and pull        Freestyle, med, steady          20 sec break in between,
                  cycle                   cycle                                                        buoy, medium steady pace,    pace, 5-8 slow deep breath      medium pace.
                                                                                                       30 sec second in between.    rest in between.                Swim down
  Week 3   Rest   25-30 mins    Rest      25-30 mins     Rest      Rest   1.5-2 hour cycle
                                                                                                       Swim down                    Swim down                       200m swimming with
                  cycle                   cycle                                                        200m swimming with fins      200m kickboard, deep            fins and kickboard, long
                                                                                                       and kickboard.               Freestyle leg kick,             Freestyle leg kick.
  Week 4   Rest   30 mins       30 mins   Rest           30 mins   Rest   2 hour cycle                                              150m long deep
                  cycle         cycle                    cycle                                                                      breaststroke kick.
          Section 5


          Building & maintaining base level fitness
Once you’ve completed your first four weeks of training there are                                 Swimming                                         Pedal power
certain workouts that you can aim to complete to build and maintain                               In swimming, it’s all about the technique.       Visit your local cycle shop and get your bike
your fitness levels.                                                                              Mix your training between swimming lengths,      serviced. Make sure you check out your seat
                                                                                                  drills (see below for a couple of drills) and    position so that the saddle is at the correct
                                                                                                  intervals where you alternate between a slow     height. If it’s freezing, wet and dark outside,
                                                                                                  and fast stroke rate.                            don’t feel you have to go out. You could do
Teamwork                                              Here is a running drill that you can use.
                                                                                                                                                   a spin class instead or use one of the training
                                                      Focus on finishing each repetition at the   Two front crawl drills:
See if you can train with your team as much           same speed at which you started.                                                             programmes on an exercise bike in the gym.
as possible, this will really help your motivation
                                                      The full session:
                                                                                                     Drill 1                                       Listen to your body: if you are unwell, don’t
and help you all build your fitness levels.                                                                                                        push yourself as you’ll only take longer to
                                                                                                     Swim one length just using your legs          recover and you probably won’t enjoy the
Slow and steady wins the race: you can do


                                                       10 mins                    4 mins
                                                                                                     to kick and holding onto a float.             session. Stay inside, recover and only start
longer, slower training sessions. Concentrate
on steadily increasing your distance to build                                                                                                      training when you feel 100 per cent again.
endurance and athletic performance.
                                                          run                       walk             Drill 2
This could mean starting with long walks                                                             Swim one length front crawl with clenched


                                                          8      mins
                                                                                  3     mins
that build up into a jog.                                                                            fists. With no “catch” from your hands it
                                                                 run                    walk         will force you to get your arm in a better
                                                                                                     position under the water to pull yourself
Run                                                                                                  through more efficiently. Swim normally

The most efficient way to run is to build your core
strength, but running puts a lot of strain on your
                                                          6 mins
                                                            run                   2 mins
                                                                                    walk
                                                                                                     on the return length and you will feel how
                                                                                                     important the “catch” is to generate speed.

joints and cardiovascular system so it is important


                                                          4 mins                  1 min
to work on your technique. Start with a running
distance you find comfortable and aim to build
on this each time you train. Focus on a smooth              run                     walk
running action. Don’t pound your feet, keep


                                                          2 mins
your head up, chest open and use your arms.
Relax your shoulders. Don’t over stride.




                                                                                                                                                                                                     Be Active Training Guide | 19
                                                            run

                                                      Try to complete this once a week,
                                                      or once every ten days.
      Section 6
                                                                                  Positive mental attitude has been pivotal to

      Benefits of exercise                                                        the success of our Olympic ambassadors
                                                                                  who share some of their tips with us.



Being active can have many long term positive effects on your health
and wellbeing. Regular exercise can be used to help control your weight,
lower your blood pressure and enhance your flexibility whilst improving            “ Make sure it’s more likely to
                                                                                   that way you’re
                                                                                                    enjoyable,
stamina and strengthening and toning your body. It can also improve your
                                                                                     stick with it through those
positive mental attitude; the cornerstone of success and achievement.
                                                                                    “What’s the point?” moments.
                                                                                     It’s worth it and the satisfaction
                                                                                     you’ll gain from reaching your

                          “ Always focusand thenpositives, buton them.
                                          on the                 learn from          fitness goals will help you in
                          the negatives            don’t dwell
                                                                         ”                                      ”
                                                                                     other parts of life as well.


                          “ Create goal. [eg. losing awill helpof pounds a
                          your big
                                   small goals that
                                                       couple
                                                               you reach           “ It will help iftraining with
                                                                                   through your
                                                                                                     you work

                           week rather than saying I want to lose a stone].
                                                                              ”     someone else. Sharing the
                                                                                    experience means you’re

                          “ Focus onItacan be a bit like a jigsaw and the
                          outcome.
                                        process that will get you to
                                                                      you
                                                                                    more likely to stick to your
                                                                                    plan and you can help
                           have to put all the pieces together in the right         each other through the
                           order. By focusing on the smaller things that
                           get you from A to B and B to C, you will arrive
                                                                                    inevitable highs and lows.
                                                                                                                ”
                           at Z having done everything you need to do.
                           [eg. if you want to run 5kms, start with 1km
                                                                                   “ Set attainable butand
                                                                                   challenging targets
                           and build up from there].
                                                     ”                              reward yourself when you
                                                                                    reach them. You’ll not only




                                                                                                                                 Be Active Training Guide | 21
                          “ Remember there is no suchto try andfailing;
                          it is just another opportunity
                                                         thing as
                                                                  do it
                                                                                    deserve the reward but it
                                                                                    will motivate you to reach
                          again the next time.
                                               ”                                    the next goal.
                                                                                                   ”
                           Sarah Storey                                             James Cracknell
 “  I’m a big believer in setting goals to keep motivated and maintain
 that focus on achieving success. I like to write down what my goals
                                                                          “ We....thatthat if not don’t do theready for
                                                                          work,
                                                                                know
                                                                                       we’re
                                                                                              we
                                                                                                  going to be
                                                                                                               challenging

 are and keep them in a place that I see regularly, if not every day.     the competition. Our discipline can be seen
                                                                          in terms of accountability; making sure that
 When I want to set a time goal or a specific achievement, I write it     every session is done as well as you possibly
 down on a colourful piece of paper (I try to make is as creative as      can. You’re accountable to your team mates
 possible!) and put it next to my bed so I see it every day when          to make sure that you keep delivering on
 I wake up. It helps me when I really don’t want to get up because        the promises that you’ve already said
 I’m exhausted and my body’s aching from training the day before.         you’ll do. Stick with this ethos and
 It keeps getting me out of bed because I know exactly what I want        you and your team are sure
 to achieve.
            ”                                                             to succeed.
                                                                                      ”
 Libby Trickett                                                           Drew Ginn




 “  I feel proud to represent Mongolia judo games. I believe it is a
 huge opportunity and at the same time a huge responsibility for me.
 My family, friends and my all time supporters trust me to compete
 and win the games. My biggest motivation has been the support
 from all. It is my responsibility to keep the hope of my supporters
 and to hear the Mongolian National anthem to be played at the
                                                                         “ I’mthat I domaking safely
                                                                               always
 wrestling arena.
                 ”                                                       sure           things
                                                                          so I don’t do anything that’s
 Lkhamdegd Purevjargal                                                    going to injure myself or result in
                                                                          an accident. Like anything, always
                                                                          making sure my equipment is in
                                                                          good order before I start jumping.
“ I havebeen my responsibility to winwrestler since I wasadvance my
always
         been training as a freestyle
                                      any games and to
                                                          13. It has      It’s constant risk assessment at
                                                                          every point during my jump.
 records each time. Each game has been the hard work of all who has
 been backing me to become famous wrestler. Their trust and hope          Ensure that any equipment you use in




                                                                                                                             Be Active Training Guide | 23
 makes me stronger each time I go to the stage. When I come to the        your training is safe and in good working
 wrestling stage, I compete for Mongolia and for all who has been         order to prevent accident or injury, it will
                                 ”
 there for me for all these years.
                                                                                                                      ”
                                                                          also ensure you perform to your best ability.

 Ganzorig Mandakhnaran                                                    Steve Hooker
          Section 7


          Nutrition - diet & hydration
                                                                                                                  Sarah’s favourite meals                             James’ favourite meal
Staying hydrated                                        Remember to always drink                                  for training                                        for training
It is very important that you stay hydrated at          lots of water and if you are
all times. It will improve your performance and         training, increase the amount                          Power breakfast                                     Chicken Curry Serves 4
your health. It doesn’t matter how much training
you do, if you’re not properly hydrated you won’t       of fluid you drink.                                    1. Mix your choice of porridge oats with milk       Health wise, this has immune boosting spices
perform well.                                                                                                     [skimmed or semi] and bring to the boil.         and coconut milk which is good for you. Serve
                                                        Maintaining a balanced diet is incredibly              2. Chop an apple and wash some blueberries.         with brown basmati rice; allow 60g uncooked/
Keep fluids handy at all times and make sure            important. You need the right combination                                                                  dry weight per person.
you take regular sips. The quantity of fluid you                                                               3. Mix the apple into the porridge [add a dash
                                                        of protein, carbohydrates, fruit and vegetables
consume during training will depend on how                                                                        of cinnamon if you like].
                                                        to stay healthy and keep your energy levels up.
much you sweat and the intensity and duration                                                                  4. Add the blueberries and honey to your taste.     Ingredients
                                                        Aim to stick to a good training diet for five to six                                                       2 tbsp olive oil
of your workout including weather conditions.
                                                        days a week and if you feel like having a piece of
                                                                                                               Garlic and olive oil couscous                       4 skinless chicken breasts sliced into strips
                                                        cake or pizza every now and then, treat yourself!
                                                        Remember, everything in moderation.
                                                                                                               with crunchy steamed                                2 tsp ground cumin
                                                                                                               vegetables and grilled chicken                      1 tsp turmeric
                                                                                                               [your five a day in one meal!]                      6 cloves garlic crushed
Here are the key food groups when planning your training diet:                                                 1. Sauté the garlic with a little onion in some     2 mild red chillies, deseeded and finely chopped
                                                                                                                  olive oil then turn off the heat.                2 large onions, chopped
                                                                                                               2. Lightly steam some finely chopped fresh          7fl oz (210ml) vegetable stock
                           Try to eat these with every meal                                                       vegetables [carrots, sweetcorn, broccoli,
                           as they are an excellent source of                                                                                                      14fl oz (400ml) coconut milk
  Fruit and                                                                                                       peas, green beans].
  vegetables               vitamins and minerals and are also
                                                                                                               3. Season and grill the chicken, slice.
                           full of water and fibre.
                                                                                                                                                                   How to prepare
                                                                                                               4. Soak the couscous as instructed on the packet.
                                                                                                                                                                   1. Heat the oil and sear the chicken strips.
                                                                                                               5. Toss all the ingredients together with some
                                                                                                                                                                      Remove from the pan and set aside.
                           This should also be in every main meal you                                             more olive oil and serve, for extra nutrients
                           eat and can be found in meat, fish, eggs                                               add a salad garnish!                             2. Add the onions and fry to soften.
  Protein                  and pulses. When eating meat, choose leaner                                                                                             3. Add the cumin and turmeric, stir and
                           cuts to ensure lower levels of saturated fats.                                                                                             then add the garlic and chilli and sauté




                                                                                                                                                                                                                      Be Active Training Guide | 25
                                                                                                                                                                      for 30 seconds.
                                                                                                                                                                   4. Pour in the stock and coconut milk,
                           Found in foods like bread, pasta and                                                                                                       return the meat to the pan and simmer
                           breakfast cereal. Your body uses these                                                                                                     for about 20-30mins (to ensure the
  Carbohydrates            foods to make glucose, which in turn                                                                                                       meat is fully cooked).
                           gives you energy.
       Section 8


       Work, life, activity balance
Any athlete will tell you that their goals are achieved not just
through their own input, but with the help of their families and team.
The success of your training can be vastly improved with support
from those around you, so don’t forget to be thankful and show your
appreciation. Keep others informed of how you are doing so they
know how you are getting on and can be rewarded for the effort
they have put in too.

                                       Regular physical activity can often improve
                                       your performance at work, so don’t restrict
                                       yourself to training in the evenings or on
                                       weekends. Take time in the middle of the
                                       day, if you can, to go for a workout or just
                                       a walk around the block. It’ll give you time
                                       to think about things and often improves
                                       your perspective on issues.


                                       Remember, exercising at
                                       different times of the day
                                       will ensure that you don’t
                                       lose out on your work,
                                       life, sport balance.
                                       That way you won’t have




                                                                                      Be Active Training Guide | 27
                                       to miss out on doing
                                       things with your family if
                                       you’ve exercised at work,
                                       or vice versa; you won’t
                                       miss out on work because
                                       you exercised elsewhere.
For information on how to record your progress and/
or get tips and hints for your training and information
on kit and any gadgets you might want for your
training, go to the following resource websites:
www.mapmyrun.com
www.adidas.com/uk/micoach
www.clevertraining.com

				
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