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
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
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
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 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
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
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
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
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,
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
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.
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
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.
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.
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.
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
the length of your torso and developing
Triceps it helps you maintain a good, strong
technique in any sport for longer.
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.
Fatigue while training can make you
lose posture which in turn makes it
Thigh more likely you might injure yourself.
Front of thigh
Developing core strength is important
Be Active Training Guide | 11
Upper Calf Muscles as it helps maintain correct posture
throughout exercise, and reduces
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.
A rating is shown indicating the level of difficulty.
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
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
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,
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.
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
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
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
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
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
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.
Prone plank trunk rotation
Aim: to improve the dynamic rotational strength
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
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.
Aim: to improve unilateral balance and
co-ordination whilst improving trunk and
gluteal strength, hold and then lift each
leg in turn. Work on strengthening
Target: back extensors & gluteal muscles. and conditioning your body
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).
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
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.
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
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
run 2 mins
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
your head up, chest open and use your arms.
Relax your shoulders. Don’t over stride.
Be Active Training Guide | 19
Try to complete this once a week,
or once every ten days.
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
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
small goals that
you reach “ It will help iftraining with
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
process that will get you to
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
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
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
going to be
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 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
” 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
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
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.
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: