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Army July 21, 2011
Bill blogs on ... motivation
motivation over the
recent week has been
As the cold
weather has settled
in, I've found myself
making up excuses
not to train.
have been short-lived.
Whenever I've looked
back on what I've start-
ed, I've quickly realised that I couldn't
afford to slacken off now.
The wind and chill factor coming off
Lake Burley-Griffin in Canberra is enough
to freeze me to the bone, so I've opted to
take my running to the treadmill instead.
I don't actually like running on the
treadmill; I find myself looking over to
the runner beside me and trying to keep
up with them.
Oh, and I need to mention
hat I've allowed myself a pig
out.On a recent Saturday I had
family visit from Echuca and,
being new to Canberra, we
wanted to take the chance to
The restaurant we went to
was Vietnamese and the food
was sooooo good. It was the
irst time since I started the
campaign that I've enjoyed a
pig out, so the guilt factor didn't last too
Another hour on the treadmill should
be enough punishment, don't you think?
EDITOR'S NOTE: Bill will consult nutrition-
ists and explore food-related issues relevant
to his campaign in the next edition. If you
have any questions he can put to the experts,
email him at vasilis.solomou@defencenews.
gov.au and we will publish responses.
Slippery slope to injury
Proper preparation is vital to having a fun time
at the snow. Cpl Zenith King looks at how to
avoid ending up icing aches and bruises.
ATRIP to the slopes this snow
season could easily turn to
tragedy if you don't take the
Following a few simple steps could
mean the difference between a week-
end of family fun or bad coffee and a
long wait in the hospital's emergency
Australian Army Alpine
Snowsports Association president Maj
Nelson Murray says many injuries
occur when losing control while skiing
"Changing snow and ice conditions
can dramatically increase the difficulty
of terrain. Accidents are usually a
result of overbalancing when moving
through these changing conditions,"
"External factors often come into
play when an injury occurs, which can
include collisions with other skiers or
boarders, poor visibility in harsh con-
ditions, poor snow conditions or hid-
den obstacles under the snow."
Capt Robert Nelson, a ski instruc-
tor, says the most common injuries
on the snow fields are sprains, strains,
dislocations, ruptures, fractures and
"Defence members who participate
in snow sports are encouraged to take
it easy on their first couple of runs and
slowly build up intensity, to assist in
preventing injuries," he said.
"Correct warm-ups are impor-
tant before commencing any physi-
cal activity, but even more so when
the ambient temperature is very low
and increasing the body temperature
becomes more difficult."
Air Force Nordic and Biathlon
Association president Sqn-Ldr Andrew
Scholten also recommends warming
up and cooling down as doing so is
important for preparing the muscles
"Warming up and getting the blood
flowing through the limbs and giving
them full range of movement through
stretching is another way we reduce
the opportunity for injuries," he said.
"We run stretch sessions before
going on to the snow and do some
light drills before every intensive train-
ing session or race. The best thing you
can do after skiing hard is to warm
down and then eat, rug up and stretch,
Hang time: An ADF
member gets some
air while competing
at an international
Photo by Aurore Valance
to refuel, clear the lactic acid and keep
the ligaments loose."
Navy Alpine Snowsports
Association vice president Cmdr Phil
Ridgway says ensuring equipment is
in good repair and properly fitted is
another way to avoid injury.
"If you have the wrong equipment
for your standard you will struggle and
won't improve or, more importantly,
"Common mistakes are people
overstating their ability, buying the
'on sale' boards or skis for price rather
than what the ski or board does. Never
buy a board or skis just because they
match your other equipment."
Cmdr Ridgway says individuals
should check their equipment before
use to maximise its chances of protect-
ing from injury.
"It's critical to look at bindings and
making sure they look right; you are
looking for deformation or breaks,"
"The physical state of your board
or ski is also very important. Look at
the running surface (base). If it looks
white or furry, it needs wax."
For overall enjoyment, Cmdr
Ridgway says it is important to start
the day with dry clothing and to check
the conditions of goggles before hit-
ting the slopes.
"Make sure the goggles aren't
scratched, the inside lens is dry and
use some de-fog spray before you go
out," he said.
"If you have a big fall and fill your
goggles with snow, take a break and
get inside to dry them out."
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