Creatine and Athletes Performances

>> May 15, 2010

Generally, main benefits to take creatine are as follows:

1)To increase muscle recovery
2)To increase endurance
3)Muscle growth


With the increasing of scientific finding in the sports supplement, the more products available in different type of fitness-related needs. Creatine is one of them. Creatine has become one of the most popular sports supplements among ‘power endurance-related’ athletes such sprinters, weightlifters, boxers, swimmers, wrestler etc. This writing may helps athletes to understand how the creatine works for the body during the high-intensity workouts.

When an athlete take part in exercise, a compound in the cells called ATP (Adenosine Triphosphate) is used to create energy. It releases one of its phosphate molecules to form ADP (Adenosine Diphospate). And in every releases of phosphate, energy is released for use.

To re-produce the energy, ADP has to be converted back to ATP. Its means that it needs phosphate. But the problem is that the phosphate that is stored in our body is limited. So, you need the "phosphate"  to re-form ATP, it's mean you need creatine.

How's it work? Creatine is converted to creatine phosphate in the body. Creatine speeds up the process of producing energy by giving its phosphate to ADP to reform ATP. Now the ATP is ready to create the energy again.

Indeed, creatine supplementation make difference. However you'll need to understand how and when to consume them in order to maximise the benefit from it.

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Starting Block Technique

>> May 02, 2010

The Important of a Good Start:
1) The start affects the smooth execution of the whole race
2) The faster you accelerate at the start, the easier it is to get to your top-end speed.
3) If you get a good start, you will get a good lead!

On the Keys of a Good Starter:

1) Positioning on the block
2) How you react the gun NOT listen the gun
3) How explosive you are

On Your Mark Position
1) Get nice and comfortable at the block, so be able to apply the force
2) Shoulder should slightly forward to the start line

Set Position
1) Head should be in line with the back or spine
2) Eyes focused 5-6 feet ahead on the track
3) Knee angle of front and rear legs approximately 90-100 and 120-130 degree respectively
4) Hips should be slightly higher than the shoulder.
5) Feet firmly closed to the pedal
6) Your feet ready be in position to apply forces to the blocks
7) Inhale and hold your breath
8) Now only thinking about the gun and the lead hand

Out Off the Block

1) React the gun by flicking your lead arm*
2) Applying force against the pedal*
3) Exhaling at the time your reacting the gun*
4) Rear arm should be around 100-160 degree of angle (depend on style)
5) Fully extended position, straight line through the head, spine and rear leg
6) Body approximately 45 degree angle to the ground
7) Avoid overstriding, as on the acceleration phase you are trying to push NOT
pulling
*done simultaneously

Fully extended position

First 10 Metres (Drive Phase)
1) Pump your arm as quick and smooth forward backward, do not across body
2) Apply the momentum from your start while turning your legs over
3) Keep low with eyes focused to the track to allow your build up speed
4) Overstriding will slow you down, as your hits the ground then have got to pull
5) Short strides isn’t practical in the acceleration phase
6) Drive your leg forward with a high knee action
7) Fully extended rear leg pushing off the track with the toes
8) Stride length shall more or less SEVEN
9) Guys 1.70m and below might need a maximum less than 8 strides



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Friendship Triangular Track & Field Competition, Manila, Philippines, 7 June 2007

>> May 01, 2010

Note: Pre-2010 track meeting (published when results became available)

The 1st Friendship Triangular Track & Field Competition was successfully held on 7th June 2007 at Manila, Philippines

The track meeting was between De La Salle University, Far Eastern University both top track & field teams in Manila and Sabah Athletics Team comprising of athletes from TSUBASA KINABALU ATHLETICS CLUB and NORTH BORNEO SPORTS CLUB. 

In Principle all three parties have agreed to sign a MOU in order to sustain the competition for the next ten years. Three such meets will be held in a year, the first one being held on 7th June 2007 in Manila and the next one will be held in Kota Kinabalu in September followed by the last one in Manila in December. 

Top Pilipino sprinter Ralph Waldy Soguilon who only ran 10.45 for the 100m in the USA last month welcomed the competition and said they need more meets like this one. Waldy anchored the the De La Salle 4x100m relay team to a stunning 40.4s victory, which comprised of his National team mates of Alex Gabito, Arnold Villaruebe and Albert Salcedo. 

The full results are:

100m
1. Fahrul Nazree (SABAH)  10.9
2. Jad Adrian Greene (SABAH) 10.9
3. Helmi Agustinus (SABAH) 10.9s
4. Bruce Lee (SABAH)        11.2
5. Jeffrey Lozande (FEU)    11.2
6. Soriano (De La Salle)      11.2
7. Romnick Herida (FEU)  11.3
8. Jonathan Lim (De La Salle) 11.4

200m
1. Helmi Agustinus (Sabah) 22.4
2. Jeffrey Lozande (FEU)  22.6
3. Romnick Herida (FEU) 22.7

800
1. Nelbert Ducusin (FEU) 1:55.3
2. Barcase (FEU) 1:59.2
3. Juan Akimi (Sabah) 2:02.6

4x100m Relay
1. De La Salle/Phillippine National Team - 40.4
2. Far Eastern University 42.9
3. Sabah Athletics Team 43.3

End.

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88th Australian Open Championship in Athletics / Commonwealth Games Selection, PERTH WA 2010

>> April 22, 2010

Perth, Australia - At his previous competition he had become World indoor champion, but Fabrice Lapierre had to produce something extraordinary just to win his national title in Perth on Sunday.

The 2005 champion, Chris Noffke, rocked Lapierre and set an appreciative crowd buzzing, with a fifth-round 8.33m (+1.2) to move out of a tie with Lapierre and into the lead.

“He put the pressure on me,” Lapierre said later, “and I didn’t want to lose.”

All very well, but what Lapierre needed to satisfy that want was a jump close to his legal best of 8.35m in 2009, or maybe his wind-assisted 8.57m in Madrid the same year.

What he produced was better than both, a monster 8.78m jump that looked big from run-up to landing. The white flag went up from the take-off board, the distance went up, the only glitch was a wind-reading of +3.1, well in excess of the maximum allowable 2.0.

Lapierre didn’t know what he might have jumped with a legal wind, nor did he much mind. Noffke could only respond with a half-aborted 7.27m in the final round and the World indoor champion was again, for the third time, Australian national champion.

Having done the distance in wind-aided conditions, Lapierre is confident he can produce something similar in legal conditions - something such as Jai Taurima’s Australian record 8.49m, for example.“It could have been 10 metres per second. That jump was incredible,” said Lapierre, “I don’t care what the wind was.”

Noffke got the consolation prize of clinching an automatic spot in Australia’s team for the Commonwealth Games later this year in Delhi. He also leapt past some great Australian long jump names in David Culbert, Tim Parravicini, Shane Hair, 1984 Olympic silver medallist Gary Honey, and Peter Burge from ninth to third on the national all-time list.



Hooker and Samuels also produce

Australia’s other two current World champions - Steve Hooker and Dani Samuels - were also in action on the final day of the championships at Perth’s new competition venue.

There had been talk of Hooker attacking Sergey Bubka’s world record 6.14m in the pre-meet publicity, but the Commonwealth, World indoor, World outdoor and Olympic champion had played his chances down a little.

“None of the world record talk came from me,” he emphasised after winning with a ‘modest’ 5.80m.

Hooker opened at 5.55m, then cleared 5.80m before failing twice at 5.95m and once at 6.01m to go out of the competition an easy winner (the next best height was 5.05m).

He nonetheless thought that the warm, sunny conditions of the final day and the consistent tailwind had offered the possibility of something more.

“They were good conditions to jump in,’ Hooker said, “and I’m a little disappointed I didn’t jump as well as I’d have liked.”

Samuels, who became the youngest women’s World champion in the discus in Berlin last year, won her specialty with a distance of 63.31m. It was her sixth national title in a row, all achieved before her 22nd birthday!

“I had two 63m throws and one more in the high 62m,” Samuels said, nominating it as one of her best-ever series.

Class of 2005 returns

Samuels was one of a swag of teenagers who won senior Australian national titles in 2005. Chris Noffke was another, and he has clearly emerged from a mediocre couple of years since.
Two others to make it back to the top this year have been Ben Offereins and Katherine Katsenavakis. Offereins has been a re-emergent star right through the Australian season, dominating the 400m and reducing his personal best to 44.86.

The 400 was one of the best events of the titles, with defending Commonwealth champion John Steffensen, defending national champion Sean Wroe, Olympic year emerger Joel Milburn and Offereins all vying for three individual spots for Delhi.

In the end, Offereins was simply too good for his opposition, daring them to chase him as he led all the way to win in 45.17. His time could have been faster had the new facility possessed starter speakers as Offereins started from lane seven on the nine-lane track.

He caught Steffensen to his outside in the first 120 metres. Wroe, on his inside with Milburn, chased hard, perhaps too hard as he dropped from second to fourth in the straight. Steffensen thrust his chest ahead of Milburn on the line to take second, 45.72 to 45.75. Wroe was fourth in 45.98.

“It was good to have John to chase,” said the winner. “I knew the others would be chasing me from the inside, so I decided to just go as fast as I could.”

Katsenavakis came to the top only at the end of the season, capping a return from a series of injuries. After a slow first lap, she won a stirring duel with defending champion Madeleine Pape up the final straight to win, 2:04.58 to 2:04.82.

Sprints/hurdles...

The sprints had been expected to be hot in Perth, but cool and still conditions late on Saturday held Aaron Rouge-Serret (10.17 this year) and Melissa Breen (11.34) back to winning times of 10.32 and 11.50, respectively.

Patrick Johnson, 37, took out a popular win in the men’s 200 in 20.78 just ahead of Rouge-Serret. It was Johnson’s first national title since the 200 in 2006.

Jody Henry capped a fine year with a 200/400 title double, defeating visiting Irish runner Joanne Cuddihy in the 200, and finishing second behind her in the 400.

Tamsyn Lewis was fourth in the 400 and second in the 400 hurdles to Lauren Boden (winner in 55.86) making it the first year since 1997 that Lewis has returned home from the nationals without a gold medal.

Distances...

Ryan Gregson took his first senior title when he outsprinted Jeff Riseley, Jeremy Roff and Mitch Kealey to win the 1500 just eight days short of his 20th birthday.

Gregson showed great maturity along with his known talent to win in 3:44.99 from Riseley (3:45.15) and Roff (3:45.37).

Lachlan Renshaw won the 800, controlling the final 300 metres of the race, in 1:46.66 to clinch a place in the Delhi team.

Kaila McKnight picked the right moment to hit peak form, taking the women’s 1500 narrowly from Bridey Delaney.

Eloise Wellings produced a 2:50 final kilometre to take the women’s 5000 in 15:23.53, while Ben St Lawrence caught Collis Birmingham just short of the line to take the men’s 5000 in 13:40.54. Birmingham injected a savage surge at 3000 metres which produced a final 2k of 5:05.

Throws...

World indoor shot finalist Scott Martin took that event from Dale Stevenson, 19.83m to 19.67m, and finished second in the discus to Benn Harradine, throwing 60.25m to Harradine’s 62.26m. Olympic finalist Jarrod Bannister threw 83.17m to win the men’s javelin from New Zealand’s Stuart Farquhar, 81.01m.World championships representative Kimberley Mickle produced a best of 60.66m to take the women’s javelin.

Jumps...

Liz Parnov became the youngest member of the team for Delhi when she won the women’s Pole Vault on countback from 2008 Olympian Alana Boyd at 4.40m.

Parnov, daughter of legendary vault coach Alex, younger sister of Vicky, niece of Tatiana Grigorieva and training partner of Steve Hooker does not turn 16 until next month.

Source:
Article: IAAF Website (full copy)
Photos: Owned by AdrianSprints.com

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Brave Sabah's Sprinters

>> April 20, 2010


The men's 100m Ist round of the 88th Australian Open Athletics Championship ran last night (16th April 2010) was probably the best I've seen of our two Sabah boys who as underdogs ran bravely against a world class field of Australians, naturalised australian from Nigeria Anthony Alozie and a lone Japanese Sakuma Kato.

The boys were never afraid and were enjoying every minute of their involvement in this championship knowing very well that they intend to run fast times against fast guys on the new Western Australia Athletics Stadium at Mount Claremont, a suburb outside Perth.

Although the times of Jad Adrian Washif (11.06s) and Eddie Edward Jr. (11.01s) season best, may not seem so attractive, thay are indeed run under very difficult conditions especially the weather which was 16 degrees celcius and rather cold. "I did not sweat during the warm up but I know this competition is very good for me" said Eddie and more like this is what I want he added.

According to Jad Adrian who ran 10.89s this year, "running against world class guys will help me to perform better when I compete in the Asian Universities Games later this year". We learn so much, we are still young and Australia is a place to compete".

Being brave enough to run against fast world class guys is not the only thing but they are also brave enough to come here with little funds, staying at Backpackers lodge in Northbridge, North Perth and eating protein bars to gain strength. One setback for our Asian athletes is the problem of poverty and lack of support from the authorities. But the "GO FOR GOLD" motto in this year's SUKMA is something that I want said Eddie.

This year's Australian athletics championship is also a selection trials for Australian athletes who wish to qualify for Delhi 2010, the Commonwealth Games in the Indian capital.

SABAH'S BORNEO POST

click here for full results

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ASIAN LEADERS (Men)

To be updated

STATISTICS

STATISTICS

ASIAN LEADERS (Women)

To be updated

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