NEWS  •  CALENDAR  •  TECHNOLOGIES IN SPORT  •  NUTRITION/RECOVERY  •  OPINION  •  ADVICE

“Ability is what you’re capable of doing. Motivation determines what you can do. Attitude determines how well you do it.”

“If it’s important you’ll find a way. If it’s not you’ll find an excuse” – Pete Zdanis

“Self discipline is a individuals greatest asset” – Lou Holtz

“Learn to make your decisions about training with your rational side and not your emotional side!
This is why having a coach with this ability is so good!” – Ian King

FEBRUARY NEWSLETTER --------------------------------------------------------------------------------------------

Thanks for signing up to receive my newsletters. The response has been great. If you know anyone else who might like to receive them, please ask them to email me: TATE @ TSMITH.COM.AU

The 2013 season has started, and the major championships are fast approaching. The few months after the Olympics were crazy, exciting and very busy. I have met and spoken to thousands of Australians, telling them the story of how our K4 became Olympic Champions. It’s humbling to know we have inspired so many people. I’m sure some young kid will be inspired to do the same in the future.

I also had a well earned break after the Olympic Games, and since Christmas have begun to get myself ready for the Surf and Kayak Australian titles in April.

Like most people, when I’m not training or keeping fit, I begin to lose muscle and put on body fat. Luckily I kept an eye on these things, and don’t have too much fat to lose, or muscle to put on. Still, it will have to be managed and monitored like every other part of my training!

CALENDAR -----------------------------------------------------------------------------------------------------------------

Next month, we have Kayak Regatta - Grand Prix 3 Regatta in Penrith. It will be the last real hit out before the
Selection Trials in Perth. So we will use it as a solid weekend of racing, and should walk away with only a couple of
things to improve by Nationals. We will also have a couple of training camps, to start getting the feel back in the K4
and K2s.

Canoe Sprint Grand Prix #3 - SIRC, Penrith
1 March - 3 March 2013   Website

QLD Surf Titles - Maroochydore, Sunshine Coast
23 March - 24 March 2013

National Canoe Sprint Titles - Champion Lakes, Perth
2 April - 7 April 2013   Website

Australian Surf Titles - North Kirra, Gold Coast
18 April - 21 April 2013   Website

World Canoe Sprint Championships - Duisburg, Germany
28 August - 1 September 2013   Website

TECHNOLOGIES IN SPORT -----------------------------------------------------------------------------------------

COMPRESSION GARMENTS
Do I think they work, and when do I use them?

I absolutely believe they work. I use them to recover and travel in. When I’ve finished training, I throw them on for a
couple of hours to keep the blood flowing to my muscles, aiding recovery. I also wear them if I’m travelling long
distances. It helps maintain good blood circulation while I’m sitting down for long periods of time. I also believe like
any product, there are products that are superior to others. Alway look for the quality of material used and the amount
of stitching there is. This will give a good indication of how well compression will work, and also how long the
garment will last.

NUTRITION/RECOVERY----------------------------------------------------------------------------------------------

There are several factors that have made me assess how vital looking after Nutrition and Recovery is, over the last 4 years. Getting older, and injury being top of the list. I also undertand now, that getting the best out of yourself, is as much about giving nutrients to your body, to use as a fuel, as training well. The better your body is able to cope with intensive training and recover from it (so that you can train more), the better your conditioning, and therefore the betteryour racing will be.

NUTRITION TIPS

1. Water, the benefits of keeping hydrated, and how much fluid I consume during training.
Most of my sessions last for 1 hour, and as I train in quite hot and humid weather conditions, I find if I don’t drink enough water, at least 750ml during the session, it will take noticeably longer to recover. Also I’m very big on keeping hydrated all day long, so I always take a water bottle with me and this also stops craving of soft drinks.

2. Eating a well balanced diet.
I believe many athlete waste a lot of energy on eating an obsessive diet. My belief is to always get a good healthy balanced diet with plenty of fruit and vegetables mixed with quality serving of meats. And always eat in moderation, (that includes the beers!).

For something to read.. I did an interview for Inshape ‘Health & News in a flash’.

SUPPLEMENT FACTS

Multi vitamins & Antioxidants

These are my foundation supplements. If you’re not getting the required vitamins and antioxidants, you are going to make it harder for your body to recover, and the chance of getting run down and sick increases ten fold. I truly believe any person trying to maintain a healthy body should be supplementing with a multi vitamin and antioxidant. I know it’s impossible to consume the perfect diet daily, so everything I miss out on is covered with the supplement below. For $2 a day (less than a cup of coffee) it’s the least I would do!

EssentialsTM – the advanced nutritional products for everyone, every day. They are designed to provide optimal nutritional support for every age group.

If you are using a Multivitamin and Antoxidant, or thinking of starting, watch this clip to understand why I use USANA.

To try the product yourself email me at tate@tsmith.com.au or visit my USANA website.

OPINION --------------------------------------------------------------------------------------------------------------

INTENSITY VERSES VOLUME IN PADDLING
In my years paddling, there has always been a debate about the volume (number of kms) that should be done during the majority of the year. While shorter kms and sprint training, should be done in the lead up to major competitions. I believe there is a time and a place for both training, but personally I will prioritise intensity over volume any day.

Why? Firstly, I race surf skis and kayaks no more than a distance of 1000m. This is a fast and explosive paddling race, which requires you to work efficiently at 100 plus strokes per minute. So this is the first thing I work on in my training, efforts where I can hold this stroke rate and become efficient at it. As I get fitter throughout the year, I increase the length/time of the efforts.

For a better understanding, our Aussie K4 website will be up soon. Or listen out for upcoming Paddling Clinics.

TRAINING TIPS ----------------------------------------------------------------------------------------------------

1. Training + recovery = the training effect!

2. The podium doesn’t care how much or how little you trained. It only recognises how the athlete performed.

3. Always ask yourself - is what you’re doing healing or stealing from your body?

- Mitch Kochonda

ADVICE --------------------------------------------------------------------------------------------------------------

To curb sugar cravings or a hunger pains in the afternoons, try snacking on a meal replacement or Protein shake. It will take the edge off your craving, as you’re giving your body fuel to continue with your day. It will be much easier to avoid eating foods that have no nutritional value if you’ve got a replacement that will satisfy you.

TATE SMITH 
TATE@TSMITH.COM.AU

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