City News interview with Jeremy Ross.
One of Canberra’s Top Male Multi-Sport Racing Competitors

Hi Jeremy
I’m trying to improve your profile:
Please answer the “City News” magazine questions below regarding your experiences as a Multi-Sport Racer; recovery routine and your next mission.........

• Where in the world are you at the moment?
Canberra – Australia’s great bush capital

• What’s your most memorable sporting moment? That you’ve achieved personally!
I would have to say winning the Noosa Triathlon All Age group category in 1996. I had not raced an Olympic distance Triathlon before so I had no expectations, but I had done a full pre-season of training in Ballarat’s infamous winter – sort of like Canberra just wetter!! Everything went to plan on race day and I had such a lead after the bike leg that I had a chance to back-off of the pace over the last three kilometres and enjoy the crowds and the moment. I still hold the All Age group race record 11 years later.

Even though, Noosa was my most memorable sporting moment, the most satisfying was a simple triathlon outside Albury after recovering from a bad LisFranc Fracture of my right foot. I was told by the surgeon that running after this type of injury would be difficult. Subsequently, it took over ten months surgery and rehab to learn to jog again. At my first triathlon after rehab I remember arriving at the end of the bike leg feeling so nervous but excited. Soon I was running – not fast – but running. It felt awesome to be competing and running again.

• What is your next goal for 2007/08 season?
To have a solid race at the Australian multi-sport Championships in Freycinet, Tasmania, and finish in the top three at the Lorne Multi-sport race.

• How many km’s would you do per week (types of sessions)?
I don’t go by kilometres, only time. Run – 5hrs, Swim – 2hrs, Ride (MTB & Road) 12hrs, Paddle – 4-5hrs.

• How do you best recover? Stretch, spa, recovery jog, thoracic rack, etc
I eat, eat, eat and eat. I’m a big believer that your body cannot recover without plenty of food and fluid. Your body needs the fuel to repair itself, and also for energy for the next day of training. I believe sleep is important as well. When I can, I’ll try and get a deep muscle massage once a fortnight, and I stretch a lot in front of the TV.

• Who motivates you?
My wife Meg is a great motivator, but a lot of other people inspire me as well - all for different reasons. Some of my best mates are remarkable athletes and I get a lot of inspiration from them. I respect anyone who puts in an honest 100%, and that’s enough to inspire me to do the same.

• What motivational advice would you give “the everyday pleb”?
Well I’m an ‘everyday pleb’ who just puts in 100%. I like to think that consistency is one of the key factors to success. It is amazing what you can achieve - in anything - if you work at it in a systematic, and consistent way.

• Your favourite saying:…..?
“Never give up, and never give in”

Yours in Sport!

Kirra Rankin
Krankin Co-Director
Rehabilitation Exercise Physiologist (AAESS)
Level II Middle Distance Coach
Pilates Instructor
Soft Tissue Therapist

PREVENTION OF INJURIES – BETTER THAN TREATMENT OF INJURIES:
RE:  10 Krankin Tips (Pre-habilitation, Recovery & Mobility on Stability)

1. Consistent Sleep Pattern: scientific research reveals that between 10pm and 1am – our bodies recover the best (REM Sleep).
2. Soft Tissue Therapy: regular STT allows the tendons, ligaments and damaged muscle tissue to rebuild and rejuvenate.
3. Self massage: focus on main muscle groups (rubbing/stroking up towards the heart); set your watch for 8 mins, while watching TV at night – between dinner and desert! Or in the add breaks (30 mins a commercial TV shows, has nearly 13mins of adds!)
4. Massage your feet – research reveals that the feet have many trigger points/energy channels that assist “energy-blood-flow”….
5. Scheduled “Full” rest days: do something you don’t usually do (go to a different coffee shop – make an effort to not dress in tracksuit pants or bike pants!); go to the movies; have a picnic.  Scheduling RD’s avoids having a “forced RD” -
6. Regular Pilates/Yogalates/Core Strength session: helps with breathing, mobility on stability, strength endurance & posture.  I recommend doing 10mins of core after a long run/walk – especially concentrating on good form & correct muscle activation.
7. Running/Walking Drills: perform 10mins of running/walking drills twice a week (see City News next issues for specific running/walking drills): concentrating on posture and fast turn-over.  Preferably after a run – muscle memory is important for your next run!
8. Breathing:  I recommend massaging your intercostal muscles (tiny muscles in between your ribs)....full use of your LUNGS is very important for everyday activities. 
9. HOT COLD HOT COLD showers: I recommend 1min warm water (with self massage- increases blood flow); then 20 sec cold water (breath!) x repeat 3 times.  Very extreme; though very rewarding and refreshing!
10. Be good to your Mum.

Yours in Sport!

Kirra Rankin
Rehabilitation Exercise Physiologist (AAESS)
Level II Middle Distance Athletics Coach
Pilates Instructor
Soft Tissue Therapist