Sprint vs. Distance Swimmers: Who is Superior?

Photo Courtesy: BW Media

By Mark McCluskey, Swimming World College Intern.

Your coach walks out onto the pool deck, looks the team up and down, and then makes the announcement: “It is sprint/distance day!”

Half of the team is going to do a workout that involves the largest amount of yardage that can be crammed into a two-hour practice. The other half is going to do the largest amount of sprinting that can be fit into a two hour practice. Before this time, everybody in the pool has figured out what their bodies are naturally geared for. They know which workout they will be doing.

The reaction of the team is a mixture of groans and cheers. For some, they may as well have heard an announcement for their own funeral. Meanwhile, others are cheering like they just got handed a one-way ticket to Tokyo 2020. These reactions are not specific to a group, however. The cheers and groans are coming from those who are sprinters and those who are distance swimmers.

After the practice, the team will go into the locker room and have one of the oldest debates in swimming: Who’s got it worse, sprinters or distance swimmers? Everybody has a different opinion; some think that they have it the worst, while others admit that they chose their specialty because they think it’s easier. In the end though, nobody can ever come to a consensus.

So the question remains. Who is the true warrior? The sprinter or the distance swimmer?

Photo Courtesy: Doug Mills/The New York Times

The Argument for Distance Life

It is pure and simple. Distance swimmers do more than the sprinters. They swim for a longer time and they swim longer distances. Any swimmer can finish a 50, but how many can swim the 1,000 at every meet? Distance specialists will race for 15 or 20 minutes, while a sprinter will spend less than a minute in their race. They are able to maintain a constant speed for great distances, while a sprinter would merely fly through the first 50 and then get slower and slower throughout the race until they give up.

Photo Courtesy: Ian MacNicol

The Argument for Sprint Life

Sure, the distance group swims farther, but when did that mean everything? To be a successful sprinter, you must be technically sound in every aspect in your race. If you miss a flip turn, the race is lost. If your start is slow, then the race is lost. To be able to have a fully technically-sound race is nearly impossible, and that is the challenge that sprinters charge into every day. There is no “pace”; there is only all-out speed. If you let up for even a second, you won’t be successful. There is a reason why the fastest 50-freestyler at the Olympics is labeled “The Fastest Swimmer Alive.”

Consensus

After looking at these two strong and slightly condescending arguments, it is pretty tough to decide who is truly tougher. The reality is that to specialize in distance or sprint is to take on a huge challenge in itself. While we constantly compare the two, both require similar characteristics to excel. They require mental, physical and emotional strength. Without these, you wouldn’t be able to nail the flip turn in your 100 or hold the perfect tempo in your 1650.

While we spend all of our time fighting over who is more impressive between ourselves, we don’t stop to take the time to realize that being a competitive swimmer in itself is an accomplishment. We are all in the pool challenging ourselves everyday. It doesn’t matter whether you are a sprinter or a distance specialist. No matter what, you should be pushing yourself to the max despite what group you’re in. In the end, your specialty better be taking on a challenge. In the end, people should not focus on who has it tougher, but rather focus on making themselves better.

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.

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How To Master The Fiendishly Difficult Pistol Squat

It is testament to the squat’s effectiveness that there are so many widely practised variations of the exercise. Of all those variations, the pistol squat stands out as the toughest unweighted squat exercise, testing your strength, stability and mobility to the max.

If you’re not already an accomplished single-leg or split squatter, then it’s best to start with those exercises rather than go straight into a full pistol squat. Along with building up your leg strength it’s worth working on your hip and ankle mobility before you try the full pistol squat, because no matter how powerful your legs are, you won’t be able to adopt the pistol position without flexibility in those areas.

Sporty types in particular will benefit from adding the pistol squat to their fitness routine, assuming the sport involved requires a lot of running (darts players don’t really need to bother). Working on one leg in this way mimics the movement of running and will both increase your power and help make you more resistant to injuries.

How To Do A Pistol Squat

Stand on one leg with the other held straight out in front of you. Slowly lower into a deep squat, keeping the airborne leg straight. In the bottom position of the exercise the hamstring on your standing leg should be touching your calf, with the other leg extended parallel to the ground. Once you’ve reached the pistol position, pause for a second, and then push back up by driving through your heel. What you do with your arms during the exercise is up to you, but it’s wise to hold them out in front of you to help you balance when you are new to the exercise. Once you become a pistol master you can keep your arms against your chest or even hold a weight of some kind.

If you find you’re toppling over every time you try a pistol squat or that you can’t get sufficiently deep, try holding a suspension trainer or an anchored resistance band while doing the exercise. This will help with your balance on the way down and assist with pushing back up from the pistol position.

On The Record with Peter Ollis, Monmouth College Head Men’s and Women’s Water Polo Coach

Monmouth’s Jesus Aguirre fights off two Austin College defenders. Greg Bartram/betterImage

By Michael Randazzo, Swimming World Contributor

The Fighting Scots of Monmouth, Illinois, have been waging an uphill battle in Eastern water polo since joining NCAA varsity play in 2013. In six years of existence, the men’s and women’s teams—overseen the past three years by Head Coach Peter Ollis—has enjoyed one winning season combined (the women’s team went 9-8-1 in 2017). With an 0-8 record so far in 2018 and five matches remaining, the men are guaranteed another losing campaign.

2018 Division III Eastern Championship at Johns Hopkins University’s Newton White Athletic Center, Ollis’ team dropped two heart-wrenching decisions. In the morning there was a 15-14 loss in overtime to Connecticut College. Later that day, a 16-15 defeat by Austin, sealed when the Kangaroos’ Andrew Pope hit a five meter penalty shot with 8 seconds, left gave his team its first NCAA win in program history.

With a roster of dominated by homegrown talent—junior Jesus Aguirre, tied for the team lead with 22 goals, is from Cicero, a suburb of Chicago three hours from Monmouth—the Fighting Scots’ success should not yet be measured in wins and losses. A dynamic young coach plus growing interest in DIII water polo—rumors suggest that Kennesaw State University in Kennesaw, Georgia and Albright College in Reading, Pennsylvania are considering adding varsity polo—indicate that the future looks bright for Fighting Scots’ polo.

Monmouth Head Coach Peter Ollis. Photo Courtesy: Greg Bartram/betterImage

Immediately following his team’s loss to the Camels of Connecticut College, Ollis spoke with Swimming World about his team’s burgeoning rivalry with Illinois-based McKendree College as well as plans to expand DIII water polo’s reach both in the American heartland and beyond.

– That was a compelling match against Connecticut. What’s exciting is your guys were playing their hearts out.

Yeah, it was a good fight and a good challenge for us, especially being a DIII team. We play a lot of DIIs, so a good, devoted, Division III tournament [is good]. I wish the result went the other way but it was a good showing.

We’ve got [five] freshmen and we’re very proud of them.

– This tournament is currently just for East Coast schools; what about structuring a national tournament by including West Coast schools such as Pomona-Pitzer and Whittier?

It would be fantastic. I know there’s talk with the men’s and women’s [side]; I think the women’s might be slightly further ahead in an East Coast vs. West Coast championship.

A big thing is the women in the East have a more devoted conference, while the men’s teams—the DIII compete with the DII’s and the DI’s—you know your Hopkins and your MITs that are DIII by institution but DII and DI by play.

It would be fantastic for the growth if it were to happen. The big thing is that exposure is huge—bringing kids from California who don’t know where the middle of Illinois is. For us to get to play some high-profile schools would be fantastic for us.

– There’s a ton of talent on the East Coast; are they finding their way to Monmouth, IL?

If you’re bad it doesn’t matter what your zip code is, you’re bad. If you’re good, it doesn’t matter where you’re from. Our men’s and women’s rosters—the two of them are meshed with East and West Coast [players]. I’m just looking for kids who can play. Chicago’s our lifeblood; our men are three-quarters [of the roster]; our women it’s a little under 50%. There’s great kids out East; one of our starters, Tommy Schneider, is from Pennridge out in Pennsylvania. We’ve got kids from all across; we’ve got some Florida kids—our goalie Kyle Jones is from there. We’ve got Ohio, too—Quentin Bartram.

Fighting Scots GK Kyle Jones with the save against Connecticut College. Photo Courtesy: Greg Bartram/betterImage

It’s fun to fall in love with California but you can get good kids anywhere. And we’re trying to get them from everywhere.

– Austin College launched their men’s program this year. What are your thoughts about the arrival of the Kangaroos on the NCAA varsity polo scene?

They’re in the MPSF for the men. For the women they’re in the CWPA in the West [bracket]; that’s actually the side our women are in as well. Seems like they’re committed to travel—they’re flying plenty for everything.

From what I’ve seen they’ve got a really good squad—especially for a first year they’re doing a great job. Any time a water polo team is added it’s awesome, DIII especially because there are teams that we can play. Adding teams is always going to be exciting—we love it.

– The closest team to you is McKendree. The Bearcats appear to be a natural rival for the Fighting Scots.

In our conference, there’s three Division III teams and four Division IIs and we play in the Mid-Atlantic West—McKendree, Salem, Gannon, Mercyhurst, Connecticut, Washington and Jefferson. Those are the seven team on our side of the conference. So, it’s DII and DIII amalgamation. We used to have La Salle, so we had DI, DII and DIII.

As a local team, we’re able to play them for our senior game at home on a Tuesday. It’s tough for our guys; you want to play a game on Saturday or Sunday, but you don’t want to drive somewhere for eight hours. We’ll go to Lebanon in two weekends and it’s a three hour drive, which for us—we love that. We can do it the day of, making it a lot easier.

Monmouth’s Quentin Bartram shooting against Austin College. Greg Bartram/betterImage

They’re a strong Division II team, which definitely helps us. Any time you get to play extra games it’s awesome.

– How do you look at the sport’s trajectory at both the local and national level.

I’m excited to see more teams. You always hear rumbling; by my estimation 20 teams are being added! You never know what’s actually true and what’s a rumor. The biggest thing for us is it’s exciting to have the men’s team growing.

[We’ll see] how the MPSF and the CWPA will work out. A lot of DIII teams joining are going MPSF, like Austin. For the women I think it’s awesome. Women’s growth is exciting. We’ve got established Division III, established Division II and Division I conferences in the East. The Division II teams compete in the WWPA (Western Water Polo Association).

With the men we’re working towards that. The best thing is that East Coast water polo is really exciting right now. What Harvard’s doing—really, all those Ivies are beating each other up but they’re taking on some of the big guys on the West Coast. We’re pulling for them—even though we’re in Illinois, we consider ourselves an Eastern program.

If we could see a men’s team do what Wagner has done on the women’s side—get to the NCAA tournament and establish themselves—that would be really exciting.

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French cyclists could have to register bike ownership in attempt to reduce theft and increase cycling

Riders could be given registration numbers to be displayed on the bike

Cyclists in France could have to register their bikes on a database in an attempt to reduce thefts and increase cycling.

The French government is considering a national register of bikes, complete with a ‘certificate of ownership’ and registration numbers, in an attempt to cut down on bike theft and encourage more people to ride.

Bike frames would be marked with a clearly visible registration number, The Guardian reports.

>>> Dangers of close passing and advice on ‘Dutch reach’ will be added to Highway Code

French Prime Minister Edouard Philippe said: “The bike is indeed a concrete solution to the transportation needs of the French, and effective response to accelerate the ecological transition of the country.

“Yet the share of cycling in France is far too low – only three per cent of daily trips, when the European average is more than double.

“We need to change that.

“The government has therefore decided to initiate this plan, both solid, consistent and accurate.

“It should allow us to triple the share of cycling in our daily commute, to nine per cent in 2024, when France will host the Olympics.”

The French government will publish a 25-point document setting out it’s plans to increase cycling in the country.

‘Plan Vélo’ is due to be unveiled by the end of the year and includes a bigger cycle lane network, safety measures and plans to change cycling culture in France.

The plan would be rolled out in 2020 and is part of a drive to triple the number of short journeys made by bike within four years.

There could also be financial incentives for people choosing to cycle to work.

Almost 1,100 bikes are stolen in France every day, according to the VéloPerdu cycling organisation.

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50 Year Lookback of 1968 Mexico City Olympics: Major Upsets Rock Olympic Pool on Day Three

Photo Courtesy: International Swimming Hall of Fame (ISHOF)

Each day through October 26, Swimming World will take you back 50 years to the 1968 Mexico City Olympics, and will re-tell the stories of those Games through archived meet recaps via the Swimming World Vault.

Read More on the 1968 Olympics

October 19, 1968

Women’s 100 Breast

In the women’s 100 meter breaststroke, Catie Ball, USA, the world record holder, was the second fastest qualifier, tied with teammate Sharon Wichman at 1:16.8 a tenth back of Ava Maria Norbis of Uruguay.

In the finals, Ball stayed underwater at the start but achieved a better start than Galina Prozumenschikova, USSR, who trailed by a meter almost immediately. Uta Frommater, West Germany, took an early lead at 25 meters but Catie took the lead at about 40 meters and turned first at the halfway mark. At this point Norbis and Frommater were a meter back and it was apparent Miss Ball would need a strong kick to hold off their challenges.

Miss Prozumenschikova came up at 75 meters with one of her usual strong finishes, but in lane two, Djurdjica Bjedov, Yugoslavia, started to challenge the leaders and stroked into the lead, with Ball slipping to third . Bjedov maintained her place and held the Russian in second place while Miss Wichman put on a tremendous finish to also pass Catie and take third .

The order of finish was Bjedov, 1:15.8 (Olympic Record , new event), Prozumenschikova, 1:15.9, Wichman, 1:16.1, Frommater, 1:16.2, Ball 1:16.7, Kiyoe Nakagawa, Japan, 1:17.0, Svetlana Babanina, USSR, 1:17.2, and Norbis, 1:17.3 (1:16.7 semi-finals).

Sharon Wichman, Djurdjica Bjedov, Galina Prozumenschikova; Photo Courtesy: International Swimming Hall of Fame (ISHOF)

Miss Bjedov, a university junior said, “I train three days a week in the winter and four or five days in the summer – six to seven thousand meters a day in the summer. This is the first gold medal Yugoslavia has ever won in Olympic swimming and I am very happy. My father helps coach me. I am 21 and plan to swim in the European Championship. I didn’t fear anyone. I never heard of Catie Ball, I just swam my own race to try and win.”

Her previous best was 1:17.3.

Miss Prozumenschikova, 19, commented, “I am sad that I didn’t win as I had expected to, but I am better in the 200. I train very hard.”

Miss Wichman, 17-year old high school junior stated: “I was swimming for first but I never thought I would get a medal. I thought Catie would. I plan to swim two more years. I usually am behind in a race for three quarters and then finish strong. I didn’t think I was going good, I felt awful. I was awfully rushed, I went from the warm up pool to the shower to the pool again. I thought I’d get more rest. It really shook me . I think the times are off because of the flat turns.”

Catie Ball was able to do no better than 1:16.7 for fifth. After the race she was taken to the doctors who found her suffering from fever, swollen glands, and a virus. She was scratched from further Olympic competition, as Coach Chavoor said she had been ill since she arrived in Mexico.

Medalists:

  1. Djurdjica Bjedov, YUG, 1:15.8
  2. Galina Prozumenschikova, URS, 1:15.9
  3. Sharon Wichman, USA, 1:16.1

Historical Notes:

  • This was the first time the women’s 100 breast was contested at the Olympics as it was the debut of six new women’s events. The 100 breast, 200 free, 800 free, 200 back, 200 fly and 200 IM made their Olympic debuts in 1968.
  • Bjedov won Yugoslavia’s first and only gold medal in swimming.
  • American Cathy Carr won Team USA’s first gold medal in this event in the next Olympiad in 1972.
  • The Americans have three gold medals in this event, while East Germany has two.
  • The Soviet Union won the first four silver medals in this event as Prozumenschikova won the silver in 1972.
  • The Russians picked up their first gold medal in this event in 1992 with the likes of Yelena Rudkovskaya winning for the Unified Team in Barcelona.

Men’s 100 Breast

The Russians were favored in the men’s breaststrokes and in the 100 meter event they qualified all three swimmers, Vladimir Kosinsky, 1:07.9 (first), Nickolay Ivanovich Pankin, 1:08.1 (tie for second), and Eugeny Mikhailov, 1:08.8 (fifth). Their only threat was from Don McKenzie, USA, who tied Pankin with 1:08.1 in qualifying.

In the finals McKenzie, with his long, slow stroke, moved ahead easily, but was hard pressed by Pankin and Kosinsky and lost the lead with about 20 meters to go. At that point McKenzie put down his head and gave it everything he had to win over the Soviets in the last few meters. What a Cinderella finish for a boy who had never won a national title.

McKenzie, 21, recorded 1:07.7 to win (Olympic record, new event) over Kosinsky, 1:08.0 and Pankin, third, also 1:08.0. Jose Sylvio Fiolo, Brazil, was fourth 1:08.1, followed by Mikhailov, USSR, 1:08.4, lan O’Brien, Australia, 1:08.6 (O’Brien was the last qualifier, 1:09.0, edging out Dave Perkowski, USA, by four hundredths of a second), Alberto Foreli Lopez, Argentina , 1:08.7 and Egon Henninger, East Germany, 1:09.7.

Don McKenzie on top of the podium; Photo Courtesy: International Swimming Hall of Fame (ISHOF)

“My strategy was to go as hard as l could toward the end,” McKenzie said, “and I figured whoever could go the hardest the last 10 meters was going to win. I didn’t expect to win a gold medal before I came here, but after the prelims and semi-finals I felt l had a chance.” McKenzie added, “l didn’t know I’d won, because l was swimming with my eyes closed. I looked up into the stands and some people held up one finger and I couldn’t believe I’d won. I was shocked.”

Pankin, a 21-year-old transportation engineering student, said: “I never thought I would lose, Never! After setting the world record this year? This is the first time l’ve ever seen or heard of McKenzie, but I congratulate him.”

“It was a bad coincidence for me, but luck was on McKenzie’s side this time,” commented Kosinsky, a first year medical student in Russia.

The Soviet swimmer was obviously shocked, as he wept behind the stand and only joined the winners at the victory stand.

Medalists:

  1. Don McKenzie, USA, 1:07.7
  2. Vladimir Kosinsky, URS, 1:08.0
  3. Nickolay Pankin, URS, 1:08.0

Historical Notes:

  • This was the first time this event had been contested at the Olympics as it was one of three new events to the men’s program. The 100 fly and 200 IM were the other two.
  • The Russians have yet to win the men’s 100 breast gold medal at the Olympics.
  • The Americans have the most gold medals in the men’s 100 breast with four, but have not won since 1992 when Nelson Diebel won the gold medal. Japan and Great Britain each have three gold medals in the event.

Women’s 100 Free

The women’s 100 meter freestyle saw a United States sweep as Jan Henne, 21, upset Sue Pedersen, 15, who had beaten Jan in both the U.S. Nationals and Olympic Trials, and Linda Gustavson, 18. Jan posted 1:00.0 to win with Sue second, and Linda third, both at 1:00.3.

Finishing behind the Americans was Marion Lay, Canada, 1:00.5, Martina Grunnert, East Germany, 1:01.0, Alexandra Jackson, Great Britain, 1:01.0, Mirjana Segrt, Yugoslavia, 1:01.5 and Judit Turoczi, Hungary, 1:01.6. Pedersen led by a touch at the turn, but a strong finish by Henne gave her the gold by a hand-length .

“It feels fantastic to win. I felt I had a chance to win but I thought any of us (Americans) could have won, along with the girl from Great Britain (Jackson), and the one from Hungary (Turoczi). It was really anybody’s race, I thought we could all win it,” said Miss Henne.

“Sherm just told us to ‘bust out’ and to really go hard. I didn’t know I’d won and then Susie Pedersen told me to look up at the little red dot (signifying the winner on the scoreboard) and I knew it was me. I’m going to continue one more year. We started tapering about a week ago and started getting lots of rest so the day of the race we could really go. My strategy was to make the first 50 really relaxed so when I reached the 75 I could pour it on,” said Henne, who was sick earlier with a chest cold and was removed from the U.S. medley relay prelim team.

Sue spoke about the race in terms of being ready. “I was healthy and I swam my very best and as hard as I could and I lost to a very good person so I don’t feel too bad, but I wanted to win this one really bad because I like this race and my other races will be tougher to win. So, I guess I’ll keep swimming for four more years to try and win it.”

“I think the altitude and prior heats might have affected my race,” said Miss Gustavson. “I was a little tired. I tried to rest, but I think l could have done better with one day’s rest. I was surprised it went so slow,” commented the American swimmer.

Medalists:

  1. Jan Henne, USA, 1:00.0
  2. Susan Pedersen, USA, 1:00.3
  3. Linda Gustavson, USA, 1:00.3

Historical Notes:

  • This was the fourth sweep to happen in the women’s 100 free at the Olympics. The United States did it in 1920 and 1924 and Australia did it in 1956. East Germany would be the last to do so in 1980.
  • Henne was the fifth American to win the 100 free gold medal as the Americans have won the event three times since.

Men’s 100 Free

A world record was achieved in the 100 meter freestyle in a surprising win by Australian Michael Wenden, who clocked 52.2 to chop four tenths off Ken Walsh and Zac Zorn’s (both USA) 52.6 mark.

Zorn blasted off of the blocks and in three or four strokes had almost a half body length lead over the field. He turned first a good three feet ahead of the field, but 20 meters from home, faded and the entire field raced by him. Wenden came home in an amazing finish to win by a full length.

Walsh, 23, finished second in 52.8, with Mark Spitz, USA, third, 53.0, Bobby McGregor, Great Britain, fourth, 53.5, Leonid Ilyichev, USSR, fifth, 53.8, Georgy Kulikov, USSR, sixth 53.8, Luis Yanuzzi Nicolao, Argentina, seventh, 53.9 and Zorn, eighth, 53.9.

Photo Courtesy: International Swimming Hall of Fame (ISHOF)

The exuberant Wenden, 18, used his head to win. “I figured I’d have to go out hard because Zorn is a notorious fast first 50 meter swimmer, I thought if I could be a yard or so behind at the 50, maybe with him at 60 or catch him at 75 meters, that would be just right. I just hoped I could catch him, but I expected him to be half a body length ahead of me going out. It’s doubtful whether I could go faster at sea level because the altitude didn’t affect me much. I improved (he was 53.7 coming into the trials) because of my good coach (Vic Arnal), the right conditions , and a bit of luck. It won’t be too many years before they go under 50 seconds – I’ll predict four. I started thinking of winning in 1964. I’m giving up swimming for my studies now.”

Walsh said: “l knew Mike would be fast. I was swimming on my own with a bum lane in lane one. I knew Zac would go out fast and that Mike would come back fast, so I just swam my own race, swam as hard as l could coming home because I was breathing on the wall and I looked when I finished and knew I had medaled, but didn’t know I’d gotten second. I wasn’t surprised at Zac’s performance. He hasn’t been well since we’ve been here and he’s been in better condition.”

“I’m pretty happy with the way it came out,” said bronze medalist Spitz, “I tried my hardest and it’s my best time. I was going to go as hard as I could tonight and I had a feeling I would be either the first or second American. I didn’t think I’d win it because of Wenden and llyichev.”

Zorn, who tied the former world record of 52.6 at the U.S. Olympic Trials, spoke of his performance: “Well, first of all they didn’t let us in the big pool to warmup so we warmed up in the small pool (25 meters) and I didn’t get my pace down and when you go out as fast as I do it’s fairly important, and obviously, I just got out too fast (U.S. Olympic Coach Don Gambril caught Zac going out in 23.6 hand touch, 24.3 foot touch, but Zorn faded at 80 meters and finished last.) I had nothing left coming home. I may just hang it up after this.”

The loss by Spitz cost him a placing on the freestyle leg of the medley relay, though he still could place on it if he could win the 100 meter butterfly.

Medalists:

  1. Michael Wenden, AUS, 52.2 (WR)
  2. Ken Walsh, USA, 52.8
  3. Mark Spitz, USA, 53.0

Historical Notes:

  • Spitz would go on to break Wenden’s world record with a 51.94 at the 1970 AAU Championships and would win the 1972 Olympics with a 51.22, also a new world record.
  • The first man to break 50 seconds didn’t happen until eight years down the line, despite Wenden’s prediction. Jim Montgomery swam a 49.99 to win the gold medal at the 1976 Olympics in Montreal.
  • Wenden became just the third Australian to win the gold medal in this event, joining Jon Hendricks (1956) and John Devitt (1960). Australia did not win another gold medal in the 100 free until Kyle Chalmers in 2016.

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The Legs Workout To Build Bigger Legs Fast

This six-move legs session will hit your quads, hamstrings and glutes hard, as well as your entire core, to provide the direct stimulus need to pack on lean muscle to your lower body. It’s comprised of two tough straight sets then four more exercises paired into two supersets – and because it gets your heart rate up, there’s a big fat-burning benefit too. Simply do the moves in order, sticking to the sets, reps and rest periods detailed, then have yourself a nice little sit-down.

How to do the workout

This six-move session is made up of two straight sets and two supersets. Do move 1, sticking to the sets, reps and rest shown, then do all reps of move 2. After resting, do moves 3A and 3B as a superset, and the same again for 4A and 4B, to shock your legs into growing bigger and stronger.

Warm up thoroughly, starting with some gentle lower-body mobility movements and dynamic stretching. Then do some light deadlift sets, interspersed with more mobility work in the rest periods between warm-up sets. Gradually increase the weight of each warm-up set while reducing the reps until the next increase is your work weight.

1 Deadlift

Sets 5 Reps 8 Rest 60sec

Why It’s the classic big lift for all-over muscle

How Stand tall with the barbell in front of you, then squat down and grasp it with an overhand grip. Keeping your chest up and core braced, press down through your heels to stand up. Push your hips forwards at the top, then lower.

2 Leg press

Sets 5 Reps 8 Rest 60sec

Why Work your quads and hamstrings hard and safely

How Sit in the machine positioned correctly according to the instructions. Place your feet lower and closer together to work your quads more, or higher and wider to hit your hamstrings and glutes more directly. Bend your knees to bring them towards your chest, then press back to the start.

Superset 1

This first superset will hit your hamstrings and quads hard. Because these two major muscles will be thoroughly warmed up from the first two straight sets, try to go as heavy as you can while maintaining correct form and completing all the reps. Go slow on the eccentric part of the move, where you return to the start, to work your muscles even harder.

3A Seated hamstring curl

Sets 4 Reps 10 Rest 30sec

Why It isolates the backs of your thighs to fatigue more muscle fibres

How Position yourself correctly with your legs straight and the padded bar against your lower leg. Squeeze your hamstrings to bring your heels towards you, then return to the start.

3B Seated leg extension

Sets 4 Reps 10 Rest 60sec

Why It isolates your quads so you can go heavy

How Position yourself correctly with your knees bent and the padded bar against your shins. Raise your feet to straighten your legs, then squeeze your quads at the top. Lower back to the start position slowly to increase the tension on the target muscles.

Superset 2

This final superset comprises two high-rep moves to target and fatigue as many muscle fibres as possible so you end the session with your heart rate soaring. If you struggle to hit the rep target, lift lighter or finish each set with bodyweight reps.

4A Dumbbell lunge

Sets 3 Reps 8 each side Rest 30sec

Why This works all your lower leg muscles as well as your abs and lower back

How Stand tall, holding a dumbbell in each hand. With your chest up and core braced, take a big step forwards with your left leg and lunge down until both knees are bent at 90°. Push off your front foot to return to the start, then repeat with your right leg. Alternate your leading leg with each rep.

4B Dumbbell squat

Sets 3 Reps 15 Rest 60sec

Why It targets your glutes and abs as well as your quads and hams

How Stand tall, holding a dumbbell in each hand. With your chest up and core braced, bend at your hips and knees to squat down as deep as you can without rounding your back. Push down through your heels to stand back up and return to the start position.

Photography: Glen Burrows; Model: Olly Foster

Italy’s Filippo Ganna joins Team Sky for 2019

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Wimbledon to feature final set tie-breaks from 2019

Breaking news

Final set tie-breaks will be introduced at Wimbledon from next year, the All England Lawn Tennis Club has announced.

The decision comes after the final set between Kevin Anderson and John Isner in this year’s Wimbledon men’s semi-finals lasted almost three hours.

Afterwards, South African Anderson, who eventually won the set 26-24, called for a rethink of the format.

The AELTC said “the time had come” to introduce a tie-break method at “a reasonable point” in a deciding set.

“While we know the instances of matches extending deep into the final set are rare, we feel that a tie-break at 12-12 strikes an equitable balance between allowing players ample opportunity to complete the match to advantage, while also providing certainty that the match will reach a conclusion in an acceptable time frame,” said AELTC chairman Philip Brook.

More to follow.

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Gianni Moscon: ‘I was never afraid for my contract, the team were always behind me’

The Italian has returned to racing with strong form after a being kicked out of the Tour de France in the summer

Italian Gianni Moscon thanks Team Sky for backing him in the “big mess” of the Tour de France this summer and allowing him to return victorious.

On Friday, he won the summit finish of the Tour of Guangxi in China and positioned himself to win the race overall in two days. The Mashan mountain win comes three months after the jury disqualified him for punching another rider at the Tour de France.

>>> Team Sky announce singing of Italian Filippo Ganna from UAE Team Emirates

“I don’t know, I don’t now what to say. We spoke so much about it already. It was a big mess,” Moscon told Cycling Weekly.

“The decision was made, and it it’s not nice when they send you home from the Tour de France like that. For that reason. I don’t know. Well, look at it, you know, everyone saw it and can make his opinion.”

He threw a punch towards Elie Gesbert (Fortuneo-Samsic) towards the start of the 15th stage. Moscon was then sent home while Sky team-mate Geraint Thomas went on to win the race overall.

“Yeah, we spoke, and he was very polite with me. Geraint and the whole team were interested in how I was doing and it helped me still feel like I was in the Tour group. Maybe for that reason, I was able to train well and return strong,” Moscon said.

Gianni Moscon leads the peloton on stage 15 of the Tour de France (Sunada)

“Dave Brailsford always was behind me. I wasn’t and I’m not afraid for my contract.

“Team Sky stayed close to me, I should say, maybe even more so than beforehand. I’m happy with how I was treated by the team. But I don’t know, there’s not much more to say about that episode.”

Moscon served a five-week suspension and came back from the episode winning. He finished first in return race Coppa Agostoni and won the Giro della Toscana and the national time trial championship.

The incident followed those in 2017: a racial slur in one race and in another, he was accused of pushing a rider off his bike. He sat out for the slur but the UCI disciplinary commission could not find evidence to support the push claim.

He wants to return supporting his team-mates and winning, as he did in the three-kilometre summit stage in south China. He worked for Chris Froome’s Vuelta a España overall win in 2017 and helped Thomas to the Tour victory before returning home this summer.

In the Classics, Moscon finished fifth in the 2017 Paris-Roubaix, then only 22 years old. In 2018, he appeared below his best.



“The end of season let me get out there and enjoy some victories, it felt like I had some satisfaction after the tough spring and summer,” he explained.

“I’m not going to change, I’ll keep training like always with motivation that’s higher than before after everything I’ve gone through. You know the issues. I just need team to grow, my condition will follow.

“I had great form in the 2017 Classics, everyone saw that, so that sat a high bar. But at the end of the 2018 season, I am still the same strong cyclist. I think if I get the training right then I’ll be right back up there again at the front.”

If Moscon can hang on for two days, he will win the Tour of Guangxi overall and end 2018 on a high-note.

“The most important thing was winning today. I have a strong team with me. Also, my condition is good,” he said to media after the stage in the blunt, low-altitude mountains.

“It has been a difficult season. I started with an injury, a broken scaphoid, and everything that you already know. And finishing the season like this is a good end of the season.”

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Club of the Year in association with Santini | The shortlist

International success and big money sponsors may come and go. But as long as people are riding bikes one thing will always remain – cycling clubs. The bedrock of the sport, clubs provide many with their first taste of cycling. From kids riding their first bike to retirees rediscovering their youth, a good club can do as much for future of the sport as can a British Tour winner.

With over 70 entries for this award this was undoubtedly the toughest category to slim down. It’s encouraging to see so many clubs doing such incredible work. With so little to chose between many of the entrants the judging panel had to set some criteria. The four shortlisted clubs all had a good mix of male and female riders, were Go Ride accredited and all of them promoted multiple club and open events during the year.


The Shortlist

You have been nominating who you would like to see win Club of the Year in association with Santini and the judges have whittled the nominees down to the following shortlist.

North Down CC
Otley CC
Sleaford Wheelers
Ilkley CC


The Award winners will be revealed at the Cycling Weekly Awards dinner on 12 December at 8 Northumberland Avenue, to which representatives from each of the shortlisted clubs will be invited.

Cycling Weekly Awards judge Brian Cookson said: I first joined a club in 1965, an era when club life was a regular feature of being a cyclist. Then came a period of decline, when many clubs dwindled to single-figure membership or disappeared altogether. But today I can say that I have never seen so many dynamic and brilliant clubs in so many of our cities, towns and villages. They are the very cornerstone of our sport

Cycling Weekly editor Simon Richardson said: Every week we run a Ride With feature where we ride with a British club. I’m permanently surprised by the strength of our club scene. No matter what hits the headlines, it’s the club riders out on the roads week in week out that make cycling what it is. And that’s so much more than just a sport.

Head over to cyclingweekly.com/awards to vote for your winners of 2018 Local Hero and Best charitable Initiative, and you can enter our competition to win 2 tickets to the Awards Dinner and entry and accommodation for Haute Route Norway 2019.

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