Issue 4 FIT2FIGHT November 2011 Whoa Bear FIT2FIGHT Beacons Challenge
Female Focussed Grass roots 24 Peak Challenge What’s in it for me? Every year over £400,000 in prizes and £1 million of grants is invested into enhancing the lives of all in the Naval Service, with personal contributions of those taking part in sport, AT and challenging activities minimised. Your Sports Lottery also provides equipment - so even if you have not won a cash prize yet; you have almost certainly benefited from the funding provided.
Why do we need a Sports Lottery? The RN/RM Sports Lottery (RNSL) was set up in 1991 to generate non-public funds supporting all levels of sport, adventure training and recreation in the Naval Service. This is achieved by enhancing existing public funds (money provided through the MOD) and by granting funds for approved activities and equipment that fall outside the scope of In addition there are extra monthly draws public funding. of 10 prizes of £50 and the occasional The Royal Navy enhanced first prize, such as new cars. Who can join? and Serving RN/RM and RNR/RMR personnel are How do I know if I have won? Royal Marines eligible to join the RNSL and membership Prize winners will be notified by letter and is mandatory in order to benefit from direct draw results will be published by email, Charity Payroll grants that have a Lottery funding element. signal, on the RN web and in Navy News. To date, 73% of the Naval Service are Giving Scheme members. How do I pay and how much? Lottery tickets are 75p per ticket per week The RNRMC supports the Naval Where does the money go? and payments are taken from pay each The money is disbursed as prizes and grants month until a participant decides to withdraw Service by helping those in need as follows: or leave the Service. and boosts the moral and wellbeing Applicants may purchase up to a maximum of serving personnel as a fundraising Prizes - of six tickets each week so that: • Weekly lottery draws: 23% and grant making charity. Charities 1 ticket = £0.75 per week x4 = £3 per and funds supported by the RNRMC • Direct grants to ships/units/ month. include: Benevolence, Amenities, establishments: 34% 2 tickets = £1.50 per week x4 = £6 per month Dependants, Sports and Prizes. • Indirect grants to Associations/ 3 tickets = £2.25 per week x4 = £9 per commands: 26% month The RNRMC pays a death in service 4 tickets = £3.00 per week x4 = £12 per grant, £12000, to dependants of • Major Grants for large projects: 15% month 5 tickets = £3.75 per week x4 = £15 per full time serving Royal Navy, Royal • Running Costs: 2% month Marines, QARNNS and Reserve 6 tickets = £4.50 per week x4 = £18 per personnel. How do I know it is fair and month properly managed? The RNSL is licensed through the Gambling (Note: Although there are 52 draws per year, Serving members of the RN Commission (Government Department). JPA statements will reflect some months with and RM can make contributions Every ticket paid for is entered into a weekly 5 draws (5 Saturdays) as 5x weekly ticket draw (52 separate lotteries) and winners holdings). to the RNRMC Payroll Giving are selected using a Gambling Commission Scheme directly through their pay. approved computer random number How can I join, change the Contributions are paid in advance generator. Every TICKET PAID FOR GOES number of tickets, or leave? on a monthly basis. The size of the INTO EVERY DRAW. Applicants can join the RNSL or amend their ticket holdings by completing a form contribution is at the discretion of What can I win? JPAE015 or contacting the Gym/unit PT staff. each individual with a minimum of The current prize structure is: Contact details are: £1 but most contributors elect to 1st number drawn wins £5,000 2nd number drawn wins £1,500 The RN/RM Sports Lottery Manager, pay £5 per month. 3rd number drawn wins £500 HMS TEMERAIRE, Burnaby Road, Portsmouth PO1 2HB. 4th number drawn wins £300 Contact your UPO for information. 5th number drawn wins £200 02392 723806 or 9380 23806 6th number drawn wins £100 www.rnsportslottery.co.uk
2 Fit 2 Fight 2011 4 Foreword Second Sea Lord and Commander-in-Chief Naval Contents Page Home Command, Vice Admiral Charles P R Montgomery CBE ADC 5 Equestrian Grass Roots LPT K Gillies 6-7 FreeFly Capt Sam Burrell RM 8-9 Whoa Bear FIT2FIGHT CPOPT S Matthews Annual Roundup 10-11 Adventurous Training Centres 20011-12 ISSUE 4 Where to go and who to contact 12 Advert NOC(G) 13 Tai Newyddion, Bethesda FIT2FIGHT 14-15 Executive Health Blue September Lt D Wylie RN 16 Why Should I Exercise When Pregnant? CPOPT M Breed 17 Beacons Challenge FIT2FIGHT 10 Sgt Boardman RM 18-19 Sport Development Officer Hockey and Swimming 20-21 Sport Association Kayak Lt H Coxon RN 22 HMS TALENT Row CPO C Leiba 23 SULTAN Outdoor Boxing POPT D Hoare Fit 2 Fight Issue 4 has attempted to 24 Inspirational Story both showcase and educate you on Lt C Spring RN PDev topics. It is hoped that it will 25 Inspirational Story inspire you to try something new or Lt Cdr P Ottwell RN rediscover things you gave up years 26-27 Physical Preparations for the ago. FLEET Competitions were revised Alpine Championships 2012 to allow Establishments an opportunity 20 28-29 Deployed Units HMS EDINBURGH to take part and the rules were modified LPT L Taylor to make participation fairer for all across 30-31 Fleet Competitions the changing shape of the Fleet. It is Lt R Packer RN pleasing to see more units ‘having a go’ 32-33 Female Focussed Grass roots LPT R Cawley HMS NEPTUNE and a real sense of pride developing 34 HMS SCOTT PDev at the Pole from winning and taking part. Lt W Alexander RN 35 RNFT Preparation and Testing Development The magazine will not survive without WO1PT Wayne OKell your input. Please continue to send 36-37 24 Peak Challenge in articles on activity and initiatives to CPOET(ME) G Wilson inspire others. These articles should 38-39 Deployed Units MONMOUTH be accompanied by HIGH resolution LPT J M Reardon action photographs which impact on 40-41 Spirit of SCOTT the reader and enforce your message. Lt A S Fletcher RN 32 42-43 Op TRAFALGAR Production Team Part 2 initiative S/Lt WDB Swayne RN Managing editor: Lt Adrian Hopwood RN 44-45 HMS TURBULENT Tight Fit RPD Office HMS TEMERAIRE Maintaining Physical Fitness in a Confined Space Mil: 9380 23958 Civ: 02392 723958 46 University Challenge Email [email protected] URNU Sports at HMS RALEIGH 47 TEMERAIRE What is on offer? Lt A Hopwood RN Produced By Bishops Printers and 48 Fit to Lead? Corporate Communications TEAM Lt Cdr C O’Reilly RN PORTSMOUTH 49 Snippets Table Tennis and Raleigh wall 50 HMS PORTLAND’s Biggest Loser Photography: Fleet Photographic Units LPT Ormston Various Contributors 51 HMS CHARGER SKI URNU Grassroots Event Printing: Bishops 02392 334900 51 52 Lottery Advert Back cover
Fit 2 Fight 2011 3 Foreword
Second Sea Lord and Commander-in-Chief Naval Home Command, Vice Admiral Charles P R Montgomery CBE ADC
is being made in our approach to the Whilst the RNFT development work is Physical Development (PDev) of our undoubtedly an important strand of the people. Our challenge remains to PDev agenda, greater participation in convert this behavioural change to one sport (from grass roots to elite level) that is enduring and firmly embedded and Adventurous Training (AT) remain within our culture. The Physical equally important contributors to Development Strategic Framework, develop, sustain and retain our people. issued earlier this Autumn, sets the This is especially so as we confront headmark to achieve this. a future of high operational demand, reducing force structures and stretch The Royal Navy needs continually to on all of us. evolve to maintain our competitive advantage. To this end – and to push I continue to look to every level of the the boundaries in PDev to meet our Chain of Command, from Leading real operational needs - I have recently Hand and Corporal upwards, to bring directed that the RNFT is enhanced about the necessary change in PDev to incorporate an upper body culture. As we approach 2012, please strength and conditioning element ask yourself what you are doing to Admiral Charles Montgomery for implementation from January promote the PDev in your corner of the CBE ADC 2013. This will be supported by a Naval Service; what more can you do; When I wrote my Command Focus functional fitness regime, derived from and what more can I do? Your views piece in the last edition of Fit 2 Fight, everyday tasks performed at sea, being will count. I recognised that significant progress introduced from January 2012.
4 Fit 2 Fight 2011 ...Basic Equestrian skills were taught such as stopping, changing direction, trotting and communicating with the horses.
Eastern region female grass roots equestrianism
In July and August two groups their hand at a sport they might The Royal Navy has a very active attended the Eastern Region (ER) otherwise have never had the equestrian team and provides plenty Female Grass Roots Equestrian opportunity to get involved in. of opportunities for individuals to get event which was funded by the involved on the ground, develop their ER Fund. Quob Equestrian Centre provided skills and/or compete at different excellent facilities and coaching levels. Details of what the team 29 personnel, across a number of with both sessions being thoroughly are up to and contact details are branches and ranks, attended the enjoyed. Through post course available at the website: event held at Quob Equestrian Centre http://royalnavyequestrian.co.uk/ under the supervision of LPT Gillies. LT Sharon Brown RN, F2F Edition ...The Royal Navy Have you taken part in or heard 3 page 24 and the point of contact of Grass Roots events? If you are for Equestrian activities in the South has a very active interested search the Regional East Region, helped with instruction equestrian team. Calendars Defence Intranet | Library and talent spotting. | Regional Calendar of Sport and AT Events and speak with your PT Staff Basic Equestrian skills were taught discussion, positive feedback was to see what is on offer. such as stopping, changing direction, received from both students and trotting and communicating with coaches alike, with many students LPT Gillies the horses. A relaxed coaching planning to continue to develop their environment provided an ideal new equestrian skills, opportunity for the students to try
Fit 2 Fight 2011 5 Skydiving
‘So how do you compete in skydiving? Is it whoever can fall fastest?’ is the question I often get asked when I mention the fact that I am training for a skydiving competition. My reaction is generally to sigh and embark on a lengthy explanation of the different competitive disciplines of sport parachuting. As it happens, falling fastest, or speed skydiving, is indeed a competitive form of skydiving, albeit rarely practised in the modern arena. The fastest growing, and by far and away the most enjoyable to watch, is that of freeflying.
Freeflying is one of the newest and, arguably, the most difficult skydiving discipline in existence. The Inter Services Parachute Championships last year began to include it as a competitive discipline and its subsequent uptake, especially amongst the younger generation of skydivers, has been seismic. This annual competition takes place at the Joint Services Parachute Centre in Netheravon, Wiltshire and lasts just over a week (usually the rainiest week in the summer) when participants compete across a range of different disciplines. The freefly competition consists of five rounds: three free rounds, during which the two team members perform a routine that they have practised, and two compulsory rounds, during which certain pre- selected moves are to be executed. This is filmed by a cameraman (also a
6 Fit 2 Fight 2011 team member) and the footage is then submitted to the judges. The team is scored on technique, artistic difficulty and creativity, as well as flawlessness of the routine.
I think the most apt description of freeflying is ‘a bit like synchronised swimming combined with diving and some gymnastics in the air’. The reality is that learning to freefly is harder than a Japanese maths test. Instead of falling belly to earth, freeflyers use the whole range of orientation in the air, falling in backfly, sitfly and head down positions, and transitioning between them all. It is probably the most demanding discipline in skydiving and takes thousands of jumps and hours in the wind tunnel to perfect. Cpl Andrew ‘Benny’ Benson and I, with no more than 500 jumps between us, had our work cut out in this competition if we were going to put in the sterling performance that would be expected of two Royal Marines. RNRM Sports Parachute Association. competition teams to help the growth I am pleased to report that Aeolis The next step is the UK Nationals and of what is doubtless the future of Freefly, the Royal Marines freefly team, next year, with more members involved modern skydiving. won silver at this year’s Inter Services and schooled in the ways of freefly, Parachute Championships –our first we hope to put forward more RNRM Capt Sam Burrell RM ever competition. We were narrowly beaten by a more experienced Army team but, most importantly, scored higher than the RAF team. I also won bronze in the individual freestyle event and took home the Royal Navy cup for highest-scoring individual.
We would never have achieved this without the financial support we received from The Royal Marines Trust, the Royal Navy Sports Lottery, FPGRM PRI Fund and CTCRM Grassroots Fund. The journey to the Armed Forces Parachute Championship for Cpl Benson and me was both enjoyable and challenging. We spent six hours training in the wind tunnel. We also spent many weekends at the drop zone where, as is oft the custom in the UK, we waited on the ground, looked up at the sky and ran to the plane once there was a big enough hole in the cloud to drop a person through. All this was nicely punctuated by some lovely eight-hour stints behind the wheel travelling to Faslane and back. Proffers!
Aeolis (the Greek god of wind, for the non-classicists) is now proudly established as the freefly arm of the
Fit 2 Fight 2011 7 Whoa Bear!
This years Joint Service Canoe Trip to Canada took place in the states of Alberta and British Columbia, which was different from previous years, where it had taken place on the East Coast. The 11 strong team of 10 students, 5 of which where RN and 2 staff from JSMTW Balachulish, arrived in Calgary on 22 Aug for the start of a 12 day trip.
The team were based out of Trails of mind, inquisitive and predatory. are stunning and offer photographic End Camp (TEC), an Army sponsored To differentiate these two states is opportunities at every turn. The team AT centre, used by heavy regiments somewhat difficult and after standing arrived at McLeod Meadows for the training for Afghanistan on the your ground the next step is to play start of a 3 day river trip. The reality of Canadian prairies. dead. It’s at this point if the bear starts the task ahead was confirmed when to eat you its predatory, from here on in the vehicle shuttle took 6 hours! Training started with a Bear Aware it’s survival of the fittest, so buy a knife! Nevertheless we set off in 2 groups, video which is compulsory for all 4 star leader and 5 star leader, visitors to TEC. Apparently the Grizzly’s Still with a touch of anxiety from the alternating leads, gaining experience at are not much of a problem and bear video we headed off for the the sharp end. The team began to form generally “bluff” charge, where as the first of our multiday river trips, the and take shape with LPT Jay Murphy black bears come in two distinct states River Kootaney. The National Parks proving that his career as a PT may
8 Fit 2 Fight 2011 have been wasted as his domination arsenal she was wearing about her of the cooking around the camp fire body; however a mouse is apparently ensured everyone ate very well for the undeterred by a bear spray so a next week. Lt Col Matt Skuse gave rescue flare aimed in the belly of the nightly lessons in whittling kitchen mouse allows enough time to pack up utensils, collecting wild fruits, and a camp and get the hell out of dodge. controlled burning of a substantial After a little more chit chat with the amount of the Alberta forest. CPO(WE) 5 star team, she concluded whilst Andy Tyerman woke from time to time upholstering her knife that a 10 inch for the paddling and to spin the odd dit blade was best for the cougars and it’s and young Hannah a midshipman from probably not an idea to leave the grand Southampton URNU was also pleased children unsupervised for too long! that a few of the lads decided to use hammocks, as this would surely mean Undeterred, and without a bear spray that she was much safer in her tent insight, the 2 teams continued onto from a bear attack? canoe flats and loaded up for next river, the North Saskatchwan.
The teams tackled 2 sections of this floating just about where ever the ...the black bears river, firstly from Ramparts Creek to river takes them! My favourite was come in two distinct Preachers Point, a cold icy chill to the the blow up turtle carrying a local lass water lets you know you are at altitude resembling Free Willy’s stunt double! states of mind, and not to far from the glaciers that are releasing this greyish flood. This inquisitive and section leads to a grade 5/6 where predatory. apparently an army expedition lost ...buying inflatables a paddler in the 90’s. On completion of the only portage on the trip, thank made for a After 2 days on the river negotiating goodness, the 3+ section provides Mediterranean rapid after rapid we bumped into some high volume thrills, which all a Canadian couple who where managed one way or another! swimming pool, also enjoying the delights of the Kootaney. The couple in their 60’s The next section of the North taking a six pack and were carrying substantial knifes and Saskatchwan to Rocky Mountain floating just about bear spray, which after conversation House is somewhat less exciting. we discovered they had deployed 6 Although it’s also at 3+ the river wherever the river times since taking up river tripping! has warmed and the mountains The little old lady who was later to be disappeared. The locals have made a takes them! nicknamed Granbo was fully tooled up Sunday afternoon sport out of buying with chest webbing. Here calmness inflatables made for a Mediterranean The Reddeer pushing 3/4 gave some about bears obviously came from the swimming pool, taking a six pack and excellent paddling at a constant 2+/3, and would be well worth a repeat. Most of the 4 star leaders did their assessments on this river, having to portage or line the higher end rapids, unlucky! With the trip at an end there was just time for a visit back to the play section at the Kananaskis, which everyone enjoyed, even Jay Murphs and S/Sgt Adi Durrands (PT Corp), who swam the Widow Maker after capsizing in the egress eddy, Doh!
The link below takes you to an excellent river guide and for any further information ring me CPO Jan Matthews in AT policy on Mil Net 9380 22590.
http://members.shaw.ca/ marksguide/index.htm
Fit 2 Fight 2011 9 Adventurous Training
Mountaineering
Where: Rothiemurchus Lodge, Inverness-shire Mountaineering Telephone: 01479 861288 www.rothiemurchus.co.uk Where: Joint Service Mountain Training HIGHLAND REGION Wing, Ballachulish Telephone: 01855 811348 GRAMPIAN REGION
Where: Pine Cottage Newtonmore, HMS NEPTUNE Telephone: 01436 677266
TAYSIDE REGION
FIFE Sailing REGION CENTRAL REGION Where: HMS Caledonia Rosyth [email protected] www.rnsa.co.uk LOTHIAN REGION Telephone: 0131 331 3727
STRATHCLYDE REGION BORDERS REGION Mountaineering, Caving, Climbing Canoeing & Kayaking NORTHUMBERLAND Where: Joint Service Mountain Training DUMFRIES AND GALLOWAY REGION Ctr TYNE & WEAR North Wales Telephone: 01248 718366 DURHAM www.lahrc.co.uk CUMBRIA CLEVELAND Where: Bethesda – North Wales, Tai New yddian NORTH YORKSHIRE Telephone: 01248 600416 [email protected]
LANCASHIRE HUMBERSIDE WEST Where: Joint Service Caving – Ripon YORKSHIRE Telephone: 01248 718366 GREATER www.lahrc.co.uk MANCHESTER SOUTH MERSEYSIDE YORKSHIRE
E
D IR E H R S B CHESHIRE Y M S A CLWYD H H I LINCOLNSHIRE R G E N GWYNEDD I T T FIT2FIGHT
O
N
STAFFORDSHIRE
NORFOLK SHROPSHIRE LEICESTERSHIRE
WEST MIDLANDS RE HI CAMBRIDGESHIRE NS TO P M POWYS WARWICKSHIRE A Sailing H T E SUFFOLK R R HEREFORD AND I O WORCESTER N H S
D Where: HMS SEAHAWK Culdrose sailing R DYFED O B F centre, Cornwall & RN/M Sailing U D C E B K I Centre – Camber, Plymouth N SHIRE G RD GLOUCESTERSHIRE H TFO ESSEX Telephone: 01326 312364/552651 A HER WEST M GWENT S GLAMORGAN OXFORDSHIRE H www.rnsa.co.uk IR MID E GLAMORGAN GREATER SOUTH LONDON GLAMORGAN AVON BERKSHIRE
WILTSHIRE SURREY KENT
HAMPSHIRE SOMERSET
WEST SUSSEX EAST SUSSEX
DEVON DORSET
ISLE OF Sub-Aqua WIGHTDiving
CORNWALL Where: Joint Service Sub-Aqua Diving Ctr Bovisand, near Plymouth FIT2FIGHT Telephone: 01752 405573 www.jssadc.org
10 Fit 2 Fight 2011 RNLA OLTC Talybont Expedition Lost Mountain
OLTC Tal-y-Bont staff undertook AT in July at Gavarnie in Southern France.
The eleven personnel attending were split into two groups to facilitate the Gliding and Paragliding accommodation arrangements made
Where: Joint Service and for the three day treks over and around Paragliding Centre. Crickhowell the Ordessa Valley. Telephone: 01873 810386 www.raf.mod.uk/rafgliding Whilst the first group were experiencing Gliding at RNAS CULDROSE, RNAS YEOVILTON, the 50+km Trek, Group Two set out Portsmouth and the Joint Services Gliding Centre in search of the climbing venues, at RAF HALTON near Aylesbury. hampered slightly by poor weather, Contact RN gliding on RNGSA page within the though an indoor venue provided some PDev Portal where links to each of these centres challenging lead climbing training and can be found. an opportunity to brush up on our techniques.
The final climbing day provided the team with the experience of Via Ferrata, common place in the FIT2FIGHTmountainous regions of Europe. Freefall Parachuting The three day trek (taking the group from France to Spain) was a Where: Joint Service Parachute Centre Netheravon continuous flow of stunning scenery, Telephone: 01980 678278 favorable weather and challenging www.lahrc.co.uk ascents and descents. Due to the lack of availability at the Refuge, Group Two, carrying a little more weight to facilitate eating and sleeping, went back to basics and bivvied at the head of the Ordessa Valley. Off-Shore Sailing Day Three and the final 18km. An Where: Joint Service Adventurous Sail ascent of over 1km got the team up to Training Centre. Gosport 2750 meters and onto Le Breche de Telephone: 023 9276 5971 / 9276 5333 Rolanda, an amazing vista looking out www.jsastc.org to both the French and Spanish sides of the Pyrenees.
Pyrenees, a long way for a walk and a FIT2FIGHTclimb...... well worth it!
POWEM(R) Trevor Smith
Fit 2 Fight 2011 11 12 Fit 2 Fight 2011 Bethesda Tai Newyddion Cottage
Tai Newyddion is the Royal Navy and Royal Marines Charity managed cottage. It is situated in the heart of the Snowdonia National Park, 2.5 miles south of the town of Bethesda. Being ideally situated for all forms of mountain activities, canoeing, white water rafting, pony trekking, mountain biking and sight-seeing to name but a few of the many options open to you locally when you stay at the centre. *MID-WEEK The centre comprises of the following: FAMILY FLAT The main cottage. SPECIAL* The family room. 1200 MONDAY - 1200 FRIDAY The family flat. ONLY £105.00 Please note that the family room and *MID-WEEK flat are only available to families and FAMILY ROOM couples. SPECIAL* 1200 MONDAY - Dogs are not allowed at the centre 1200 FRIDAY under any circumstances. The centre ONLY £90.00 is open to all members of the British Armed Forces, their allies, MOD employees and their families. Cadet units are also accommodated.
FAMILY ROOM The family room is a large airy room with a double bed and two sets of bunks, Sky TV, a small kitchenette with fridge, microwave with convection oven MAIN COTTAGE FAMILY FLAT and grill, a toaster and kettle. Kitchen The main cottage consists of two self The family flat is a fully self contained utensils, crockery and cutlery are also contained units, each having its own unit, having a double bedroom and provided. There is also a separate fully fitted kitchen and lounge. One bunk room both sleeping 2, a toilet, shower and toilet. side has a room for 10 and one for 6, shower room and fitted kitchen the other a room for 12 and one for 5. complete with fridge, electric cooker Cost per night is £30.00. A supplement Toilets, showers and drying room are and washing machine. Kitchen utensils, of £5.00 per night will be added during shared. Both lounges have Sky TV. crockery and cutlery are also provided. the month of August The lounge has Sky TV, video, DVD Kitchen utensils, cutlery and crockery player and stereo. The flat is ideal for a are provided. family or one/two couples. Booking inquiries by e-mail to: Costs per person per night are £10.00 Cost is: £35.00 per night. [email protected] or for groups of less than 12, £8.00 for 12 A supplement of £5.00 per night will be by phone on 01248 600416. or more and £3.00 for children under 12. added during the month of August.
Fit 2 Fight 2011 13 Blue September by Lieutenant Doug Wylie RN
Blue September is about Men facing up to Cancer. 154,000 men a year are diagnosed with cancer in the UK and 81,000 men a year die from these cancers. Men in the UK are about 60% more likely to develop one of the cancers that affect both men and women, such as lung or bowel cancer. Men are also about 70% more likely to die from one of these cancers. However, many male cancer deaths can be prevented through healthy lifestyle decisions and early detection.
Blue September is a campaign created ‘pink ribbons’ publicity, but not many place in March each year and the to get the message out about cancer people realise that men statistically National Men’s Health Week held in in men. It aims to raise awareness are more likely to die from cancer than among UK men and women about women are. “One reason for this is all cancers; bowel, lung, melanoma, that men are often much slower in ...MHF is a charity prostate and testicular. It urges men to coming forward and seeking medical take preventative action by improving help, and this delay in diagnosis can that provides an their lifestyle choices and to seek cause real problems. Many male independent and medical advice as soon as possible cancer deaths can be prevented if they have a worrying symptom. through healthy lifestyle decisions and authoritative voice Sailors and Royal Marines in ships, early detection. “We want personnel submarines and establishments were to pop down and seek medical advice for male health in encouraged to paint their faces blue to if they think something’s amiss, or just the UK. raise awareness of men’s health issues, to set their mind at rest – it’s easy to do as the equivalent of the women’s pink and doesn’t take long.” cancer campaign. Lt Doug Wylie, from June and contributes to the wider HMS Temeraire, explained: “Everyone Blue September follows on from the education of our personnel and to knows about breast cancer and the Military No Smoking Day that takes the Navy Command Executive Health
14 Fit 2 Fight 2011 donation to support the Men’s Health Diamond held a JRs v Wardroom/ ...Sailors and Royal Forum’s (MHF) charitable work to raise SRs football match, participated in the Marines in ships, men’s awareness of cancer and other international fancy dress, come speak important men’s health issues. MHF is submarines and a charity that provides an independent establishments were and authoritative voice for male health ...154,000 men a in the UK. It tackles the issues and year are diagnosed encouraged to paint inequalities affecting the health and well-being of men and boys. MHF with cancer in the their faces blue to exists because men are unnecessarily raise awareness of and disproportionately affected by a UK and 81,000 men wide range of health problems and a year die from these men’s health issues, too often die young. 42% of men die before the age of 75 compared to 26% cancers. as the equivalent of of women. the women’s pink The MHF was founded by the Royal as a pirate event and held a 10km cancer campaign. College of Nursing in 1994 and became midnight run in Portsmouth Dockyard. an independent charity in 2001. The HMS Edinburgh participated in campaign. Units are encouraged forum works across a number of health the HMS Pickpocket Hill Race in to adopt a collaborative approach and related issues. Simonstown, South Africa and raised between the Unit Health Committee, a healthy amount of funding for the Medical Department & PT Department These include: MHF. The Chefs onboard also served to ensure maximum exposure of this blue themed food during the course of issue to their ships company. This • Physical activity one week. Blue custard was available, could be in the form of utilising manned • Cancer which apparently was very popular. stalls in convenient locations during • Workplace health the month of September within the unit • Mental health and/or educational literature passed to • Access to primary care What are you doing all men in the ships company. for Blue September In September 2011, several Naval The campaign is also about units held Blue September events to in 2012? encouraging personnel to make a raise this awareness campaign. HMS
Fit 2 Fight 2011 15 Why Should I Exercise When Pregnant? By CPO(PT) Mickey Breed
As is the case with many health exercise during pregnancy gain an some stage after the pregnancy. Within conditions, exercise can have a average 3.6kg less than sedentary three months of your return to work you powerful and positive contribution to individuals. Another reported benefit will be required to carry out your RNFT. pregnancy when applied correctly. is a reduction in perceived pain during The ability to pass the test in this time For example; research suggests labour. Women who exercise regularly will be greatly enhanced if you maintain that women who exercise during throughout pregnancy tend to have a safe and sensible training programme; pregnancy are happier with their easier, shorter and a less complicated this will also reduce the de-training body shape during the later stages labour. Finally let’s not forget the other effect that a prolonged reduction in of pregnancy; this can reduce the person in the equation, the baby itself. exercise intensity will have. Pregnancy possibility of pre-natal and post natal Regular exercise during the pregnancy is not a time to improve your fitness, depression. An active lady who appears to improve the baby’s ability to however it should not be a time to put continues light-to-moderate exercise deal effectively with any unanticipated your feet up and forget about it either! during pregnancy should, according to maternal stress (complications during The graph below gives an estimated available research, reduce the risk of labour). Research also suggests that snapshot of an individual who continues developing gestational diabetes mellitus foetuses of ladies that exercise may to exercise during pregnancy compared and a reduction in overall weight gain tolerate labour better than those of to an individual who doesn’t. Imagine during the pregnancy. Weight gain sedentary ladies. how hard the sedentary individual will during pregnancy is a natural process have to work to regain the fitness level with an average 24-33lbs (11-15kg) As a Service woman you may be required to pass the RNFT in a relatively being gained. However women who returning to a Service environment at short period of time (three months).
No Ex With Ex
0 mths 3 mths 6 mths 9 mths 12 mths 15 mths Estimated respective physical fitness level of an individual who continues exercise verses a sedentary lifestyle during the pre and post partum period with regard to regaining an RNFT pass level of fitness.
Although this article highlights the benefits of exercise during Warning signs to terminate exercise pregnancy it is also appropriate to highlight when exercise Excessive shortness of breath should not be carried out and when it should be stopped: Chest pain or palpitations Absolute contraindications to pre-natal exercise Presyncope or dizziness Cardiac disease Painful uterine contractions or preterm labour Restrictive lung disease Leakage of amniotic fluid Incompetent cervix/cerclage Vaginal bleeding Multiple gestation Excessive fatigue Persistent bleeding in the second and third trimesters Abdominal pain, particularly in back or pubic area Pre-eclampsia or pregnancy-induced hypertension Pelvic girdle pain History of premature labour Reduced fetal movement Ruptured membranes Dyspnoea before exercise Headache Further information can be found online on the NHS website Muscle weakness or in the RCOG guidelines to pre and post natal exercise. Calf pain or swelling
16 Fit 2 Fight 2011 Beacons Challenge
The Beacons Challenge is an Adventure race run over two days. There are two categories: Novice, 26Km, and Advanced 32 Km walk over the highest peaks in the Brecon Beacon National Park. Day 2 a 24km and 32Km bike race for the groups with both teams completing a 1.5km open boat phase across the Pontsticil reservoir. Nine teams entered from all over the country; it was a great chance for all of the competitors to get out of the office to challenge themselves, and demonstrate stamina, physical fitness, commitment, grit and robustness.
Day 1 3, 2, 1 Go, Racers are away, the last 6 months planning has come to fruition. The novice and advanced teams start the race at the same time but at two different start points. The weather is fairly good, with outbreaks of rain, but everyone is in good spirits and looking forward to the challenge of getting across the Beacons. All teams pass through the checkpoints successfully, and things are quite tight in the novice section between Eastern PT Region Office and HMS RALEIGH Team 2, with BRNC dominating the hill in the advanced section. There is a great sense of team spirit as the competitors are applauded over the finishing line by the other teams who have already finished.
Day 2 The teams are sent out at 5 minute intervals on their mountain bikes and if the teams are up for it there is a challenge straight away, “catch the team in front”: it had the makings for an exciting day. First injury of the day, and a swift response from the staff at OLTC, one of the BRNC team members came off his bike and over the handle bars. Teams were moving well through the course and progressed quickly to the open boating phase. Here they would have to conduct a Kimms game (memory test) paddle out around a designated buoy and back; once out of the water they would have to remember the items and record them, penalty points would be incurred for each wrong answer. The teams then completed the rest of the mountain bike course safely returning to OLTC tired but happy.
All that remained was the presentation of prizes, we were privileged enough to have Commodore Bennett OBE RN, DNPS to present the awards. The Commodore, up for a challenge himself, went out on the course and experienced the Mountain Biking and Paddling phases.
Congratulations to all competitors who took part this year, especially BRNC who won the Advanced competition and HMS RALEIGH Team 2 who won the Novice race. Beacons Challenge 2011 was a resounding success, we hope to see more teams entered next year. Date for your diary Beacons Challenge 2012 is 18-20 June. Sgt Jay Boardman RM.
Fit 2 Fight 2011 17 Responsibilities of a RN Sports Officer
Steve Lemon - I am the RN Sports Officer for Hockey and Swimming based at HMS TEMERAIRE.
Gary Thomas - I am the Assistant RN Sports Officer for Swimming and Hockey on the staff of DPND based at HMS TEMERAIRE. I am responsible, through Steve Lemon, to Cdr Peter Lewis SO1 NSR for the development of Swimming and Hockey, within the service, from Grass Roots to potential International Representation.
So exactly what is a sports officer and get in touch. The RN currently has 5 a Bi annual basis the Inter-service Indoor what tasks am I required to carry out? representative teams, Senior Men, and Outdoor Competitions. Ladies, U23’s and Men’s/Ladies Masters. Steve Lemon - I have one member of I am responsible for facilitating all of their I am also currently looking at staff Gary Thomas who is responsible for training requirements including pitch/ implementing a coaching and umpiring all things swimming which allows me to accommodation booking, ensuring pathway where we can develop more focus on the RN Hockey, you will hear the necessary equipment is available coaches and umpires within the RN to more from Gary later. and even washing the playing kit on cover the current shortfall. completion. My main role as the sports officer for The RNHA has had another fantastic hockey is to promote the sport from I also organise a number of competitions, year with the Senior men winning both ‘grass roots’ to elite level. I am the the ‘Inter-Spec Tournament’ which is indoor and outdoor inter-services and liaison between the PT staffs and the our grass roots competition which is the U23’s taking their outdoor title. None RNHA for all grass roots activity and held over a weekend and players of all of this would be achieved with the hard am shortly about to deliver some grass abilities, but especially those new to work and effort of the committee and roots sessions at HMS COLLINGWOOD the game are welcome to come along coaches and I would like to take this and HMS SULTAN, if you require any and have a go. The Navy Cup, Inter- opportunity to thank them all for their further information please feel free to Command (Indoor and Outdoor) and on outstanding effort and support.
18 Fit 2 Fight 2011 Gary Thomas - RN Sports Officer venues. To help ensure these events athletes and can provide assistance Swimming / Hockey are successful I endeavour to maintain a and guidance for anyone wishing to developmental pathway that will assist take part in Swimming, for fitness or I primarily deal with all areas of aquatics participants’ progress in one or all of the competition, Diving, Water Polo either and have a secondary role in assisting disciplines that aquatic sport provides as competitors or officials or both. with the development and organisation and that are endorsed by of RN Hockey. the Service. Aquatics offers diversity, can be individual or team based and offers In my primary role as the SME for Through established links with the national qualifications ranging from swimming I am responsible for the governing bodies of the different aquatic Timekeeping, Judging, Refereeing, programming and organisation of major activities catered for, it is possible for Lifeguarding and Lifesaving. My events, which include the RN and Inter me to provide a varied programme of responsibility in this area, using the Service Championships, Combined recreational, vocational and competitive links with each governing body, is Services Triangular Tournament, RN & opportunities at various levels. to provide a programme of courses Combined Services tours and training that provide recognisable, useful and camps for each of my disciplines Grass roots activities assist in the transferable skills. at UK and International events and identification of possible representative
Fit 2 Fight 2011 19 The Royal Navy Kayak Association
20 Fit 2 Fight 2011 HMS EXCELLENT where we’re running a variety of flat water courses including BCU 1* and 2* awards (foundation / improver awards) and 3* Sea Kayak (an intermediate award). Key to our development programme, we’re also running UKCC Level 1 and 2 Coaching Courses. The people on these courses will be our future coaches at our pool and flat water sessions.
Canoeing and kayaking often form the basis for AT expeds and we actively encourage our members to make use of the opportunities presented by the Joint Service Adventure Training Centres and other Service organisations by advertising The Royal Navy Kayak Association Championship level. The RNKA runs them in our regular newsletters. An (RNKA) exists to promote and develop Navy Championships and competes exped can be great consolidation for skills canoeing and kayaking within the at Inter Services for each of these like balancing and righting a boat, rolling Naval Service. This involves running, disciplines. However, think of a Slalom and directional control. For our coaches promoting and supporting participation Paddler lined up on the start line for a and aspirant leaders these provide in competitions at Navy Championship big race. He or she needs to be fit, fast, opportunities to gain personal paddling, and Inter Services level, providing mentally prepared and well-practiced leading or coaching experience to provide guidance and advice on recreational to win. Equally to even complete the as evidence for their next award. In 2011 aspects of the sport and advertising all course they must be able to manoeuvre RNKA members have paddled white opportunities to participate in canoeing in the direction they want to go, cope water on Bavarian Surprise and in the and kayaking that are available to with doing this on white water, right French Alps, Canadian Canoed in Canada members of the Naval Service. themselves if they overbalance and know and Sea Kayaked in Cyprus – all as part what to do if they can’t right themselves. of Expeds advertised by the RNKA. The six main competition areas of So whilst the RNKA is there to develop canoeing and kayaking are: people to compete in these disciplines We also run our own AT expeditions - Sprint and Marathon a lot of our work is about getting people and training sessions prior to Navy (short and long distance on the flat) out on the water in boats to develop the Championships or Inter Service events. - Surf (like with a board but in a kayak basics – whether in canoe or a kayak! EX WHITEWATER FRENZY has started or on a waveski) Starting out can be a lot easier when to become an annual event where during - Slalom (be the fastest through a it’s indoors in a nice warm swimming some winter weekends on Dartmoor series of poles on a section of pool and one of our main activities is paddlers from the Naval Service are white water) to run weekly pool sessions at RNAS encouraged to challenge themselves - Wild Water Racing (fastest down the Culdrose, HMS COLLINGWOOD and kayaking down white water rivers and white water course wins) HMS DRAKE. New faces are always have the opportunity to gain BCU awards. - Freestyle (battle to do the most welcome and our existing paddlers get We also ran EX SOLENT SPLASH where impressive tricks on a river) the chance to keep up their skills when some paddlers made the crossing from - Canoe Polo (very similar to 5 a-side work commitments or weather make an Portsmouth to the Isle of Wight and the football but in boats) outdoor session impractical and keep whole group gained valuable experience in touch with other RNKA members, paddling around Isle of Wight coastline. Sprint and Slalom feature at the swap ideas or even try out each others Importantly, both of these expeds have Olympics and for all areas the UK boats. Recently we’ve moved several helped our leaders of the future (those has teams that compete at World boats to Whale Island Sailing Centre at working towards their 4* and 5* leadership awards) gain logbook hours.
So as you can see 2011 has been a busy year for us so far and there’s already lots planned for 2012. If you’d like to get involved with any of these types of events or would like further details about the activities offered by the RNKA please take a look at our website www.rnka.co.uk.
Lt Helen Coxon RN The author is Secretary of the RNKA and a keen paddler and coach.
Fit 2 Fight 2011 21 Talented submariner sets two british indoor rowing records
CPO Leiba (48), HMS TALENT, broke two British records in the men’s heavyweight 40-49 age group at the annual Farnborough Indoor Rowing competition in May.
He rowed 1000m in 2 mins 58.2 and 500m in 1 min 19.8. Both performances set the world benchmark in this category for the 2011/12 season. The Farnborough event is normally over a distance of 5000 metres followed by 500 metre sprints. The 1000 metre event was staged specifically for CPO Leiba to attempt to break the British record having being one second away 4 weeks earlier. With Royal Navy team manager Paul Winton and RN competitor Lt Cdr James Thompson acting as coxswains combined with an expectant crowd, Leiba powered his way to victory. The 500 metre record may well have been broken earlier this year at the English Championships in the Manchester Velodrome this year had the machine been able to withstand the strain. Leiba, a Reactor Panel Operator, is a relative newcomer to competitive indoor rowing. His first event was the Royal Navy championships in Sep 10 followed by the British, English and world championships where he finished 17th.
A significant portion of his preparation took place whilst deployed east of Suez. Coming from a weight training background his strength and power was augmented with regular aerobic sessions on the rower to improve stamina. He also participated in a Fleet Competition “row the Suez canal” event where TALENT were narrowly beaten by HMS MONMOUTH for the period 1 Jan – 31 Jul 11.
22 Fit 2 Fight 2011 Dignity in Defeat
A sunny autumn afternoon HMS SULTAN’s boxing team competed on a civilian show for the first time in well over a decade. Four members of the boxing squad competed outside at Portsmouth University. Over the last 5 months HMS SULTAN boxing club has increased it’s numbers to over 20 boxers attending twice daily sessions including early morning runs. The club is well respected and receiving great feed back within both the civilian and military boxing worlds.
STU CONNELL (SULTAN) SAM LAWRENCE (SULTAN) boxers. Clayton dug in throwing right Lost Points(Unanimous) Lost Points(Unanimous) hands over the top landing some good QUINN (GOLDEN RING) WEEKS (COPNOR) shots. In the 3rd round and tiring a little he battled all the way to the bell Connell faced a more experienced and Boxing a more experienced opponent loosing narrowly on point’s. This bout taller opponent which made him work Lawrence found it difficult to land a will set Clayton up nicely for the Eastern harder for his points. By the 3 round shot as his agile opponent kept moving Championships in October. Connell was tiring but again started well out of range. Again a points defeat but shots soon began to land on him. for SULTAN but a possible rematch in A fantastic effort from all four boxers Connell can take great pride in taking November is being discussed. who not only did themselves proud but the more experienced opponent to the also HMS SULTAN and the Royal Navy score cards and this will only benefit him ADAM CLAYTON (SULTAN) in the way they conducted themselves more for later bouts, a brilliant start to the Lost Points(Unanimous) both inside and out of the ring. season. LAWRENCE (POMPEY UNI) POPT Daz “Hatchet” Hoare CRAIG MORRIS (SULTAN) Clayton was boxing in his first bout Head Coach Lost Points (Majority) which was a fantastic 3 hard round STRETCH (POMPEY UNI) match with good punches from both
In his first bout Morris came out of the blocks firing on all cylinders landing heavy head shots at ease giving his opponent a standing 8 count. In the 2nd round the punishment and pressure did not stop but then a bizarre decision by the referee happened, Morris landed a huge right hand that wobbled Stretch right down to his boots only for the referee to give Morris a standing 8 count. In the 3rd round both boxers landed good shots with both boxers making it to the final bell. It was a complete shock when the decision went Stretch’s way on a majority decision. A fantastic start to Morris’s boxing career apart from the result, setting him up for the Eastern Championships.
Fit 2 Fight 2011 23 I have been competing in triathlons for the past 16 years Inspirational balancing my sometimes excessive training with family and work. I had always been a strong swimmer, cycling to and from work and running for general fitness so putting the three Stories components together seemed a logical step. During this time I have completed sea drafts in HMS GLASGOW, Forward Support Unit, ARK ROYAL and ILLUSTRIOUS and still been able to work towards promotion to Lieutenant RN.
My first triathlon was in 1994, aged 24, 2.4 mile swim, 112 mile cycle and for something to do between football 26.2 mile run. These distances were seasons. This was the John ‘Bimble’ daunting individually but put together Munnings Memorial Novice Triathlon seemed near impossible. Being my first held at HMS DRYAD and consisted of a Ironman my main goal was to complete 400 metre pool swim, 13 mile cycle and the course, which I did, and I was 3 mile run. After this event I continued apprehensive lining up alongside 2000 to compete at the sprint distance events fellow competitors. with the swim leg taking place in public swimming pools Subsequently I have competed around the world in different distance events Football knocks were affecting my including the Escape from Alcatraz triathlon training so I stopped playing in San Francisco, (jumping off a boat and stepped up to Olympic distance on the shore of the prison to swim tri’s. These are a 1500 metre open ashore), a Half Ironman in Belgium, water swim, (in either a lake, river or Olympic distance in Lanzarote and sea), 25 miles cycling and a 6 mile run. at the Half Ironman Age Group World I managed to train for these distances Championships in Florida. The RN easily whilst shore side commuting 22 triathlon squad regularly conduct a warm miles on my bike each day, running weather training camp and I have been and swimming at lunchtimes or in selected to attend this camp 3 times. the evenings. Whilst onboard ships, I returned to Austria to do the same training was somewhat curtailed with Ironman four years after my first attempt no opportunity to swim despite being and managed to improve my time by a surrounded by water. Running was little over the hour by being able to run around the upper deck and cycling on a almost the entire marathon with each 1.5 turbo trainer. I managed to keep a base miles quick enough to pass the Royal level of fitness and supplemented this Navy Fitness Test. ://www.rnrmtri.co.uk/ whilst alongside for maintenance and leave periods. Lt Craig Spring RN
In 2001 I upped the challenge of the Ironman and entered an event in Austria.
24 Fit 2 Fight 2011 Having discovered endurance sport in 2010, graduation to triathlon was a natural step, reports Lt Cdr Paul Ottewell, CO MCM1 Crew 6. His debut race was at Ironman 70.3 UK 2011. Here is his report.
I selected the Ironman 70.3 UK 2011 as my first triathlon, attracted by the venue’s proximity to Plymouth. It was only after signing up that I learned that the UK course, held at Wimbleball Lake in Exmoor National Park, is reputed to be the most challenging on the Ironman 70.3 world circuit. At this stage, I could not swim a length of front crawl and did not own a road bike.
Seven months of training and a new bike later, I was one of the 1,221 wetsuit-clad athletes starting the 1.2 mile swim leg of the chilly reservoir. A little nervous, I stayed on the flank of the pack, to avoid the jostling that befalls the more competitive element of the field. It was a fun swim though and I was momentarily sad when I hauled myself ashore with a split of 46:55.
The 56 mile bike leg features 54 hills, 6 of them brutal, but I had attended a recce day 6 weeks earlier and was ready. My bike was geared so that I could spin up the worst of the gradients while others were off their expensive carbon steeds and walking. The bike went exactly according to my race plan with a split of 4:02:47.
Running is my strongest discipline but doing so after 4 hours of cycling was always going to be hard. With little left in reserve, I initially fast-walked the uphills. Things improved steadily as my legs adapted. By the half-way point I was eating and drinking anything I could get my hands on, having burned nearly 5000kcals since breakfast. My quads hovered on the edge of cramp through the last few miles but I kept moving, steadily picking off fellow competitors in the process.
The endorphin rush as I turned onto the finish straight would have felled a horse. I crossed the line in 7:15:26, exhausted but very proud. Considering that this was my first triathlon, I was simply pleased to have finished but my overall time was not that far off my race plan of sub-7 hours.
What a sport! I am hooked.
Fit 2 Fight 2011 25 Preparing to attend the RNWSA Alpine Championships 2012 Tignes By CPOPT Gary Aldridge Age 51, Snowboarder 1st, Skier (ish), Nearly a Grown Up!
Now into my 30th year as a Clubswinger, and 12th year as the Logistics Manager for the Alpine Championships, I feel qualified to introduce the event and pass on some advice.
So you’ve seen the adverts and your back to your cabin because lets face it long-term skiing, your cardio program request to attend the Champs’ has you can lie on your pit anywhere in the should include 3 to 5 days each week been approved, you’ve never been world but opportunities to get about the of your favourite activity (best examples Skiing or Snowboarding before, so Alps, whilst on duty status don’t come include Running, climbing stairs, Step what have you signed up for? Welcome around too often. Aerobics, Elliptical Trainer, Spinning and to the world of Adrenalin. Rollerblading). Try to have a variety of I forgot to mention falls are exhausting workouts lasting from 20 to 45 minutes. Here’s my definition, in ‘Jack Speak’, and will take it out of you, but……If As you get closer to your trip, you can of an average 2nd day for a complete you don’t fall over you’re not pushing also add time to one of your workouts beginner. 0830 meet up with your yourself. so that you have one long workout each instructor, check for injuries, aches and week. Below is a sample schedule, pains, do some rigorous stretching You’ve paid £200 for a 6 day lift pass, just to give you some ideas, feel free to and then hit the slopes to consolidate if you have not prepared for this make your own schedule. and improve your skills from the day adventure then you’re in for a shock before. This is where the fun starts, because at the start of day 4 your body Workout 1: Interval training, its like a steady aerobic workout on a will be saying “I’m tired” and you are not 20 to 30 minutes Cross Trainer for the next hour and a going to want to get out of bed…..FACT. Workout 2: Medium-pace workout, half!.... QUICK STAND EASY (you’re 40 minutes still excited)….. Then back at 1030 to If you already exercise, you may need Workout 3: Short, intense workout, do it all again for another hour and a to tweak your workouts to make them 20 minutes half. Luckily all the RNWSA instructors more effective. Workout 4: Medium-pace workout, are excellent at judging the ability and 45 minutes strengths of their students; this will Build Your Endurance Workout 5: Long, slow workout, dictate how long your lunch break is. If you want to get your money’s worth 60 minutes You will need to replace all the fluid out of that expensive lift pass, you’ll you have lost (Breathing and Sweating) need plenty of cardio endurance. Build Your Strength and definitely replace all the calories Most of us hit the slopes and plan on What makes Skiing/Boarding such a you have burnt off during your 3 Hour skiing/boarding all day, even if it’s been great exercise is that it uses all of your Forenoon workout. months or years since we last skied. By muscle groups. However, some muscles afternoon, you’re so tired that you lose are used more than others. Those The afternoon will consist of either ‘Free focus, and this is often when injuries are the ones you want to concentrate Ski/Ride Time’ or further instruction but and accidents happen. on when it comes to your strength the last thing you’ll want to do is go To prepare your heart and body for workouts. These will involve:
26 Fit 2 Fight 2011 1. Quadriceps. Probably the most b. Snowboard. The snowboarders will used muscles are the quads which need to put in some serious work hold you in position as you maintain here as both the back and abs will your stance and they also provide be the main muscles used when the protection for your knees. Great Instructor shouts “Roll over onto your exercises for the quads include Back or Front and stand up”. squats and lunges. NB:You cannot do enough core work 2. Hamstrings and Glutes. As you in preparation for either discipline…… travel downhill, you typically hold FACT your body in a flexed position - meaning you’re leaning forward from 6. Arms. Along with your back, arms the hips. This requires great strength help you push off with your poles, while from your hamstrings and glutes as stabilising your shoulder joints. Be sure they help stabilise your body. Work to work your biceps and triceps. your hams’ and glutes’ with deadlifts or hamstring rolls. This is essential for snowboarders as the only way to get up is using all the muscles 3. Inner and Outer Thighs. Your inner in your arms, If you don’t put some thighs work like crazy to keep your serious work in prior to the Champs you’ll skis together. Your outer thighs keep definitely live to regret this. your body stable and help you steer. Work these muscles with side lunges, Final point. The Championships inner thighs squeezes and leg lifts. Organising Committee pride themselves ...If you already on ‘Old NS Values’ these include Work exercise, you may 4. Calves. Because your knees Hard, Play Hard. At the end of the day are bent as you ski, your calves you might want to meet up with old ship need to tweak your (specifically the soleus) help you stay mates during ‘Après’ to discuss that upright so you don’t fall over, your ski ‘180’ you nailed, even though you didn’t workouts to make boots help too; (snowboarders do fall mean it!!!! Don’t forget you’ve got more them more effective. over, but with style!) You can work instruction tomorrow and remember this muscle by doing calf raises. what I said earlier, you can drink anywhere in the world but when you’re 5. Abs and Back. Because you’re in a back at work in the UK you will not have flexed position, bent over, your back the opportunity to go ‘Bombing down a has to work like a maniac to hold RED RUN’! your body in that position. Your ‘abs’ help in that endeavour, whilst also Once again the Fancy Dress will take protecting your spine. place on the Thursday evening: a. Ski. Your ‘lats’ get involved as you Week 1 – Rocky Horror ski on a flat surface or uphill, using Week 2 – The Letter ‘B’ your poles for leverage. Work these muscles with exercises like bicycles, For more information go to: woodchops, back extensions and rnwsa.co.uk and dumbbell rows. [email protected].
Fit 2 Fight 2011 27 Edinburgh’s Tattoo
March was the beginning and raise money for the RNRM Charity. company with two full rugby strips, warm up t-shirts and suits for the ships rugby of LPT Leon Taylor’s range Three five man teams took part in swimming a total distance of 21.6miles, team to wear in their future fixtures. of interesting and unusual cycling 1008 miles and running 157.2 Proudly displayed in their Rugby match activities, beginning with the miles over three days, whilst the ship in South Africa. ‘Gherkin Run’. Six members transited from Portsmouth to Edinburgh. of the crew ran up the central The swim was conducted at 0645 at In April eight teams took part in the stairwell of this building to TEMERAIRE before two from the five Highland Warrior Competition on the flight deck. the 38th floor. A total of 1037 man teams made their way to Edinburgh by road. The remainder completed the steps and in the process challenge onboard using the exercise Tug of war (won by the Stokers), the raised money for the NSPCC. bike and treadmill. Chiefs and 3E female mess competed for the plate. Other events include the Pictured are LET (ME) “Groggers” Later that month thirty five of the Farmers walk, Highland Squat and the Masterman, ET(ME) “Thelma” crew visited Edinburgh Rugby Club at Scottish Jig. Mandebvu, AB “Hilly” Hilbourne, AB Murrayfield stadium, watching a league “Lenny” Leonard and AB “Bob” Redford match. The crew went on to the pitch The event gave the ship’s company an at half time to attempt to score a try. opportunity to get some fresh air and A triple ironman challenge was A ship’s plaque was presented to the take part in a very enjoyable day prior to undertaken by sixteen crew members club who in return presented the ship’s starting a busy Joint Warrior Exercise.
28 Fit 2 Fight 2011 South African Navy – Winter Sports Day 2011
End of June sports teams and spectators, most of the ship’s company, muster at 0700 on a cold and wet flight deck at in Cape Town. The competition covered 5 events:
race; it was a very challenging route allowing them to take in some of the breathtaking views along the way. The ships company also enjoyed some other fixtures against the local sides. 2nd Football team played against the Olympic sports Club in a fixture which originated back in early 1920’s. Hockey team played against the South African Beach Swim Technical College, it was a very useful Football: 1st team won 1:0 in a tightly In Sep six crew members joined game for the developing side with a fought match where the locals were hundreds of other crazily dressed mixture of new and first time players. happy to pass the ball around at the people in what turned out to be a The final score was 6:3. back and make Edinburgh work for any very eventful day at Fish Hoek Beach possession. in South Africa. The ships company were taking part in the Spring Splash, Rugby: The home team were a an annual event where Cape Town disciplined mixture of SAN second team invites all of the locals to join them to players and youth players. The game celebrate the start of the spring season finished 24-22 to SAN but given another by taking a group swim in the Atlantic 5 to 10 mins Edinburgh could have Ocean come rain or shine. Lining up tipped the balance. on the beach we were unaware that we were taking part in attempt to set a The Golf Association enjoyed two days new world record for a number of line of Golf at the Royal Cape and Clovelly dancers. The record was beaten with Golf courses in Cape Town. We also over 350 people taking part. Record found the time to take advantage broken it was a dash into the ocean. of the week in Cape Town to rest, relax and explore the Western Cape The fun wasn’t over as the Fancy Dress region. Particularly popular was the awards were handed out with the first winemaking area of Stellenbosch, the prize to best female fancy dress went Cape Peninsular and of course the to AB “Super woman Claire” Lackenby Basketball: First fixture for our newly breathtaking views from the summit of and best male fancy dress went to formed team who spent the majority of Table Mountain. Clubz. The rest of the ships company the first two quarters defending in their CH “Steve” Dooley, LS “Bumble Bee own half. Edinburgh stepped up a gear Laura” Hallis and MA Kate Armstrongs’ in the third quarter and scored the only costumes were not enough to contend three pointer of the game. Despite this with the Cape Town Golden Girls. It there was no return from the number was a great afternoon and the ships of baskets scored in the first half. company made the most of the Edinburgh 18:62 SAN. winning combined £50 voucher for a local restaurant with a free bottle of Netball: The Netball team also enjoyed champagne thrown in. their first fixture and soon gelled looking like an experienced team. Despite being their first game they still managed to come away with a convincing victory In Aug some members of the ships’ winning 8:5. They will be looking for company entered Berthas Beach opponents upon their return to the UK Dirty Dash in the Falkland Islands. It later in the year. consisted of a 6 mile cross country event or the team duathlon event, 3 mile 8km Race: Eight members of the off road bike ride and a three mile cross ship’s company took part in a local 8km country.
Fit 2 Fight 2011 29 Fleet Competitions
During the period 1 Jan to 30 Jun 2011, the following Fleet Competitions were contested:
Montague Cup 50 X 1km (wef 1 Jan 2011) HMS Ocean recorded a time of 2h 48m 5.4s over the old distance of 100km, narrowly beating HMS Vengeance into second place who recorded a very respectable 2h 59m 21.6s. Well done to both units and BZ indeed. This is the Mighty ‘O’s third consecutive victory, is there any unit out there capable of dethroning them?
Row the Suez Challenge - 81 X 2km During the transit of the Suez Canal on 15 Jun 2011 HMS Sutherlands Ships Company ignored heat on the upper deck, and rowed the entire length of the Suez Canal with some impressive times. The Type 23 was escorting the Flag ship HMS Albion through the Canal and challenged them to undertake the famous (infamous!?) Fleet competition. HMS Sutherland completed the 162km distance in an impressive time of 10hrs 31min and 15 seconds but this was beaten by the flag ships time of 9 hrs 51 mins and 42 seconds. Sutherland recorded the fastest single time of 6 min 22 seconds; this impressive time was set by LT Viggers OCRM. By way of a challenge to all the CO’s and XO’s amongst our readership, the CO HMS Sutherland recorded a time of 7m 24s with the XO just astern with a time of ...This is the 7m 41s. Mighty ‘O’s third
Overall Results: consecutive victory, 1st – HMS Albion - 9h 51m 42.9s is there any unit out 2nd – HMS Monmouth - 10h 15m 50s there capable of 3rd – HMS Sutherland - 10h 31m 15s 4th – HMS Turbulent - 10h 49m 16s dethroning them? 5th – HMS Richmond - 10h 49m 43s
Right - ‘Next time you have a good idea, keep it to yourself Clubs!’ LPT Ronnie Barker, HMS Sutherland, encourages an oppo during his 2000m
30 Fit 2 Fight 2011 The Rose Cutter Bowl - 20 X 1KM
On 18 Jun, 34 members of HMS Mersey’s ships company (which from a total of 48 meant 71% participation!) took part in the Rose Cutter Bowl event, with the top 20 rowers taking 1h 9m 44s to complete the 20km distance. The rowing took place on the cargo deck and it was CPO(ME) Hindmarch’s first patrol onboard as the newly joined AMEO. He celebrated this by recording the top time of the event of 3min 13.2sec. AB(SEA) Crabtree recorded the second best time of 3min 16s, with Lt Kemp ‘Guns’, third with 3min16.8s.
Fish boarding operations continued throughout the evolution and Lt Kemp’s effort was on his return from 6 hours as Boarding Officer. All entrants gave their all, to the extent that several were unable to stand for some time afterwards.
Right - CO HMS Mersey, Lt Cdr Mark Anderson, guiding his ship to victory in this year’s Rose Cutter Bowl.
Running Competitions: During the reporting period only one of the running competitions was contested, which likely reflects, the high Op tempo we are currently experiencing. It’s not likely to change any time soon, so I would ask that we continue try our utmost to get Jack and Jenny out of the Ops Room and onto the upper scupper to take part. Remember, all work and no play makes Jack (and Jenny) a dull boy (and girl!) A reminder of the competitions that are out there for you all to take part in:
- The Mike Till Trophy – 50 x 1 Mile Above- Capt MFP (Capt M T G Durkin RN) presenting the Rose Cutter Bowl to relay –Any Fleet unit underway. HMS MERSEY during his visit onboard 12 Aug 11, accepted by the fastest entrant (AMEO - CPO(ME) Troy Hindmarch). - Swann Hunter Challenge Shield - 25 X 1 Mile relay – Any Fleet unit, conducted ashore. Contact the Collingwood PT Staff on delivery of Adventurous Training and/or 93 825 2434 for details. Challenging Activities. At time of going to - The Norfolk Trophy - 50 X 1 Mile press this trophy has been uncontested. Fleet units and Establishments, The latest winner of the Top of the conducted ashore. Rock race was HMS Iron Duke who All units are reminded that full details, recorded a time of 1h 59m 48s. including eligibility, of these competitions The Edinburgh Challenge Cup (Cliff & are held within BR9263 FRECI’s, which is Chasm held at MWS Collingwood) – The Bulawayo Trophy is awarded to the available on the Intranet. Open to all Fleet and Shore units. unit who displays the most effective
Fit 2 Fight 2011 31 Female focussed grassroots: Scotland
Scottish female sailors have been enjoying a variety of activities aimed at promoting female participation in sport.
January’s boxing course was used to discover new talent and utilise it as a method of keep fit. The aim was to enter the RN Scotland vs RAF Scotland Boxing dinner show. In early March there was an AT Exped, Ex Pink and Fluffy, to Talybont, North Wales. The group utilised facilities at The White Hart Inn Bunkhouse. The week consisted of mountaineering and caving which was led by POAET Steve Church of the Outdoor Leadership Training Centre (OLTC). The cave to be explored was Port Yr Ogof which challenged the team and did what AT is supposed to do and put some outside of their comfort zone whilst being in a controlled environment.
Dinghy sailing was on the agenda for May where 6 participants were blown off the water and moved onto powerboats due to typically Scottish weather and burned petrol for 45 minutes each.
Sgt Palin RM, Northern Area ATI delivered Rock Climbing, showing the group everything from figure of 8 knots to belaying. This was a welcome distraction for members of the newly formed P Sqdn who had recently been deployed.
A swimming coaching session was delivered which was designed to improve technique. WO1 Morrison’s keen eye corrected each person as they attempted a number of drills. The Grassroots principle proved its purpose allowing one non confident swimmer to achieve swimming the front crawl with another going on the following day to enter the Inter Part Swimming Gala.
32 Fit 2 Fight 2011 ...For the upcoming term, several events are scheduled to continue the female grassroots programme.
Although not specifically aimed at the females, Grassroots Athletics and Wakeboarding saw several take part. Wakeboarding had 5 females whilst 9 more attempted an afternoon of swimming in Loch Lomond! Athletics was indeed another success as it produced two female athletes who eventually participated in the RN Athletics Champs in June. Those females made up a team who came second in the 4 x 100m relay. One of them, Wtr Amy Slater, was also chosen to represent the Royal Navy at the Inter Services Athletics.
For the upcoming term, several events are scheduled to continue the female grassroots programme. It proved an effective way to get ladies to take part in sport but it has also assisted in conquering fears and producing sportswomen, which is vital to the Royal Navy’s sporting future.
LPT Reggie Cawley HMS NEPTUNE
Fit 2 Fight 2011 33 HMS Scott in the Antarctic
HMS SCOTT was deployed to the South Atlantic and Antarctica during the early part of the year. The deployment gave ample opportunity for activity that the ship’s company grasped with both hands.
During the deployment the embarked A South Pole Challenge was undertaken covered between 6 Feb and 5 Mar 11. Royal Marines ‘yomped’ from San upon sailing from the Falklands as Not quite enough to get us to the pole Carlos to Stanley taking a similar SCOTT assumed the role of Antarctic and back which was a disappointment route to that taken during the 1982 Ice Patrol Ship. The challenge was but can anybody else achieve it I landings. They covered 74 miles on set to reach the South Pole by cycling, wonder with a similar sized team? See dirt tracks and footpaths in four days. running, rowing, cross-trainer and Spirit of Scott pages 40 – 41 for news Other members of the ship’s company step machine while the ship was of a large expedition being undertaken performed well when they challenged in Antarctica. The distance to the later this year. HMS GLOUCESTER to a game of geographic South Pole from McMurdo football at MPC. Despite SCOTT having Sound and back is 3000km. This is The ice patrol man competition fewer players to select from they ran out the same route that Captain Scott consisted of various stances and events winners with a final score of SCOTT 2 planned to take in 1911/12 on the Terra outlined below with the added challenge GLOUCESTER 1. Nova expedition. A sterling effort was of the freezing Antarctic conditions. made by all and a total of 2595km was
MEN WOMEN 1KM ROW(TIMED) 500M ROW(TIMED) MILL PRESS 40 KG(MAX REPS) MILL PRESS 10KG(MAX REPS) PUSH UPS 1 MINUNTE(MAX REPS) PUSH UPS 1 MINUTE(MAX REPS) DIPS 1 MINUTE(MAX REPS) SEATED DIPS 1 MINUTE(MAX REPS) IRON SAILOR(TIMED EVENT) IRON SAILOR(TIMED EVENT) AFFF POWER WALK(DISTANCE) AFFF POWER WALK(DISTANCE) FENDER PULL 4 REPS(TIMED EVENT) FENDER PULL 2 REPS LIGHTER WEIGHT BENCH PRESS MACHINE FULL BENCH PRESS MACHINE MINI STACK(MAXIMUM REPS) STACK(MAXIMUM REPS)
The Senior Rates mess completed a 33 mile bike ride from Mare Harbour to Stanley on 1970’s Chopper bikes. This was not an easy undertaking given the bikes measly 3 gears and the pot-holed gravel road they had to negotiate. The 13 SRs completed the journey in good time and raised over £3000 for the charities ‘Hop, Skip & Jump’ and the ‘MS Society’.
34 Fit 2 Fight 2011 What are the Components of a Functional Exercise Programme? An effective FT exercise programme should include a number of different elements:
• Functional tasks based on everyday life activities/tasking. • Integrated – A variety of exercises that work on flexibility, core stability, balance, strength and power, focussing on multi joint HMS Scott movement planes. • Progressive – Steadily increasing in the Antarctic the difficulty of the task. • Use of real-life object manipulation. • Repeated frequently. • Performed in context-specific environments (e.g. ashore and afloat). • Should be periodised by training with distributed practice and varying the task. • Feedback should be incorporated following performance. RNFT Preparation And Testing Development
In order to future proof PDev delivery to meet the challenges of a leaner Service, 2SL has directed that the RNFT is enhanced to include a strength and conditioning element for the upper body. Implementation will take place from January 2013 with a change in how we prepare and train for this future test to be introduced from January 2012. What is in the ‘Toolkit’ of FT Equipment? Although they have their place, How will we Prepare for the New RNFT? What is Functional Training? resistance machines are of limited use The new RNFT will incorporate an upper Function is essentially purpose; for FT regimes – their fixed patterns body test which will be based on the functional training (FT) can therefore rarely mimic ‘real world’ movements and strength and conditioning requirement be described as purposeful training. they focus on a single muscle group, to undertake common tasks that are FT looks at common strength and rather than engaging the stabilisers and completed at sea everyday. Functional movement to support work tasks peripheral muscles to promote all round Training will be introduced into the RN, and develops exercises to reinforce strength and conditioning. 12 months before launch of the new them; evidence gathered from its use RNFT, to help prepare personnel for this elsewhere has shown workplace injury Some common FT equipment options change. reduction. FT is best described as include: exercises done with the feet on the • Dumbbells ground and without the aid of machines • Kettlebells (although there are exceptions to • Bodyweight Training the rule). What is paramount is that • Medicine Balls FT is fitness training with a purpose, • Powerbags and Sandbags training that makes sense. In its • Suspension System simplest form, FT teaches individuals • Cable Machines to handle their own bodyweight and • Swiss Balls intentionally incorporates balance and • Free Weights proprioception (body awareness) into physical training. WO1PT Wayne OKell
Fit 2 Fight 2011 35 HMS Kent’s Seafarers UK 24 peaks challenge
...The ascent of Red Pike was arduous with the wind and rain never abating.
36 Fit 2 Fight 2011 In March 2011, two members of HMS KENT attended the 2011 Seafarers UK President’s Appeal at Buckingham Palace, hosted by HRH The Duke of Edinburgh. I was lucky enough to be one of those members. By the end of the night, I was so overwhelmed by the professionalism and commitment of the Seafarers UK staff, and the inspirational speech made by HRH, that I decided to embark on a fundraising drive. Imagine my delight when I discovered that Seafarers UK were offering the charity challenge of a lifetime, by climbing 24 peaks in the Lake District in just 24 hours. Thus the gauntlet was laid down!
At 05:35 on a horribly wet and windy At 05:00 the next morning we at this point, and I had to resort to Saturday in July, HMS KENT’s 24 Peaks ascended Red Screes, a climb of the use of our emergency walking team set off on this mountain marathon. 1100 feet in half a mile. Though poles to enable me to make our slow Ahead of us was a 31 mile trek across visibility was only around 60 feet, we descent to the finish line at Cockley the Lakeland Fells, with the monstrous reached the summit in 45 minutes, Moor Woods. peak of Red Pike, standing at 2500 feet, our morning warm up complete! We looming in the early morning mist. If knew that once Red Screes was As we descended from Great Dodd there was ever a reminder that we were conquered, the rest of Day 2 would and crossed Matterdale Common, embarking on a tough challenge, then this not be so arduous; well that is what the weather cleared and we glimpsed was it. we thought. our first view of the staggering beauty of the Lake District, but more The ascent of Red Pike was arduous with Having bagged Dove Crag, Hart importantly, our first view of the finish the wind and rain never abating. Once Crag and Fairfield, the weather then line. Our mood lifted considerably upon the summit, we no longer had the took a turn for the worse making at this point and despite the pain protection of the mountain side and we some of the scree paths impassable, I increased the pace of the team. then set out across the ridge, conquering this was particularly evident as we We crossed the line to rapturous High Stile and High Crag before heading approached Dollywagon Pike. We applause an hour later at 13:25 after for the might of Hay Stacks and the had to take an alternative route, 8 hours and 25 minutes, over an hour half way point of Day 1 at Great Gable, meaning we had to climb 900 and a half under the par time of 10 standing tall at an impressive 3000 feet! feet over a distance of 1700 feet, hours for Day 2, having bagged 14 almost a 1 in 2 slope! The elation of peaks and 13 miles. We marched on through the mist and conquering such a challenging peak fog towards the highest point in England, was so staggering that the feeling We had done it, 24 peaks, 31 miles, Scafelll Pike. As we reached the summit remained long after our descent from a total ascent of 13,133 feet, all at 3200 feet, there were tantalising Dollywagon. in 20 hours and 25 minutes, the glimpses of the beauty of the Lake District fastest of all 10 teams that took part. as we were teased by tiny breaks in the Heads down and hoods up we We’d made it to the end, thanks to clouds. From here, we set off for Esk crossed marsh and moor, ticking the support of each other and the Pike and finally Bow Fell, where we began off Nethermost Pike, the mighty wonderful staff at Seafarers UK and our descent to the finish of Day 1. We Helvellyn, Lower Man, Whiteside and Global Challenge UK, to say nothing dropped over 2600 feet in 2.3 miles, and it Raise, before approaching the last of dogged determination of the team felt like at eternity as our already battered 3 challenging peaks of the Dodds and in my case a lot of ibuprofen! knees took a massive pounding. (Stybarrow, Watson and Great). The driving rain had reduced our visibility HMS KENT’s team was proud to As we crossed the finish line we were met further, leading to some crafty represent the Royal Navy as well as with hot drinks and the smiling faces of compass work and exceptional team our ship, friends and family. our support team and event organisers. work. We knew the end was near We had walked 18 miles and bagged 10 and that only spurred us on further. CPOET(ME) Gary Wilson of the 24 peaks. My knees were especially battered
Fit 2 Fight 2011 37 HMS Monmouth Arab Adventure Exped 16 – 20 Jul 11
After 4 months of hunting pirates East of Suez, HMS MONMOUTH came to rest for a two week SMP in Dubai. Whilst the Ship was being worked on to bring her back up to standard, 12 of her Ship’s Company were put through their paces on a 5 day Adventurous Training (AT) package 70km north of Dubai. The expedition was lead by Al Shaheen, where most of the staff are ex-British Military AT instructors. Mountain biking, kayaking, rock climbing, via-ferratta, abseiling and mountaineering were all undertaken. The instructors were able to cater for both total novices and those who had been exposed to AT before.
38 Fit 2 Fight 2011 Day 1 - Kit Issue/Kayak Intro Day 4 – Kayaking Day 1 was kit issue and a kayak Having already had an introduction intro. After the hour and a half drive it was straight out into the water for to the lodge where we would be some fun and games. We had a quick staying, we were issued with all the lesson on how to get back on the kayak kit we would need for the next 5 should you capsize. Then in true Ex- days. Then it was into the sea for a PTI style the instructor spots an island. basic introduction to the kayaks. “Right, race to the Island”, paddles were moving fast and it wasn’t long until the water had its first victim. After some more games, running round and Day 2 - Bouldering/ changing kayaks, another island could Rock Climbing be seen, slightly closer, “Right, race to Because of the summer the next Island; this time, backwards”. temperatures reached at midday After a few more games and a leisurely in Dubai at this time of year (50ºC), tour of the Corniche, it was time to turn we would start early and aim to be round and start heading back. wrapping up by 1300. At 0530 HMS MONMOUTH’s team was fed and raring to go. We started off with some bouldering along various walls Day 5 – Mountain Biking was before being introduced to belaying the first day we got to have a lie in! and climbing some height. At 0630 it was time to mount the equipment and head out to an old quarry site. After the initial sizing and basic run through of the bikes it was off to learn some skills and drills. Day 3 – Mountaineering / Having made a circle with our day Abseiling/Via-Ferratta After sacks and all of us riding inside, we another early start we were off to would then be instructed to change the hills, trekking around a gorge direction; each time the circle getting a which gradually became harder to little smaller. If you put your feet down, ascend as we gained in height, until you were out. After a long testing we reached a site pre-determined battle the only two left were Flt Cdr by the staff. Our descent began Lt ‘Frank’ Suter and WO2ME ‘Shaky’ initially with abseiling then, using Stephen. With the circle even smaller, via-ferratta, we traversed to the the pressure was on. There was next abseil point. This allowed another direction change called and everyone to gain new confidence it was all over. As Lt Suter turned too as they hung horizontally at height, sharply he tried to recover, but it was putting their faith in their harnesses. ‘Ready to go back to MONMOUTH!’ too late and his feet went down. There After reaching the bottom of the To conclude, on our 5 day expedition was a loud cheer then it was off to the wadi and having some much in Dubai, all members of the team next little challenge. By 1100 though, needed lunch in any area of shade thoroughly enjoyed the package the heat had picked up and the early we could find, we started the long and found some element that was mornings had started to mount up. trek back to the wagons. testing to themselves, whether it was ascending, abseiling, having to use their balance and co-ordination on mountain bikes or learning how to perform ‘Eskimo rolls’ in a kayak. In the evenings all were able to chill out by a pool in a nearby hotel, where we ended up having our farewell meal with the Staff of Al Shaheen. After seeing how much Dubai has progressed as a metropolis, it was a breath of fresh air to get away from the city and see the UAE in a totally new light.
J M Reardon LPT
Fit 2 Fight 2011 39 In late December this year seven members of the Royal Navy and Royal Marines will travel to the Antarctic British Services Peninsula, alongside colleagues from the Army and Royal Air Force, as Antarctic Expedition 2012 part of the British Services Antarctic Expedition 2012. We will commemorate the one hundredth anniversary of the death of Captain Robert Falcon Scott Royal Navy and his sledging team on their return from the South Pole in 1912 by exploring previously un-trodden glaciers, scaling unclimbed peaks and carrying out a programme of scientific studies. The going will be tough, temperatures of minus thirty degrees Celsius, hundred mile per hour winds and loads in excess of our own body weight will all have to be overcome but the rewards are enormous; who else will be able to say “I was first” to see part of the world’s most beautiful and savage wildernesses? What’s more we’ll be on duty while we’re doing it and a significant portion of the costs will be met through public funding and donations from sponsors. If that raises your interest or just makes you raise your eyebrows then read on and I’ll tell you more about our Antarctic adventure…
40 Fit 2 Fight 2011 ...The sheer physical effort of pulling a sledge full of the food and equipment will take its toll in the form of unavoidable weight loss and a slow process of exhaustion.
BSAE 2012 is made up of members of inevitably be a challenge to deal with. For those of us lucky enough to be all three services with ranks and rates For that reason every one of us has been taking part BSAE 2012 will certainly varying from Engineering Technician to training for months with hours spent in be a professionally and personally British Services Lieutenant Colonel, including members the gym, on the hill and even pulling old enriching experience. However, AT isn’t of the RN/RM released from Fleet units car tyres around our camps and bases. just about the big headline expeditions for the duration of the expedition. The We’ve also spent some time as a group like this one. There are hundreds of Antarctic Expedition 2012 team includes some highly experienced discussing the difficulties that we will Joint Service Adventurous Training mountaineers but also some who were face and the values and standards that courses run every year (on which the relatively inexperienced in the field we expect of ourselves and each other RN/RM is currently underrepresented) when the application process started when we are out on the ice. and many unit level expeditions with nearly two years ago. An extensive activities ranging from Kayaking to programme of preparation in the UK That is also the reason why Adventurous Mountain Biking. I regularly meet and the European Alps, with the support Training is such a good way to develop people who claim “never to get the of the Joint Services Adventurous better soldiers, sailors and airmen. The chance” to do AT but who actually Training scheme, has moulded us physical and mental robustness that never apply to do any – there is plenty into a capable team ready to face the challenging outdoor activities, such as available, the emphasis is on you to get challenges that Antarctica will bring. mountaineering, demand are directly out there and get involved. You can associated with the qualities that are find out more by talking to your unit PTI The physical and mental demands of required for military service. If someone or going to www.ahrc.co.uk. I’d also the expedition will be serious. The sheer can cope with yet another 60kt gale encourage line managers to make the physical effort of pulling a sledge full half way up an un-mapped mountain time for your people to take part, the of the food and equipment will take its 8000 miles from home, then chances benefits are tangible – you will see the toll in the form of unavoidable weight are they can cope with the pressure of difference! loss and a slow process of exhaustion. a multi-threat Thursday war or the third Added to that the mental stress of taking unexpected boarding of the day. If they You can find out more about the constant care of every inch of skin in can pull a heavy sledge across 100 expedition at www.bsae2012.co.uk the bitter cold (not to mention the fact miles of Antarctic ice and snow they can where you will also be able to follow our that bad weather may trap us in our probably re-supply 30mm ammunition progress up until our return in March small tents with only one other person up 5 decks and still be ready to fight 2012. In the spirit of Scott “To strive, to for company for days at a time!) will fires and contain floods. seek, to find and not to yield”.
Fit 2 Fight 2011 41 OP Trafalgar HMS Collingwood character, command, leadership & management weekend
...the teams arrived in fancy dress in an effort to gain a few extra points before the first day was over.
Over a 3 day weekend HMS COLLINGWOOD was transformed from its normal, sleepy weekend state into a bustle of activity as OPERATION TRAFALGAR took place in and around the establishment. The aim: “To deliver a relevant and intensive action based challenge for Phase 2 Officers and Ratings in HMS COLLINGWOOD”. The Executive department had worked hard to deliver a pilot exercise that would hopefully become a regular feature. Utilising as many of the base’s facilities as possible, along with the wealth of experience of the staff, a highly charged and varied programme was conceived and implemented.
42 Fit 2 Fight 2011 On completion of instruction the Phase efforts did not stop there. Throughout mustered for the final stance, only to 2 Officers and Ratings were gathered in the event they had to look after their find 10 IEDs in a rather small area, Millennium Hall for their first briefing and cone – a figure of naval history of their causing a responses ranging from utter an address from Commodore TM Lowe choosing – which was constantly under pandemonium to abject denial! RN, Cdre MWS. The participants were threat from other teams or the staff! then organised into 10 teams, 2 Phase This went so far that an enterprising The final scores were extremely 2 officers in command of 18 phase 2 young rate was spotted removing close, with only two and a half points ratings in each, and sent away to begin another team’s cone from the back of separating first and second place. In their preparations for the weekend. the Commodore’s transport, whilst it the end, CONQUEROR team took the was in transit to HQ1! Pickle Trophy, with Lt E Fulker RN & Call the Hands at 0500 on Saturday set S/Lt L Andrews RN leading ET(WE) the tone, with the PT Staff then leading Saturday evening brought a lull in the Smith, AB(WS) Payne, AB(WS) Thyne, the teams through early morning phys operations as the guys were given a ET(WE) Williams, ET(WE) Woodward, shortly thereafter. With an emphasis chance to relax watching a film, but not AB(WS) Walker, AB(Sea) Green, AB(Sea) on keeping the teams as active as too much – the teams arrived in fancy Morris, AB(Sea) Holliday, AB(MW) possible, it was not long after that dress in an effort to gain a few extra Broard, AB(MW) Cass, AB(MW) Holt, they found themselves doubling away points before the first day was over. AB(MW) McIntosh, AB(MW) Roles, to begin their first challenges of the AB(MW) Smith, AB(Sea) Norman and day. With stances reflecting various Sunday saw no respite after the AB(WS) Tuplin to the front of the parade aspects of naval life, the team members previous long day as they began by ground to collect their awards and could be facing a battle damaged demonstrating their knowledge of receive personal congratulations from room; a Humanitarian Disaster Relief each other and personal standards Commodore Lowe. Operation; or conversely they could be with a set of rounds and divisions. It required to host a VIP in a ‘Ship Open seemed straightforward to the young The event was a complete success to Visitors’ scenario. Cdr C Lade RN, Officers leading the parade, but and the intention is to make it a regular XO MWS, had all the teams guessing when the VIP taking the salute can feature of the MWS calendar. when they arrived at a car wreck, only only be communicated with in fluent for it to rapidly escalate into a highly Welsh, difficulties rapidly arose before WDB Swayne volatile situation as IEDs, snipers and being overcome. The stances were S/Lt RN insurgents made their presence felt. completed at 1415, and the teams PT Department input was required for two stances which included swimming, obstacle course, bouldering and an Orienteering Challenges. Whatever they faced, the tempo was maintained by the teams as they threw themselves into the scenarios, with only a brief stop to experience action messing at lunchtime before they continued with the stances throughout the afternoon.
Whilst the teams had to undergo the experience of the challenges, their
Fit 2 Fight 2011 43 Tight Fit
The debate over the lack of training equipment in submarines and relevance ...HMS TEMERAIRE of the RNFT to submariners is not new. Phys Bosuns will argue that runs a 2 day PT there is adequate equipment and and Sports Officer’s space onboard to train, while the less enthusiastic will argue that it is course. Designed impossible to maintain your fitness at sea and that without a treadmill you for PT’s and Sport cannot effectively train for the RNFT Officers which is, afterall, a running based test. The following are amongst the excuses routinely offered for being “out-of-date- RNFT”:
• Poor diet at sea; • Lack of PT Staff; • Lack of space onboard to train; • Lack of exercise equipment onboard.
However, the Royal Navy Fitness Test Policy and Protocols document (para 2.16.1) states:
“units not complemented with a fully qualified PT on their establishment will be allocated a PT from their Base/ Regional PT Staff to conduct RNFT and RT. Close liaison between the unit’s FTO and nominated PT is essential to ensure that every available opportunity is taken to progress the unit’s and individual’s RNFT status. The PT will be available to offer advice on training in confined spaces at sea including alternative exercises where exercise equipment is limited.”
HMS TURBULENT whilst deployed for 9 months to the Indian Ocean recognised the importance of maintaining physical fitness and offers the following advice from the deep.
44 Fit 2 Fight 2011 Diet. The Catering Department moved Operating Area throughout 2011. away from this traditional weekly menu in pursuit of a healthier diet. The Lack of Space/Equipment onboard to weekend gorge fest has been cut down train. The final part in progressing the and one hot meal is served per day. individual’s and unit’s RNFT is to provide Soup, filled rolls and a selection of space and equipment to exercise. salads for lunch, fish and chips moved TURBULENT is fitted with the following to dinner on Fridays. Furthermore, exercise equipment, all of which was poached fish is also available. The delivered brand new in 2010: Full English Breakfast is regarded by some as a God-given right. The logic • 2 x Concept 2 Indoor Rowing in providing a fried breakfast to the Machines (Model E) workforce in an organisation in which • 1 x Le Monde Professional an employee can be fired for repeated Spinning Bike failure to pass a basic annual fitness • 1 x pair Perfect Push up bars test is lost so a Continental breakfast • 200Kg of free weight plates is provided once a week. All this for (20Kg, 10Kg, 5Kg, 2.5Kg and 1.5Kg) £2.46 a day and some imagination. • 3 x EZ Bars • 2 x TRX Bands Lack of PT Staff. The affiliated PT, • 2 x sets of Powerblock from the Wyvern Centre HMS DRAKE, multi-weight blocks offers advice and support to Command • Kettlebells on all matters relating to RNFT, RT, AT (8Kg, 10Kg, 12Kg, 14Kg, 16Kg) and sport. LPT Card was assigned • Dumbells (12.5Kg, 15Kg, 17.5Kg) to TURBULENT in Jan 10 and quickly • Medicine balls (various) established a good working relationship • Exercise mats with the crew. His enthusiastic approach to PT was well received and at The Ship’s Company have become Huffers’n’Puffers there were sometimes adept at making the best use of the as many as 50 participants in parluf limited space available in which to training and Squad runs around HMNB work out during patrols. This takes Devonport. As well as improving overall a degree of initiative, however the Unit RNFT statistics, the contribution to affiliated PT Staff can help develop phys unit cohesion was significant. programmes for use in confined spaces.
HMS TEMERAIRE runs a 2 day PT and 3 Deck Flat measures 1.81m(l) x Sports Officer’s course. Designed for 1.44m(w) x 1.88m(h) and has proven PT’s and Sport Officers, especially from to be the location of choice for ardent submarines and MCMV’s it gives an “Prison Phys” junkies. “Prison Phys” is overview of the PT support which is the term used onboard TURBULENT to available from the Regional setup. The describe training in a confined space, course provides advice on: where alternative exercises and limited exercise equipment are used. • PT administration; • how to gain funding for sports A session of Prison Phys coupled with a equipment/sports events; cardio-vascular routine on the Spinning • the RNFT, including Remedial Training Bike or Concept 2 Indoor Rower is a and the Warnings process; great way to keep fit on a deployed • AT opportunities available to SSN and will almost certainly keep you deployed units. on track to achieving a pass at RNFT. In conclusion, you can conduct training Sending a junior Warfare Officer on the in confined spaces at sea including USO course has enabled TURBULENT alternative exercises where exercise to develop what was an already close equipment is limited. Just do it. working relationship with the PT Staff at HMS DRAKE and TEMERAIRE. Equipped with an understanding of the intricacies of the RNFT and an awareness of what AT funding is available, TURBULENT Ship’s Company benefitted greatly from PT support whilst deployed to the Indian Ocean Joint
Fit 2 Fight 2011 45 University challenge at HMS Raleigh
Yorkshire URNU (light blue sleeves) play Oxford (blue) at netball All pictures are crown copyright
Nearly 450 students and staff who make up the University Royal Navy Units (URNUs) have spent a weekend on the sports pitches at HMS RALEIGH competing against each other in a number of events.
The sports weekend was organised overall responsibility for the URNU, said: and Scotland and consist of 51 by the URNU in conjunction with HMS “The purpose of this weekend was to undergraduates who each join as Royal RALEIGH PT staff. All 14 URNUs took promote healthy sporting competition Navy Reservists for their three years at part, fielding a hockey, rugby, netball between the URNUs and to give the University. URNUs aim to give students bucket ball team and an obstacle students the opportunity to experience an awareness of career opportunities course run. Two members of each unit life in a busy naval environment and it and also to inform society’s future took part in a 10 minute rowing machine achieved the aim through commitment, leaders and opinion formers about the challenge to cover the furthest distance. courage and discipline which are among Service, its role and purpose. Training is the Royal Navy’s core values. Team conducted one evening a week in shore Overall competition winners were work and good leadership were also units at or near the University and at Cambridge URNU with 44 points. evident and vital not only to success in sea, over the weekends and during the They achieved the furthest distance the Royal Navy, but in other walks of vacations, by a dedicated Archer Class in the rowing and came second in the life. All these qualities were on display P2000 20 metre Patrol craft. URNUs obstacle course challenge. Runners up over the weekend and I hope that taking are located in Aberdeen, Birmingham, were the URNU from Wales who took part in this event will help the students Bristol, Cambridge, Glasgow, Liverpool, second place in the netball and won the in their future careers whether in the London, Manchester, Northumbria, Rugby Plate final. Royal Navy or other vocations.” Oxford, Southampton, Sussex, Wales and Yorkshire. Commodore Jake Moores, Commodore URNUs support the countries’ Britannia Royal Naval College, who has leading Universities in England, Wales Picture credit Nicki Dunwell Picture credit - Dave Sherfield Marcus Clarke representing Manchester Southampton URNU, in blue and white, The Wales URNU tackle the obstacle URNU takes part in the rowing challenge take on Yorkshire URNU, in blue, on the course rugby pitch.
46 Fit 2 Fight 2011 HMS Temeraire
TEMERAIRE is the home of Royal The excellent facilities can also be used Naval Physical Education, Adventurous by spouses, civil partners and dependants Training and Sport and at the other of serving personnel as well as MoD staff end of the building the RN School of once registration has been completed. Physical Training (RNSPT). Within the two areas there are two gymnasiums, The outdoor facilities are owned by 5 squash courts, a tennis court, fully Portsmouth Naval Base and are booked equipped Cardio Vascular (CV)/ Weight via the BAE booking desk 9380 or Training suites and a 33m swimming 02392 7 Ext 20102. In order to extend pool. Fleet sport fields, rugby, hockey booking opportunities TEMERAIRE and football, athletics track and another Fleet Office offers the opportunity to 4 tennis courts can be found in the take short notice, out of hours bookings vicinity. for the outdoor pitches.
The Director Naval Physical Development, Captain Stidston and his policy team, including Regional Physical Development, Lottery funded Naval Service Sports Accommodation and Lottery administration is also managed from TEMERAIRE.
Our swimming pool, the only one in the Naval Base area, is open 4 times a day for general use during the week and twice at weekends with almost daily opportunities for unit bookings. Portsmouth Area Sub Aqua, Command Swimming, Wife’s Clubs and Rehabilitation units all use the facility.
The RNSPT gymnasium can be booked, Contacts: Fleet Office Mil 9380 if not required for PT training, giving 25721/2. Civ 02392 725721/2 the opportunity for concurrent activity e-mail: Temeraire-FFPTI or when used in conjunction with the Temeraire-FFM Fleet facility. Inter unit volleyball, five Details of the Naval Service Physical a side etc can be undertaken easier Development & Leisure Facilities are when using both gymnasiums with less available on the RN Website at hanging around. http://pdevportal.co.uk
Fit 2 Fight 2011 47 ... It is difficult to lead effectively when you Fit to lead? are distracted by the pain and fatigue
Ask ten different people what associated with they feel the qualities required physical exertion. of a leader are and you will get several different answers. Amongst them will be things like courage, determination, stamina and loyalty. Interestingly most are unlikely to consider physical fitness high on their list yet with ever increasing emphasis in the Service on the need to be fit how can we not consider .it?
At the Royal Navy Leadership Academy (RNLA) we assess prospective Leading Hands and The importance of physical fitness Petty Officers in terms of their Command, Leadership and in terms of your preparations for Management abilities and it is up leadership, on course and beyond, to them to prove they possess the cannot be overstated. We all have levels necessary to ensure their a duty to remain fit to do our duty. suitability as leaders. Although there Early preparation is essential and are a number of things that future continued efforts to maintain levels students must do to prepare for attained is equally important to leadership course physical fitness is ensure you are ready and able to do a common factor in many of these. your duty, wherever and whenever it takes you. The requirement to complete a 2.4 km run (RNFT) on day one is well known yet so many students join Lt Cdr C A O’Reilly RN OiC Royal RNLA without having adequately Arthur Division prepared for it. During the last Tel Mil: 93825- training year over 70 students failed RNLA Teamsite their RNFT on day one and were “Inspire by Example” subsequently returned to their units as having failed the course. Others who passed did so by only a small margin and their lack of fitness meant they struggled with the additional physical aspects such as Brecon, Erlestoke, Assault Course and Dog Watch Sports. It is difficult to lead effectively when you are distracted by the pain and fatigue associated with physical exertion. Your ability to think straight will decrease as will your ability to motivate your team. Ultimately your overall performance can drop considerably, raise questions as to your credibility and suitability as a leader and make it harder to perform to the standard required to succeed on course.
48 Fit 2 Fight 2011 RN Website on the INTERNET. It has loads of links and contact details for Sport Associations, Officers and areas in which to undertake AT. If you haven’t Snipets been here you don’t know what you are missing.
The RN tennis squad again reigned supreme at the Inter services B championship held at RAF HALTON; the men retained last years trophy, beating the RAF and Army for a second year in a row whilst the ladies team drew first position with the RAF.
The men are enjoying a particularly good run of form over the past 2 years, HMS RALEIGH has recently having also retained the A trophy enhanced it’s delivery of PDev last August – this most recent win at HALTON is the 4th for the men out of by introducing a Climbing four successive tournaments. Much Wall facility. The wall situated has been due to early preparations; in gym 1, is viewed as great from last September potential team way to introduce the Sport of members gathered at Portsmouth’s Climbing to Phase II trainees Indoor Tennis Centre each month for and Ships Company. The squad training and a formative squad project was supported with began to emerge. Keeping the hunger money being kindly donated and drive to retain the trophy very much by RNRMC, and HMS at the forefront, the squad undertook RALEIGH Apprenticeship an intensive 4 day warm weather Achievement Scheme. training tour in Cyprus in mid March. This tightened match fitness and strengthened the team spirit. A strong coaching team consisting of CPOPT Steve Losh, Kevin Baker (a level 5 High Performance coach who also runs the Portsmouth Tennis Academy) and Cdr Nigel Bowen (the RN mens squad captain/manager) took time to formulate optimum selections for the Singles players and Doubles combinations. The end result was an overall win for the Senior Service (with 5 rubbers to the Navy, 4 to the RAF and 3 to the Army). The squad comprised S/Lt Simon Mayell, Lt Chris Sharrott, S/Lt Martin Shortt, POAET Rob Lafferty and ET(ME) Mark Allen.
HMS SULTAN hosted the Eastern around the Naval Service. Contact Region Table Tennis competition Clubs and have a go yourself next year. earlier in the year. Now the lights are Look out for ‘Your’ Regional Calendars beginning to come on early and some at the following location: may not fancy slogging around a rugby Defence Intranet | Library | Regional pitch in the mud, why not give table Calendar of Sport and AT Events tennis a go? There are numerous tables Search out the PDev pages within the
Fit 2 Fight 2011 49 HMS Portland biggest loser competition report
In the 10 weeks up to Summer Leave HMS PORTLAND looked for the Biggest Loser. The aim: to encourage members of the crew to lead a healthier lifestyle, improve their individual levels of fitness, providing a more efficient, Operational Warship that is ever ready and Fit to Fight.
45 personnel signed up to the Ship’s company on portion size and for boxing. It is also great to see more challenge with each competitor’s the importance of a healthy lifestyle. people now eating healthier and more height, weight and waist circumference members of the Ship‘s company who being measured. Together these 28 competitors saw the competition would not normally go to the gym now measurements would provide an to the end of the 10th week. becoming regular attendees.’ individual’s overall health risk category Cumulatively they lost a staggering IAW the Armed Forces Weight 178 lbs and 112cms from their waists. As recognition for everyone’s hours of Management Policy (currently used All competitors successfully reduced hard work, all personnel who took part as part of the RNFT Process). The their BCM, with 5 personnel losing so also received a free HMS PORTLAND measurements were repeated weekly much weight that they also reduced Biggest Loser T shirt which was kindly and again at the end. their overall Health Risk Category! funded by the Sports Lottery/Ship’s Welfare Committee. The introduction of the competition Of course there could only be one also sparked a huge interest onboard winner and CH Sharman was the man This competition was a huge success which helped kick started a new to be crowned HMS PORTLAND’s and one that could be easily replicated healthy eating campaign by the Exec ‘Biggest Loser’ having lost an throughout the Naval Service. Health Committee which saw the Chefs impressive 21 Lbs (a stone and a half). begin to offer more alternative healthier CH Sharman said ‘This competition LPT Paul “Ormo” Ormston options during meal times, educating has given me the motivation to shift my HMS PORTLAND mid-rift and get myself back in shape
50 Fit 2 Fight 2011 HMS Charger grass roots skiing
Whilst temperatures across the UK hour the number of falls lessened and By the evening, the end of a long and soared in a September heat wave, the confidence was built in moving on the hugely enjoyable day, the CHARGER ship’s company of HMS CHARGER snow. Moving swiftly on from the snow crew could confidently declare were enjoying a comfortable -2.6 plough, it wasn’t long before a series themselves competent skiers. Not bad degrees courtesy of the Royal Navy’s of perfectly executed linked turns were for a day’s work and all thanks to the Grass Roots Sports Scheme. CPOWS being carved down the piste. Grass Roots Sports Scheme, a bit of (AWT) Jason Lightfoot, CPO (MEA) grit and determination and the odd Scott Evans, LET (ME) Gary Hall, Pausing only briefly for the obligatory bruise or two. All of the team were AB (SEA) Sally Butler and SLt (X) tea and coffee, the rest of the forenoon recommended for a more advanced Paul Kitching all took to the slopes was spent consolidating new skills. course by the instructor so it shouldn’t at Manchester’s Chill Factore for an After lunch, the team graduated to the be too long before they are back on the intensive, one day course to take them main slope. Undaunted by the higher slopes once more. from novices to practised skiers. gradient and the ‘actually-easier-than- it-looks’ button lift, the rest of the day Who knows Alpine Champs 2012 or Once kitted out and accustomed gave everyone the opportunity to build beyond as the next step? to the equipment the basics were their confidence and competence on a See centre pages. gradually mastered. Within the first busier, faster slope. ... Once kitted out and accustomed to the equipment the basics were gradually mastered.
Fit 2 Fight 2011 51 6973 RN&RM Sports Lottery Poster A4-Updated:Layout 1 22/4/09 16:20 Page 1
• All Levels of Sport • Adventurous Training • Equipment • Challenging Activities
To be ”in to win” up to £5000 every week or increase your chances contact your PT staff or Email: Temeraire LOTMAN or Phone: 938023806 (023 9272 3806) www.rnsportslottery.co.uk