Issue 1 August 2009 FIT2FIGHT
FIT2FIGHT Adventure Training Beijing Dreams Canoe Canada Team successes
Boxing Championships 2009 + Healthy Lifestyle 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 FIT2FIGHT Annual Roundup 2009-10 ISSUE 1 Contents Page FIT2FIGHT 04 FOREWORD Captain Mike Farrage 05 SPORT ROUNDUP FIT2FIGHT 2008-09 the RN Golden Years 08 DEPLOYED UNITS Reports from around the world 10 INDIVIDUAL SUCCESS When I got told that we were creating a new Beijing Dreams magazine focused entirely on sport and 12 BOXING ROUNDUP adventurous training for the Royal Navy, and It’s a knockout that I was going to be given the opportunity 10 to edit it, I was unsure to say the very least! 14 WINTER SPORTS I may work in HMS Temeraire but I am not 153 km/hr Rush the most sporting of people and I was not 16 HEALTHY LIFESTYLE 1 convinced how interesting such a magazine When is a shoe not a shoe? would be to the majority of members of the Service. I very soon realised that my 18 ADVENTURE TRAINING preconceptions were completely wrong; I Adventure Training Centres began to understand that there are amazing 20 ADVENTURE TRAINING opportunities available to everyone, no- Winter Wilderness matter what their skill level. I hope that I have managed to produce a magazine which can 22 EXPEDITION 1 prove to all personnel, no matter of rank, rate Canoe Canada or experience that there is something which 14 24 ADVENTURE TRAINING will appeal. It is not all about the RNFT and Naval Outdoor Centre Germany circuits; the options are endless and the opportunities are available to everyone. 26 SHIPS SUCCESSES HMS Bulwark I would welcome any input for the next 28 TEAM SUCCESS edition which is due to be published in April Ladies Boxing 2010; please send articles for publication to [email protected] Also any 29 HEALTHY LIFESTYLE feedback on what YOU would like to see 10 Minute Workout in YOUR magazine would be gratefully 30 SPORTS LOTTERY received. Where does the money come from? 32 FUNDED ‘QUICK WINS’ PRODUCTION TEAM 24 How the money was spent Publisher / Managing Editor: Sara Loewendahl Lt RN 33 SPORTS ACCOMMODATION 1st Lt HMS TEMERAIRE Mil: 9380 23959 HMS Temeraire Tel: 02392 723959 Email: [email protected] 34 HEALTHY LIFESTYLE Produced By: Re-Energise your life Corporate Communications TEAM PORTSMOUTH Editor: 36 EXPEDITION 2 Mark Wakeman 023 9272 5301 [email protected] Freefall Africa Design and Publishing Manager: Steve Wallace 023 9272 5593 37 PHYSICAL DEVELOPMENT [email protected] From AB to Admiral Photography Fleet Photographic Unit 38 RN SPORTS AWARDS 08 Presentation Ceremony Printing Speedwell Litho Print Southampton 36 Fit 2 Fight 2009| 3 FIT2FIGHT
already have “grit in bucket loads”, 2SL believes that there is much more that we can do to develop the necessary attributes for a fighting Service and he has placed Physical FIT2FIGHT Development at the heart of the campaign. In a personal letter to all Commanding Officers, he states:
“Sport, Adventurous Training and Physical Education enhance the ‘will to win’ through the development of controlled aggression, teamwork, identity, physical fitness and FIT2FIGHT a mental resolve to overcome adversity. These personal attributes develop the skills vital to inculcating fighting spirit and are at the heart of our Service ethos. One of my highest priorities is to reinvigorate the physical development agenda by promoting a healthy lifestyle across the Naval Service, thus maximising the number of personnel CAPTAIN MIKE FARRAGE who are physically fit and mentally ready for DIRECTOR NAVAL PHYSICAL DEVELOPMENT task. I intend to change attitudes to sport, Foreword Adventurous Training and fitness, within our working routines: they are an essential part I am proud to be writing the introduction change attitudes to ‘time for’ Sport, AT and of our professional lifestyle and culture…. for this inaugural ‘Fit to Fight’ magazine. I Fitness (not ‘time off for’) within our working The mantra here will be ‘fit to fight’ and ‘fit thought it useful to start this foreword by routines. He alluded to the importance of for life’”. outlining the reasons why the Navy Board Physical Development in his 100-Day Muster has become increasingly focused on the in which he gave his future direction and As we all know, people are our most key role that Physical Development (the guidance. He used the word ‘grit’ as an important asset. Maintaining their health trilogy of Sport, Adventurous Training and attribute which needs to be developed in all and fitness is a major contributor to the Physical Education) plays in developing Naval personnel. He describes grit as: moral and physical components of fighting and sustaining the Moral Component of power. The key challenge is to change the Operational Capability. It is seen as one “physical, mental and moral fortitude and overall culture towards healthy living so of the main means of delivering individuals character. It is the individual and group that it is regarded as a fundamental part of who are mentally and physically robust capacity to deal with the most demanding a unit’s overall operational capability. This with a high degree of war-fighting spirit by circumstances: it is the spirit which allows means inculcating in the Command team, developing our people’s ability to respond ordinary people to achieve extraordinary the Divisional System and every individual, instantly and effectively to the physical and things. But it is not just in harm’s way, it is a desire to maintain physical and mental psychological demands of operations and also part of the way we conduct ourselves well-being through a healthy lifestyle, proper be able to maintain that response over day-to-day. Aligned to this, I want to stamp dietary control, a responsible attitude prolonged periods. It also makes a critical out the ‘walk on by’ culture and move back towards alcohol, and a regular exercise contribution in the recruitment and retention to one of ‘absolute standards’. Marks of regime. Are you ‘Fit to Fight’ and ‘Fit for of individuals and in the maintenance of high respect, standards of dress, discipline, Life’? morale. fitness and bearing are as much to do with our overall professionalism as is our ability to I hope you find the content of F2F 2009 One of 2SL’s highest priorities is to fight fires on ships or to steam, march and fly interesting and informative. reinvigorate the Physical Development into danger.” agenda by promoting a healthy lifestyle across the Naval Service. He is keen to While acknowledging that many in the Navy
4 |Fit 2 Fight 2009 Sports Roundup
2008/9 – The Navy’s Golden Years
Tennis. After 11 years, the RN Tennis Team June Introduction finally clinched victory in the Inter-Service B Commander Mike Barge - SO1 Sport Ice Hockey. The Navy’s Ice Hockey team Tennis Championships. retained the British Armed Forces Ice Hockey Sport has always been seen as a fun and title in its second year in the competition. Rugby Union. In the opening match of the enjoyable activity, good for morale and a Inter-Service Championship, the Navy Senior great way of keeping fit. However, it can Show Jumping. The RN Show Jumping Team gave a dazzling display of fast and provide much more than that, and the Navy Team won the military class at Royal Windsor open rugby when beating the RAF 67-12. sees it as a key means to prepare people for Show beating 25 other teams and was Mne Greg Barden was top scorer with a operations and to enhance their mental and presented with the trophy by Her Majesty the fantastic five tries. physical toughness. Sport does this through Queen. teamwork, leadership, competition, physical Marathon. The Navy team cleaned-up in the conditioning, self discipline and courage. Mountaineering. Surg Lt Lara Herbert London Marathon with its first three runners Because of all these positive benefits, the became one of the few women to reach the taking all the podium places in the Inter- Navy actively promotes sport, provides summit of Makalu, an 8463m peak in the Service championship. Top RN runner, Cpl time in working hours for it, provides sport Himalayas. Lara was part of a Combined Mark Croasdale, ran 2.32.31 to finish 75th in staffs, and funds some of the best sporting Services expedition climbing this mountain the main race. facilities in the country. It is therefore no which is regarded as a stiffer challenge than surprise that the Navy has helped develop a Everest. Boxing. With no RAF boxers making number of exceptionally talented sportsmen the finals of the Inter-Service Boxing and women; you can read more about their Championships, the night turned into a July achievements in the sporting calendar. gladiatorial combat between the RN and the Swimming. The competition from the Army Army. With 12 weights being competed, the and RAF swimming teams was intense 2008 Navy was immediately disadvantaged by at this year’s Inter-Service Swimming April lacking representatives in four of the lighter Championships, but a depleted Navy team weights. In the contested bouts, the RN dug deep to secure another win. This made Cycling. The Navy Time Trial team retained showed its fighting spirit by winning five out it 10 wins in the last 11 years. In the Inter- the Inter-Service trophy at both 10 and 25 of eight. Service Open Water Swim held at Lake Bala, miles.
Fit 2 Fight 2009| 5 the Navy were easy winners with the first September being selected for the England Sevens team three swimmers home. in the Dubai and South African legs of the Rugby League. The RN Rugby League team IRB World Series Sevens Tournament. See had a fabulous Inter-Service championship Polo. The Navy’s Polo team returned to page 23. this year with outright victories for the Senior winning ways to secure the Inter-Service team, a win and a draw for the Academy Championship by beating the Army in the Swimming. The RN Swimming Team team and the runner-up spot for the ladies Rundle Cup. competed in the Great Britain Masters Short who were competing in their first season. Course Championships at Ponds Forge, Sports Roundup Cricket. In the Inter-Service competition, Sheffield. A total of 22 swimmers represented Archery. The resurgence in Naval Archery the Navy ladies Cricket Team played the RN over the three-day event producing was confirmed by their win in the Inter- magnificently to trounce the RAF by a 10 an excellent total of 7 Gold, 12 Silver and 11 Service event, bringing to an end a string of wicket victory and the Army by 44 runs to Bronze medals and set 33 new record times. RAF victories. take the title for the first time. However, the
highlight of the year for Navy Cricket was the November Boxing. Lt Lucy O’Connor reached the Quarter-Finals in the World Boxing Championships in Ningbo, China. She is now ranked 5th in the world for her weight.
Indoor Hockey. The Navy won the Indoor Championship with the women finishing runners-up to the Army. 2009 January Skiing and Snowboarding. The Navy Winter Sports Association again hosted a successful and well-attended (over 1000 people) ski championships in the French Alps. Lt Rachel Morgan was victorious at the Inter-Services Centenary Match at Lords against the Army Golf. The Navy ladies’ team defied their Telemark Skiing Championships and was where the RN Cricket team held on for a handicaps and had a convincing win in the selected for the GB squad in the World Cup creditable draw. Inter-Service Golf Championships. Finals.
Boxing. At the women’s European Union boxing championships, Lt Lucy O’Connor (formerly Lucy Abel) captained the most successful England ladies boxing team in history and won the first ever EU gold medal for England. See page 28.
August Beijing Olympics. Lt Peter Reed MBE won a Gold Medal in the Coxless Four at the Beijing Olympics. Also at Beijing, Lt Cdr Penny Clark represented the GB Sailing Team in the Laser Radial class and finished tenth after a close run event where she managed three top Cresta. As reigning Inter-Service champions three finishes. See Page 10. in this hair-raising toboggan race, the Navy October squad had high hopes of retaining their title. Rugby Union. Two of Navy Rugby’s most Unfortunately, a wipe-out by one of their stars exciting backs (Greg Barden and Josh while challenging for the lead meant that they Drauniniu) had their potential recognised by had to settle for second place.
6 |Fit 2 Fight 2009 February Championships and with the Mo Hammond finally resulted in a 34-20 win. The Navy’s Trophy for winning the IS team event. The veteran team also had a convincing win Archery. The Navy Archery Association Bob Skeleton team had their best recent 41-13. cleaned up at the Inter-Services indoor performance with second place in the men’s championships held at the National and women’s Inter Service championship. Marathon. Navy runners had another Sports Centre at Lilleshall. The Navy team excellent performance in the London emphasised their dominance by winning all Half Marathon. The Inter-Service event, held Marathon finishing 86th (Cpl Croasdale), three team events. in conjunction with the prestigious Fleet Half 107th (Cpl Dashper) and 244th (Mne Marathon, saw another Navy victory with Motague) out of 30,000 runners. Judo. On a recent sports tour to the Channel their first and second teams taking the top Islands, the RN Judo Team was victorious two places against some of the best civilian Table Tennis. New talent in the Navy Ladies in the team competition fighting against teams in the Open race. Table Tennis team proved far too strong for two Jersey and also two Guernsey teams the other Services and they swept to their before going on to beat a Channel Island first Inter-Service victory in more than 10 select team. Marine (Mne) Sherrington of April years. the RN and RM Judo Association continues Rugby League. The RN Rugby League his successful career by winning the GB team confirmed their credentials as reigning Luge (Ice Sports). NA Annie Edwards took Heavyweight title. Inter-Service champions by winning the the Gold Medal at the Inter-Service Luge Cheltenham Rugby League Festival All Golds Championship in Bavaria beating both competition and beating the Army team in March female and male competitors. Her win the semi-finals. Combined Services Sports Awards. At the helped the RN team to second place, the 2008 CS Sports Awards, Lt Peter Reed MBE best in recent years. Rugby Union. The Inter-Service took the Sportsman of the Year title for his championship match against the RAF proved Rowing Gold Medal at the Beijing Olympics, a lot closer this year, but the Navy pressure while Lt Cdr Micky Norford was voted Sports Official of the Year for his life-long contribution to Navy Boxing and his expertise as a World Class Boxing referee. The Navy Hockey team was runner-up in the Team of the Year category for winning four of the last five Inter-Service Championships and Lt Lucy O’Connor was runner-up in the Sportswoman title for her win in the European Union Championships and fifth place in the World Championships. A special award was made to the Makalu Expedition which saw Surg Lt Lara Herbert become the second British woman to climb this treacherous Himalayan peak.
Football. The Navy Football team took the honours (2-1) at the most important game of the season - the home game against the Army at Fratton Park in front of a 2000 strong crowd.
Rugby Union. The RN Rugby Union team despatched the French Navy in a close- fought match on home soil at Portsmouth to give the RN a 4-1 lead in the series.
Ice Sports. The strength of the Navy Bobsleigh team was very evident with individual wins at the Inter-Service and British
Fit 2 Fight 2009| 7 HMS BULWARK
Whilst alongside in Malta, HMS Bulwark, led by Cdre Hudson and joined by personnel from HMS Somerset and HMS Argyll, competed against Marsa Cricket Club. The team, which was made up of personnel across all branches and experience soon made an impact against the home team, highlighting the RN teamwork ethos. This diverse yet determined group of Deployed Units individuals came together bowling to victory against the established Maltese teams.
HMS ST ALBANS
While part of SNMG2 a golf competition against the Americans was arranged at Mijas Golf Club outside Malaga with financial help from the Sports Lottery.
At the half-way point the score was 2-2 with all to play for. The afternoon’s singles events were underway with the Europeans up in most matches when one of their key players was distracted by some sunbathing Australians and lost control of his golf cart, hit a hole and was catapulted from the buggy which ran over his own leg forcing his withdrawal through injury. Even though, this accident did not stop them from emerging as the overall winners. Final score 8 ½ - 3 ½, hence winning them the bragging FITrights over the2 Americans; untilFIGHT next time!
FIT2FIGHT
HMS MANCHESTER
Whilst deployed as part of the South Atlantic Task Group HMS Manchester took time out of a busy programme to arrange a rugby match between the over 35’s and under 35’s when they came alongside in the Falklands. Raising money for the ship’s affiliated charities the teams played in front of 150 of the ships company in a closely fought battle. Bets were made for when the first blood would be spilt (9 Mins) and of course who would win! It was LPT Lou Clarke’s first official game as a newly qualified referee where she had to deal with a bloody and fierce battle between the ‘old sea dogs’ and the ‘young guns’ unfortunately the under 35’s could not keep up and the over 35’s won 10-5.
8 |Fit 2 Fight 2009 HMS BULWARK
Whilst alongside in Malta, HMS Bulwark, led by Cdre Hudson and joined HMS ILLUSTRIOUS by personnel from HMS Somerset and HMS Argyll, competed against When serving on a Capital ship and going on a long deployment you would Marsa Cricket Club. The team, which was made up of personnel across all expect to have a variety of sporting opportunities and Illustrious certainly branches and experience soon made an impact against the home team, did not disappoint whilst on OP ORION. From flight deck sports to three highlighting the RN teamwork ethos. This diverse yet determined group of times-a-day circuits to spinning and to challenging the Indian Navy in the individuals came together bowling to victory against the established Maltese KONKAN Cup! Whilst alongside in Goa the ships company played the teams. opposition at Basketball and Volleyball, although they unfortunately lost (temperatures were upward of 28°C) they did prove the importance of making ‘time for’ sport and the positive impact on a ship when there is a wide and varied sports programme.
HMS LANCASTER
During OP TELIC, despite Defence Watches and an ever changing ship’s programme HMS Lancaster managed to enter a team into the Dubai Rugby 7’s. The team, made up from a mixture of Junior and Senior Rates were playing in the International Overseas category against opponents who played every week in their own leagues. Even in this hugely competitive and tough category the team proved the Royal Navy team ethos by reaching the quarter-finals with their sheer determination and drive.
HMS ENDURANCE
The sailors onboard HMS Endurance managed to raise over £1,300 for an orphanage in Western Ghana. Whilst the ship was alongside they spent two-days working ashore digging foundations for the new kitchen which they had helped to fund. They also donated football strips from both the FA and Portsmouth FC to the orphans. The time ashore ended with sailors from the ship suffering defeat in a football match at the hands of the team from the orphanage .
Fit 2 Fight 2009| 9 Individual Success
Beijing Dreams
The Olympic games are viewed as the place on the GB team and since then has competed in the Women’s Single Handed ultimate competition for all amateur rowed from strength to strength. Despite Class in sailing. Following a very successful sportsmen and sportswomen; winning an ‘only’ coming eighth in the World Cup in the two-years where she became ranked in the Olympic medal is the pinnacle of a sporting summer of 2008, a month later the team won world top ten in her class she unfortunately career. In 2008 there were two members of Gold at the Beijing Olympics. only came 10th at the Olympics. the Royal Navy representing Great Britain; due largely to the world class facilities, Since then he has joined up with his Oxford Prior to her bid at the 2008 Olympics, Penny training and support that the RN provides and Olympian team mate Andrew Hodge to had completed a number of jobs within the to its elite sportspeople. London 2012 internationally race in the pairs for the World RN including DMEO on HMS Manchester will have at least two serving Royal Navy Cup season 2009 and Divisional Officer at HMS Raleigh. When personnel, these include: she started sailing as part of the Olympic In March 2009 Peter won the sportsman of Development Squad in 2006 she was Lt Peter Reed MBE who rowed in the the year award at the Combined Services working at HMS Sultan where she was also coxless four at the Olympics where he Sports Awards. As he says ,“the support able to make use of the world-class facilities won a Gold medal after a nail biting race in from the Royal Navy and the Combined at the Joint Services Adventurous Training which Team GB beat the Australians by just Services Sports Board has been a key Centre in Gosport (see page 18). It became over a second! ingredient to the success of last year and the clear that to maintain the training required to four-year journey leading up to the Olympics. compete at Olympic level, she would need a Peter joined the RN in 1999 with a I really am grateful to everyone in the Royal career break. University scholarship. Whilst attending the Navy who has supported me on so many University of West England he developed a levels and for the chance to do what I love Although disappointed with her final position passion for rowing which continued when everyday” at Beijing Penny says that “the Royal Navy he studied for an MSc in Engineering at has agreed to support my next campaign Oxford. Following this he was awarded a Secondly, there was Lt Cdr Penny Clark who and I believe that, this time around, having
10 |Fit 2 Fight 2009 four years to train full time for the Olympics will give me a real chance of winning Gold in Weymouth Bay in 2012.”
These two personnel show that you can develop into a world class athlete in a sport of your choice; all you need is the skill, determination and focus to want to win. The Service will then look to providing you with the opportunities and facilities to become a world class sportsperson, ready to compete and win on the world stage.
.
Fit 2 Fight 2009| 11 Boxing Roundup
It’s a knockout
contested categories in the competition, the Navy showed what they might do if they could muster a full team, beating the Army 4-2. However, despite Navy blue success on develop their skills and to enter national and INTRODUCTION the night, the Army were once again crowned international competitions. The Royal Navy Boxing Team enjoys a Combined Service Champions with a final legacy dating back to iron canons and sail- score of eight bouts to the Navy’s four. The RN Boxing Team boasts a successful driven warships. Demanding dedication, record. Last year alone it saw three national determination, courage, fighting spirit and The winners of the CSBA Championships novice champions, two ABA finalists and a will to win; it advocated then, as it does went on to bid for their places in the quarter- four boxers selected to box for England and today, those core values required of our finals of the National ABA Championships. the potential for a representative in the 2012 Service men and women. Pitted against opponents from the Southern Olympic Games. Area there was tough opposition in all Novice boxing teams can be found in weights. Mne Joe Harvey (91+kg) was the nearly all units. With five inter-unit boxing COMPETITIONS only RN boxer to reach the quarter-finals. RN championships throughout the year, HMS Nelson played host to the 2009 Boxing Coach Sgt Graham Alderson said competition is rife and training is supported Combined Service Boxing Championships. that Joe had every reason to be proud of his and encouraged. These competitions Faced with a 26 year army reign, the RN performance; ‘he proved resourceful and provide the boxers with vital experience and was up against it. Suffering the perpetual adaptable, able to change his style to outwit a chance to bid for a place on the prestigious problems of non-availability of boxers and a a number of different opponents’. RN Boxing squad. For the fighters who show lack of participants in the lighter categories, the most potential, there is an opportunity the Army led the field with six Walk Overs to join a full time boxing team to further before a blow was struck. With only six
12 |Fit 2 Fight May 2009 MYTHS Myth 1 The only way to burn off fat is to live in a gym. Myth 3 The more you exercise, the more Wrong! The only way to burn off fat is to take protein you need for energy. in fewer calories than you spend. Again not true. Protein tends to be retained Whatever exercise you choose (but you by the body for tissue maintenance and should try and make it something you enjoy, regeneration. Carbohydrates are the best e.g walking, biking or swimming for at least source of muscle energy followed by fat. 30 minutes at a time) don’t expect instant changes. They will be painfully slow at first Myth 4 Eventually, your weight and fitness but the more you do it and you build up level will plateau. muscle tissue you will burn more calories This could be true if you fall into a routine because muscle burns more calories then but if you keep at it and periodically increase fat and you should start to see the results of the frequency, duration and intensity of your your labour! exercise you will be able to see fresh results. You need to keep working at it, if it starts Myth 2 As you get older, you lose muscle becoming easy, change it! Kayak Statistics and gain fat, no matter what you do. Not true, tests have proven that regular Myth 5 If you do enough abdominal Water Bloody cold aerobic exercise combined with weight crunches, you will have a flat abdomen. Seat Uncomfortable training and a low fat diet means lean body Unfortunately not. Sit-ups and crunches can Hat Definitely not fashionable mass can still be increased while bringing certainly strengthen your abdominal muscles Tackle GONE about a decrease in fat mass. Even older but they can’t get rid of the fat that hides the It’s a knockout subjects in their 80’s and 90’s with exercise results. You will need to burn more calories Stereo Missing have experienced renewed strength, to get rid of the fat and once you’ve done increased mobility, stronger bones and that the stomach muscles will become more greater flexibility. visible.
REGIONS Plymouth and Naval Air Command Fleet The boxing duo were also recognised at the novice boxing. As the bouts unfolded RN Sports Awards where Lt Cdr Norford and As well as inter-service and international it was clear that HMS Ocean and HMS Lt O’Connor were crowned RN Sports Official competitions the regions also host major Sutherland were competing for the overall of the year and RN Sportswoman of the year competitions highlighting that RN Boxing trophy. Winning both the middleweight and respectively. See page 39. encourages participation at all levels, from heavyweight bouts HMS Sutherland were complete novices to international standard crowned Champions, an impressive feat for and has one of the most enviable coaching a Type 23 with lean manning issues coming structures in the country which anyone, out of refit. based anywhere in the country can join in.
On 15 October 2008 HMNB Portsmouth SPORTS AWARDS The Combined Services Sports Awards in Boxing Club established itself as the top March 2009 paid homage to the incredible Boxing academy in the Royal Navy after sporting men and women throughout the hosting and winning the Portsmouth Area three Services with Boxing getting strong Novice Boxing Championships for the first recognition. Lt Cdr Micky Norford won the time in 16 years. Although there was stiff Sports Official Award for his experience as competition from HMS Sultan, Defence a boxing coach. He said: “I was absolutely Diving School and HMS Collingwood The flabbergasted, I didn’t expect it at all. I’m so Naval Base punched their way to Victory. proud. Pleased as punch!”. Lt O’Connor was Cdre Thompson (NBC Portsmouth) presenting AET also nominated for CS Sportswoman of the Mark Flowers with the Combined Service Award in Ships are not being left out either with the year. the Light Welter Weight category Fit 2 Fight | 13 JackWinter Takes Sports the Plunge
153 km/hr Rush
meaning they have qualified for next years INTERNATIONAL Winter Olympics in Vancouver. With a further COMPETITORS four other ‘Bootnecks’ fighting for places at Between October 2008 and March 2009 six the Olympics they are definitely proving that Royal Marines represented Great Britain on Royal Marines give 110% and strive to be the the international bobsleigh circuit. Three- very best, after all it is a “State of Mind”! times Olympian Mne Lee Johnston along with solo Olympian, Capt Karl Johnston RM (both of CTCRM), competed on the INTER-SERVICE 2009 The 2009 Inter-Services Bobsleigh and FIBT Bobsleigh World Cup, while Cpl John Skeleton Championships took place in the Jackson (CTCRM), Mne Jamie Devlin (CHF), Italian town of Sestriere; 69 competitors Mne Kenny Simm (RMB Stonehouse) and fought it out on one of the fastest runs and Olympian Mne Martin Wright (UKLFCGSG) Bobsledding won the prestigious Mo Hammond Trophy, represented Great Britain in the European the men’s team award. However, one of the Bobsledding, winter sport in which teams of Cup. The season culminated in early March two or four steer a sled down an ice-covered most important aspects of this competition is with the Johnston brothers (GBR1), and track, reaching speeds of more than 135 km/h the opportunity it provides for novices, some Jackson and Devlin (GBR 2) ensuring ‘Royal’ (84 mph). The fastest sled wins, often by mere with only a couple of weeks experience, to hundredths of a second. The sport’s name made up half of the GBR men’s team at the hone their skills, gain further confidence and comes from its early days, when sledders 2009 World Championships in Lake Placid, bobbed their bodies back and forth on compete under international competition USA. straightaways to help the sled along. Bobbing rules. was never proved to work and was soon The season ended on a high for Team discontinued, but it remained a part of the GB, with GBR1 (including Johnston and The Inter-Service Luge Championships were sport’s name. Johnston) achieving a finish in the top 15 held in Königssee in Bavaria. This presented 14 |Fit 2 Fight May 2009 Inter-Service championships at Meribel which Cresta Run is in the adjoining valley. For a number of The Cresta Run conjures up the epitome of years the Navy has failed to win either the danger and challenge in the ice. A natural skiing or the snowboarding events, and this ice skeleton racing sled track, it is an extreme year was no exception! However, there are and often dangerous sport appealing only new faces in the team and future success to the hardened winter sports fan! Since the first run in 1885, it has been built from scratch depends on bringing these people back to every year using the natural contours of the the slopes in 2010 so they can develop their valley and earth banks to provide a framework skills; look out for the DIN later in the year on which to pile the snow and form the for details of next years event – you can get treacherous ice track. a great deal of the costs covered and, if you Determination, stamina, strength and guile are are a member of the RN Sports Lottery, you required to attempt the Cresta Run but one can claim even more back. You have to be thing for certain, it is not for the faint hearted! in it to ski it!
REGIONS It is not only abroad that you can take advantage of winter sport opportunities. Recently the Northern regions, led by HMS
Kayak Statistics
Water Bloody cold Seat Uncomfortable Hat Definitely not fashionable Tackle GONE Stereo Missing
Neptune,
a real organised a region wide snow sports challenge to all competition in December 08. Using the three Services because excellent facilities available they were of the fast, high-G bends. able to have 50 people competing in four NA Annie Edwards surprised events. This was an excellent opportunity her male colleagues by winning the inter- for the regional PTIs to show what they service title outright; the first time that the RN could organise and what was available to has won the event. personnel of all skill levels.
The 2009 Navy Championships was held Furthermore, Units could use local dry ski at Les Menuires and attended by over 1000 slopes to build their teams for next year’s personnel. The main focus is to take as many events – what a great excuse for Command novice skiers and snowboarders as possible Leadership and Management (CLM) training in order to provide them with tuition and build and providing personnel with an opportunity confidence on the slopes; meanwhile, it also to experience something different; time for provides race training and competition for PDev not time off for PDev! the more accomplished skiers and boarders in the Service. The event is followed by the
Fit 2 Fight 2009| 15 Healthy Lifestyle
When is a Shoe not a Shoe?
www.alexandrasports.com Tel 023 9269 8285 Ask for your military discount
You have decided to take up running; you The four levels are Neutral, Mild, Moderate arms, all can highlight problems with feet and have been down to your local shoe shop and Motion Control, which takes you from posture. and got yourself some trainers that light up normal support right up to the most support If further examination is required the client in the dark, a pack of three white socks and that you can get. is asked to go through their paces on a a pair of shorts, that is all you need to make When a new client comes through the door running machine where their running style your bid for Olympic Glory surely? Well that Eliott needs to assess the individual’s feet, is recorded and can be played back on is not exactly the case as Eliott Bridgeman of legs and performance. computer for a frame by frame examination. Alexandra Sports in Portsmouth explained. To do this an examination including 12 Minute examination can be made of these People are individuals and to excel in sport podiatry based tests is made of the clients recordings to further the diagnosis and ensure you need to find the right kit for you, otherwise feet without shoes and socks, both facing that the shoe with the correct level of support you could be setting yourself up for injury and then facing away from the examiner, is chosen. which could not only stop you enjoying your testing the movement of the 26 various Finally we come to the shoe itself. Did you chosen sport but also cause you problems at bones, 54 joints and 20 muscles of the foot know that the average foot can swell by as work. to determine any underlying problems that much as 10% during a long run? A factor of So if you are going to do something, you the client has, perhaps from a past injury and heat, impact and blood circulation can swell might as well do it right and that means more importantly what future injuries they the foot meaning that you should always allowing an expert to assess your needs and might find themselves prone to that could be choose a shoe larger than one you might wear make a recommendation. avoided. to work. It is recommended that you need a For example, did you know that there were The client is then asked to walk a section good thumbs nails space at the front of your four different types of running footwear? Each of the shop so that the examiner can see shoe to compensate for this difference in size; offering a different level of support to the how their feet and muscles move, but also your foot needs that extra room when you are runner depending on the level needed and the to check the position of the head, the level running. amount of running you are planning to do. of the shoulders and the swinging of the The client will then be asked to try out several 16 |Fit 2 Fight 2009 SIX GOOD REASONS TO RUN 1 YOU WILL BURN CALORIES YOU WILL IMPROVE YOUR MOOD AND Running burns more calories per minute 4 CONFIDENCE than almost any other exercise. Running is proven to boost your mood, self- confidence and body image. It can make IT FITS A BUSY LIFESTYLE you feel more positive and help alleviate 2 Running is a workout you can do depression. anytime, anywhere. Whether you are at sea and only have the upper deck/treadmill, 5 YOU WILL REDUCE YOUR RISK OF HEART or working long hours in the office you DISEASE will always be able to fit it into your hectic Running is an affective way to lose excess lifestyle. body fat, lower blood pressure, raise good cholesterol levels and reduce your risk of IT IS FREE diabetes the four main causes of heart disease. 3 You do not need fancy equipment-just a pair of good quality trainers. After you have 6 YOU WILL BOOST YOUR BRAINPOWER invested in these, there are no other costs. Strenuous running enhances blood flow and oxygen levels to your brain, improving mental ability, memory and decision making process.
Mild-Moderate: Sometimes Neutral: Shoes designed for referred to as support shoes, are biomechanically efficient runners designed for mild to moderate who do not need active support overpronators. Stability shoes inside their shoes. Neutral shoes provide medial support to slow do not use a medial post. down pronation. The majority of Motion Control: Shoes with runners can run successfully in the maximum amount of active stability shoes. medial support to control severe overpronation. different brands of shoe to try and find one At this stage other considerations for the up to injuries. that is both comfortable and gives the right runner are suggested, including socks, All the staff at Alexandra Sports are trained support. A really good shoe will not constrict shorts, shirts and bras. Specialist technical to examine, spot and advise on all matters the foot and you will not necessarily be able to socks and shirts can reduce sweat and of assessing the need of the sports person, feel its differences until you run. Once a shoe chaffing and prevent blisters, they are also with regular professional training to keep is selected the client will be asked to run. If more enduring then normal socks, lasting their knowledge updated. With most of them they normally run on a treadmill then they can longer and keeping you running harder. coming from sports backgrounds it ensures do this and if they run on the street they will be Similarly with the sports bras, a different that their advice will help you avoid the snags asked to take a run outside. Again the run is bra may be required from those that you and pitfalls that can inconvenience or cause monitored to ensure the shoe is correcting the might wear in the gym and to attempt to run problems to a runner. problems noticed in the initial physical. without first checking can again open you
Fit 2 Fight 2009| 17 Adventure Training
Mountaineering Mountaineering Where: Rothiemurchus Lodge, Inverneshire Where: Joint Service Mountain Training HIGHLAND REGION Telephone: 01479 861288 Wing, Ballachulis www.rothiemurchus.co.uk Telephone: 01855 811348 GRAMPIAN REGION
Where: Pine Cottage Newtonmore, HMS NEPTUNE Telephone: 01436 677266
TAYSIDE REGION Sailing
Where: HMS Caledonia Rosyth FIFE [email protected] REGION CENTRAL www.rnsa.co.uk REGION Telephone: 0131 331 3727 Gliding, Paragliding & Hang-gliding
LOTHIAN REGION Where: Joint Service Hang-gliding and Paragliding Centre. Crickhowell STRATHCLYDE REGION Telephone: 01873 810386 BORDERS REGION www.raf.mod.uk/rafgliding
Mountaineering, Caving, Climbing Where: Joint Services Gliding Centre Canoeing & Kayaking Aylesbury NORTHUMBERLAND Telephone: 01296 696818 Where: Joint Service Mountain Training DUMFRIES AND GALLOWAY REGION Ctr TYNE & WEAR Where: Portsmouth Naval Gliding Club North Wales Telephone: 92821 2239 / 023 9272 2351 x2239 Telephone: 01248 718366 WO John Bradbury DURHAM www.pngc.co.uk www.lahrc.co.uk CUMBRIA CLEVELAND Where: HMS Seahawk RNAS Culdrose Where: Bethesda – North Wales, Tai Telephone: 93781 7314 / 01326 574121 x7314 New yddian Mr John Smith NORTH YORKSHIRE Telephone: 01248 600416 www. seahawkglidling.co.uk or [email protected] 01326 221670 / 0780 8348450 Tony Richards
LANCASHIRE [email protected] HUMBERSIDE WEST Where: Joint Service Caving – Ripon YORKSHIRE Where: HMS Heron RNAS Yeovilton Telephone: 01248 718366 Telephone: 93510 6266 / 01935 456266 GREATER www.lahrc.co.uk MANCHESTER SOUTH CPO Daz Smith or YORKSHIRE MERSEYSIDE 01935 863055 Derek Marpole
E
D IR [email protected] E H R S B CHESHIRE Y M S A CLWYD H H I LINCOLNSHIRE R G E N GWYNEDD I T
T
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 Off-Shore Sailing SOUTH LONDON GLAMORGAN AVON BERKSHIRE WILTSHIRE Where: Joint Service Adventurous Sail SURREY KENT Training Centre. Gosport HAMPSHIRE SOMERSET Telephone: 023 9276 5971 / 9276 5333 WEST SUSSEX EAST SUSSEX www.jsastc.org
DEVON DORSET
ISLE OF Sub-Aqua WIGHTDiving
CORNWALL Where: Joint Service Sub-Aqua Diving Ctr Bovisand, near Plymouth Telephone: 01752 405573 www.jssadc.org
18 |Fit 2 Fight 2009 Adventure Training Centres - What can they offer? Rothiemurchus Lodge is a year-round, is the Joint Service Sub Aqua Centre that affordable, self-catering accommodation provides all Sub Aqua relevant training facility in the heart of the stunning Cairngorm courses. For more information contact 01752 Mountaineering Mountains. It is for the exclusive use of 405573.
Where: Rothiemurchus Lodge, Inverneshire regulars and ex-regulars of the Armed Forces Telephone: 01479 861288 in addition to Reserves, MoD Civilians and Joint Service Adventurous Sailing Centre www.rothiemurchus.co.uk Cadet Forces. The families of these groups is located in Gosport, Hampshire. The centre
are also welcome. For more information go provides excellent Sailing facilities along with to www.rothiemurchus.co.uk and see the all current training courses. Qualifications excellent possibilities which are available. such as Competent Crew or Day Skipper can be gained, and for more information contact Joint Service Mountain Training Wing 02393 765971/765333. is located in Ballachulis (Scotland) and
provides Winter Climbing and Mountain Joint Service Hang Gliding Centre is Walking opportunities. The Training Wing Gliding, Paragliding & Hang-gliding located in Crickhowell. The Royal Navy Hang also offers summer activities such as Gliding and Para Gliding Association (www. Where: Joint Service Hang-gliding and Summer Mountain Walking, Kayaking, Open Paragliding Centre. Crickhowell rngsa.com) utilise excellent facilities open to Telephone: 01873 810386 Boat Canoeing and Rock Climbing. For more all serving members of the Royal Navy, Royal www.raf.mod.uk/rafgliding information contact 01855 811348. Marines and Royal Navy Reserves. The club Where: Joint Services Gliding Centre also travels to Europe every year to fly in Aylesbury Joint Service Mountain Training Centre Telephone: 01296 696818 Alpine conditions where it is not unusual to HQ (Indefatigable) is located in North Wales, Where: Portsmouth Naval Gliding Club fly at heights of greater than 10,000ft and for Telephone: 92821 2239 / 023 9272 2351 x2239 this is the Joint Service HQ for the West Wing distances over 50km. For more information WO John Bradbury of the UK, and provides excellent Adventure www.pngc.co.uk contact 01873 810386. Training Opportunities in a fantastic setting. Where: HMS Seahawk RNAS Culdrose Indefatigable offers numerous activities; Telephone: 93781 7314 / 01326 574121 x7314 Joint Service Parachute Centre is located Mr John Smith these include Rock Climbing, Kayaking, www. seahawkglidling.co.uk or in Nertheravon, Wiltshire and will shortly have 01326 221670 / 0780 8348450 Open Boat Canoeing, Mountain Walking and a permanent established headquarters on Tony Richards also caving. For more information contact [email protected] site. The RN and RM SPA exist to provide 95581 7966 and 01248 718366. a focus for all Naval Skydiving with the Where: HMS Heron RNAS Yeovilton Telephone: 93510 6266 / 01935 456266 exception of Display Parachuting. JSAT CPO Daz Smith or Joint Service Sub Aqua Diving Centre is 01935 863055 Derek Marpole Courses are also run from the centre and for [email protected] located in Bovisand, near Plymouth. This more information contact 01980 678278.
Freefall Parachuting Freefall Parachuting Where: Joint Service Parachute Centre Netheravon Telephone: 01980 678278 Joint Service Parachute www.lahrc.co.uk Centre Netheravon
Off-Shore Sailing
Where: Joint Service Adventurous Sail Training Centre. Gosport Telephone: 023 9276 5971 / 9276 5333 www.jsastc.org FIT2FIGHT Fit 2 Fight 2009| 19
FIT2FIGHT JackAdventure Takes Training the Plunge
Winter Wilderness 2009
Where: Torridon - Scotland When: 26 Feb - 7 March Who: A group of 23 RN personnel ranging from AB to Captain Task: 5 day Winter Mountaineering Expedition Winter Wilderness 2009
Personnel don’t have to travel to essential in order to deliver training in the axe skills would have to wait till another day!
mountains afar to experience challenging Torridon area.” Blizzard conditions certainly added to the
and rewarding AT whilst also taking in challenge and the novices were amazed by
breathtaking sights. Winter Wilderness The second (main) phase in Torridon the change in weather experienced as they
(WW09) proves just that. involved all team members, but with the gained altitude.
leaders taking charge of sub-groups and all The expedition was split into three main ascending mountains by common routes. Day 2 In true Scottish tradition the phases. The first was the Shakedown weather completed a U-turn switching from Phase the aim of which was to refresh and Day 1 The 18 intrepid climbers met with the fleeting flurries of the previous day to train all leaders in the necessary winter group leaders ready
mountaineering skills. Starting in the for their first day of
Cairngorms with a high overnight camp, adventure in the snow
followed by ascents of high peaks and capped mountains.
culminating with a shift in location to Torridon Unfortunately, scarce
and another ascent reaching heights of snow immediately
3000ft. CPOPT Hodkinson, who was also meant a change of
the focal point of contact for the junior ratings plans but the groups
said, “It was an invaluable aspect of the still managed to climb
expedition enabling all instructors to refresh a 3000ft mountain
and hone their winter skills which were but it meant their ice
20 |Fit 2 Fight 2009 FIND OUT MORE ABOUT ADVENTUROUS TRAINING To take advantage of the Adventurous Training opportunities available to you there are a number of publications and people who can help:
Firstly, contact your Unit AT PTI, for initial direction.
For more detailed direction they may direct you to the Regional AT Centres
Portsmouth Area: Tel – 9380 24392 / 02392 724392 Plymouth Area: Tel – 9375 65312 / 01752 555312 Scotland and Northern Ireland: Tel – 93255 3300 / 01436 674321 x3300 CTCRM: Tel – 93785 4232 / 01392 414232
Major foreign expedition approval and advice should be sought from the Adventurous Training Policy office at HMS Temeraire. Tel – 9380 22590 / 02392 722590.
Another useful way in which you could find information on planned expeditions is by going to the various associations such as the RN/RM Mountaineering Association. Contact details can be found via the DNPD intranet site or again, contact your Unit PT.
Publications: BR 4024 and JSP 419 gives general advice on adventurous training guidelines.
For AT course information see www.ahrc.co.uk – keep your Unit PT informed of Winter Wilderness 2009 your qualifications – they then may be able to help you get more involved with other expeditions and opportunities.
For more information on funding see the RN/RM Sports Lottery and Naval Service Sports Charity article on page 30.
plunging the group into blizzards and waist
deep snow. The trek to the second night’s
camp was arduous, with the group at times
only managing 1km/hour. Fortunately
despite the physical demands of the day,
Matelot humour shone through, combined
with the PTI ‘charm’ and wit to help everyone
through the difficulties.
Day 3 Enthusiasm and energy levels were beginning to wane after the previous
day’s activities, heading out from the high day descending the mountain, coping with SO1 AT Cdr Wrightson who was also
altitude camp for a further 2500ft climb was continuing bad weather but with the promise one of the leaders on the expedition said,
a bit more of a struggle. The junior sailors of a home cooked dinner and beer to “Everyone who attended went outside
though were definitely beginning to gain in welcome them at the end. their comfort zone but, importantly,
confidence allowing them to demonstrate achieved something during the week and
their newly developed skills in coping with The third (recovery) phase culminated in had fun. There are lots of opportunities
the conditions they faced the Kyle of Lochalsh and allowed for the for people to take part in AT and the
regrouping of equipment and for personnel satisfaction is immense – challenge your Day 4 The group spent their last climbing to return to their parent units. limits!” Fit 2 Fight 2009| 21 Expedition 1 Canoe Canada
Expedition 1 Canoe Canada
Where: Algonquin Provincial Park, Ontario When: 25 May - June 2008 Who: 26 personnel from Royal Marines School of Music Task: Canoeing Expedition
After 15 hours of travelling, the Royal Marine provided what was certainly a memorable musicians were ready for the excitement experience! that lay ahead of them on the waters of the Algonquin Provincial Park. This expedition proves some of the important elements of AT. To push yourself to do things This was the first experience of AT for any that you didn’t realise you could do, to build of the trainee musicians within the RN, and your leadership and team building skills, and for them it was an amazing first! Canoeing importantly to have fun. 50 km though the stunning scenery of the Canadian Park and camping out for two nights offered them a unique opportunity to see the local plants and animals and
22 |Fit 2 Fight 2009 Individual Success
Powerlifting POPT Sean Cole (HMS Nelson) started Powerlifting comprises of three lifts, the Sean has represented England at both the power lifting in 2007 and since then he squat, the bench press and dead lift, and European and the World Championships has gone from strength to strength, quite is considered the ultimate strength sport; and hopes to continue his successes. If literally! Ranked second in the world for testing the competitors brute strength along you think that you could have the strength, his weight category (67.5kg) he currently with focus and determination. This is unlike determination and might to become holds the military world record and is now weightlifting which is more of a technical involved with powerlifiting either contact striving for the world record in the three event. Sean at HMS Nelson gym or visit the lifts. website. www.bdfpa.co.uk. Rugby 7’s
It has been an exciting and successful year for RN personnel in Rugby Union with two serving personnel representing England 7’s. Rugby 7’s, a derivative of the XV game, requires more stamina and grit to drive home the points as each player needs to cover more than the single position in the traditional game.
Logs(CS) Josh Drauniniu made history as he became the first player from the Royal Navy to represent the Service at an IRB World Cup, thirty seconds after he came on he became rounds of the World Series. His contribution If you are interested in playing Rugby 7’s the first Navy player to score at a World Cup! during the London 7’s Tournament saw then contact the RNRU Secretary on England win on home soil for the first time in Mil Tel 9380 24193. Along with Josh, Cpl Greg Barden of the five years Tel 023 9272 4193 RM is now considered an integral part of the England 7’s and played in the final two
Fit 2 Fight 2009| 23 Adventure Training Naval Outdoor Centre Germany
24 |Fit 2 Fight 2009 For the last four years Exercise Bavarian From May a multi-activity package is Surprise has provided adventurous and available where you can try climbing, challenging activities for over 4,000 Naval Klettersteiging (a form of multi-pitch climbing Personnel in the Bavarian Alps, Germany. and scrambling on wires and ladders), mountain biking, kayaking, canyoning or white water rafting. A bespoke AT package can also be arranged, where you can determine your own choice of activity, for example five days of mountain biking with the aim of tackling black graded mountain descents or alternatively five days mountaineering.
Bavaria provides excellent weather and scenery and supplies a perfect backdrop with a wide spectrum of activities all with The Naval Outdoor Centre Germany easy reach, allowing the NOCG to provide a (NOCG) is a level 2 Adventurous Training challenging but rewarding time. and challenging activity centre with a 13 man team who’s primary task is to provide Accommodation is provided by an English RN personnel the opportunity to experience run civilian hotel offering a home from home AT; exposing them, after minimal training, atmosphere, with the local beer on tap to a broad range of activities where they and enough food to satisfy even the most can apply themselves both physically and determined Stoker or Royal Marine set in a mentally and occasionally to operate outside location surrounded by bright blue skies and of their comfort zone. a spectacular vista.
During winter (Dec-Apr) they offer skiing for All these opportunities are free to Naval the novice, teaching personnel to a basic ski Personnel although members of the RN/RM alpine standard. Intermediate and advanced Sports Lottery are given priority. skiers will be introduced to ski touring and the chance to explore thousands of miles of off piste skiing.
Maj Paul Gellender RM MBE OC NOC(G) all a challenging but rewarding time. The come cheaply and I would like to take the summarises, “The Naval Outdoor feedback from all who have participated in the opportunity to thank the Sports Lottery, the Centre(Germany) will provide the first past has been fantastic with the only criticism Rebalancing Lives Initiative and the Sailors opportunity most personnel will have to being the days have gone too quickly. Fund for their continued financial support.” participate in AT since training. Initially many Unfortunately exercises of this nature do not will assume that this is going to be some form of military exercise. Our aim will be to expose Where: Hans Schwaben - Allgau novice ATers to a variety of adventurous activities, after minimal training, in order Where: Hans Schwaben – Allgau Alps in Germany for them to experience AT for themselves. When: All year Bavaria makes our job easy, the scenery, Cost: Free to Service personnel Website: www.englishguesthouse.co.uk weather, hotel staff and spectrum of activities, Telephone: 0049 8324 953540 all within easy reach will enable us to offer
Fit 2 Fight 2009| 25 Ship Success HMS Bulwark
and inter-national fixtures for football, netball, rugby and cricket and have an inter-ship FIELD GUN boxing competition planned for the final stop Being on board did not stop the ship’s in Gibraltar. HMS Bulwark ship’s company company from taking part in this traditional also fully embraced Adventurous training RN competition; although there were obvious with a number of personnel taking part in limitations the Bosun and his team man- HMS Bulwark Field Gun white water rafting, horse riding, biking, aged to build a field gun track “adapting and kayaking and many more besides. Person- overcoming” becoming their new motto and Since deploying in February HMS Bulwark nel competed in half-marathons, climbed the they ensured the safety of all field gunners has organised a huge number of sports and highest mountain in South East Asia, gained taking part. With the EWO playing the part of Adventurous Training expeditions through- qualifications in various areas as well as Battery Commander, the ‘Guns Club’ won the out the whole of the TAURUS ’09 deploy- improving instructional qualifications. first competition but couldn’t retain their title ment. This concerted effort to organise a whole in the torrential rain for the second competi- Captain Keble Royal Navy OBE says that variety of diverse sporting and Adventur- tion. the “deployment has demonstrated that ous Training activities for all highlights how the right focus and attitude towards Sport the ‘fit to fight, fit for life’ message is clearly DECK SPORTS and Adventurous Training is contagious embraced in HMS Bulwark. When flying did not interrupt, the ship was amongst the ship’s company; once indi- The variety of sports and adventurous train- able to utilise their flight deck as a ‘pitch’ for viduals get involved, the interest spreads ing which the ship managed to organise a number of sports. rapidly through the ship.” and participate in during their deployment Closely, and at times viciously, fought battles Not only did they enjoy traditional team highlights the many possibilities which are included, tug’o’war, deck hockey and bucket sports by running inter-mess sporting available to RN/RM personnel wherever they ball. Although Clubz kept people under con- competitions, such as Field Gun and deck are in the world. trol with the penalty for offending personnel hockey, but also organised larger inter-ship 26 |Fit 2 Fight 2009 Did They Really Say That
“Ronaldo is always very close to being either Jack... will you stay onside or offside.” in football?”
“We were a little bit outnumbered there, it “Unfortunately, was two against two.” we keep kicking ourselves in the “Julian Dicks is everywhere, it’s like they’ve foot.” got eleven Dicks on the field.” “Celtic were “If England are going to win this match, at one time they’re going to have to score a goal.” nine points ahead, but -“You weigh up the pros and cons and try to somewhere put them into chronological order.” along the road, their ship went off the rails.”
“Robert Lee was able to do some running on “I’ve got a gut feeling in my stomach...” his groin for the first time.” “The new West Stand casts a giant shadow “I never comment on referees and I’m not over the entire pitch, even on a sunny day” going to break the habit of a lifetime for that prat.” “I would not say he [David Ginola] is the best left-winger in the Premiership, but there are “I’m not a believer in luck but I do believe none better.” you need it.” “An inch or two either side of the post and “What will you do when you leave football, that would have been a goal.”
“Both sides have scored a couple of goals, and both sides have conceded a couple of goals.”
“You don’t score 64 goals in 86 games at the highest level without being able to score goals.”
“And we all know that in football if you stand still you go backwards...”
“The lad got over-excited when he saw the whites of the goal post’s eyes.”
“If you can’t stand the heat in the dressing- room, get out of the kitchen.”
“He [Brian Laudrup] wasn’t just facing one defender - he was facing one at the front and Personnel posing for their team photo after their ’cheeky’ bike ride! one at the back as well.” of running once round the upper deck. MOUNTAIN BIKING “It’s now 1-1, an exact reversal of the score on Saturday.” Arriving in Malta in late February 15 members
WHITE WATER RAFTING of the ships company decided to go for, “We say ‘educated left foot’, of course, there 70 personnel went white water rafting in what was described by the tour guide as a are many players with educated right foots.” Marmaris, Turkey. Selling themselves as ‘cheeky’ mountain bike ride. Instead they “Gary always weighed up his options, “hardened military people with a thirst for ex- spent the day coping with steep inclines, especially when he had no choice.” treme sports” they maybe weren’t expecting rough declines, uneven surfaces, but also the rapids which were higher and faster than some amazing views of the Malta coastline “We threw our dice into the ring and turned up trumps.” usual after exceptional rainfall. Despite the as well as having to work as a team to ensure near-ice-cold temperatures of the river which the groups safety and of course that they got “And I suppose they [Spurs] are nearer to they all experienced after being thrown out of back in one piece on time. As POET(WE) being out of the FA Cup now than any other their raft at least once all personnel emerged Batten says “what better way to see some of time since the first half of this season, when they weren’t ever in it anyway.” from their day having had a fantastic time. the sights rather than sitting in the pub for the afternoon; you can sit in a pub anyday!”
Fit 2 Fight 2009| 27 Team Success Ladies Boxing
The Royal Navy Ladies Boxing Team got off to a flying start in their 2009 campaign for the National Amateur Boxing Association Female Championships. An impressive seven Navy women represented the Senior Service at this competition.
Three of the team had to compete against the Army to secure their places in their own combined services championships, AB Bowens (HMS Neptune), AB Emily Locke (HMS Bulwark) and Lt Cdr Vicky Sollitt (DLO Andover) all secured victory to claim their semi-final positions.
This left four RN competitors in the finals. PO(ET) Teeling (HMS Collingwood) and PO(ET) Palin (HMS Cornwall) put in impressive fights, both winning well-deserved Silver medals.
The last of the Navy’s competitors, Lt O’Connor (nee Abel) (HMS Temeraire), had an impressive fight in her fifth ABC Championship final against strong opposition resulting in her fourth consecutive ABA Championship, securing her position in the International Squad and her ranking as the British number one female featherweight. . All in all the RN Ladies Boxing Team returned from the ABA Championships with 1 gold, 2 silver and 2 bronze medals, making them the most successful female boxing team in the country. RN coach POPT Stuart O’Connor said “They performed brilliantly and I’m delighted with the results. We are seen by the boxing community as the leading lights in female boxing development and we have shown today that we are technically capable, fit and dedicated to producing quality boxers; I’m thrilled.”
28 |Fit 2 Fight 2009 10 Minute Workout
This workout has been designed by LPT Cycle the bench/bed, shoulder width Kev Green (HMS Nelson) based on the Sit Up apart the elbows bend taking principal that it can be conducted in - Starting the body towards the floor. any sized space. Whether you are on the exercise with one knee The arms then push the body a fishery protection vessel off the UK touching the opposite elbow, the upwards to the original starting coast, a FF/DD in sunnier climates or an bent leg is then extended back out with the position isolating the triceps. aircraft carrier alongside; you will be able opposite knee bending back to do these exercises. Very little extra up to touch the opposite elbow. Burpee - Starting by squatting until hands equipment is needed, and when necessary The twist and constant touch the ground the legs are then forced can be adapted from everyday cabin contraction on the abdominal together to the rear to form the prone items! A boxing slant has been taken to region (stomach) ensures position. The legs then move back to create something slightly different from maximum isolation to the rectus the chest and extend back to the a usual workout and, as has been seen abdomonus and external standing position. This high in the magazine, boxing has a growing oblique’s. quality exercise works the number of followers and is encouraged for whole body concentrating on anyone trying to increase their fitness all main muscles in the legs. levels. Lunges - The leading leg is forced at least 50cm to the front Punching - Starting in the The ‘model’ used in these which will force the trailing leg to bend. The boxing stance with hands pictures is a 46 year old man – age is not a leading leg then pushes back to the starting at head height the fists are limiting factor for this simple but effective position, the opposite leg then takes lead punched to the front to full quick workout. It has been catered for and follows the same instructions. This leg extension at the elbow three standards of fitness levels, bronze, exercise gives a maximum workout to all alternating when silver and gold. Therefore, we have taken main leg muscles (Quads, Hamstrings and the punching away the excuse of space, time, age and Calves). fist returns to the starting position, existing fitness; so what is stopping you!? working triceps and shoulders. Press Jump - Note: All repetitions should be focussed on Starting in the quality using the full range of movement. prone position All exercises should last for one minute, with head and eyes facing the changing to the next exercise each minute. floor and hands shoulder width apart. Elbows bend at a 90 degree angle Bronze - 15 repetitions moving to the next then the arms push all resistance upwards exercise on the minute changeover. forcing the body away from the floor. When the hands make contact with the floor Silver - 25 reps moving to the next exercise the exercise is repeated. This plyometric on the minute changeover. (explosive) exercise works the triceps and pectorals. Gold - 40 reps moving to the next exercise EAT TO BEAT STRESS on the minute changeover. Alternate elbow and knee - Starting with Starting your day with wholegrains can fingers on temples and knees bent. The reduce your stress levels by as much as Tri Press Up - Starting in the press up torso lifts and twists moving the elbow to 59 per cent, according to a new study. The position with hands closer than shoulder the opposite knee when contact is made width apart, keeping the natural curvature of between knee and elbow return to the study looked at the effect of a wholegrain the spine with head and eyes facing the floor. start position and change direction. breakfast on stress levels and mental/ The elbows then bend until the chest makes This exercise concentrates on the physical performance, compared to eating contact with the floor. The arms then push rectus abdomonus and external no breakfast. It highlighted that skipping back to the extended oblique’s. breakfast can lead to significant increases position working the in stress, and also shows that a lack triceps and pectorals Tri - Dips - Starting of breakfast can impair mental and (chest). with physical function during the hands on day. 10 Min Workout Fit 2 Fight 2009| 29
Where does the money come from?
Royal Marine. Trustees are all volunteers THE NAVAL SERVICE who undertake the role in their spare time so Additionally the charity assists in funding SPORTS CHARITY (NSSC) running costs for the charity are minimal. projects financed by the lottery, for example, the sport’s accommodation in Temaraire is In addition to Government funds (Public The NSSC distributes its income to the RN to run by the NSSC although funded by the Funds) which support physical development help promote efficiency through participation lottery. in the Naval Service, non-public funds are in sport and adventure training. Therefore The demand for grants is around £450K needed from other sources in order to enable grants are provided annually to cover: annually and is rising at a time when Service the full range of activities. numbers are declining; this is seen as a a. Running costs for 39 Sports Associations. healthy trend and reflects the overall increase The main non-public fund contributors for in activities supported. It does however sport are the RN/RM Sports Lottery and the b. Block grants to Commands for kit, create difficulties to satisfy in these financial Naval Service Sports Charity. equipment, catering, trophies, entry fees and times when securing funds is becoming command sport. increasingly difficult. In 2007 the majority of RN charities were reorganised under one governing body – The c. Coaching grants to enhance individual and The NSSC makes a vital contribution to RNRM Charity. A number of subordinate team performance. sport at all levels in the Naval Service and charities were then set up to manage the if you have ever drawn kit from the sports distribution of funding into the broad areas d. To help offset the costs of top performing store, taken part in almost any sporting event of benevolence, amenities and sport. One of sportsmen and women in the Naval Service. or benefited from the work of the Sports these charities is the Naval Service Sports Associations (or coaches) then you have Charity (NSSC). e. Some aspects of sports travel that cannot benefited from the funds generated by the be met by public funding. This includes help NSSC. The NSSC passes funds from the Voluntary for sportsmen and women travelling from Sports Subscription Scheme (VSSS), the deployed units to compete sports element of the Sports Amenities for the Service. Benevolent Scheme, and investment incomes, acknowledging the importance of f. Accommodation for sport AT and sport to the Naval Service. when teams are competing away from “home”. NSSC is run by eight trustee/directors with extensive experience of sport and AT in the g. Grants for emerging Naval Service and are representative of its sports that have a following many constituent parts. Recent additions and that could develop to the Board are a Warrant Officer and a formal recognition. 30 |Fit 2 Fight 2009 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 public funding. Who can join? Serving RN/RM and RNR/RMR personnel are eligible to join the RNSL and membership is mandatory in order to benefit from direct grants that have a Lottery funding element. To date, 73% of the Naval Service are members. Where does the money go? The money is disbursed as prizes and grants as follows:
Prizes - weekly lottery draws: 23% Direct grants to ships/units/establishments: 34% Indirect grants to Associations/commands: 26% Major Grants for large projects: 15% The Sports Amenities and Running Costs: 2% Benevolence Scheme How do I know it is fair and properly managed? (SABS) The RNSL is licensed through the Gambling Commission (Government Department). Every ticket paid for is entered into a weekly draw (52 separate lotteries) and winners are selected Sports Amenities and Benevolence Scheme using a Gambling Commission approved computer random number generator. Every TICKET (SABS) is the Royal Navy and Royal Marines PAID FOR GOES INTO EVERY DRAW and all valid ticket therefore have the same chance of charity payroll giving scheme. Money raised winning in every weekly draw. through this voluntary deduction from pay is donated to the Royal Navy Royal Marines What can I win? Charity. The current prize structure is: 1st number drawn wins £5,000 Donations benefit both serving and ex-serv- 2nd number drawn wins £1,500 ing members of the Royal Navy and Royal 3rd number drawn wins £500 4th number drawn wins £300 Marines as well as their dependants. The 5th number drawn wins £200 Scheme supports: 6th number drawn wins £100 In addition there are extra monthly draws of 10 prizes of £50 and occasional enhanced first Sport – supports Naval men and women, prizes, such as new cars. their clubs and associations How do I know if I have won? Prize winners will be notified by letter and draw results will be published by email, signal, on Amenities – support to RN and RM for activi- the RN web and in Navy News. ties and amenities not publicly funded How do I pay and how much? Lottery tickets are 75p per ticket per week and payments are taken from pay each month until Benevolence - both for serving and ex-serv- a participant decides to withdraw or leave the Service. ing members and their dependants Applicants may purchase up to a maximum of six tickets each week so that:
1 ticket = £0.75p per week x4 = £3 per month. Naval Service Dependants Fund – an imme- 2 tickets = £1.50p per week x4 = £6 per month diate death in service payment of £12,000 to 3 tickets = £2.25p per week x4 = £9 per month nominated next of kin 4 tickets = £3.00p per week x4 = £12 per month 5 tickets = £3.75p per week x4 = £15 per month All serving personnel of the Royal Navy and 6 tickets = £4.50p per week x4 = £18 per month Royal Marines are encouraged to donate a minimum of £1 per week or a higher fixed (Note: Although there are 52 draws per year, JPA statements will reflect some months with 5 amount per month. For more information draws (5 Saturdays) as 5x weekly ticket holdings). please contact: How can I join, change the number of tickets, or leave? Applicants can join the RNSL or amend their ticket holdings by completing a form JPAE015 or Phone: 023 92816508 contacting Gym/unit PT staff. Contact details are: SABS Manager
The RN/RM Sports Lottery Manager, Phone: 023 92625247 HMS TEMERAIRE, Burnaby Road, Fleet Charities Officer Portsmouth PO1 2HB. 02392 723806 or 9380 23806 www.rnsportslottery.co.uk
Fit 2 Fight 2009| 31 PHYSICAL DEVELOPMENT 2008-09 FUNDED ‘QUICK WINS’ One of the outputs of the Estate Study conducted by Commander Ian Crabtree in the autumn term of 2008 was a prioritised list of unfunded minor projects. Pictured below are some of those projects that were achieved as a result of in-year funding.
RNAS Culdrose Refurbished Pavilion
Director Naval Physical Development (DNPD) Physical Development Corporate Image Boards for all establishments
HMS Drake New 24 hour Fitness Suite HMS Drake New Third Generation Astro-Pitch surface
RNAS Culdrose Purchase of flooring & mirrors for new Fitness Suite MWS Defence Diving School, Horsea Island New Cardiovascular Equipment
HMS Sultan New Astro-pitch surface
To be in with a chance for ‘Quick Win’ funding: Bids must be passed to SO1 Physical Education, HMS Temeraire (Tel: 9380 25012; civ: (023) 9272 5012; email: [email protected]) by 1 Nov All preparatory work must be completed (eg planning permission; design work; business case) Projects must be achievable within 2-3 month timescale (financial allocation not confirmed RNAS Yeovilton until mid Jan and completion must be before financial year end) New Resistance Training Equipment Why not give it a go? You could be a Winner!
32 |Fit 2 Fight 2009 HMS TEMERAIRE Sports accommodation
Sports Accommodation
Where: HMS Temeraire, Portsmouth
When: Opened September 08 by 2SL
Who: Available to members of RN/RM Sports Lottery
How: Contact Ian Rees 02392 861860 / [email protected]
The Royal Navy U19 football team have been one of the users of the Sports Accommodation. A concern from the NAVAL SERVICE SPORTS ACCOMMODATION - NSSA 07/08 season was accommodating the team during their busy training weekends, The replacement of legacy accommodation Naval Service Sports Associations (training the NSSA has solved the issues. With the with Single Living Allowance has resulted camps and coaching courses) players together over seven weekends in a reduction of available bed spaces for Command competitions and training. during the season team spirit and cohesion Naval Service sports people when training Other approved courses in support of Naval was in abundance and the management felt and playing away from home units. As a Service sport this was a key reason for the success on result a new dedicated non-publicly funded the pitch. This positive approach carried sports accommodation facility has been built Booking the accommodation over into the preparation for the Dallas Cup, at HMS Temeraire, Portsmouth. The 60 bed Organisations/Associations/Coaches should one of the premier youth tournaments in facility has been entirely funded by the RN/ establish availability through the NSSA world football. This year saw the RN win RM Sports Lottery, the Nuffield Trust and the Manager: their group and progress to the quarter NS Amenities Fund. Tel: 02392 861860 final - a feat not achieved since 2003. Email: [email protected] CPOPT Paul Willets says “I have no doubt Accommodation is allocated to approved All groups will require a nominated OIC that using the Accommodation has been a users of HMS Temeraire/Fleet Sports whose responsibilities will be laid down in contributing factor in the success of the RN Facilities and activities and will in most cases the joining instructions. He or she will act as U19 Season.” support activities programmed in the Naval a single point of contact for all arrangements Service diary, broadly prioritised as follows: before, during and after the period of Naval Service users are to be members of residence. the RN/RM Sports Lottery. Naval Service Sport (includes visiting Users will not be charged and clean bedding other Service Teams (Inter-Services)) will be supplied. It should be noted that all Fit 2 Fight 2009| 33 Re-Energise Your Life
It’s a feeling that we all get, snuggled melatonin (which helps regulate sleep and the blood moving around your body and in the duvet after hitting the snooze maintains your body clocks natural rhythm ramps up the breathing which in turn makes button for the fourth time, dipping a toe which helps you retain a healthy amount you feel energised again. tentatively into the outside world, knowing of energy whilst awake) and that you have to get up but you really serotonin (which modifies LAUGH don’t want to. This feeling can be known your moods, emotions and Laughter is one of the most proactive things as ‘spent’, where you feel exhausted and appetite). you can do to keep your health in balance. overwhelmed. Your mind races, your body Laughter gives us perspective, helps us aches, you feel ten years older then breathe deeply, uses the core muscles, you are and you’ve got no reserves massages our inner organs, boosts the to draw on. Sound familiar? immune system, releases endorphins and However, you don’t need relieves pain. It is as important to laugh as it to feel like this anymore, is to sleep, so every day try and make sure pay attention to your body you do something that makes you laugh. and look after yourself and you can get rid of this feeling for TOUCH good. As with laughter above, sometimes it’s the simplest things that can help us. A pat on Try these energy boosting and the back can be important in more ways rebalancing tips: then you thought. We need to be touched because it builds our immune system and is GET RID OF SUGAR DO RESTORATIVE EXERCISE emotionally soothing. The more pats on the When you eat sugar, it surges into your There is no need to go out of control at back or hugs you receive the better you will bloodstream triggering the release of insulin. the gym, gentle interval training can bring feel. This insulin hit makes your blood sugar you greater benefits. A 30 minute work out, Even a friendly handshake can trigger the levels drop and your energy crash, the alternating between a minute of brisk walking release of endorphins in your brain that are result? You start craving sugar and the whole and three minutes at a relaxed pace can like internal painkillers. cycle starts again. actually Try cutting sugar out for a period, to ease increase your RELAX the process drink plenty of water, and metabolism If you’re exhausted, make sure you make eat healthy snacks such as so you can time for relaxation. Lay down, close your nuts, seeds or plain organic burn more eyes and concentrate on slowing your yoghurt. calories than if you breathing down, this pose relaxes the worked out at a steady diaphragm and has a healthy affect on your CHANGE YOUR pace. nervous system. BREAKFAST Try changing your regular breakfast for a homemade smoothie. A good breakfast FIGHT CHAIR BODY Skipping
should always ideally be full Sitting at a desk all day can Skipping is good for you because: of protein, unsaturated fats and be bad for your health, it can 1 Improved cardio vascular fitness carbohydrates. lead to what can be called ‘Chair 2 Increased muscle strength Body’ which is no good for either your 3 Better endurance BAN TV IN THE BEDROOM posture or energy levels. 4 Improved body conditioning Your sleep is important. You need your To help with this, try and get up 5 Greater flexibility bedroom to be as dark as possible, from your desk every hour and 6 Improved co-ordination otherwise your body can be disrupted take a brisk walk around. Go up 7 Stronger bones in its production of the sleep hormones or down a flight of stairs, this gets 8 Better timing, rhythm, balance and agility 34 |Fit 2 Fight 2009 Sports Injury Clinic
muscles and tendons. They commonly relate always be sought. to running on surfaces that are too hard or too soft or even training on camber. Other R – REST extrinsic factors are wearing inappropriate, ill Avoid the activities that cause you pain, fitting or worn out shoes, poor technique or until it has subsided. Normally you can look running downhill. for a non-impact activity such as rowing or swimming. INTRINSIC – Intrinsic causes arise from forces within the body. They commonly I – ICE result from excessive or rapid over-pronation Ice will help reduce swelling and (flattening) of the foot, which exerts inflammation. There are different ideas on unaccustomed force through the bone and application, but generally speaking it is associated muscles. accepted that you should be icing for 10-20 Usually it is a combination of both causes minutes applied 3-5 times a day. that produce symptoms. For example an Shin Splints inexperienced runner who increases mileage C – COMPRESSION ‘Shin Splints’ is the generic name given too quickly, but also has over-pronating feet, If the shin is swollen then a compressive to a number of different clinical conditions will be especially susceptible. support can be helpful, especially used in that cause pain to the shin. These include conjunction with an ice pack. Although if you periostitis, stress fracture, tendonitis and HOW TO TREAT SHIN SPLINTS have compartment syndrome, a compression compartment syndrome being amongst the Self help is critical when it comes to support will probably not help. most common. managing any injury and shin splints is no The different causes of Shin Splints can be exception, so the R.I.C.E principles apply: E – ELEVATION separated into extrinsic and intrinsic factors: When swollen, elevating the shin can Note: As with all injuries, self help can only go certainly help. In addition, anti-flammatory EXTRINSIC – Extrinsic causes are forces so far. If symptoms are severe or continue for drugs and painkillers can sometimes help that overload the tibia and surrounding a prolonged period, medical advice should you over the worst of the pain.
Post Workout Eating You’ve just finished your workout, burned off relax and begin to repair themselves, this is some calories and you’re feeling tired but when you want to consume protein to aid the good. So what do you do now? muscle rebuilding process. So if you have It seems that people are divided into two your post-workout protein beverage between categories, those who reward themselves 30 minutes and 1 hour after your workout immediately with a you will be helping rebuild Working out your maximum protein bar or a post your muscles during their heart rate work out shake and prime rebuilding process, those who reward maximising the benefits to 220 - your age = Maximum Heart Rate themselves later in you and your body. the day with sweets, After 2-3 hours you should (.60) x your Maximum Heart Rate = Lower crisps or alcohol. You try and consume a regular target heart rate will probably realise meal (with protein in it) that the second option isn’t that good for you to continue the process. But try not to treat (.85) x your Maximal Heart Rate = Upper but the first option also isn’t utilising the full yourself to sweets as your muscles will be target heart rate potential of the work out you’ve just done. crying out for protein and by feeding them sugar or heavy carbohydrates you will not Calculate the last two numbers to identify For the first 30 minutes after you exercise be getting all that you should out of your your target heart range for exercising. Try to your body is still ready to work out, your exercise. Stick to the above and you will see keep your heart beating at a rate between muscles have been innervated and are ready the results of your efforts much quicker. these numbers for at least 20 minutes to to fire and are not ready to begin repairing improve your cardiovascular system. yet. However, after 30 minutes your muscles
Fit 2 Fight 2009| 35 Expedition 2 Freefall Africa
20 personnel ranging from AB to Lt Cdr, with Expedition 2 Freefall Africa varying degrees of expertise, travelled 120
miles north east of Marrakech to take part in What: Freefall Africa this AT opportunity. Arranged by the Royal Where: Maroc Parachute Centre, Morocco When : 27 March – 12 April 2009 Navy and Royal Marines Sport Parachute Who: 20 participants Association, the aim of the lead instructor, Lt Task: Parachuting Cdr Phil Gibbs, was to “provide challenging outdoor training for Service personnel in days descents and activities and finalising of skydiving, involving controlled exposure those all important administrative matters – to risk, developing leadership, teamwork, payments and receipts! physical fitness, moral and physical courage; skills vital to operational capability.” The expedition was a great success, helped by the weather which made it Every day started with an 0800 muster for possible for jumps every day, with the pre-jump refresher training and briefing for group achieving over 600 descents. The the day ahead. Final preparations complete, personnel with no experience all gained their every member of the expedition managed to initial qualifications in accordance with the jump daily; all tailored to the training needs British Parachute Association (BPA). The of the individual student. Throughout, there intermediate personnel achieved formation were two freefall cameramen recording their skydiving, jumpmaster and intermediate progress, with debriefings conducted in front Canopy Handling qualifications. In all, of photographic evidence – nothing escaped a fantastic location and opportunity to the eagle-eyed instructors until techniques experience the exhilaration that is freefall! were perfected! The day ended at about 1830 where there was a full debrief on the
36 |Fit 2 Fight 2009 Naval Physical Development
FROM AB TO ADMIRAL – RNFT IS THE KEY Much has been documented in recent months about the Royal Navy Fitness Test (RNFT) and the requirement for ALL eligible First Sea Lord, Admiral Sir Mark Stanhope KCB service personnel to be in date. As a fighting OBE ADC successfully completing Rockport Walk organisation it is crucial that our people are ‘Fit to Fight’ at any time and should maintain a fitness level commensurate with an RNFT pass. As such you could be directed to Do you know what is expected of you? conduct your fitness test at any point and be Do you know what you are entitled to? expected to pass, a failure of any RNFT will Do you know where to seek advice and guidance from? result in compulsory remedial training. The mantra is very much ‘you are only as good RNFT Are you in date for your RNFT? If not see your onboard /Unit/regional PTI ASAP as your last test’. Does your JPA Competence profile reflect that you are in date? It is a personal The fitness requirement is not simply a responsibility to ensure that your JPA data is correct dogmatic military stipulation; it is a method Do you understand the RNFT remedial system? Details can found in: to ensure that all of our personnel maintain 2007DIN02-080: Royal Navy Fitness Test a healthy and well balanced lifestyle. Our 2007DIN02-122: Changes to Ratings’ promotion eligibility criteria people are our most valuable asset and we 2007DIN01-094: RN Officers: Changes to promotion eligibility criteria must ensure they are ‘Fit for Life’. Trends within society indicate increases in ill health Do you understand the RNFT Warning system? Divisional Officers must have including obesity, diabetes and heart the moral courage to issue warnings to those who fail, or show a poor attitude disease. These diseases do not recognise towards, the RNFT rank and therefore it is the responsibility of PDEV For LH/Cpl and above. Do you ensure that you and those in your Command chain all personnel from AB to Admiral to ensure make ‘time for’ sport, AT and fitness. they take regular exercise to combat such For Phase two Trainees. Do you get five periods of vigorous physical activity per potential health problems. Physical fitness has benefits for both cardiovascular and week? mental health; it reduces the risk of injury For Trained Strength. Do you get a minimum of three hours of vigorous activity and remains an important element of naval per week, programmed as part of the working day? life and a personal attribute which directly All personnel. Did you know that you are entitled to five working days of AT each influences Operational Effectiveness. year? Details can be found in: BR4024 – Adventurous Training Guidelines It is everyone’s personal responsibility to en- sure that they are ‘in date’ for the RNFT and JSP419 – Course information and applications forms that they maintain a basic level of physical Speaking to your Unit PTI fitness at all times to ensure that they are ‘Fit Ringing the AT office at HMS Temeraire – 02392 722590 to Fight’ and ‘Fit for Life’.
Fit 2 Fight 2009| 37
FIT2FIGHT
FIT2FIGHT RN Sports Awards 2008
The presentation ceremony for the Royal Navy Sports Awards for 2008 took place onboard HMS Victory on Friday 24 April 2009. Trophies were presented by the Naval Secretary, Rear Admiral Charles Montgomery CBE, and 2* champion of navy sport.
Lt Peter Reed MBE, Sportsman of the Year 2008, Olympic Gold Medallist and twice World Champion in Men’s Coxless Four.
38 |Fit 2 Fight 2009 1. LET (ME) Danny Makaruk receiving the 4. Sports Officials nominees L – R 7. Cdr Rob Knill Special Award for Sports Control Board Cup on behalf of the Lt Jon Parker Archery outstanding service to RN Basketball RN Sports Team of the Year 2008 – The Lt Cdr Stu Meikle Volleyball Men’s Outdoor Hockey Team. Lt Cdr Norford Boxing (Winner) NAVSEC PO Owen Salmon Rugby Union Lt Cdr Debbie Vout Golf
7
1 8. Lt Cdr Les Maddock Special Award for outstanding service to RN Lawn Tennis. 2. Members of the Winning Hockey Team. 4
5. Lt Lucy O’Connor, European Union and ABA Boxing Champion receiving Sportswomen of the Year Cup.
2 8 3. Lt Cdr Micky Norford, ‘World class’ Boxing Referee and strong contender for 2012 9. Nominees for Sportsmen of the Year Olympics receiving the Sports Official of the L – R year cup. Maj Andy Plewes RM Cycling Lt Peter Reed Sailing 5 Cpl Chris Bumby Swimming Mne Vince Brunning Rowing 6. Sportswomen nominees L – R Lt Lucy O’Connor AB Gemma Howells Lt Cdr Russ Clark Olympic Sailing (receiving award on behalf of his wife Lt Cdr 3 Penny Clark) 9
6
Fit 2 Fight 2009| 39 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