Each month, we’re bringing you an example of how grants from our 2019 charity support partner Fremantle Foundation are supporting community programs to help groups in need. 

Attendance at school can be an indicator of academic performance, but it’s often hard to figure out what motivates kids to go to school, or not. 

One school in the greater Fremantle area has experienced an increase in attendance and an associated lift in the academic performance of some of their students – and the source is an unexpected one.

You wouldn’t try a new swim stroke on race day, so certainly do not try new foods on race day either.

The Port to Pub is rapidly approaching so now is the time to start thinking about the foods you’ll be trying the days before, the night before, the morning of and during the iconic swim.

Race Week

Rottnest Express is again a presenting sponsor of the Hotel Rottnest Port to Pub swim. A legacy sponsor of the event, Rottnest Express will once again be providing extra ferry services for those travelling to and from the event, including ferries late into the night to get you home safely if you’re not staying on the Island. 

This New Year, make a Rotto resolution that will be easy to keep -swim in the Port to Pub and then visit Rottnest Island over and over, with a Rottnest Express Red Rider multi-trip pass!

Training HARD is not about who can do the most amount of training, on the least amount of fuel.

All too often athletes become fixated on just one macronutrient. 

But it's not about carbohydrates, protein or fat being superior to one another, it's about just eating food, real food. It's also about manipulating your macronutrient intake each day to match your training load and intensity of the session.

As a general rule, the greater the intensity, the greater the need for carbohydrates.