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2008 OFFICIAL IRONMAN & 70.3 QUALIFIERS’ GUIDE

THE ROAD TO KONA and

Clearwater An insider’s guide to all Ironman and 70.3 qualifiers TRAIN LESS, RACE FASTER with our top gear tips MARK ALLEN’S 10 STEPS to winning the mental battle CONQUER the chaos of the swim

A SUPPLEMENT TO


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Try out the AVI-LITE II Cantilever®. Press here.

AVIA.COM AVIA, the Thunderbolt logo and Cantilever , are trademarks or registered trademarks of American Sporting Goods Corporation. ©2008 ®


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The AVIA Cantilever® System. Triathlete Inspired Since 1979.

ENDURANCE SPORTS TRAINING

Built into all AVIA running shoes, the Cantilever® system is engineered with a unique geometry. The carved out midsole material in the heel area creates a concaved sole which makes for accelerated transitions and contributes to a shoe that is one to two ounces lighter in each respective foot-type category. Delivering greater stability, shock absorption, and increased energy return, it is a timeless and extremely effective technology. The Cantilever® System — since 1979.


1/8/08

John Segesta Photography

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best vacation ever. A 4:00 a.m. wake up call. Salt water that makes your tongue swell. Howling headwinds in both directions. Furnace-like heat and menacing lava fields. 140.6 miles and a midnight deadline. And you say to Madame Pele, bring it on!

w herever you go

whatever you do

choose gu


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TA B L E O F C O N T E N T S

THE ROAD TO KONA & Clearwater

FEATURES ON TRACK By Mark Allen

GOING LONG

COLUMNS

By Matt Fitzgerald

First Wave “IN THE HUNT”

GO-FAST GEAR

By Robert Murphy

By Brad Culp

Publisher’s Note

SWIMMING ESSENTIALS

By John Duke

By Marc Evans

Off the Back

FEED THE MACHINE

By Samantha McGlone

By Jay Prasuhn

2008 KONA & CLEARWATER QUALIFIERS 50 Lotto Ironman Malaysia

FEB. 23, 2008

51 Bonita Ironman New Zealand

MARCH 1, 2008

68 Ironman Germany

APRIL 20, 2008

JULY 6, 2008

58 Ironman

70 Ironman

MAY 24, 2008

JULY 13, 2008

60 Brazil Telecom

72 Karnten

Lanzarote

Ironman Florianopolis

52 Panthers Ironman

May 25, 2008

APRIL 6, 2008

62 Ironman Japan

Australia

54 Spec-Savers Ironman South Africa

APRIL 13, 2008

56 Ford Ironman Arizona

APRIL 13, 2008 4 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

57 Ironman China

Switzerland

Ironman Austria

JULY 13, 2008

74 Ford Ironman

USA Lake Placid

JUNE 17, 2008

JULY 20, 2008

64 Ironman France

76 Subaru Ironman

JUNE 22, 2008

66 Ford Ironman USA Coeur D’Alene

JUNE 22, 2008

Canada

AUG. 24, 2008

78 Ford Ironman Louisville

AUG. 31, 2008

JOHN SEGESTA/WAHOOMEDIA.COM

48 GETTING THERE


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Š2008 Kurt Manufacturing Co.

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You dial in the motivation.


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We’ll dial in the mechanics.

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TA B L E O F C O N T E N T S BOARD OF DIRECTORS

79 Ironman UK

110 UK Ironman 70.3

SEPT. 7, 2008

JUNE 15, 2008

80 Ford Ironman Wisconsin

112 Buffalo Springs Lake

SEPT. 7, 2008

82 Ford Ironman

World Championship

OCT. 11, 2008

86 Ford Ironman Florida

Ironman 70.3

JUNE 29, 2008

EDITOR-IN-CHIEF

114 Barclay’s North Ironman 70.3

JULY 6, 2008

115 Foster Grant Ironman 70.3

88 Ironman Western Australia

JULY 13, 2008

91 Spec-Savers Ironman 70.3 South Africa

Rhode Island

JULY 20, 2008

92 Cristal Ironman 70.3 Pucon

JULY 27, 2008

FEB. 10, 2008

94 Ford Ironman California 70.3 MARCH 29, 2008

95 Ironman 70.3 China APRIL 20, 2008

96 St. Croix Ironman 70.3 MAY 4, 2008

98 Ford Ironman Florida 70.3 MAY 18, 2008

100 Ironman 70.3 Austria MAY 24, 2008

102 Ironman 70.3 Hawaii MAY 31, 2008

104 Ironman 70.3 Boise JUNE 1, 2008

106 Ironman 70.3 Switzerland JUNE 1, 2008

108 Eagleman Ironman 70.3 JUNE 8, 2008

109 Ironman 70.3 Kansas JUNE 15, 2008 12 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

ASSOCIATE/ INTERACTIVE EDITOR INTERNATIONAL EDITOR

GRAPHIC DESIGN CONTRIBUTING WRITERS

118 Ironman 70.3

93 Snap Ironman 70.3 Geelong

PHOTO EDITOR

116 Vineman Ironman 70.3

JAN. 11, 2009

JAN. 20, 2008

MANAGING EDITOR/ INTERACTIVE BRAND MANAGER SENIOR EDITOR ASSISTANT MANAGING EDITOR

NOV. 1, 2008

DEC. 7, 2008

PUBLISHER CHIEF EXECUTIVE OFFICER ASSOCIATE PUBLISHER VP, SALES & MARKETING CHIEF FINANCIAL OFFICER

Newfoundland

CONTRIBUTING PHOTOGRAPHERS MEDICAL ADVISORY BOARD

120 Whirlpool Steelhead 70.3 AUG. 2, 2008

ADVERTISING DIRECTOR

122 Antwerp Ironman 70.3 AUG. 3, 2008

124 Ironman 70.3 Germany

PRODUCTION/ CIRCULATION MANAGER CUSTOMER SERVICE SENIOR ACCOUNT EXECUTIVE

SENIOR ACCOUNT EXECUTIVE

AUG. 3, 2008

126 Timberman Ironman 70.3 AUG. 17, 2008

MARKETPLACE SALES OFFICE ASSISTANT ACCOUNTING

128 Singapore Ironman 70.3 SEPT. 7, 2008

Mitch Thrower Matthew Barger Russ Crabs John Duke Jean Claude Garot Steven E. Gintowt Bill Walbert John Duke John Duke Heather Gordon Sean Watkins Steven E. Gintowt T.J. Murphy tjmurphy@triathletemag.com Cameron Elford cam@triathletemag.com Jay Prasuhn jay@triathletemag.com Rebecca Roozen rebecca@triathletemag.com John Segesta johns@triathletemag.com Brad Culp brad@triathletemag.com Shane Smith shane@triathletemag.com Pamalyn Simich pksimich@indra.com Matt Fitzgerald Roch Frey Paul Huddle Tim Mickleborough Scott Tinley Delly Carr Robert Murphy Jordan Metzl, M.D. Krishna Polu, M.D. Jeff Sankoff, M.D. John Duke johnduke@triathletemag.com Heather Gordon heather@triathletemag.com Linda Marlowe Sean Watkins Cycling & Events seanw@triathletemag.com Lisa Bilotti Nutrition, Apparel, Footwear & Auto lisab@triathletemag.com Laura Agcaoili laura@triathletemag.com Shannon Frank shannon@triathletemag.com Vicky Trapp vicky@triathletemag.com

Triathlete FOUNDED IN 1983 BY BILL KATOVSKY & JEAN CLAUDE GAROT TRIATHLON GROUP NORTH AMERICA OFFICES

130 Monaco Ironman 70.3 SEPT. 7, 2008

132 Ironman 70.3 Muskoka SEPT. 14, 2008

134 Brazil Telecom Ironman 70.3 SEPT. 14, 2008

136 Cancun Ironman 70.3 SEPT. 21, 2008

138 Longhorn Ironman 70.3 Austin

OCT. 5, 2008

140 Ironman World

Championship 70.3

NOV. 8, 2008

328 Encinitas Blvd., Suite 100, Encinitas, CA 92024 (760) 634-4100 FAX: (760) 634-4110 www.triathletemag.com ATTENTION RETAILERS: To carry Triathlete in your store, call Retail Vision: (800) 381-1288 PHONE:

SUBSCRIPTIONS: Your

satisfaction is important to us. For questions regarding your subscription call (800) 441-1666 or (760) 291-1562. Or, write to: Triathlete, P.O. Box 469055, Escondido, CA 92046. Or, e-mail: subs@triathletemag.com. Back Issues available for $8 each. Send a check to Triathlete Magazine Back Issues, 328 Encinitas Blvd., Ste. 100, Encinitas, CA 92024 and specify issues requested, or visit www.triathletemag.com. Publication Mail Agreement #40683563. Canadian mail distribution information: Express Messenger International, P.O. Box 25058, London BRC, Ontario, Canada N6C 6A8 Submission of material must carry the authors’/ photographers’ guarantees that the material may be published without additional approval and that it does not infringe upon the rights of others. No responsibility is assumed for loss or damage to unsolicited manuscripts, art work or photographs. All editorial contributions should be accompanied by selfaddressed, stamped envelopes. PRINTED IN THE USA.


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F I R ST WAV E

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In the hunt The UK’s Julie Dibens strides through the 13.1-mile run at the Ford Ironman World Championship 70.3 in Clearwater, Fla., on Nov. 10. Australia’s Mirinda Carfrae won the women’s 2007 70.3 world title, while American Andy Potts topped the men’s field. By Robert Murphy 15


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PU B LISH E R’S NOTE

TAKE THE CYCLEOPS

POWERTEST! The CycleOpsTM Power Test determines your threshold power – a starting point for getting fitter, a frame of reference for getting faster, and a measuring tool for going further.

Adventure seekers apply here IN 2008, ATHLETES WILL HAVE MORE RACING OPTIONS THAN EVER By John Duke

The CycleOpsTM Power Test employs the 4 fundamentals of the CycleOpsTM Power Training System -- Science, Hardware, Software and Education.

While the Ironman is, and remains, the ultimate personal test of mental and physical tenacity, 70.3 is the perfect long-distance race.

Science -- The CycleOpsTM Power Training system is the most effective and comprehensive way to measure and improve performance scientifically.

Software – CycleOpsTM PowerAgent for Mac and Windows turns training data into your competitive advantage.

Education – Training is an ever evolving process. The CycleOpsTM Power Training System teaches you to navigate through it with proven tests, certifications and plans that enhance your understanding of getting fitter, faster and going further.

Visit CycleOps.com to learn more about the CycleOpsTM Power Training System and all CycleOpsTM products.

How proud are the athletes who finish an Ironman or Ironman 70.3 race? Well, just look at all the athletes who still wear

their wristband long after the event has finished. Some people keep them on for months. I am pretty sure Triathlete’s Mitch Thrower still has his on his wrist from last October’s Kona race. Last Thanksgiving weekend I was on my bike in Solana Beach (just north of San Diego) and saw this guy wearing a wristband that I thought was from an Ironman event. I felt this was getting beyond the point of good hygiene and had to ask, “Did you race in Kona?” To my surprise, and delight, he replied, “No, I did 70.3 worlds in Clearwater” (that was just a few weeks prior). Thus it struck me that this whole 70.3 thing not only has gained traction but, like the Ironman, it has grown quickly in both popularity and panache. The rapid growth of the 70.3 Series is great for the sport and great for the athletes. Within the pages of the 2008 Road to Kona and Clearwater there are an incredible 30 70.3 events—a stunning number that has outpaced even the tremendous growth of Ironman both domestically and worldwide.

And for good reason. While the Ironman is, and remains, the ultimate personal test of mental and physical tenacity, 70.3 is the perfect longdistance race. You can balance a family, career and a social life yet still compete in multiple races in a season. And it’s not like the 70.3 distance was just invented. I have been racing half-Ironmans since the early ’80s. But now the Ironman folks have put together a cohesive series, tying together numerous exciting venues that provide all the look, feel and pomp and circumstance of a world-class event. So turn the pages and see what is out there. Please look beyond your own back yard. There are many great races in places you have not already been, and nothing enhances a race experience more than soaking in a part of the world—and a tremendous racing experience—you’ve never seen. RT K ‘ 0 8

JOHN SEGESTA/WAHOOMEDIA.COM

Hardware – CycleOpsTM Power products use PowerTap Technology for accurate power measurement, day after day, to offer the most advanced power measurement tools.


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FITTER.FASTER.

FASTEST!

Š www.asiphoto.com

THE FASTEST POWER METER IN TRIATHLON. Tyler Stewart achieved the fastest bike split in the history of women's long course triathlon using the CycleOpsTM Power Training System. Visit a local CycleOpsTM Power Test Center and experience first hand how you can use the CycleOpsTM Power Training system as a starting point for getting fitter, a frame of reference for getting faster and a measuring tool for going further.

CycleOpsTM Power. The Leaders in Power. Saris Cycling GroupTM is Saris Cycle RacksTM and CycleOpsTM Power.

www.cycleops.com


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M E N TA L T R A I N I N G

10 TIPS FOR NAVIGATING YOUR WAY THROUGH THE MENTAL MINEFIELD

On track By Mark Allen

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T H E R O A D T O K O N A & C L E A RWAT E R 2 0 0 8

SURPRISE YOURSELF IN TRAINING There are going to be months of prep to get ready for your Ironman or 70.3 race. Many of those days will look just like other ones. But every now and then a breakthrough will happen. These are gems that go into your gear bag for race day. The obvious breakthroughs include those workouts where you went faster than ever before. Less boastful, but perhaps even more valuable, are the sessions where you didn’t think you could make it through something tough, but you did. Mark that moment in your memory so you can recall it when you need it most on race day. Going through challenges in training prepares you to tackle adversity in the race.

DESIGN TOUGH DAYS Ironman and 70.3 racing can be a long, drawn-out experience. One of the best ways to be able to handle the time warp that blankets a race is to train on occasion at intensity levels that are far above anything you will need to complete your goal race. Doing this will recalibrate your internal tough meter to a higher level. What does this do for you? It calms your spirit down by helping make whatever level of pacing, speed or power output you are at in your race seem relatively comfortable, simply because your body knows you are

well below your maximum capacity or speed. This, in essence, transforms your perception of time, speeding it up, because you know that Ironman really is moderate, and moderate is sustainable. One way to do this is to add speed work into your training. People often ask, “Why run a six-minute pace on the track when it’s going to look more like eight- or nineminute pace in the race?” Answer? Because having logged time at the faster pace makes your perception of Ironman pacing seem manageable. And in an Ironman, perception is reality.

VISUALIZE This is the most basic tool for getting you through an Ironman or 70.3 race. Visualize how you want the day to go, over and over and over. The mechanics are simple. Find a time when you can relax, then in your mind go through the race, imagining how you want to feel and perform every step of the way. Come up with simple words or phrases that describe the feel, and remember them so you can repeat them on race day. Another occasion to visualize your race is during training. When the going gets tough, think of how you will deal with similar challenges on race day. You can recall that image during your race to help you make it through a rough patch. Additionally, an Ironman

moment in training can also occur when you are feeling especially good when you should actually feel pretty trashed. Remember this sensation or feeling and then recall it in the race when you need it most.

KEEP YOUR MIND QUIET The more energy put into going forward the better. To that end, keep your mind quiet during your race, as doing so can free up huge amounts of energy that your working muscles can then use to drive you across the finish line. Maintaining positive thoughts throughout race day is a wonderful goal, but I have news for you: When it gets tough, really tough, it can be virtually impossible to come up with one of the positive thoughts or visualizations you had pre-race. This is the time to switch into the quiet-mind mode. Practice this in your training sessions. When you see your thinking/analyzing brain is ruling the roost, shut it off. Observe without analyzing, and pay attention through silence rather than through thought. 19

JOHN SEGESTA/WAHOOMEDIA.COM (2)

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nyone who has raced an Ironman or 70.3 event knows how much of the race comes down to what happens between the ears. Your mindset and focus are just as significant to the day’s outcome as are your swim, bike and run fitness. To many people, Ironman and 70.3 races can seem way over the top. Well, guess what? They are, kind of. And somewhere between the starting blocks and the checkered flag can be negative thoughts patiently waiting for a weak moment to jump out and sideline your well-laid plans. And when they do, you are going to have to come up with a way to convince yourself that it really is a great idea to be out there pounding away the miles, hour after hour on sugar, water and salt tabs. You can’t get out of it. So, better to prepare for it than hope you will be the one individual who wins the lotto and has enough self confidence to stay one step ahead of the broom wagon begging you to give in and take it easy. Here are 10 ways you can shore up your mindset, so when the race gets tough you can shed each challenge with grace.


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We tend to try to put labels on every moment of the race as we go through it. I’m feeling good, I’m not feeling good. I’m strong enough, now I’m not. The others are going too fast, I’m going too slow, and on and on. When we stop making assessments of our immediate state, then it becomes less important to have to feel good to actually have the race of your life. Certainly there needs to be a part of your brain assessing pace, nutrition and hydration. But constantly trying to pin a good or bad label on the state of the union adds a kind of energetic weight. Free yourself. Suspend judgment. Be like an outside observer watching your day unfold without any attachment to how you need to feel to have a great race.

BREAK IT DOWN Your day racing an Ironman or 70.3 can be long, really long. And the distance between any one point on the race course and the finish line can seem like an eternity, especially if the reality of the day doesn’t resemble your prerace visualization and preparation. Now’s the time to break the tasks ahead of you into small enough chunks that you can pick them off one by one. This may mean just making a deal with yourself to get to the next aid station, and then the one after that. It could be remembering one of your biggest workouts and realizing that, while it may be a long way to the finish line, this is nowhere near as long as that workout was. It may come down to simply counting 1-2-3-4-12-3-4 as a way to get your body to follow suit and keep repeating itself as well by taking another step, then the next.

STAY CALM Getting flustered is not going to help you change a flat tire any quicker or get back in the swim pack you just lost because someone swam over you. Stay calm in the midst of chaos. Like all of these tips, you can practice them in training. When you feel yourself start to lose that wonderful thing called composure, step out of the immediate moment in a figurative way and take a few 202|0RTRKO‘ 0 T ROI ATKHO L ENT A E M A2G0. C0O M A8D | T 7

deep breaths. With each breath feel yourself getting calmer. The goal is to get to the point where you can do it with one breath. Yep, one. You can do it, if you practice.

THE PERFECT RACE Newsflash: there is no perfect race. But you can race your race perfectly. What this means is that you deal with each and every situation that comes up, be it something outside yourself, such as missing your special-needs bag, or something internal, such as losing any semblance of confidence that you can finish the race. Racing perfectly means just dealing with the situation. This is best done by being calm and suspending judgment: two things we just talked about. No one, from first to last, has a perfect day. Everyone will have to come up with solutions to problems and questions about themselves that they didn’t anticipate. The perfect race comes when each situation is dealt with and you are able to move on.

EXPECT THE UNEXPECTED For every situation you have planned for, there will be dozens you could have never expected. This brings up the next tool, which is to expect the unexpected. I’ve alluded to this in many different ways already, and expecting the unexpected keeps any curveballs from potentially derailing your race.

RACE WITH GRATITUDE This one is subtle, but it can be significant. In the heat of competition it’s easy to get stuck on what is not going well, which causes you to lose sight of how lucky you are to be able to race. In the big picture of life, your finish time or place will have little bearing on the sun rising or the seasons changing. When it gets tough, remind yourself that you are the one who put yourself in the race. No one forced it upon you. Find that place within yourself that is grateful to be alive and fit enough to even consider undertaking a triathlon. For every one of you, there are millions who dare not dream such a grand adventure for their lives.

TAKE IT TO THE FINISH, AND THEN SOME Have you ever noticed where most of the drama happens in an Ironman? Usually within earshot of the finish chute. There are probably many explanations why, but one is that we are kind of like cars coming to a stop sign. You don’t slam on the brakes but

gradually decelerate. The same happens on an energetic level to our bodies in a race. The finish line is the stop sign, and we often allocate our energies so we start to decelerate the closer we get. Here’s a secret. Put your finish line about 400 meters past the one that signals the rest of the field to call it a day. Make sure you have energy left such that you could blast through the normal finish line and keep running to your personal finish line. This simple technique can help you feel strong all the way to the timing mat. There you go. Oh, did I say I was going to give you 10 tips. Well, you got 11. And let that be symbolic of how to prepare for your races. Give yourself a cushion. Train for perfection plus about 5 percent. If you want to break 11 hours, train to go 10:40. This is your insurance policy that will cover you when reality takes its commission. ••••••••••••••••••••••••••••••••••••••••••

Mark Allen is the six-time winner of the Hawaii Ironman. For information about his speaking availability, please call 800-994-5306. For more on his coaching and his sports drink, please go to markallenonline.com. To learn about Mark’s Sport and Spirit workshop, go to shamanism.com. T R I AT H L E T E M A G . C O M

JOHN SEGESTA/WAHOOMEDIA.COM

SUSPEND JUDGMENT


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LONG WOR KOUTS

Going

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T H E R O A D T O K O N A & C L E A RWAT E R 2 0 0 8

E

ndurance is the most trainable human-performance variable. If you dedicated your whole life to the goal of increasing your top-end running speed, you might improve your 100-meter sprint performance by 30 percent. If you made a total commitment to building as much strength as possible, you might triple the amount of weight you can lift. But through proper training, the average person can increase his or her endurance performance exponentially, going from not being able to swim a single lap in a pool to swimming, say, 2.4 miles in open water; going from not being able to bike up a single hill without dismounting to being able to bike, say, 112 miles on hilly terrain; or going from not being able to run four laps around a track to being able to run, say, 26.2 miles in the heat—after swimming 2.4 miles and cycling 112 miles. The flipside of the extreme trainability of the endurance characteristic is that, in the untrained state, we humans are much closer to peak speed and strength than we are to peak endurance. Building peak endurance from an untrained state, or even from a modest fitness base, takes some time and a lot of hard work. Specifically, it requires that we regularly perform long workouts in the appropriate disciplines and gradually increase the duration of these workouts until we reach a targeted peak level. The human endurance capacity has a dual nature, in other words. While we are all capable of developing tremendous endurance through training, our bodies don’t give us any endurance for free. Absolute peak endurance is defined as the maximum distance an athlete can cover without interruption in a particular discipline. All other types of peak endurance are varieties of

specific endurance, or the capacity to cover a fixed distance as quickly as possible. Therefore, speed is always an element of specific endurance, even if it’s not a big element. Specific endurance for an Ironman Triathlon is the ability to swim, bike and run a total distance of 140.6 miles as quickly as possible. Long swims, rides and runs are the most important workouts for developing specific endurance for an Ironman. There is no precise definition of long workouts, in part because the definition of long is relative. Perhaps the best way to define long workouts is by their effects. From this perspective, long workouts are simply those swims, rides and runs that are long enough to stimulate an increase in endurance. Because we must earn every bit of endurance, we must work hard in our long workouts to maximize our Ironman- and 70.3-specific endurance.

This doesn’t mean your long endurance training can’t be done efficiently, however. There’s little or nothing to be gained by performing more than three or four long swims, rides and runs per month, and little or nothing to be gained from doing more than a handful of sessions near the top end of the appropriate distance range for such workouts (e.g. multiple runs over 18 miles). Our bodies are responsive enough to endurance-training stimuli that such redundancy is unnecessary. The keys to getting the biggest return on your investment in long workouts are wellplanned progressions and working very hard at the appropriate times.

THE POINT OF DOING LONG WORKOUTS In approaching the planning and execution of long workouts in a training program it’s helpful to begin with a clear sense of what these workouts need to accomplish. At the Ironman distance, where the endurance challenge is significantly greater than the speed challenge, long workouts bear the primary responsibility for developing in us the capacity to sustain our goal swim pace for 2.4 miles, to sustain our goal cycling speed for 112 miles and to sustain our goal run pace for 26.2 miles. What are the specific physiological limiters that our long workouts must push back to give us the capacity to achieve our goal on race day? Some of the major limiters include muscle-glycogen storage capacity, fat-burning efficiency, resistance to muscle damage 23

JOHN SEGESTA/WAHOOMEDIA.COM

long

MAXIMIZE YOUR ROI AND STAY MOTIVATED THIS SEASON By Matt Fitzgerald


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Long workouts boost our ability to store and use glycogen and resist and recover

and mechanical efficiency in all three disciplines. But the overarching limit is in the brain. Not the mind: the brain. Fatigue occurs when the brain reduces output to the muscles to prevent glycogen depletion, muscle damage, heat accumulation or other dangers to your well-being from getting out of control during exhaustive exercise. When you compete in an Ironman or 70.3 Triathlon, you swim, ride and run at the fastest pace you feel you can sustain for the complete distance. Where does this feel for the appropriate pace come from? It is the product of subconscious calculations based on physiological set points (such as the maximum core body temperature allowable without organ damage), socalled afferent feedback from the body (such as chemical signals indicating the amount of glycogen available), past experiences (such as knowledge of past performance limits) and environmental factors (such as air temperature). Throughout exercise, the amount of muscle activation and your conscious sense of fatigue will continually change based on ongoing communication among the brain, body and environment. The training process increases your glycogen-storage capacity, fat-burning effi241|6RTRKO‘ 0 T ROI ATKHO L ENT A E M A2G0. C0O M A8D | T 7

ciency, resistance to muscle damage and other factors. This enables you to go faster and farther before your brain decides you’re in danger of harming yourself and consequently forces you to slow down and causes you to feel miserable. But the training process also serves to calibrate your brain’s pacing mechanism so that, on race day, your sense of feel for the appropriate pace is very reliable. In the final weeks before your race, the combination of these two training effects—physiological changes that increase your endurance by altering the feedback your brain receives during your race, and calibration of your internal pacing mechanism—enables you to know, or feel, whether you have developed sufficient endurance to achieve your goal. Thus, it’s reasonable to say that the true objective of your long workouts is to develop confidence—which has both subconscious and conscious aspects—that you can achieve your goal. This is an important point, because the specific pattern of long workouts that gives me confidence I can achieve my goal is unlikely to be the same as that which gives you confidence you can achieve your Ironman goal. You might have to do more or less frequent

long workouts, or do longer or shorter peak workouts, or include more or less high-intensity work within your long workouts, or put more or less emphasis on long swims, long rides or long runs than I do to reach the same level of confidence. For this reason, you need to allow yourself to go by feel in planning and executing long workouts in preparation for an Ironman. Naturally, you must first understand and obey the tried-and-true principles and methods of long workouts that have been worked out by millions of triathletes before you, but within this general framework your sense of intuition should guide your specific choices. Every time you’re confronted with an opportunity to make a choice about where to take your long workout progression next, pick the option you believe will build your confidence more. Some triathletes don’t feel truly ready for an Ironman until and unless they have done a couple of hard-core weekend bike tours in which they cover 200 miles or more in two or three days, while others feel ready after peaking with a single hard century. Some triathletes need to do a bunch of long brick workouts, running well over an hour after completing a ride, to develop true T R I AT H L E T E M A G . C O M

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developing raw endurance, the ability to simply go the distance, should be your first priority.

confidence for an Ironman goal, while others prefer to keep their long rides and long runs totally separate. Some triathletes like to do a couple of Ironman 70.3 events in the process of ramping up for a full Ironman because they get a bigger boost in confidence from going moderately long and very hard than they get from doing longer, less intense workouts, while others don’t feel the need to race at all. There are no right and no wrong choices in these examples, nor in the many other examples I might have cited instead of these. The end justifies the means in making such decisions. If it makes you feel ready, then it’s a good decision. Having said that, let me now give you my general guidelines for approaching long workouts in preparation for an Ironman.

FROM RAW ENDURANCE TO SPECIFIC ENDURANCE Raw endurance, with respect to Ironman, is essentially the capacity to make it from the start line to the finish line, no matter how slowly. Specific endurance is the capacity to make it from the start line to the finish line in the shortest time possible. Most triathletes begin the process of training for an Ironman without the raw endurance to finish. If that’s the case for you, then developing raw endurance 261|7RTRKO‘ 0 T ROI ATKHO L ENT A E M A2G0. C0O M A8D | T 7

should be your first priority—the objective you focus on during the first part of the training process. And if your Ironman goal is simply to finish, then developing raw endurance will be the only function of your long-workout progression throughout the entire training process. Raw endurance is increased by performing swims, rides and runs, at a steady, moderate pace, that last long enough to leave you significantly fatigued. You progress by gradually increasing the duration of the workouts. For example, you ride 50 miles at a moderate speed this week and then you ride 55 miles at a moderate speed the next week. As a general rule, a 10-percent increase in long-workout duration from one session to the next—as seen in this example—is appropriate, assuming the intensity does not also increase. Specific endurance is increased by performing long swims, rides and runs containing increasing amounts of race-pace work and by performing increasingly longer racepace workouts. For example, you might swim 2,400 yards with the middle 800 at your goal race pace this week and then swim 2,400 yards with the middle 1,200 at your goal race pace next week, or you might run 12 miles at your goal pace this week and 14 miles at your goal pace next week.

If your goal is not just to finish your Ironman but to achieve a time goal, then focus on building raw endurance in your first several long workouts in each discipline and then turn your focus to building specific endurance in the last several workouts, but don’t separate the two objectives completely. Include a small amount of race-intensity work in your early long workouts, too. Your long-workout progressions should culminate in very challenging, highly racespecific long workouts undertaken four to two weeks before your goal Ironman or 70.3 race. My personal favorites include a 3,200-meter time-trial swim, a 100-mile ride with the first 50 at a moderate speed and the last 50 at my Ironman goal speed and a 20-mile run with the first 10 easy and the last 10 at my open marathon pace (and note that these sessions should be performed on separate days, not back to back).

THE FREQUENCY QUESTION Most triathletes perform one long bike ride and one long run per week, on the weekend, and many also do one long endurance swim per week, as well. There is much to be said for this convention. There is no evidence that doing long workouts more often builds endurance more quickly or builds greater endurance over time. By the same token, if you do them less often you begin to risk allowing enough time for a detraining effect to occur between long workouts. Unless you have a good reason to do otherwise, you should do a long swim, a long ride and a long run once a week. You should not feel compelled to make each designated long workout as long as, or longer than, the previous one, however. In fact, you should reduce your overall training volume by 20-30 percent every third or fourth week during your Ironman or 70.3 ramp-up to facilitate recovery. Shorten your long workouts by roughly the same percentage. You may also choose to shorten your long workout in a particular discipline from one week to the next even in non-recovery weeks if you are increasing the average T R I AT H L E T E M A G . C O M

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intensity of the second session relative to the first. A 3,000-meter swim featuring 1,600 meters of race-pace swimming is certainly harder than a 3,400-meter swim at a steady, moderate pace, so it makes sense for the slightly shorter, faster workout to follow the slightly longer, slower one in your training progression.

Regular long workouts can give you the confidence you will need on race day, but don’t overdo it by going long any more than once per week.

BIKE- VS. RUN-EMPHASIS WORKOUTS

DOING RACES AS LONG WORKOUTS Some triathletes like to do marathons, century rides, competitive open-water swims and other events as long workouts in the latter stages of Ironman preparation. There are a few notable advantages to doing so. To begin with, running a marathon is certainly less boring than running 26 miles alone. The nutritional support provided in official 281|8RTRKO‘ 0 T ROI ATKHO L ENT A E M A2G0. C0O M A8D | T 7

events is also a plus. In addition, we tend to push a little harder in the competitive environment of single-sport races than we do alone, even if we’re not technically racing. Thus, official events work especially well as peak-level specific endurance workouts, where you’re trying to combine an endurance challenge and a speed challenge. However, be wary of getting caught up and actually racing in such events when it is not in your best interest to do so, however. Go into them knowing exactly what you want to get out of them and stick to the game plan. If you’re fit enough, you can recover from a 90-percent marathon effort in three days and come away with a big boost in endurance. But it could take you three weeks to recover from a 100-percent effort. That’s three weeks of lost training. You can actually get away with racing in cycling and swimming events without sabotaging your overall ramp-up, because the recovery time is shorter. Nevertheless, take it easy for a few days before competing in such events so you can perform at the highest possible level, and take it easy for a couple of days afterward to avoid carrying fatigue into your next training block.

THE OPEN-WATER QUESTION Swimming in open water is, of course, very different from swimming in a pool. It’s a slightly different skill, and confidence in the pool does not always fully translate into con-

fidence in open water. To develop peak specific endurance for an Ironman swim, you need to do at least a couple of your long training swims in open water. If swimming in open water is not convenient for you, then perhaps only two such workouts will have to suffice. If training in open water is convenient for you, and you feel that doing most or nearly all of your long swims in open water will enhance your confidence, then go for it.

PREVENTING BOREDOM No matter how passionate you are about triathlon, long workouts entail such extensive repetition that they can become boring. Some of the training ideas discussed above serve the dual purpose of reducing boredom. For example, by creating a step-bystep progression of long workouts from raw endurance building to specific endurance building, and by changing your discipline of emphasis from week to week, you will add some refreshing variation to your longworkout routine. Doing races as long workouts and doing some of your long swims in open water will have the same effect. Simply not overdoing long workouts can be helpful in this regard, too. As I mentioned, there’s little to be gained by doing more than one long workout in each discipline per week. Don’t feel compelled to do a single long workout more than is necessary to leave you confident of achieving your goal on race day. T R I AT H L E T E M A G . C O M

JOHN SEGESTA/WAHOOMEDIA.COM

I believe in emphasizing either the long run or the long bike alternately instead of trying to give equal emphasis to both disciplines every week. Because fatigue in cycling impacts performance in running and vice versa, it’s impossible to have a barrier-busting performance in both a long ride and a long run in the same weekend. So I recommend that you do a tough long ride and a moderate long run one weekend, a moderate long ride and a tough long run the next weekend, and so forth. I like to go one step further and integrate brick workouts into the mix as follows: WEEKEND 1 Saturday: Brick workout with long bike, moderate run Sunday: Long run WEEKEND 2 Saturday: Brick workout with moderate bike, long run Sunday: Long bike I feel this cycle maximizes the density of combined long-bike and long-run training. Because fatigue from cycling and running have little impact on swimming, and fatigue from swimming has little impact on bike and run performance, you can give more or less equal emphasis to your long swims every week, except on recovery weeks.


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Go-fast gear SHAVE A FEW MINUTES OFF YOUR PR WITHOUT WORKING HARDER By Brad Culp

Compression socks, as pictured here, have become increasingly popular among triathletes over the past few seasons.

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M

y college swim coach used to always preach about the importance of free speed. He was referring to those small technical changes, usually reinforced through drill work, athletes can make to become faster and more efficient. Such drills made me a faster swimmer without actually putting in any extra effort. But no sport rivals triathlon for the amount of free speed available for the taking by savvy athletes. The catch? Unlike technique drills in swimming, free speed in triathlon isn’t exactly free. In fact, it’s often pretty expensive. But if you’re willing to make a few key upgrades, you can make 2008 your best year yet, without actually working any harder. ••••••••••••••••••••••••••••••••••••••••••••••••••••• zero (.026 to be exact). Less drag means you’ll spend less energy fighting the water and more energy moving forward. Also be sure to find a suit with specially designed arm panels. The arm panels (from the elbow to the hand on the palm side) should actually have as much drag as possible. This is the part of the suit that holds the water as you pull it backward, so more drag means a better catch.

WETSUITS: Plain and simple, a wetsuit will make you faster. While the price of many triathlon wetsuits may seem over the top, you get what you pay for. Look for a wetsuit that provides maximum lift for the lower body. You’ll also want a suit that’s made to be as flexible as possible in the arms and shoulders. Top-end suits are contoured to feel like a second skin, and you should notice the difference the minute you zip it up. As important as the design of the rubber is the rubber itself. Suits made with premium Yamamoto rubber (like Nano SCS) have a drag coefficient of essentially

SPEEDSUITS: If you’re lucky enough to make it to Kona, or you race another Ironman or 70.3 event with an 80-degree swim, you won’t be able to take advantage of an ultra-buoyant wetsuit. You could honor the legends of triathlon and swim in a Speedo, or you can welcome in newschool technology and pick up a speedsuit. Speedsuits are designed to be worn over your race suit and provide a drag coefficient that is about 50 times less than skin. According to USAT regulations, only speedsuits that don’t provide positive buoyancy are allowed, so while they won’t make you feel lighter in the water, they will certainly make you faster. Over the course of a 2.4-mile swim, a speedsuit with a near-zero drag coefficient will save you almost two minutes versus swimming in regular swimsuit. 31

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AERO HELMETS: Few other products give you as much bang for your buck as an aero helmet. The best ones will run you around $200 and can save you as much as 15 minutes in your next Ironman. The aerodynamic benefit of these helmets increases with speed. This means the faster you go, the more beneficial they become. Just remember, these helmets only make you faster when you’re looking straight ahead, so stop worrying about who’s creeping up behind you and keep your eyes on the road. COMPRESSION TIGHTS: Compression tights work by applying slight pressure against the muscles, which works to increase blood flow. This results in an increase in time to exhaustion and sustained power output. AEROBARS: The simple rule is the less bar exposed to front-end turbulence, the more watts you’ll save. Basically, the flatter and narrower the bar is, the faster you’ll go. Obviously, comfort has to be a factor in aerobar choice, especially when you’re going for the long haul. Be sure to test ride any aerobar before making a purchase to ensure you’ll be able to stay on the bars for the majority of a race. AERO WHEELS: In moderate conditions, deeper wheels will almost always translate into more watts and more speed, but weather and terrain may force you to change your wheel choice. On a hilly course, such as Ford Ironman Wisconsin, weight and stiffness can be as important as aerodynamics. But advancements in wheel building allow for wheels to be incredibly light and still aero. On a course like Wisconsin, wheels with a 30-80mm rim depth will optimize both your aerodynamics and climbing ability. If the weather calls for high winds, as it often does at Ford Ironman Florida or Eagleman 70.3, a disc wheel may actually slow you down, even though the roads are flat. In crosswinds between 15-25 mph, a disc wheel can force you to do extra work to maintain a straight line, so wheels with between 50-100mm of rim depth may handle better and still slice head-on turbulence. In these conditions, you could also consider a tri- or quad-spoke rim, which acts like a disc at high speeds but is less affected by crosswinds. 321|6RTRKO‘ 0 T ROI ATKHO L ENT A E M A2G0. C0O M A8D | T 7

RACING FLATS: The most important investment you can make for your feet is a good pair of racing flats. A few years back, most coaches and running experts argued that flats should never be used in marathons. Now, with flats being specially designed to accommodate runners with all types of gait issues, flats can be used at longer-distance races. Most specialty running shops should be able to outfit you with a pair of flats that can handle any biomechanical issues. If you run with orthotics, be sure to insert them into your flats. They will add a little bulk but will ensure your strike and gait are similar to when you run in your training shoes. COMPRESSION SOCKS: The average runner takes over 52,000 steps in a marathon, which can lead to some serious foot swelling. Your ankle, shin and calf muscles also become swollen during longer races, all of which can lead to discomfort and pain. Compression socks will not only increase blood flow to critical muscles in your lower legs but they’ll also prevent your feet from becoming so swollen that you feel like they’re going to break through your shoes. Make sure you find a pair of compression socks that also prevent moisture build-up; otherwise you’ll have too many blisters to even notice that your foot has doubled in size. T R I AT H L E T E M A G . C O M

JOHN SEGESTA/WAHOOMEDIA.COM

AERO WATER BOTTLES: In their never-ending quest to make you as fast as possible, bike engineers have developed bottles that will not only minimize drag but can actually make you more aero. Companies like Bontrager and Profile Design have introduced specially designed narrow bottles that, when placed on your down tube or seat tube, actually make your bike faster than if there were no bottles there. The long, narrow design of the bottle stabilizes airflow over the bike in much the same way as a disc wheel or fairing. If you’re competing in an event where you’ll need to refill your bottle, then using an aero bottle as your only method of hydration simply won’t work, however. Regular bottles won’t fit in the cage, and you’ll be forced to ride 56 or 112 miles on 24 ounces of fluid. In this case, we suggest filling the aero bottle with energy gel or high-carb sports drink and running a hydration wing off your saddle to hold a standard water bottle or two. This will give your frame the aero benefit of the bottle while still allowing for proper hydration.

••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

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Andy on his Felt DA winning the 70.3 IRONMAN Worlds, Clearwater, FL


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Swimming essentials 11 WEEKS TO YOUR BEST IRONMAN SWIM SPILT By Marc Evans

I

n 1984, Scott Tinley finished the Ironman world championship a mere 33 seconds after winner Dave Scott. Their swim differential was close to 10 minutes. Afterward, Tinley scrawled “33” on a pair of swim paddles. It became a motivational billboard and reminder of the importance of each second. The following year Tinley won in Hawaii, arriving at the swim exit about seven minutes faster. As Tinley’s experience illustrates, for an Ironman or 70.3 race swim training is as important as bike and run fitness. It’s not just about swimming faster but it’s also about conserving energy. Below are three key concepts you can incorporate into your program to boost your ability in the water. Also included, beginning on page 35, is an 11-week Ironman swim-training program outlining your key weekly swim workouts to help you prepare and taper in the water for your 2008 Ironman. TECHNIQUE AND SYMMETRY: Proficiency in the water takes time and, frankly, some individuals simply don’t float well. Therefore, focusing on elementary bodyline competencies—specifically, mastering symmetrical movements of the head, torso and hip lines—is important before moving on to move advanced skills. Efficient swimmers are symmetrical in their movements because every movement is part of a whole from the left side to the

34 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

right. When breathing, the swimmer’s head moves together (chin in line with the sternum) with the torso as the body rotates. Following this, the hip initiates trunk rotation, much like when throwing or hitting a ball. As the head and torso rotate, breathe in unison with the movement of the pulling arm. The tempo of the stroke is also important. Tempo is best maintained by remaining acutely aware of your arm-turnover

rate and ensuring both your pulling and recovering arms move at the same pace. To help develop your tempo, consider using a Tempo Trainer, which emits a beep to keep your turnover rate steady. CHANGE UP YOUR STROKES: Tim Edmonds is the head coach for Stanford University masters at the Avery Aquatics Center on campus. Edmonds talked about a common syndrome he referred to as dulling the freestyle. He said many times triathletes willingly swim freestyle lap after lap, and when non-freestyle sets are prescribed they respond as though these alternative strokes aren’t beneficial. They are. Consider the 80/20 rule: 80 percent of your swimming should be freestyle with the remaining 20 percent a mix of the other three competitive strokes: backstroke, fly and breaststroke. DRAFTING: Drafting another swimmer (i.e. following closely behind; it’s legal in the water, not legal on the bike) lessens exertion by reducing the resistive forces affecting the trailing (drafting) swimmer.


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11-WEEK COUNTDOWN Weekly competitive age-grouper key workouts

Weekly elite- and professional-athlete key workouts

11

• 1 masters workout • 2 technique workouts • 1 continuous swim of 2000

• 3 masters workouts • 1 continuous swim of 1500

• 4 to 5 masters workouts including 1 continuous swim of 1000-1500

10

2000 YARDS/METERS WITH: • 5 x 100 drill (as 25 drag fingertips during recovery/ 25 early hand entry/25 early hand exit/25 fast) + 30 seconds after each 100 • 4 x 125 pull + 30 seconds • 200 kick with board • 5 x 100 (as 25 entry with flat hand/25 early & quick catch/25 early exit at the hip/25 breathe to weak side) + 30 seconds after each 100

3000 YARDS/METERS WITH: • 4 x 100 free with flat hand entry • 25 backstroke/25 kick no board • Pull 6 x 50 on 10 seconds rest; take just one breath per length • 100 non-free • 4 x 400 negative split on 30 seconds rest • 200 non-free • 200 loosen down/kick back

5000 YARDS/METERS WITH: • Pull 8 x 125 + 30 seconds rest • Kick 600 free/fly with fins • 6 x 200 free + 15 seconds • 100 + 15 seconds • 4 x 25 backstroke + 10 seconds • 1000 continuous swim

9

Swim 1500 to 3000 meters/yards of technique work concentrating on constant swimming momentum and symmetrical motion. That is, left-side timing and movement is offset by simultaneous right-side body roll and recovery. Arcing and stretching both forward and downward on hand entry then anchoring your hand ensures constant propulsion and minimizes gliding, which results in deceleration

4000 YARDS/METERS WITH: • 300 mixed strokes • 300 kick • 400 pull • 4 x 400 + 30 seconds rest • 2 x 100 + 30 seconds rest • 4 x 50 early catch • 25 kick no board/25 backstroke

8

2000 YARDS/METERS WITH: • 10 x 25 swim • 25 as three left-arm strokes followed by three right-arm strokes • 25 backstroke/25 kick • Pull: 8 x 50 + 5 seconds after each 50 • 2 x 200 + 15 seconds after each 200 • 8 x 25 as three left-arm strokes followed by three right-arm strokes. Take 10 seconds rest after each 25

• 3 masters workouts • 1 continuous swim of 3000

6000 YARDS/METERS WITH: • 1000 freestyle • 5 x 200 kick + 1 minute recovery after each 200 • Pull 4 x 150 free + 15 seconds • 5 x 50 free + 15 seconds • 200 free • 4 x 50 as 25 left arm/25 right arm • 100 swim catch-up drill • 1000 free

7

3000 continuous swim at goal pace in open water or long course

2500 continuous swim at goal pace in open water or long course

2000 continuous swim at goal pace in open water or long course

THE 11-WEEK IRONMAN SWIM PROGRESSION Below is an 11-week swim-training progression for recreational, competitive amateur and elite athletes racing an Ironman this season. The table outlines key-workout suggestions for an Ironman swim beginning 11 weeks out from the race. Why 11? Eight weeks are for race preparation and the last three are for peaking/ tapering. The eight-week race-preparation period consists of race-specific weekly key workouts. The three-week transition/ tapering period is where volume is progressively reduced and intensity increased. Note that all sets are freestyle unless otherwise noted.

4 MASTERS WORKOUTS INCLUDING: • 1 continuous swim of 4000

35

JOHN SEGESTA/WAHOOMEDIA.COM

In basic terms, drafting a speedier swimmer (12 to 18 inches directly behind the lead swimmer) can allow you to achieve a faster swim time. Why? The water pressure ahead of a drafting swimmer is higher than the pressure behind the leading swimmer. This pressure differential pulls the trailing swimmer into the lower pressure.

Weekly recreational-athlete key workouts


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SWI M Weekly recreational-athlete key workouts

Weekly competitive age-grouper key workouts

Weekly elite- and professional-athlete key workouts

6

• 8 x 50 free. Enter and catch the water by immediately flexing the forearm and hand downward. The left and right sides make the same movement and take the same amount of time above and below the water. • 8 x 50 free. Work the opposite pulling and recovering arms so they move at the same speed in symmetry with body roll. On the oddnumbered swims breathe on your weak side. The ability to breathe symmetrically on both sides is an important advantage for sighting

4000 YARDS/METERS WITH: • 10 x 100 + 10 seconds rest after each 100 • 100 kick • 10 x 200 free + 15 seconds. Descend 1 to 3, 4 to 6 and 7 to 10

5000 YARDS/METERS WITH: • 300 mix swim/300 kick • 10 x 50 backstroke + 10 seconds • 25 breaststroke/25 free • 400 pull • 4 x 400 free + 30 seconds rest • 2 x 100 + 30 seconds rest • 4 x 50 catch-up drill + 10 seconds • 25 kick no board/25 backstroke

5

4000 YARDS/METERS WITH: • 4 x 200 swim free + 1 minute • 50 kick with board • 3 x 400 + 30 seconds rest • 4 x 100 + 15 seconds • 200 swim mix

• 3 masters workouts plus . . . • Continuous 2000-meter open-water swim. Intensity is moderate Sight by tilting the head in line with the recovering arm’s shouder. Try not to lift the head straight up as hyper-extension causes the back to arch and hips to plunge, increasing energy use

• Immediately follow one weekly masters session with a bike ride • 1 technical drill workout of 2000

4

3000 YARDS/METERS WITH: • 5 x 100 + 20 seconds • 5 x 100 + 15 seconds • 1 minute rest • 5 x 100 + 10 seconds • 1 minute rest • 5 x 100 + 30 seconds rest • 1000 continuous at moderate pace

4000 YARDS/METERS WITH: Warm up: • 400 kick and mixed stroke • Pull 6 x 100 + 10 seconds Main set: • 500 + 30 seconds rest/10 x 50 + 10 seconds • 400 + 20 seconds/8 x 50 + 10 seconds • 300 + 15 seconds/6 x 50 + 10 seconds • 200 + 10 seconds/4 x 50 + 10 seconds • 100 + 5 seconds/2 x 50 + 10 seconds

5000 YARDS/METERS WITH: • 1000 free • 5 x 200 kick + 10 seconds • 4 x 150 pull + 10 seconds • 5 x 50 + 10 seconds • 200 • 4 x 25 left arm/25 right arm • 100 swim catch-up • 25 left/25 right-arm only

3

2000 continuous at race pace (in open water or long course) followed by bike ride

4000 YARDS/METERS WITH: • 500 bilateral breathing • 300 kick • 200 pull. Breathe 3-7-9 • 4 x 100 backstroke with neutral headline • 200 kick with fins; no board • 200 swim • Pull 5 x 200 + 30 seconds rest

5000 YARDS/METERS WITH: • Swim: 3 x • 8 x 50 + 10 seconds 200 + 15 • 50 kick + 10 seconds seconds • 100 • 4 x 50 + • Paddles only: 400 free 5 seconds • 4 x 100 + 20 seconds • 2 x 100 + 10 seconds • 2 x 200 + 1 minute •Kick: 400 straight (fins okay)

2

• 1 masters workout early in the week • 1500 continuous; moderate with sighting • 1500 of drills

3000 YARDS/METERS WITH: • 500 free • 20 x 100 leaving on the 1:30-1:45 or short rest interval • 200 loosen down non-free • 300 strong working tempo and sighting

4000 YARDS/METERS WITH: • 1000 free • 300 kick; work ankle extension • Pull 6 x 100 + 30 seconds rest • Swim 4 x 500 + 1 minute; descend 1 to 4

Weekly competitive age-grouper key workouts

• 1000 free straight • 1500 free straight • 300 the day before the race; work on sighting and tempo of stroke

• 3 days before event swim 1500 • 2 days: 1000 • Day before: 500

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Weekly elite- and professionalathlete key workouts 2000 YARDS/METERS EARLY IN THE WEEK WITH:

• • • • •

200 free 10 x 50 on 50 seconds 100 kick 200 very strong Pull 4 x 125 + 10 seconds • 5 x 50 as 25 kick/25 back + 10 seconds • 25 free/25 kick T R I AT H L E T E M A G . C O M

JOHN SEGESTA/WAHOOMEDIA.COM

Weekly recreational-athlete key workouts


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NUTRITION

Feed the

Nutrition plays a key role in determining your success on race day, so plan ahead, and familiarize yourself with the demons that commonly plague Ironman and 70.3 athletes.

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T H E R O A D T O K O N A & C L E A RWAT E R 2 0 0 8

machine

7 TIPS TO HELP KEEP A CRANKY STOMACH AT BAY By Jay Prasuhn

The short answer? A lot. But that doesn’t mean you can simply shovel in bars, gels and Fig Newtons when you get hungry and feel like it. If it were that easy we wouldn’t see athletes at any given Ironman sitting on the curb empty of fuel like a car out of gas. And on the flip side of the coin, we wouldn’t see over-fueled athletes vomiting roadside. It’s a tricky balance that makes nutrition the fourth event of any Ironman or 70.3 race. “There are three ways of getting calories in,” says Amanda Carlson, director of performance nutrition and research at Athletes’ Performance, “bars, gels and replacement drink. Whatever feels best on your stomach is what you should take, because the body doesn’t care what’s in there.” The average 150-pound male, working out aerobically, can absorb about 240 calories per hour, Carlson says. Note that word “absorb.” People use to think in terms of calories burned, but really it’s about how many calories you can absorb, says Multisports.com coach Paul Huddle. Several factors dictate whether the food will be digested, then absorbed (or moved into the bloodstream) as a usable fuel or whether it will sit like a brick in your gut, cause nausea or come back up on you. Here are three common factors that can throw your gut off its nutrition plan:

INTENSITY. Exercising at a high intensity can shunt blood from organs working to absorb and digest your fuel and shuttle it to your hard-working legs. That means the stomach is closed for business. Any food you put in your belly cannot be absorbed and thus can come back out. WEATHER. The body is more receptive to absorbing calories in cooler conditions, when the body’s already high temperature can be reduced by the air around it. When it’s a hot day, the body works overtime to cool the skin. Again, this means the stomach can shut down, inhibiting caloric absorption. FLAVOR FATIGUE. You may have trained exclusively with a particularly agreeable brand and flavor of bar or gel. But on race day after 11 or 12 hours of one flavor, your stomach may simply decide it is played out. It wants something else. Often, the things that taste good in training just don’t work at race pace for hours on end. It’s too sweet, too pasty, too whatever. “We’ve learned that if an athlete gets sick of a flavor during a race, they just won’t eat it, even if they need it,” Huddle says. Which is why some companies offer flavorless formulations. Huddle offers a suggestion: “If the race has your particular gel available during the run, don’t

use it during the bike, because you will get sick of it,” he says. “That’s why Ironman offers orange Gatorade on the bike and lemon/lime during the run—for variety.” So how do you avoid the myriad nutrition pitfalls while making sure you stay well fueled? Here are seven tips from the experts to help you keep your cranky stomach on your side during your next Ironman or 70.3 race. DETERMINE YOUR CALORIC NEEDS. “You’ve got to take a hard look while training at what your caloric needs are,” Carlson says. “You can get a pretty good prediction of how many calories you need—an idea—by monitoring your heart rate,” she says. “With that, you can estimate what your basal metabolic rate is to come up with a caloric intake. Smaller athletes or those going at a lower intensity require slightly fewer calories, and of course bigger athletes or those going at a high intensity will require more. On average, with one energy bar per hour you should be good to go she says, “but you have to remember, if you’re taking it with Gatorade, that’s another 15 grams [of carbohydrate]. It all needs to be factored in, in training.” PRACTICE AT RACE PACE. It’s vitally important to practice your nutrition plan at race pace. Want to find out how much you can take in? Do a swim/bike brick workout with friends, simulating race effort. “The higher the intensity, the lower the absorption,” Huddle says. “But people run into trouble when they stick to a rate of intake and don’t 39

JOHN SEGESTA/WAHOOMEDIA.COM

I

t’s the quintessential question for any Ironman or 70.3 athlete: How much should I eat to stay fueled during an Ironman? Or more pointedly, how many calories do I need to take in during a race?


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LONG WOR KOUTS

STAY WITHIN YOURSELF. Raise your hand if this has happened to you: You get out of the water, jump on your bike and launch into mach 2 speed for the first half hour, to keep speed with everyone else. After forcing down a bit of bar, it comes right back up. At that intensity, your body is focused on turning your

BE FLEXIBLE. Your nutrition plan should be looked at as a guide not as a hard and fast rule. “Once people get what they feel is a good calories-per-hour formula they should not be married to it,” Huddle says. “Be flexible, and pay attention to how you feel, your ability to absorb the calories. If you ask yourself what you want, you may find the answer. Keep your nutrition plan flexible to allow for the unexpected.

legs over instead of on taking in fuel. “It’s a rookie mistake, not to say it doesn’t happen to people with experience,” Huddle says. “You just swam hard and drank a lot of fresh or saltwater. Ironman is very much an aerobic day, not anaerobic, and this is one time when you’re excited and gonna want to go harder than you should—and that will negatively impact absorption.”

DON’T OBLIGE EVERY AID STATION. Nutritional plans implode on race day often because athletes are besieged by aid-station volunteers offering a buffet of wonders every few miles—gels, bars, cookies, trail mix. Like Thanksgiving dinner guests, people depart the tables bloated with excess calories. “People don’t train with this much food, but come race day they get it every few miles on the bike and every mile on the run,” Huddle says.

JOHN SEGESTA/WAHOOMEDIA.COM

take intensity level into consideration. You gotta try it in training and practice eating at that time—and don’t worry about how it’s going to impact your training. This is the time for testing.” And on those brick days practice your pre-race nutrition as well. “Often you train after a big breakfast, which will probably differ from what you’ll actually eat on race day,” Huddle says. “You then have a bigger load of calories on board to start with. Your whole perception of when to start eating might be a bit different than in training.”


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Again, what your body can absorb should set your fueling tempo. In fact, Huddle says it’s better to be under-fueled than over-fueled. “It’s easier to come back from bonking,” he notes. If you’re hungry, you’ll absorb readily. On the contrary, if you overdo it, and if you’re lucky enough to throw up, your body has to come back to equilibrium before it can take up fuel again. Remember what worked for you in training and forgo the aid stations unless you need something.” CONSIDER LIQUID CALORIES. For some, chomping on a bar while trying to ride at 20 miles per hour can be unappealing to the palate and the stomach. But can you do an Ironman or 70.3 by just drinking your calories? “It worked for us when we were babies,” Carlson says of high-caloric drinks. “Some can’t handle anything solid in their stomachs, so you gotta figure out a way to

get calories in, and liquids can do it.” One can of Ensure (yep, that stuff for seniors) is packed with 250 calories. There's also Carbo-Pro, a maltodextrin powder that mixes 112 calories per ounce into your existing energy drink. “I’ve always been a proponent of liquid calories, but it varies with people,” Huddle says. “Paula [Newby-Fraser, Huddle’s wife and the eight-time winner of the Hawaii Ironman] has always been someone who needs solids, but back in the day, we started with Ensure, then moved to powered maltodextrin.” Just be careful to differentiate your caloric-fluid intake from your hydrationfluid intake. “Remember when drinking a calorie drink, it’s not hydration fluid; it’s food in a bottle. I’ve had people drop out of races wondering why their stomachs went south.” Huddle says. “When I asked if they stayed on their hydration, they say,

‘Yeah, I drank my Carbo-Pro bottles.’ They gotta supplement that with water or a sports drink.” In addition, your caloric-intake capabilities differ greatly from the bike to the run. “The run is where people tend to run into issues,” Huddle says. Absorption is slowed by the jostling while running, which means you can’t take in as many calories on the run. “I’d say your absorption on the run is cut in half [when compared to calorie absorption on the bike],” Huddle says. “If you take in 300 calories an hour on the bike, it’s about 150 an hour on the run.” That’s about a gel and a half. Huddle’s other advice? Take those calories in piecemeal. “Often athletes look at the nutritional information on the back of the gel and think they need to hammer all that down at once and then end up getting sick,” Huddle says. “Take a third of it every 15 or so minutes—small doses at a time.”

JOHN SEGESTA/WAHOOMEDIA.COM

NUTRITION


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2008

THE ROAD TO KONA

& Clearwater PREVIEWING 52 RACES • ALL 22 IRONMAN EVENTS • ALL 30 70.3 EVENTS WANT TO GO TO KONA OR CLEARWATER THIS FALL?

JOHN SEGESTA

Here’s how to get there . . .

T R I AT H L E T E M A G . C O M | RT K ‘ 0 8 | 45


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T H E R O A D T O K O N A & C L E A RWAT E R 2 0 0 8

Getting there I R O N M A N LOT T E RY The Ironman lottery began in 1983 to give athletes of all abilities the chance to compete in the world championship. Online applications for both the U.S. and international lotteries must be received on or before Feb. 28, 2008. Lottery results will be made available on April 15, 2008, on ironman.com. Selected athletes must complete a long-course (1.2-mile swim, 56mile bike, 13.1-mile run) or longer event to validate their race slots. Validation must be received within 15 days of event completion. Failure to comply will result in forfeiture of the slot. Currently, there is no lottery for Clearwater. There are 150 lottery slots for U.S. age-group athletes: 100 names will be drawn from the Passport Club lottery (Passport Club membership required; see ironman.com); an additional 50 names will be drawn from the U.S. general lottery pool, plus any Passport Club members not selected. I N T E R N AT I O N A L L O T T E RY | Ironman’s international lottery awards 50 slots to age-group athletes from around the world, excluding U.S. citizens. Twenty-five names will be drawn from the Passport Club. An additional 25 names will be drawn from the general international lottery pool and any Passport Club members not selected. PHYSICALLY CHALLENGED LOTTERY| Citizens of all nations may apply for the PC Lottery. Athletes are required to submit a medical description of their physical disability from physician plus a letter from his/her physician validating the athlete’s fitness and ability to meet the physical demands of an Ironman event. Note that athletes may not enter both the general and PC lotteries. The following divisions are eligible for the PC Lottery: U P P E R E X T R E M I T Y | Athletes who have had one arm amputated, above or below the elbow, and will use a prosthesis on the bike. U . S . L O T T E RY |

48 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

ENTRY FEES Athletes who are belowthe-knee amputees. Athletes may use a standard bicycle and a prosthetic during the run. W H E E L C H A I R O N E | Athletes who are single below- or above-the-knee amputees and who ride a standard bicycle but use a racing chair for the run. W H E E L C H A I R T W O | Athletes who are double belowor above-the-knee amputees and who ride a standard bicycle but use a racing chair for the run . V I S U A L LY I M PA I R E D | Athletes who are legally blind (20/200 with best-corrected vision) and require a handler throughout the race. A guide may use a tandem bike to accompany the athlete, and they may be tethered during the swim and run. H A N D C Y C L E D I V I S I O N | Athletes eligible for the handcycle division can qualify for two male and one female spot at both the Buffalo Springs Lake Ironman 70.3 and at Antwerp Ironman 70.3. To register for the PC Lottery, contact 808-329-0063 or e-mail kona@ironman.com. LOWER EXTREMITY|

2007 TOP FINISHERS K O N A P O L I C Y | The top 10 pro men and women from the 2007 Ford Ironman World Championship, as well as each age-group champion, receive automatic entry into the 2008 Kona race. Those pro athletes who placed fourth through 10th in Hawaii are required to validate their slots by completing a long-course event prior to the 2008 race. C L E A R WAT E R P O L I C Y | The top 10 pro men and women overall from the 2007 Ironman World Championship 70.3, as well as each age-group champion, receive automatic entry into the 2008 Clearwater race. Those pro athletes who placed fourth through 10th in Clearwater are required to validate their slots by completing a longcourse event prior to the 2008 Clearwater race. General information regarding all slots: • Entries are not transferable • Entrants must be at least 18 on race day • Professional/elite athletes are not eligible for lottery selection • You must notify the race office in writing if you are unable to compete

FORD IRONMAN WORLD CHAMPIONSHIP: $500 IRONMAN WORLD CHAMPIONSHIP 70.3: $300 Non-USAT members must purchase a $10 one-day membership

QUALIFYING RACES Athletes may gain entry into the Ford Ironman World Championship, taking place on Oct. 11, 2008, by earning a qualifying slot at one of the 28 qualifying events. Qualifier races vary in length, ranging from Ironman 70.3 events (1.2mile swim, 56-mile bike, 13.1mile run) to full-distance Ironman events (2.4-mile swim, 112-mile bike, 26.2-mile run). The 2008 Ironman World Championship 70.3 takes place in Clearwater, Fla., on Nov. 8, 2008. All 30 Clearwater-qualifying races are 70.3 events. Each event awards Kona and/or Clearwater slots to the top agegroup finishers, with most races also awarding professional slots. Athletes who qualify will receive an official qualifying certificate. Athletes must then register online for Kona or Clearwater. Please visit the individual race Web sites (accessible from ironman.com) to determine how many slots are available in your age group. CONTACT INFORMATION: FORD IRONMAN WORLD CHAMPIONSHIP RACE OFFICE 75-5722 Kuakini Highway Kuakini Tower #101 Kailua-Kona, HI 96740 P H O N E | 808-329-0063 E - M A I L | kona@ironman.com W E B S I T E | ironman.com IRONMAN WORLD CHAMPIONSHIP 70.3 RACE OFFICE 43309 U. S. Highway 19 North Tarpon Springs, FL 34689 P H O N E | 727-942-4767 E - M A I L | clearwater@ironman.com WEB SITE| ironman.com


1/8/08

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Q UA L I F I E R S

Lotto Ironman Langkawi Malaysia LANGKAWI, MALAYSIA F E AT U R E S The one-lap ocean swim boasts water temps in the mid70s, so wetsuits may be a no-go. SWIM |

Riders will complete two-and-a-half loops, with a mix of flats and rollers, along the coastline of the scenic island of Langkawi.

’07 R E S U LTS MEN

1|

The run can be the most challenging section at Langkawi. The two-lap course includes a sustained three-mile climb on each lap.

W E A T H E R | Air temperature can creep into the low 90s with heavy humidity. Tropical downpours are common in the afternoons. BIKE SHOP|

Stop by for tech support in the athletes’ village.

Xavier Le Floch (FRA)

2|

Andrew Johns (GBR)

3|

Mitch Dean (AUS) 8:51:43

Enjoy fine Asian cuisine in Kuah.

bazaar-style shops in Kuah.

Spend some time shopping in the

2|

Alison Fitch (AUS) 9:50:59

3|

Yoko Hori (JPN) 10:00:43

AT A G L A N C E D A T E | Feb. 23, 2008

W E B S I T E | ironmanlangkawi.com.my

D I S T A N C E | 2.4-mile swim,

E N T R Y F E E | $360

C O N T A C T | Ironman Malaysia

Race Office, 603 2698 2863 B E S T L O C A L AT T R A C T I O N |

Nicole Leder (GER) 9:42:33

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A P P L I C A T I O N D A T E | Race entry will remain open until the event is full Q U A L I F Y I N G S L O T S | 35 slots for

the 2008 Ford Ironman World Championship


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Q UA L I F I E R S

Bonita Ironman New Zealand TAUPO, NEW ZEALAND

’07 R E S U LTS MEN

1|

Cameron Brown (NZL) 8:26:33

2|

Luke Bell (AUS) 8:27:41

3|

Torbjorn Sindballe (DEN) 8:34:47

WOMEN

1|

Joanna Lawn (NZL) 9:20:02

2|

Heather Gollnick (USA) 9:28:16

3|

Kim Loeffler (USA) 9:33:43

AT A G L A N C E F E AT U R E S

D A T E | March 1, 2008 D I S T A N C E | 2.4-mile swim, 112-mile bike, 26.2-mile run C O N T A C T | (64) (9) 815 9566 E - M A I L | ironmannz@xtra.co.nz W E B S I T E | ironman.co.nz E N T R Y F E E | NZD $710 for New

Zealand athletes; NZD $720 for international athletes (about USD $550) A P P L I C AT I O N D E A D L I N E |

Jan. 11, 2008

ASI

Q U A L I F Y I N G S L O T S | 80 slots for the 2008 Ford Ironman World Championship

S W I M | The race begins with a deepwater start in crystal-clear Lake Taupo. Bring a full-sleeve wetsuit, as water temperatures rarely reach over 64 degrees this time of year.

Athletes will face a brief climb out of Taupo to start each of the ride’s two loops. After making it out of Taupo, the ride is relatively flat, with a few rolling hills through New Zealand’s scenic countryside.

BIKE|

R U N | After making their way out of T2, athletes will follow the shores of Lake Taupo for the two-loop out-and-back run course. You can expect a few rollers on the run, but nothing extreme.

Rain has been a factor here before, so prepare accordingly. The air

WEATHER|

should be cool in the morning, with afternoon highs in the mid-70s. B I K E S H O P | Take your bike to the Avanti Service Centre in the Great Lake Center, which also serves as the venue for the race expo. Also check out the Corner Shop in downtown Taupo (cornershop.co.nz).

There’s something to fit every budget in Taupo. Check out Breakers Café & Bar or visit laketauponz.com for more ideas.

BEST RESTAURANT|

Lake Taupo, which lies in a massive dormant caldera, is on the edge of New Zealand’s geothermal wonderland. You can see boiling mud pits in nearby Rotorua plus the spectacular Huka Falls on the Waikato River. BEST

LOCAL

AT T R A C T I O N |

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Q UA L I F I E R S

Panthers Ironman Australia PORT MACQUARIE, AUSTRALIA

’07 R E S U LTS MEN

1|

Patrick Vernay (NCL) 8:21:50

2|

Jason Shortis (AUS) 8:25:35

3|

Craig Alexander (AUS) 8:38:50

WOMEN

1|

Rebekah Keat (AUS) 9:13:00

2|

Belinda Granger (AUS) 9:20:26

3|

Melissa Ashton (AUS) 9:23:33

AT A G L A N C E F E AT U R E S S W I M | Athletes will begin with a deepwater start for the saltwater swim. The course consists of two loops, and wetsuits will be allowed. D A T E | April 6, 2008

The bike course is all about two things: scenery and spectators. Three loops make it easier for spectators to spot their favorite athletes as they wind their way along the Pacific. The course can best be described as gently rolling with one challenging hill on each loop.

tures. The low temp should be in the mid50s, with highs in the upper 70s. B I K E S H O P | CBD cycles will be on-hand at the race expo (cbdcycles.com.au).

BIKE| D I S T A N C E | 2.4-mile swim,

112-mile bike, 26.2-mile run C O N T A C T | (61) (3) 9864-1138 E - M A I L | admin@ironmanoz.com W E B S I T E | ironmanoz.com

Peggy Sue’s is a great place to take the family for a fun night you won’t forget. Visit them at 1 Bay Street in Port Macquarie.

BEST RESTAURANT|

As with much of the rest of Australia, Port Macquarie is all about the water. There is an endless number of water sports to try, from surfing to fishing to sailing. Your family may also want to visit the Koala Hospital, where up to 300 Koalas are treated each year. Stop by at 3 p.m. for a tour (koalahospital.org.au).

Australia; AUD$680 for international entries A P P L I C AT I O N D E A D L I N E |

The run course is split into two separate loops. The first loop gives athletes a tour of the city and remains flat, while the second loop rolls along Pacific Drive. RUN|

Feb. 12, 2008 Q U A L I F Y I N G S L O T S | 70 slots for the

2008 Ford Ironman World Championship

52 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

April marks the start of the Australian autumn, so expect mild tempera-

WEATHER|

DELLY CARR

B E S T L O C A L AT T R A C T I O N | E N T R Y F E E | AUD$650 for residents of


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PHOTO: BARKER

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Q UA L I F I E R S

Spec-Savers Ironman South Africa PORT ELIZABETH, SOUTH AFRICA

’07 R E S U LTS MEN

1|

Gerrit Schellens (BEL) 8:33:05

2|

Raynard Tissink (RSA) 8:36:07

3|

Stefan Riesen (SWI) 8:41:39

WOMEN

1|

Natascha Badmann (SWI) 9:22:01

2|

Edith Niederfriniger (ITA) 9:47:02

3|

Bella Comerford (GBR) 9:48:41

AT A G L A N C E F E AT U R E S

D I S T A N C E | 2.4-mile swim,

112-mile bike, 26.2-mile run C O N T A C T | 27 (0) 41 5817990 E-MAIL|

office@ironmansouthafrica.com W E B S I T E | ironmansouthafrica.com E N T R Y F E E | 400 euros from Jan. 1, 2008 to March 10, 2008 A P P L I C AT I O N D E A D L I N E |

March 10, 2008 Q U A L I F Y I N G S L O T S | 30 slots for the 2008 Ford Ironman World Championship

54 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

Athletes will be challenged by a sustained six-mile climb on each of the three laps. Recommended gearing: 52-tooth large ring paired with a 38-tooth small ring and an 11- to 21-tooth rear cogset.

BIKE|

R U N | After the climbs on the bike, runners will be treated to a very flat run course. Participants will complete three loops through the University of Port Elizabeth.

The air temperature should hover comfortably in the 70s, with very low humidity. Watch out for occasional heavy winds on the bike.

W E AT H E R |

B I K E S H O P | Stop by Action Cycles on Heugh Road for all your bike-tech needs (cycles@absamail.co.za). B E S T R E S T A U R A N T | You can load up on your pre-race carbs at Leonardo’s (+27 0 41 5831302). B E S T L O C A L A T T R A C T I O N | Water sports are paramount at Nelson Mandela Bay. If you’re more interested in relaxing, enjoy some of the finest beaches on the planet.

COURTESY IRONMAN SOUTH AFRICA; INSET: CAMERON ELFORD

D A T E | April 13, 2008

S W I M | The swim course consists of two loops in the ocean with a brief run on the beach between laps. Water temperatures can vary significantly. The ocean may be as low as 62 degrees or as high as 77. Wetsuits will be allowed.


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Q UA L I F I E R S

Ford Ironman Arizona TEMPE, ARIZONA

’07 R E S U LTS MEN

1|

Rutger Beke (BEL) 8:21:14

2|

Tim DeBoom (USA) 8:26:04

3|

Michael Lovato (USA) 8:37:29

WOMEN

1|

Heather Gollnick (USA) 9:36:40

2|

Joanna Zeiger (USA) 9:37:29

3|

Katja Schumacher (GER) 9:44:14

AT A G L A N C E F E AT U R E S The third-annual Ironman Arizona will kick off with a single-loop swim in manmade Tempe Town Lake. Water temperatures should be between 65 and 75 degrees, and wetsuits will be allowed.

SWIM|

D I S T A N C E | 2.4-mile swim, 112-mile bike, 26.2-mile run C O N T A C T | North America Sports,

888-280-9097, ext. 27 E - M A I L | admin@nasports.com W E B S I T E | ironmanarizona.com E N T R Y F E E | $425 A P P L I C AT I O N D AT E |

Sold out for 2008 Q U A L I F Y I N G S L O T S | 80 slots for the 2008 Ford Ironman World Championship

56 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

Be sure to stop by one of Landis Cyclery’s four locations in the Tempe area (480-730-1081). BIKE SHOP|

The relatively flat three-loop course features a few technical twists and turns north of Tempe Town Lake before following the dry Salt River northeast toward the turnaround along Beeline Highway. Athletes then return to Tempe for the second and third laps.

B E S T R E S T A U R A N T | For some of the most intriguing and healthy food you’ve ever tasted, try Pita Jungle, located southeast of the race venue (pitajungle.com).

The run course will feature even more flat and fast sections than the bike course as athletes wind their way through Tempe. Be sure you have a visor or hat in your T2 bag as the course offers very little shade.

A walk down super-trendy Mill Avenue will satisfy anyone’s shopping desires. For more information visit the Tempe Convention & Visitors’ Bureau. (tempecvb.com).

BIKE|

RUN|

BEST

LOCAL

AT T R A C T I O N |

JAY PRASUHN

D A T E | April 13, 2008 and Nov. 23, 2008 (The event will be held twice in 2008 before permanently shifting to November in 2009)

W E A T H E R | Tempe has classic desert weather. You can expect a cooler early morning with afternoon temperatures climbing to the mid80s. Humidity should not be a factor.


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Ironman China HAIKOU, HAINAN ISLAND, CHINA

AT A G L A N C E

F E AT U R E S S W I M | While the swim is in the South China Sea, the water tends to be very tame with almost no waves. Athletes will make one loop off the public beach at Bin Hai Road. The water can be very warm, even in the spring, but wetsuits will most likely be allowed.

The bike course offers up a few challenging climbs and plenty of open road. Riders will have two to three extra-wide lanes available on freshly paved highways. MURPHY REINSCHREIBER

BIKE|

W E A T H E R | April temperatures in Haikou tend to range between 70 and 85 degrees, with moderate humidity. B I K E S H O P | Technical support will be available at the race expo.

This seaside town is known for seafood, and there are plenty of unique restaurants to suit any taste. BEST

RESTAURANT |

The run is pancake-flat, apart from a few bridges. The course stays close to the water, which should provide some cool breezes.

D I S T A N C E | 2.4-mile swim,

112-mile bike, 26.2-mile run C O N T A C T | +852 8121 2670 E - M A I L | info@ironmanchina.com W E B S I T E | ironmanchina.com

Haikou has some of the most interesting architecture in the region, and if that doesnâ&#x20AC;&#x2122;t suit you just head to one of the cityâ&#x20AC;&#x2122;s countless beaches. B E S T L O C A L AT T R A C T I O N |

RUN|

D A T E | April 20, 2008

E N T R Y F E E | $470 USD A P P L I C AT I O N D AT E | M a r c h 3 1 , 2 0 0 8 Q U A L I F Y I N G S L O T S | 50 slots for the 2008 Ford Ironman World Championship


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Ironman Lanzarote LANZAROTE, CANARY ISLANDS, SPAIN

’07 R E S U LTS MEN

1|

Eneko Llanos Burguera (SPN) 8:49:38

2|

Luc Van Lierde (BEL) 8:59:13

3|

Stephan Vuckovic (GER) 9:04:11

WOMEN

1|

Tiina Boman (FIN) 9:58:41

2|

Tara Norton (CAN) 10:12:06

3|

Sione Jongstra (NED) 10:14:02

AT A G L A N C E F E AT U R E S May 24, 2008 DISTANCE|

2.4-mile swim, 112-mile bike, 26.2-mile run CONTACT|

Athletes will begin their day with a two-loop wetsuit-legal swim. Participants will exit the water for a 10-meter beach-run section between the two laps.

SWIM|

The Canary Islands are located off the west coast of Africa, and the conditions are tropical, with strong winds and temperatures ranging from the mid-70s to upper 80s. W E AT H E R |

A P P L I C AT I O N D E A D L I N E |

The Lanzarote bike course is, without question, one of the most difficult on the entire Ironman circuit. Athletes will complete a single 112-mile blustery loop across the volcanic island with over 8,300 feet of climbing. We recommend a 12-25 cassette to help take the sting out of the hills plus solid technical bike-handling skills.

B E S T R E S T A U R A N T | The host hotel, Club La Santa, has several restaurants within the resort. The eateries offer everything from buffet-style to vegetarian options.

May 1, 2008, or before if race reaches capacity

RUN|

Even though the run is relatively flat, it can be as punishing as the bike. Athletes follow the waterfront for four laps under the intense island sun. Watch your hydration carefully.

Relaxing on the beach is always an option in the Canary Islands. If you’re interested in more exploration, visit Guinate National Park to check out the island’s stark volcanic terrain.

(+34) 928 59 99 95 E-MAIL|

info@ironmanlanzarote.com WEB SITE|

ironmanlanzarote.com ENTRY FEE|

400 euros; 500 euros after May 1, 2008

QUALIFYING SLOTS|

75 slots for the 2008 Ford Ironman World Championship

58 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

BIKE|

Check out Ciclomania at (34) 928 81 75 35.

BIKE

SHOP|

B E S T L O C A L AT T R A C T I O N |

CLUBLASANTAFOTO.COM

D AT E |


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Ironman Brazil Telecom FLORIANAPOLIS ISLAND, BRAZIL

’07 R E S U LTS MEN

1|

Oscar Galindez (ARG) 8:21:09

2|

Reinaldo Colucci (BRA) 8:29:09

3|

Eduardo Sturla (ARG) 8:29:26

WOMEN

1|

Nina Kraft (GER) 9:12:40

2|

Dede Griesbauer (USA) 9:18:17

3|

Bella Comerford (GBR) 9:20:09

AT A G L A N C E F E AT U R E S May 25, 2008 DISTANCE|

2.4-mile swim, 112-mile bike, 26.2-mile run CONTACT|

(55) (11) 3772-0578 E-MAIL|

latinsports@latinsports.com.br

SWIM| The swim starts at Jurere Beach on Florianopolis Island, a spectacular resort area. The water temperature will be cool enough for wetsuits.

RUN|

There’s nothing quite like a Brazilian-style chophouse—in Brazil. The slow-roasted cuts of beef are the ultimate post-race luxury. That said, you might be well advised to limit your culinary experimentation pre-race to avoid the potential for a raceday gastrointestinal meltdown.

Temperatures should be in the mid-70s for most of the race, with temperatures dropping off as the sun goes down.

BEST LOCAL ATTRACTION| Former top Ironman pro, Ken Glah’s Endurance Sports Travel offers group sightseeing and activity trips before and after the race as part of their travel packages. For more information on Glah’s offerings, you can visit endurancesportstravel.com.

BEST RESTAURANT|

The bike course is very fast and very smooth. Athletes will spend two laps winding their way from the north part of the island to downtown.

BIKE|

WEB SITE|

ironmanbrazil.com ENTRY FEE|

$400 USD A P P L I C AT I O N D E A D L I N E |

May 1, 2008 QUALIFYING SLOTS|

50 slots for the 2008 Ford Ironman World Championship

60 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

S H O P | The top bike shop in town is Bike Dream on Beira Mar Norte (55 48 3224 5151).

BIKE

The marathon begins with one 21kilometer loop, followed by two short 10.5kilometer laps. The course is mostly flat, with one sharp climb and descent on the shorter loop.

W E AT H E R |

COURTESY LATIN SPORTS

D AT E |


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Wilier USA during a wind tunnel session with Blackwell Research engineers

DATA. DRIVEN. WE WORK WITH SOME OF THE WORLD’S BEST RIDERS, AND CONSULT FOR SOME OF THE WORLD’S MOST RESPECTED BRANDS, TO IMPROVE ATHLETIC AND EQUIPMENT PERFORMANCE. NO ONE HAS SPENT MORE TIME IN THE WIND TUNNEL THAN WE HAVE. SO, NO ONE KNOWS MORE ABOUT DIRECTING AIR FLOW THROUGH AND AROUND BODIES, BIKES AND COMPONENTS THAN WE DO. WE ARE DRIVEN BY ONE THING: THE DESIRE TO HELP YOU GO FASTER. Contact us, or ask your authorized Blackwell Research dealer about our carbon wheels and components — products that leverage our research and experience, so you can go FASTER.

visit BLACKWELLRESEARCH.COM or call us at

877.228.8804


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Ironman Japan GOTO ISLAND, NAGASAKI, JAPAN

’07 R E S U LTS MEN

1|

Park Byung Hoon (KOR) 8:46:32

2|

Hayato Kawahara (JPN) 8:51:09

3|

performances, and…..outstanding coffee! Our traditional outrigger sailing canoe served iced espresso on the swim course in the days before the race and gave hundreds of athletes the opportunity to “Sip the ‘aina.” Coffees of Hawaii, located on our 500 acre plantation on the tiny island of Moloka‘i, produces extraordinary premium coffees. From our 100% Moloka‘i coffees, to our new 100% “Kona Nightingale”, to our “Island Style Blends”, there is something for every coffee connoisseur. Order online today at www.coffeesofhawaii.com and discover for yourself why Coffees of Hawaii was the talk of Kona. SAVE

15%

Enter promo code

TRI08

at checkout

Naomi Imaizumi (JPN) 9:44:11

2|

Kate Major (AUS) 9:48:35

3|

Emi Shiono (JPN) 9:50:43

B I K E | The Ironman Japan bike course features a little bit of everything. Riders will experience flat sections, rollers and sustained climbs of up to 600 feet. The three-loop course has exceptionally smooth roads and will be closed to vehicular traffic. R U N | The challenging two-loop run course could best be described as rolling as it winds through Goto City. Athletes will circumnavigate Mount Onidake before heading back to town to begin the second lap.

May tends to be mild in Nagasaki. Expect cool weather in the morning, with afternoon highs in the mid-70s.

WEATHER|

You can simply head over to the race expo for all your bike-tech needs.

BIKE SHOP|

AT A G L A N C E D A T E | June 22, 2008 D I S T A N C E | 2.4-mile swim,

112-mile bike, 26.2-mile run C O N T A C T | Ironman Japan Race Office,

Cuisine on this small island is all about seafood. Enjoy fresh seafood, sushi and sashimi, but save the more adventurous meals for after the race.

BEST

RESTAURANT|

FAX +81-959-75-0870 E - M A I L | raceoffice@ironmanjapan.com W E B S I T E | ironmanjapan.com E N T R Y F E E | 45,000 Japanese Yen

(about $400 USD) A P P L I C AT I O N D E A D L I N E |

April 30, 2008 Q U A L I F Y I N G S L O T S | 50 slots for the 2008 Ford Ironman World Championship 62 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

B E S T L O C A L A T T R A C T I O N | Ishida Castle is a must-see for visitors to Goto Island. The spectacular structure is surrounded by open water on three sides with a moat on the other. Ishida Castle is only a quick 10-minute walk from Fukue Port, so be sure to check it out post-race.

JOHN SEGESTA/WAHOOMEDIA.COM

Kailua-Kona this past October was home to top-rate athletes, incredible

WOMEN

1|

S W I M | The crystal-clear swim, which starts from in front of the Sun Sun Tomie Camp Village, consists of two laps. Wetsuits will be allowed, and water temperatures are expected to be in the low to mid-70s.

Hiroyuki Nishiuchi (JPN) 8:56:04

Sip the ‘aina

F E AT U R E S


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Ironman France NICE, FRANCE

’07 R E S U LTS MEN

1|

Marcel Zamora Perez (SPN) 8:38:45

2|

Gilles Reboul (FRA) 8:44:01

3|

Patrick Bringer (FRA) 8:46:09

WOMEN

1|

Alexandra Louison (FRA) 9:49:11

2|

Kathrin Paetzold (GER) 9:53:05

3|

Tine Tretner (GER) 9:57:25

AT A G L A N C E F E AT U R E S June 22, 2008 DISTANCE|

2.4-mile swim, 112-mile bike, 26.2-mile run

S W I M | The race will feature a beach start before plunging into the picturesque waters of the Mediterranean Sea. The two-loop swim includes a short, sandy beach run at the halfway point. Wetsuits are legal.

CONTACT|

+33 (0)4 97 03 26 86 officefrance@triangle.cc WEB SITE|

ironmanfrance.com ENTRY FEE|

380 euros A P P L I C AT I O N D E A D L I N E |

Entry will remain open until the race is full Q U A L I F Y I N G S L O T S | 50 slots for the 2008 Ford Ironman World Championship

64 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

S H O P | Stop by Neway at 23 rue Auguste Verola in Nice.

BIKE

The jewel of the Ironman France course, the bike follows much of the original Nice Triathlon route and passes through villages in the surrounding mountains. With 5000 feet of climbing, the bike course is as challenging as it is beautiful.

BIKE| E-MAIL|

W E A T H E R | You can expect mild conditions, but don’t be too surprised if the air heats up in the middle of the day. Air temperatures are likely to be in the mid- to upper 70s.

There’s no shortage of cafes in this Mediterranean town. Visit nice.fr for a comprehensive listing of local eateries.

BEST RESTAURANT|

Art and beaches are king in this French city. Spend the days following the race touring Nice’s museums, including the Matisee Museum. You can check out muse-matisse-nice.org for more information.

B E S T L O C A L AT T R A C T I O N |

The run will include four laps back and forth along the Promenade des Anglais. After the tough climbs on the bike, athletes will be treated to a flat and fast run course, with plenty of support.

RUN|

MIKU

D AT E |


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Ford Ironman USA Coeur d’Alene COEUR D’ALENE, IDAHO

’07 R E S U LTS MEN

1|

Victor Zyemtsev (UKR) 8:33:32

2|

Tom Evans (CAN) 8:34:34

3|

Michael Lovato (USA) 8:40:39

WOMEN

1|

Kim Young (CAN) 10:27:55

2|

Haley Cooper (USA) 10:42:57

3|

Solette Kummer (USA) 10:43:08

AT A G L A N C E F E AT U R E S DISTANCE|

2.4-mile swim, 112-mile bike, 26.2-mile run CONTACT|

888-280-9097 ext. 27

SWIM|

The swim course features two loops in beautiful Lake Coeur d’Alene. Athletes exit the water and have a short beach run between loops. Wetsuits are permitted, as water temperatures tend to hover in the low 70s.

BIKE

Riders make two loops through rural northern Idaho. The middle section of each loop includes plenty of rolling hills.

You’ll be able to find a great variety of culinary delights in downtown Coeur d’Alene. Try Northwest salmon, Idaho potato pizza, huckleberry pancakes or a juicy Priest River buffalo steak. Log on to coeurdalene.org for more info.

BIKE| E-MAIL|

admin@nasports.com WEB SITE|

ironmancda.com ENTRY FEE|

$425 A P P L I C AT I O N D E A D L I N E |

Full for 2008 QUALIFYING SLOTS|

80 slots for the 2008 Ford Ironman World Championship

66 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

The spectator support on the run course is the highlight of the race. Athletes will parallel the shore of the lake for two loops, with one steep climb at the turn-around.

RUN|

Temperatures in northern Idaho tend to fluctuate at this time of year. Last year’s race-day high was only in the mid-60s, but the average high is in the low 80s.

W E AT H E R |

S H O P | You can get all your tech needs taken care of by InsideOut sports, which will be located in the Ford Ironman Village. Log on to insideoutsports.com for more details.

BEST RESTAURANT|

L O C A L A T T R A C T I O N | Scenic Coeur d’Alene, and much of the rest of the Inland Northwest, is always abuzz with activity, including art shows, athletic events and outdoor fun, such as golf and water sports. Please be sure to check out coeurdalene.org for ideas.

BEST

JAY PRASUHN

D A T E | June 22, 2008


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photo © Segesta 2007

Becky Lavelle - Winner of the 2007 Wildflower Triathlon, 2007 Pacific Grove Triathlon, 2007 Tinley’s Triathlon & 2007 Escape to Bermuda.

THE VISION MODULAR SYSTEM: CARBON BASE BAR + CARBON PRO CLIP-ONS + SIZEMORE STEM. WORLD CLASS CARBON TECHNOLOGY IN A LIGHT, ADJUSTABLE & AERO PACKAGE. LEARN MORE ABOUT THE ENTIRE VISION SYSTEM AT WWW.VISIONTECHUSA.COM


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Frankfurter Sparkasse Ironman European Championship FRANKFURT, GERMANY

’07 R E S U LTS MEN

1|

Timo Bracht (GER) 8:09:15

2|

Michael Göhner (GER) 8:11:50

3|

Frank Vytrisal (GER) 8:13:34

WOMEN

1|

Nicole Leder (GER) 9:04:11

2|

Andrea Brede (GER) 9:04:16

3|

Nina Eggert (GER) 9:12:18

D A T E | July 6, 2008 D I S T A N C E | 2.4-mile swim, 112-mile bike, 26.2-mile run C O N T A C T | +49 (0) 61 81/4 22 54 E - M A I L | info@ironman.de W E B S I T E | ironman.de E N T R Y F E E | 360 euros A P P L I C AT I O N D E A D L I N E |

Full for 2008 Q U A L I F Y I N G S L O T S | 120 slots for the 2008 Ford Ironman World Championship

F E AT U R E S S W I M | Tens of thousands of spectators will be onhand to watch the start of the swim at Langener Waldsee, about six miles from downtown Frankfurt. Athletes will complete two loops, with a brief beach run between laps. Expect the water to be around 70 degrees; wetsuits will be allowed.

Riders will make their way from T1 to downtown Frankfurt, where they will complete three loops. Be ready for three challenging hills on each loop. The bike leg finishes in downtown Frankfurt.

Fahrrad Bottgen-World of Bike, located in Frankfurt, provides complete biketech services and will even help you reassemble your bike after you unpack it (bikes.de). BIKE SHOP|

BIKE|

After exiting T2, racers will run three loops on a flat run course in downtown Frankfurt. Once they make it to the finish, participants will be welcomed by one of the biggest finish-line parties in the world.

RUN|

The weather typically tops out in the mid-70s, but the temperature can be W E AT H E R |

68 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

unpredictable. There have been wet conditions in past years as well.

B E S T R E S T A U R A N T | Visit the district of Sachsenhausen, on the River Main’s southern bank, with its abundance of Appelwoi (pubs and restaurants), which serve hearty, traditional German fare (which may or may not agree with your pre-race dietary needs).

The heart of Frankfurt’s old medieval town center is the Romerberg Platz, or square, which is surrounded by several impressive buildings and famous churches, such as St. Bartholomaus and writer Johann Wolfgang von Goethe’s former residence.

BEST

LOCAL

AT T R A C T I O N |

TOP: PICASA 2.7; INSET: ALEX GRIMM

AT A G L A N C E


4/11/07

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KUOTA FOLLOW YOUR D REAM

K-FACTOR

Comfortable, Fast & Affordable

Dura Ace Mix Package for $ 2100,00

Gusmini Comunicazione

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Ironman Switzerland Triathlon ZURICH, SWITZERLAND

’07 R E S U LTS MEN

1|

Ronnie Schildknecht (SWI) 8:25:00

2|

Mathias Hecht (SWI) 8:32:48

3|

Jozsef Major (HUN) 8:40:03

WOMEN

1|

Rebecca Preston (AUS) 9:20:43

2|

Sibylle Matter (SWI) 9:26:06

3|

Alison Fitch (AUS) 9:31:47

AT A G L A N C E F E AT U R E S

D I S T A N C E | 2.4-mile swim,

112-mile bike, 26.2-mile run C O N T A C T | (41) 43-4337090 E - M A I L | office@ironman.ch W E B S I T E | ironman.ch E N T R Y F E E | 400 euros (about $570 USD)

Perhaps the most scenic of all Ironman bike courses. Athletes will complete three loops along Lake Zurich and through the surrounding countryside. There are two major climbs on each lap: Heartbreak Hill and the Beast. Be prepared.

Q U A L I F Y I N G S L O T S | 75 slots for the 2008 Ford Ironman World Championship

You’ll find plenty of spectators lining the four-lap run course. You’ll also enjoy some beautiful scenery as you wind your way through Zurich and along the lake. RUN|

W E AT H E R | 70 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

B I K E S H O P | Official Race Bike Doctor will be located near transition in the days leading up to the race and on race morning to help you with any last-minute tweaks.

BIKE|

A P P L I C AT I O N D E A D L I N E |

The event is full for 2008

warm with temperatures ranging from 77 to 86 degrees.

Typical conditions are sunny and

B E S T R E S T A U R A N T | Visit the race Web site (ironman.ch) for information on the best places to load up on carbs. B E S T L O C A L A T T R A C T I O N | Schweizerisches Landesmuseum, the Swiss National Museum, houses countless Neolithic artifacts as well as medieval carvings and paintings (landesmuseum.ch). Seeing Zurich from the water is always a breathtaking experience, whether you take a short lake jaunt or an evening cruise. Check out zuerichsee.ch for more info.

REBECCA ROOZEN

D A T E | July 13, 2008

S W I M | Participants will begin their day with a two-loop swim in Lake Zurich, one of the cleanest lakes on the planet. Water temperatures will likely be around 70 degrees, and wetsuits will be allowed as long as the temperature doesn’t creep over 75.


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>D E S I G N >IN N OVATION >P E R F O R M A N C E AEROBAR

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WWW.THENEW3T.COM


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Q UA L I F I E R S

Karnten Ironman Austria KLAGENFURT, CARINTHIA, AUSTRIA

’07 R E S U LTS MEN

1| Marino Vanhoenacker (BEL) 8:06:39 2| Norbert Langbrandtner (AUT) 8:19:58 3|

Max Longree (GER) 8:20:13

WOMEN

1|

Edith Niederfriniger (ITA) 9:08:47

2|

Veronika Hauke (AUT) 9:09:33

3|

Rebecca Preston (AUS) 9:15:55

AT A G L A N C E F E AT U R E S July 13, 2008 DISTANCE|

2.4-mile swim, 112-mile bike, 26.2-mile run CONTACT|

+43 463 50 96 51 E-MAIL|

office@ironmanaustria.com WEB SITE|

S W I M | The race will kick off with a triangular swim course in the blue waters of Lake Woerthersee. Water temperatures should be in the mid-70s, and wetsuits will be allowed. B I K E | The three-loop bike course gives athletes a mix of flat and rolling sections. The course is packed with spectators to help you along your way, especially as you climb the notorious Ruperiberg hill.

ironmanaustria.com ENTRY FEE|

$430 USD A P P L I C AT I O N D E A D L I N E |

Event is full for 2008

The two-loop run course is one of the flattest marathons you’ll find. There is also ample shade to keep you cool, should the air heat up.

RUN|

QUALIFYING SLOTS|

50 slots for the 2008 Ford Ironman World Championship

72 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

The average temperature in July is just above 70 degrees, but in past years the mercury has risen much higher.

W E AT H E R |

B I K E S H O P | Be sure to check with TRIANGLE sports/BikePalast. They also will allow you to ship your bike to them so you can avoid getting hit with exorbitant excessbaggae fees by your airline. For more information, go to trianglesports.at. R E S T A U R A N T | Pizzeria Othello has special race-week offers for all Ironman competitors. Also, while you’re in Klagenfurt, be sure to try Frittatensuppe (pancake soup), Wiener Schnitzel (Viennese escalope) and Apfelstrudel (apple strudel). BEST

Hochosterwitz Castle is a must-see for anyone visiting Austria. This castle has been guarding Carinthia for over 1,000 years. For more info, you can visit hochosterwitz.com.

B E S T L O C A L AT T R A C T I O N |

GERNOT GLEISS

D AT E |


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Q UA L I F I E R S

Ford Ironman USA Lake Placid LAKE PLACID, NEW YORK

’07 R E S U LTS MEN

1| Alex Mroszczyk-McDonald (USA) 9:16:02 2|

Pierre Lavoie (CAN) 9:21:43

3|

Craig Howie (USA) 9:25:25

WOMEN

1|

Belinda Granger (AUS) 9:40:20

2|

Tyler Stewart (USA) 9:47:38

3|

Erika Csomor (HUN) 9:53:44

AT A G L A N C E F E AT U R E S

D A T E | July 20, 2008

This bike course is far from easy. Riders will make two loops through the surrounding countryside with plenty of rollers on each lap. In addition, athletes will be greeted by three sharp climbs and descents on each loop.

BIKE| D I S T A N C E | 2.4-mile swim,

112-mile bike, 26.2-mile run C O N T A C T | North America Sports

Athlete Services, 888-280-9097, ext. 27 E - M A I L | admin@nasports.com W E B S I T E | ironmanusa.com E N T R Y F E E | $425 A P P L I C AT I O N D E A D L I N E |

The event is full for 2008 Q U A L I F Y I N G S L O T S | 80 slots for the 2008 Ford Ironman World Championship

R U N | The two-loop run course will bring athletes through the city center four times, making it convenient for spectators. The run is relatively flat, aside from a few rolling hills on each lap.

The Adirondacks are very unpredictable in July. Early-morning lows can be W E AT H E R |

74 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

chilly, but midday highs can easily hit 80 degrees. Expect the unexpected and throw a vest and arm warmers in your T1 bag. InsideOut Sports, located at the Ford Ironman USA Lake Placid Athlete Village at the Olympic Speed Skating Oval. Log on to insideoutsports.com for more details. BIKE SHOP|

You can find plenty of interesting places to dine in this two-time Olympic host city by visiting lakeplacid.com.

BEST RESTAURANT|

L O C A L A T T R A C T I O N | Lake Placid played host to a pair of Winter Olympic Games (1932 and 1980). For a complete list of erstwhile Olympic venues from both games, plus a litany of things to do (such as visiting John Brown’s farm, once a stop on the Underground Railroad), visit orda.org.

BEST

ASI

S W I M | Athletes start their day with a twoloop swim in the calm, pristine waters of Mirror Lake, located right in the center of Lake Placid. Water temperatures are typically near 70 degrees, and wetsuits will be allowed.


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Subaru Ironman Canada PENTICTON, BRITISH COLUMBIA, CANADA

’07 R E S U LTS MEN

1|

Kieran Doe (NZL)

8:32:45

2|

Jonathan Caron (CAN)

8:39:59

3|

Chris Brown (CAN)

8:49:34

WOMEN

1|

Lisa Bentley (CAN)

9:41:01

2|

Sara Gross (CAN)

9:43:34

3|

Heather Fuhr (USA)

9:49:36

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To learn more or to order online visit www.t3recovery.com 30-day money back guarantee. See website for complete details. ©2007 T3 Athletic Recovery Products. Energia is a trademark of Foamex L.P. All rights reserved. IRONMAN, IRONMAN TRIATHLON and M-DOT are registered trademarks of World Triathlon Corporation. This is an official product of Ironman. T3, T3 Athletic Recovery Products, T3 Athletic Recovery Mattress and Complete the Cycle are trademarks of Sunrise Mattress Company, Inc.


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F E AT U R E S The swim takes place in Lake Okanagan with a deepwater start. The water is typically calm; however, winds can whip up some surface chop. Wetsuits will be allowed, as water temperatures rarely reach over 70 degrees.

SWIM|

However, the mornings can be cool, so throw some arm warmers in your T1 bag, just in case. Winds can vary from non-existent to Kona-force in the arid, semi-desert climate. Stop by the Bike Barn, or visit bikebarn.ca for more info on service and bike shipping. Another option for bike-shipping services is available to those who live in a Tri Bike Transport service area. Check the tribiketransport.com Web site for info.

BIKE SHOP|

Local wineries offer tours and tasting. Visit penticton.ca for more info. B E S T L O C A L AT T R A C T I O N |

Typically, the weather in August is very warm with little chance of rain. W E AT H E R |

D I S T A N C E | 2.4-mile swim, 112-mile bike, 26.2-mile run C O N T A C T | North America Sports Athlete Services, 888-280-9097, ext. 27 E - M A I L | admin@nasports.com

Thereâ&#x20AC;&#x2122;s no shortage of places to eat in Penticton. Make reservations since the top spots fill up quickly. Log on to penticton.ca for details.

BEST RESTAURANT| R U N | The undulating run course starts with a lap through town then heads south along Skaha Lake to the community of Okanagan Falls before retracing its steps to the finish.

D A T E | Aug. 24, 2008

W E B S I T E | ironman.ca E N T R Y F E E | $400 USD A P P L I C AT I O N D E A D L I N E |

General entry is closed. A few lottery spots will open in August. Visit ironman.ca for more information. Q U A L I F Y I N G S L O T S | 80 slots for the 2008 Ford Ironman World Championship

JAY PRASUHN; INSET: CAMERON ELFORD

The single-loop bike course begins with a relatively flat 40-mile stretch that leads into the two legendary climbs, at Richter Pass and Yellow Lake. After athletes make it over the two climbs, they will roll their way back to Penticton. BIKE|


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Ford Ironman Louisville LOUISVILLE, KENTUCKY

’07 R E S U LTS MEN

1|

Chris McDonald (AUS) 8:38:39

2|

Craig McKenzie (AUS) 8:44:14

3|

TJ Tollakson (USA) 8:46:53

WOMEN

1|

Heather Gollnick (USA) 9:23:22

2|

Nina Kraft (GER) 9:51:53

3|

Mariska Kramer-Postma (NLD) 10:24:14

AT A G L A N C E F E AT U R E S S W I M | The swim will take place in the Ohio River. The race follows a unique time-trial start format, with athletes beginning one at a time.

one of the hottest on the entire Ironman circuit. Expect the high to range between 80 and 90 degrees, along with plenty of humidity. Mechanics will be on-hand at InsideOut Sports in the Ford Ironman Village to take care of any technical difficulties.

BIKE SHOP| D A T E | Aug. 31, 2008 D I S T A N C E | 2.4-mile swim, 112-mile bike, 26.2-mile run C O N T A C T | 727-942-4767 E - M A I L | jennette@ironman.com W E B S I T E | ironmanlouisville.com E N T R Y F E E | $ 475 A P P L I C AT I O N D E A D L I N E |

The event is full for 2008 Q U A L I F Y I N G S L O T S | 50 slots for the 2008 Ford Ironman World Championship

78 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

RUN|

R E S T A U R A N T | Head to 4th Street Live! for a number of upscale eateries. There, you’ll find seafood, shops and a variety of Italian dishes to satisfy your pre- and postrace hunger.

W E AT H E R |

A tour or a day of betting at famed Churchill Downs racetrack is a must while you’re in Derby-town. You may also want to visit the recently opened Muhammad Ali Center, which pays tribute to Louisville’s hometown hero.

The marathon will take athletes through downtown Louisville and will offer spectacular views of the University of Louisville’s waterfront campus. The finish is located at 4th Street Live!, where thousands of spectators will cheer athletes across the line. This race has the potential to be

BEST

B E S T L O C A L AT T R A C T I O N |

ROBERT MURPHY

The bike course could best be described as rolling. Don’t expect many sustained climbs, but there will be enough rollers to keep you busy. Athletes will tour Louisville and its countryside as well as the neighboring towns of Prospect and LaGrange. BIKE|


Q UA L I F I E R S

Ironman UK SHERBORNE, DORSET, UNITED KINGDOM

’07 R E S U LTS MEN

1|

Nort h sele San Die ction go’s cycl e, an of AVIA comple te fo d tra ining otwear, gear .

Scott Neyedli (GBR) 8:35:53

2|

Stephen Bayliss (GBR) 8:38:06

3|

Jimmy Johnsen (DEN)

END

8:40:47

WOMEN

1|

Bella Comerford (GBR) 9:36:08

2|

Hillary Biscay (USA) 9:49:45

3|

URA

NCE

SPO

RT S

TRA

IN IN

G

F E AT U R E S S W I M | The race will begin with a mass start in picturesque Sherborne Lake. The water temperature should be no warmer than 65 degrees, and wetsuits are recommended.

Nicole Klinger (SWI) 9:52:35

B I K E | The bike course travels from Sherborne to the nearby towns of Dorchester and Somerset. The ride is challenging, with rolling hills throughout the course. R U N | The run is a mix of road and hardpacked trail with a number of rolling hills.

Expect a cool morning and afternoon highs in the mid-70s to low 80s.

W E AT H E R |

AT A G L A N C E D A T E | Sept. 7, 2008 D I S T A N C E | 2.4-mile swim, 112-mile bike, 26.2-mile run C O N T A C T | (44) 08700 11 28 11 E - M A I L | info@ironmanuk.com W E B S I T E | ironmanuk.com E N T R Y F E E | 245 pounds

S H O P | TriUK is the largest independent bike shop in the UK and is only four miles from the race venue (triuk.com).

BIKE

B E S T R E S T A U R A N T | Visit a pub and try some local cuisine while you’re in Sherborne. Visit yeoviltown.com for more info. For pre-race carb-loading, head to Tamburino in Yeovil for the area’s best Italian food.

(about $490 USD) A P P L I C AT I O N D E A D L I N E |

May 29, 2008, or when full Q U A L I F Y I N G S L O T S | 30 slots for the ASI

2008 Ford Ironman World Championship

B E S T L O C A L A T T R A C T I O N | There are two castles on the Sherborne grounds (sherbornecastle.com), both of which are over 300 years old. T R I AT H L E T E M A G . C O M | RT K ‘ 0 8 | 79

(760

)591

-318

4


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Ford Ironman Wisconsin MADISON, WISCONSIN

’07 R E S U LTS MEN

1|

Maik Twelsiek (GER) 8:52:49

2|

Paul Fritzsche (USA) 9:03:22

3| Uzziel Valderrabano (MEX) 9:06:05

WOMEN

1|

Gina Ferguson (NZL) 9:37:03

2|

Hillary Biscay (USA) 10:01:30

3|

Ina Reinders (GER) 10:03:39

AT A G L A N C E F E AT U R E S S W I M | The two-loop swim takes place in Lake Monona in downtown Madison. Spectators will have a panoramic view of the swim from the enormous Monona Terrace. Water temperatures are typically in the mid70s, and wetsuits will be allowed. D A T E | Sept. 7, 2008

C O N T A C T | North America Sports

Athlete Services, 888-280-9097, ext. 27 E - M A I L | admin@nasports.com

The bike course takes riders 16 miles out of town before beginning two 40-mile loops in rural Dane County. The loop sections are extremely hilly, with three tough climbs on each lap. Take it easy on the first loop and your legs will thank you later on in the ride.

BIKE|

W E B S I T E | ironmanwisconsin.com E N T R Y F E E | $ 425 A P P L I C AT I O N D E A D L I N E |

Event is full for 2008 Q U A L I F Y I N G S L O T S | 72 slots for the 2008 Ford Ironman World Championship 80 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

The spectator support on the run course is unparalleled. Athletes will complete two loops through downtown Madison and across the University of Wisconsin campus. The course is mostly flat with one challenging climb on each lap.

B I K E S H O P | Madison is packed with bike shops. Check out InsideOut Sports outside transition (insideoutsports.com) or stop by Williamson Bicycle Works, north of the Monona Terrace. B E S T R E S T A U R A N T | Take a stroll down State Street and you’ll find plenty of eateries. Give Harvest Restaurant, at 21 N. Pickney St., a shot, or stop by Hawk’s, just off State Street, for all-natural grub.

RUN|

B E S T L O C A L A T T R A C T I O N | State Street is overflowing with galleries, boutiques and sidewalk cafes. Also, there’s nothing quite like a home game at Camp Randall Stadium, home of the University of Wisconsin Badgers. ASI

D I S T A N C E | 2.4-mile swim, 112-mile bike, 26.2-mile run

W E A T H E R | Madison’s weather can be unpredictable. On race day, temperatures have been as low as 54 degrees and as high as the mid-90s.


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Q UA L I F I E R S

Ford Ironman World Championship KAILUA-KONA, BIG ISLAND, HAWAII

’07 R E S U LTS MEN

1|

Chris McCormack (AUS) 8:15:34

2|

Craig Alexander (AUS) 8:19:04

3|

Torbjorn Sindballe (DEN) 8:21:30

4|

Timothy DeBoom (USA) 8:22:33

5|

Marino Vanhoenacker (BEL) 8:23:31

WOMEN

1|

Chrissie Wellington (GBR) 9:08:45

2|

Samantha McGlone (CAN) 9:14:04

3|

9:19:13

Without a doubt, the most emotionally charged swim start in the sport, thanks to TV helicopters, screaming fans and the sun rising over Hualalai Volcano. With waters a

82 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

4| balmy 79 degrees, wetsuits are not permitted in the single-lap course in Kailua Bay. Currents can be a factor, so a few pre-race practice swims in the bay are advisable.

Joanna Lawn (NZL) 9:26:47

5|

Rebecca Preston (AUS) 9:26:55

JOHN SEGESTA

F E AT U R E S SWIM|

Kate Major (AUS)


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Q UA L I F I E R S

As riders make their way north along the Queen Ka’ahumanu Highway, from Kailua-Kona to the turnaround at Hawi, they can be exposed to intense trade winds that buffet much of the exposed western and northern coast of the Big Island. The winds can vary in intensity from steady to heavy blasts that can blow a rider across the road. For this reason, disc wheels are not permitted. The winds can subside during the steady climb to Hawi. The winds usually pick up again once athletes make their way back to sea level on the Kohala Coast, en route back to T2. BIKE|

R U N | Finishing the bike is a bittersweet victory. After a draining bike leg, your reward is a very hot marathon. After making it out of T2, runners will wind through town before taking on Ali’i Drive, where spectators will pack the roads. Racers will then re-trace their steps, climb up Palani Road to the Queen Ka’ahumanu Highway to make their way to the Natural Energy Lab. Unless cloud cover or nightfall spares you, anticipate high heat and humidity.

AT A G L A N C E D A T E | Oct. 11, 2008 D I S T A N C E | 2.4-mile swim,

112-mile bike, 26.2-mile run C O N T A C T | Ironman Race Office, 75-5722 Kuakini Hwy, Kuakini Tower #101, Kailua-Kona, Hawaii Phone 808-329-0063

W E A T H E R | If there is one thing that instantly identifies the Ford Ironman World Championship, it’s the high temperatures and humidity. Though October means crisp air and warm sweaters for much of the country, in Kona, it’s shorts

and flip-flop season. Temperatures hover in the 80- to 90-degree range, while the humidity frequently matches those numbers. Sunscreen, hats and proper hydration are all a must on this brutal marathon course. Bike Works at 74-5583 Luhia Street (hpbikeworks.com; 808-326-2453). Cycle Station at 73-5619 Kauhola Street (cyclestationhawaii.com; 808-327-0087). Huber Bikes at 75-5699 Kopiko Place (huberbikes.com; 808-936-3762). Bike service will also be available at the Ford Ironman Village Expo during race week.

BIKE SHOP|

R E S T A U R A N T | You’ll find many restaurants to choose from during a stroll around Kailua-Kona and Ali’i Drive. Kona is filled with a variety of dining experiences ranging from local, family-style joints to award-winning restaurants and some of the freshest seafood and sushi one can imagine. Huggo’s is always a favorite, as are the Kona Brewing Company and Kona Inn. BEST

It’s hard to get bored on the Big Island of Hawaii. The area is full of diverse adventures, such as swimming, scuba diving, snorkeling, horseback riding, historical tours, volcano watching, golf or just plain relaxing.

B E S T L O C A L AT T R A C T I O N |

E - M A I L | kona@ironman.com WEB SITE|

ironman.com/worldchampionship E N T R Y F E E | $ 500 A P P L I C AT I O N D E A D L I N E |

Qualification or lottery entry required Q U A L I F Y I N G S L O T S | Age-group

84 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

JAY PRASUHN

winners and top 10 professional men and women automatically qualify for the 2009 Ford Ironman World Championship


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Q UA L I F I E R S

Ford Ironman Florida PANAMA CITY BEACH, FLORIDA

’07 R E S U LTS MEN

1|

Stephan Vuckovic (GER) 8:21:29

2|

Sergio Marques (PRT) 8:23:49

3|

Bryan Rhodes (NZL) 8:26:52

WOMEN

1|

Nina Kraft (GER) 9:05:35

2|

Heleen Bij de Vaate (NLD) 9:07:40

3|

Tyler Stewart (USA) 9:09:18

AT A G L A N C E F E AT U R E S

D A T E | Nov. 1, 2008 D I S T A N C E | 2.4-mile swim, 112-mile

bike, 26.2-mile run C O N T A C T | North America Sports Athlete Services, 888-280-9097, ext. 27 E - M A I L | admin@nasports.com W E B S I T E | ironmanflorida.com E N T R Y F E E | $ 425 A P P L I C AT I O N D E A D L I N E |

The event is full for 2008 Q U A L I F Y I N G S L O T S | 72 for the 2009 Ford Ironman World Championship

86 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

The single-lap bike course is flat and fast. The highest point on the course is only 161 feet and winds tend to be light. Expect one of your fastest bike splits, and be prepared to stay in your aerobars. BIKE|

R U N | Probably the flattest run on the entire Ironman circuit. The highpoint of the run is a mere 17 feet, so expect a speedy split. Spectators will fill the roads on the two-loop course, which hugs the shoreline. The sun sets early this time of year, so you may need to toss a long-sleeve shirt into your special-needs bag.

W E A T H E R | November in northern Florida means perfect Ironman weather. The high is usually near 70 degrees, although it can dip into the upper 40s early in the morning. Humidity should not be a factor. B I K E S H O P | InsideOut Sports will be on hand at the Ford Athlete Village. B E S T R E S T A U R A N T | Seafood is a way of life in Panama City Beach. Log on to 800pcbeach.com for comprehensive restaurant listings. B E S T L O C A L A T T R A C T I O N | St. Andrews State Park, located at the east end of the city, is one of the most popular outdoor-recreation spots in Florida. Here you’ll find forests, sand dunes, fresh and saltwater marshes, fishing jetties and hiking trails. ASI

The two-loop swim (with a short beach run between laps) takes place in the Gulf of Mexico. The chop can be strong, and tinted goggles are recommended to block out the rising sun. Water temperatures should hover near 70 degrees, and wetsuits are allowed.

SWIM|


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Ironman Western Australia BUSSELTON, AUSTRALIA

’07 R E S U LTS MEN

1|

Patrick Vernay (NCL) 8:06:00

2|

Raynard Tissink (RSA) 8:09:20

3|

Mitch Anderson (AUS) 8:12:20

WOMEN

1|

Charlotte Paul (AUS) 9:00:55

2|

Gina Ferguson (NZL) 9:08:23

3|

Bella Comerford (GBR) 9:14:25

AT A G L A N C E D A T E | Dec. 7, 2008 D I S T A N C E | 2.4-mile swim,

112-mile bike, 26.2-mile run

F E AT U R E S

C O N T A C T | International Management

SWIM|

Group, +61 3 9864 1138 E - M A I L | race@ironmanwa.com W E B S I T E | ironmanwa.com

The unique out-and-back swim takes place in the calm waters of Geographe Bay. Water temperatures should be between 65 and 70 degrees, and wetsuits will be permitted.

After cool morning temperatures, the mercury can reach the upper 80s at the peak of the day.

W E AT H E R |

Bike support from Shimano is available for athletes at the Ironman Village in Barnard Park.

BIKE SHOP| E N T R Y F E E | $595 AUD for Australian

residents and $625 AUD for international athletes through July 31, 2008; $640 AUD for Australian residents and $670 AUD for international athletes from Aug. 1 through Oct. 24, 2008. Please see race Web site for other pricing options

You can expect to have one of the fastest 112-mile rides of your life. The course is a three-lap, wind-protected, flat course through Ledlow Tuart Forest on smooth pavement. BIKE|

You won’t find any hills on the run course either. Athletes will complete two laps along the Geographe Bay shoreline. There won’t be much shade along the course, so be sure to pack a hat or visor in your T2 bag.

R E S T A U R A N T | The seaside resort town of Busselton is packed with places to eat. Visit downsouth.com.au for more info.

BEST

Oct. 24, 2008 Q U A L I F Y I N G S L O T S | 35 slots for the 2009 Ford Ironman World Championship

88 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

B E S T L O C A L A T T R A C T I O N | Scuba diving, snorkeling, wind surfing, sailing, fishing, surfing. If it takes place on or around the water, Busselton has it.

FUSE PHOTOGRAPHY

RUN| A P P L I C AT I O N D E A D L I N E |


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Train stronger, recover sooner and race faster with the Master Formula or your money back Mark Sisson, 54, former 2:18 marathon, 4th IMH, coach, Master Formula designer

B

y now you know that endurance training causes damage. That’s what it’s supposed to do. In fact, it’s only by recovering fully that your training allows you to become fitter and faster. Without the proper recovery components, all your hard efforts could just be a waste of time, resulting in a weakened immune system (increased colds and flu), low energy, soft-tissue inflammation, muscle breakdown and slower race times. All the recent research confirms this. Unfortunately, most vitamins, aminos, protein powders, electrolyte drinks, bars and gels can’t possibly supply all the critical micronutrients required for your recovery at the cellular level. Even the best diet can’t. Studies show that to accelerate and maximize recovery, you need additional very specific cellular recovery nutrients - like those found in the Damage Control Master Formula. During my 12 years as chairman of ITU’s anti-doping program and as its liaison to the IOC Medical Commission, I learned the best ways to use natural supplements to improve athletic performance safely and legally. I know what works and what doesn’t – what’s safe and what’s not. I’ve spent over 20 years researching the best nutritional methods for improving performance under the toughest endurance training conditions while avoiding overtraining and health issues along the way. With that knowledge I designed the Master Formula to be the ultimate recovery supplement for endurance athletes. In the 10 years we’ve been providing it to athletes around the world, no other product has come remotely close to its potency. Convenient packets of 6 easy-to-swallow capsules replace 26 bottles of other supplements you’d have to buy to match it. Try my Damage Control Master Formula for 30 days. If you don’t experience a noticeable improvement in your training and/or racing results, I’ll refund your purchase price - no questions asked. Call or go online to order today. FREE BONUS! Sign up for 30-day autoship and I’ll also include a free 30-day supply of my high-potency Omega3 Fish Oil supplement with every Master Formula order you receive (and I’ll even pay for the shipping). Not available in ordinary stores.

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Call or go to www.masterformula.com See results of our test at www.masterformula.com. The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, prevent, treat or cure any disease.


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Q UA L I F I E R S

Spec-Savers Ironman 70.3 South Africa BUFFALO CITY, EAST LONDON, SOUTH AFRICA

F E AT U R E S

AT A G L A N C E

Athletes will begin with a one-loop ocean swim. Water temperatures can vary from as low as 62 degrees to as high as 75.

SWIM|

D A T E | Jan. 11, 2009 D I S T A N C E | 1.2-mile swim, 56-mile

bike, 13.1-mile run C O N T A C T | +27 (0) 41 581 7990

B I K E | The bike course climbs gently to the turnaround point, and then athletes enjoy a gradual descent back to T2.

The half-marathon will consist of three laps. The course will be mostly flat with a short climb at the halfway point.

COURTESY OF TRIANGLE SPORTS

RUN|

E - M A I L | office@ironman703.co.za W E B S I T E | ironman703.co.za

Be sure to stop by Cycle HQ on the Old Transkei Road (cyclehq@iafrica.com). BIKE SHOP|

A P P L I C AT I O N D E A D L I N E |

East London has some of the most beautiful beaches in the world, or you can visit a number of wildlife reserves. B E S T L O C A L AT T R A C T I O N |

The temperature should sit comfortably in the 70s, but the air can be quite humid.

WEATHER|

E N T R Y F E E | 110 euros (about

$150 USD)

Dec. 15, 2008 Q U A L I F Y I N G S L O T S | 50 slots for the

2009 Ironman World Championship 70.3

Defying gravity, taming the wind. Destroying conventional wisdom. The all New 202. Pure climbing wheels, as their name implies, do one thing very well. Which in the past has meant they compromised elsewhere. Mainly in aerodynamics. The 202 is the first climbing wheel ever developed in the wind tunnel, the new 202 packs a 32mm aero tuned rim that rolls along the flats with 4-6 watts more aerodynamic efficiency than our previous 202 at, incredibly enough, the same weight. Carbon Bridgeâ&#x201E;˘ technology provides added stiffness and durability. You never have to compromise on your climbing wheels again.

Team CSC

Photo â&#x20AC;&#x201C; Tim De Waele

800.471.3972 www.zipp.com


Q UA L I F I E R S

Cristal Ironman 70.3 Pucon PUCON, CHILE F E AT U R E S

â&#x20AC;&#x2122;07 R E S U LTS MEN

The race will start with a two-loop swim in beautiful Lake Villarica, with a mammoth volcano as a backdrop. B I K E | Athletes will cover two 28-mile loops, with a pair of tough climbs on each lap. R U N | Racers will complete three challenging laps around Pucon before finishing amid the large crowds downtown. W E A T H E R | January is the heart of summer in the Southern Hemisphere, and temperatures SWIM|

will most likely range between 70 and 80 degrees. B I K E S H O P | Bike-tech support will be available for athletes at the race expo. B E S T R E S T A U R A N T | Head to any seafood restaurant and try some fish with South American flair. B E S T L O C A L A T T R A C T I O N | If your legs are up for it after the race, try hiking up the snowcovered slopes of the towering Villarica Volcano.

WOMEN

1|

Oscar Galindez (BRA) 3:58:53

1|

Lisa Bentley (CAN) 4:28:49

2|

Ascenco Santiago (BRA) 4:05:54

2|

Heather Gollnick (USA) 4:29:00

3|

Cameron Widoff (USA) 4:09:20

3|

Kim Loeffler (USA) 4:29:41

AT A G L A N C E D A T E | Jan. 20, 2008

W E B S I T E | ironmanpucon.com

D I S T A N C E | 1.2-m i l e s w i m , 56-mile b i k e , 13.1-mile run

E N T R Y F E E | $250

C O N T A C T | Pedro Stuven E - M A I L | parriagada@udd.cl

A P P L I C A T I O N D A T E | Entry will remain open until the event is full Q U A L I F Y I N G S L O T S | 30 slots for the 2008 Ironman World Championship 70.3

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Snap Ironman 70.3 Geelong GEELONG, VICTORIA, AUSTRALIA

COURTESY OF CITY OF GREATER GEELONG

F E AT U R E S S W I M | Wetsuits will be allowed for the oneloop swim in Corio Bay. The course remains relatively close to shore and offers great viewing for spectators. B I K E | The out-and-back course is fairly flat with a few undulating climbs and one steep hill just out of T1. The course stays close to the coast for the most part, so crosswinds can be a factor. R U N | The run course in Geelong is nothing short of spectacular. After a quick out-andback section, runners will make their way onto a trail that heads through Geelongâ&#x20AC;&#x2122;s famous botanical gardens. W E A T H E R | February is a great time to be in Geelong. Expect morning lows to be around

AT A G L A N C E D A T E | Feb. 10, 2008 D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | (61) (3) 9864-1138

60 degrees with afternoon highs reaching the mid-70s. B I K E S H O P | Technical support will be available at the race expo, located near Eastern Beach. B E S T R E S T A U R A N T | Please be sure to check out geelongrestaurants.com.au for a list of all the best eateries around Corio Bay. B E S T L O C A L A T T R A C T I O N | Be sure to check out the Surfworld Museum and head to the Adventure Park in nearby Wallington.

E - M A I L | admin@ironmanoz.com W E B S I T E | ironmanoz703.com E N T R Y F E E | $250 AUD ($220 USD) A P P L I C AT I O N D E A D L I N E |

Jan. 31, 2008 Q U A L I F Y I N G S L O T S | 75 slots for the

2008 Ironman World Championship 70.3

The new 570g VumaQuad. Lightest. Stiffest. Strongest. All over again. Every last detail on this crankset is truly ground breaking new technology. We started with a four-arm spider, on a 110mm bolt circle diameter and integrated the fourth chainring bolt into the crank arm to improve stiffness. Then we designed new 50/34 and 53/39 tooth chainrings to give you the full range of gearing options for any and every racing situation. To further improve system stiffness, we utilized a massive 30mm spindle, a first for external-bearing cranksets. The result is a crankset that sets a whole new standard in performance â&#x20AC;&#x201C; a full 33% stiffer than the next-lightest crankset on the market, while exceeding the new 20% tougher 2007 CEN crankset fatigue test standard.

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Ford Ironman 70.3 California OCEANSIDE, CALIFORNIA

â&#x20AC;&#x2122;07 R E S U LTS MEN

1|

Andy Potts (USA) 3:59:59

2|

Jens Koefoed (DEN) 4:03:43

3|

Lewis Elliot (USA) 4:03:53

WOMEN

1|

Kate Major (AUS) 4:26:15

2|

Dede Griesbauer (USA) 4:31:46

3|

Becky Lavelle (USA) 4:33:03

AT A G L A N C E F E AT U R E S D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | North America Sports,

888-280-9097 ext. 27 E - M A I L | admin@nasports.com W E B S I T E | ironmancalifornia.com E N T R Y F E E | $210 A P P L I C AT I O N D E A D L I N E |

The event is now full for 2008

S W I M | The one-loop saltwater swim course starts and finishes at the boat ramp in scenic Oceanside Harbor. Athletes are sent in waves according to their age group. Wetsuits are very strongly advised due to the cold ocean water.

W E AT H E R |

The 56-mile bike course parallels the coast for the first half of the ride before turning east and heading into Camp Pendleton Marine Corps base. The backstretch winds through hilly and unspoiled Southern California backcountry.

B I K E S H O P | Check out nearby Nytro (nytro.com) or B & L Bike and Sport (blbikes.com).

BIKE|

Q U A L I F Y I N G S L O T S | 50 slots for the

2008 Ironman World Championship 70.3; plus 20 slots for the 2008 Ford Ironman World Championship

94 | RT K â&#x20AC;&#x2DC; 0 8 | T R I AT H L E T E M A G . C O M

The flat two-loop run course takes athletes along the beach boardwalk and through the neighborhoods of Oceanside. Plus, athletes will run on a sandy beach section for just under a quarter-mile on each loop. RUN|

Temperatures rarely get too hot in Oceanside. Expect early-morning clouds and fog with a little sun later in the day. The temperature rarely reaches above 65 degrees during the race; however, things can heat up inland on the bike.

RESTAURANT | The Oceanside/ San Diego North County scene caters to all types of appetites. Go to oceansidechamber.com for more information.

BEST

Try Legoland, Sea World, the San Diego Zoo, Cabrillo National Monument, Old Town, Balboa Park or Hotel del Coronado. Visit sandiego.org.

BEST LOCAL ATTRACTION |

JAY PRASUHN

D A T E | March 29, 2008


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Ironman 70.3 China HAIKOU, HAINAN ISLAND, CHINA F E AT U R E S S W I M | While the swim is in the South China Sea, the water tends to be very tame with almost no waves. Athletes will make one loop off the public beach at Bin Hai Road. The water can be very warm, even in the spring, but wetsuits will most likely be allowed.

The bike course offers up a few challenging climbs and plenty of open road. Riders will have two-to-three extra-wide lanes available on freshly paved highways.

BIKE|

The run is pancake-flat, apart from a few bridges. The course stays close to the water, which should provide cooling breezes.

RUN|

April temperatures in Haikou tend to range between 70 and 85 degrees, with moderate humidity.

W E AT H E R |

B I K E S H O P | Technical support will be available at the race expo.

This seaside town is known for seafood, and there are plenty of unique restaurants to suit any taste. BEST RESTAURANT|

champion Michellie Jones Relies on MOTOR TABS™ Fluid Replacement System… Shouldn’t You?

B E S T L O C A L A T T R A C T I O N | Haikou boasts unique regional architecture, and if that doesn’t suit you, just head to one of the city’s countless beaches.

AT A G L A N C E

Each 20 Gram Effervescent Tablet Delivers: • 250mg sodium • 75mg potassium • 16g carbohydrates MOTOR TABS are individually wrapped in portable air/water tight foil packages to protect each tablet from sweat, dirt and other harmful elements.

D I S T A N C E | 1.2-mile swim, 56-mile

bike, 13.1-mile run C O N T A C T | Murphy Reinschreiber

ER WAT

D A T E | April 20, 2008

Dissolves completely when dropped in water!

Available in 3 flavors! Fruit Punch, Lemon-Lime and Orange in a convenient 24-count box.

E - M A I L | info@ironmanchina.com W E B S I T E | ironmanchina703.com E N T R Y F E E | $200 A P P L I C AT I O N D E A D L I N E |

April 19, 2008 Q U A L I F Y I N G S L O T S | 25 slots for the 2008 Ironman World Championship 70.3

www.motortabs.com • 888.500.TABS(8227) Ask for MOTOR TABS at your favorite bike, multi-sport, running or sports nutrition retailer today! MADE IN THE USA


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St. Croix Ironman 70.3 ST. CROIX, U.S. VIRGIN ISLANDS

â&#x20AC;&#x2122;07 R E S U LTS MEN

1|

Craig Alexander (AUS) 4:04:52

2|

Richie Cunningham (AUS) 4:08:56

3|

Chris McCormack (AUS) 4:09:51

WOMEN

1|

Julie Dibens (GBR) 4:29:11

2|

Catriona Morrison (GBR) 4:33:09

3|

Samantha McGlone (CAN) 4:39:52

AT A G L A N C E F E AT U R E S S W I M | The swim takes place in warm and protected Christiansted Harbor. Wetsuits are allowed for safety reasons only, as the water will likely be near 80 degrees. Athletes who elect to wear wetsuits will not be eligible to win awards or qualify for any Ironman slots.

W E A T H E R | Athletes can expect challenging conditions similar to those of Kailua-Kona, Hawaii, which makes it a perfect training race. Warm temperatures, humid air and gusty winds are all common on this Caribbean island.

B I K E | Riders get to experience Beauty and the Beast. The course is one of the most scenic in the world, but it forces athletes up one of the steepest climbs in the sport. The rest of the ride is undulating and can be very windy, especially at the eastern tip of the island.

B I K E S H O P | Endurance Sports will be on site to help take care of any bike-tech needs (endurancesportsvi.com).

D A T E | May 4, 2008 D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | 340-773-4470 E - M A I L | stcroixtri@yahoo.com W E B S I T E | stcroixtriathlon.com E N T R Y F E E | $225

Beginning at Christiansted Harbor, the two-lap run winds through the grounds of the Buccaneer Golf Course before returning to the narrow streets of the Danish colonial town of Christiansted.

RESTAURANT | Historic Christiansted offers a wide range of restaurants, ranging from brewpubs to high-end steak houses.

BEST

RUN|

May 3, 2008, or when full QUALIFYING SLOTS| 28 slots for the 2008

Ford Ironman World Championship plus 50 slots for the 2008 Ironman World Championship 70.3 96 | RT K â&#x20AC;&#x2DC; 0 8 | T R I AT H L E T E M A G . C O M

Try snorkeling (anchordivestcroix.com) at Buck Island to relax, or give sea kayaking (stcroixkayak.com) a try if you need another workout. B E S T L O C A L AT T R A C T I O N |

JAY PRASUHN

A P P L I C AT I O N D E A D L I N E |


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Ford Ironman 70.3 Florida ORLANDO, FLORIDA

’07 R E S U LTS MEN

1|

Craig Alexander (AUS) 3:50:27

2|

Simon Lessing (GBR) 3:53:47

3|

Luke Bell (AUS) 3:54:18

WOMEN

1|

Katja Schumacher (GER) 4:28:28

2|

Karen Smyers (USA) 4:34:06

3|

Tine Deckers (BEL) 4:36:31

AT A G L A N C E F E AT U R E S Athletes will complete a single loop in Bay Lake at Walt Disney World’s Fort Wilderness. The swim begins with a beach start, and athletes will be divided into waves. Be sure to bring some tinted goggles to block out the sun, but chances are you can leave the wetsuit at home as water temperatures can reach as high as 85 degrees.

W E A T H E R | The temperature can vary greatly in early summer in Orlando. Expect the air temperature to be between 80 and 90 degrees on race day.

BIKE|

One of the fastest rides you’ll ever experience. Racers leave Walt Disney World for a 56mile trek through Orange Country before returning to T2 at Wilderness Park.

BEST RESTAURANT |

The three-loop run is relatively flat as runners wind through the trails and fitness paths of the Wilderness Campground.

BEST LOCAL ATTRACTION |

SWIM|

D A T E | May 18, 2008 D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run

Be sure to drop by the InsideOut Sports tech support, which is located within the athletes’ village. BIKE

SHOP|

C O N T A C T | 888-280-9097, ext. 27 E - M A I L | admin@nasports.com W E B S I T E | floridahalfironman.com E N T R Y F E E | $240 A P P L I C AT I O N D E A D L I N E |

Open until the race reaches its capacity Q U A L I F Y I N G S L O T S | 75 slots for the

RUN|

Every resort in Walt Disney World offers a number of great places to eat, from hot dog stands to sitdown dinners.

Stay on site at Walt Disney World and you’ll find it hard to get bored.

98 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

ASI

2008 Ironman World Championship 70.3


1/10/07

11:15 AM

Page 1

Germany, Continental production plant, Korbach, bicycle tires heating mould section. The new GP Triathlon with

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1:34 PM

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Q UA L I F I E R S

Ford Ironman 70.3 Austria ST. PÖLTEN/VIENNA

’07 R E S U LTS MEN

1|

Michael Göhner (GER) 3:54:49

2|

Gerrit Schellens (BEL) 4:00:05

3|

Hans Mühlbauer (GER) 4:00:13

WOMEN

1|

Erika Csomor (HUN) 4:24:39

2|

Charlotte Kolters (DEN) 4:28:00

3|

Edith Niederfriniger (ITA) 4:31:26

AT A G L A N C E F E AT U R E S S W I M | The first leg takes place in two lakes; near the halfway point athletes will exit the water and complete a short run to the second lake. Expect the water temperature to be between 71 and 79 degrees. B I K E | The 90km one-lap bike course winds through vineyards and along the Donau Canal. The course will be closed to traffic. D A T E | May 24, 2008 D I S T A N C E | 1.2-mile swim,

R U N | The spectator-friendly run course consists of two laps through the center of scenic St. Pölten.

56-mile bike, 13.1-mile run C O N T A C T | Jürgen Gleiss,

+43 (0)676 849 588 44 E - M A I L | office@ironman703.at W E B S I T E | ironman703.at E N T R Y F E E | 160 euros until Feb. 26, 2008; 200 euros after Feb. 27 A P P L I C AT I O N D E A D L I N E |

W E A T H E R | The average temperature for this time of year hovers in the low 70s, but it can climb above 90 degrees.

Mechanical/tech support for athletes will be available at the race site.

BIKE SHOP|

Check out the renowned coffeehouses in Vienna. Visit wien.at for more.

BEST RESTAURANT |

Open until the event reaches capacity Q U A L I F Y I N G S L O T S | 50 slots for the

2008 Ironman World Championship 70.3 100 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

B E S T L O C A L A T T R A C T I O N | The Austria Ironman 70.3 takes place in the regional capital of LowerAustria St.Pölten, close to Vienna.

JOSEF BOLLWEIN

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Ironman 70.3 Hawaii KOHALA COAST, BIG ISLAND, HAWAII

’07 R E S U LTS MEN

1|

Chris McCormack (AUS) 3:57:11

2|

Patrick Vernay (NCL) 4:01:59

3|

Timothy Marr (USA) 4:11:08

WOMEN

1|

Samantha McGlone (USA) 4:31:42

2|

Michellie Jones (AUS) 4:33:08

3|

Bree Wee (USA) 4:47:08

AT A G L A N C E

D A T E | May 31, 2008

F E AT U R E S S W I M | The race begins at beautiful Hapuna Beach on the Kohala Coast, 40 miles north of Kailua-Kona. The swim is an elongated rectangle that parallels the shoreline. Athletes will be treated to freshwater showers at the swim exit. Wetsuits are not allowed as water temperatures are typically in the high 70s.

C O N T A C T | Kona race office,

808-329-0063 E - M A I L | kona@ironman.com W E B S I T E | ironman703hawaii.com E N T R Y F E E | $250 A P P L I C AT I O N D E A D L I N E |

Temperatures can easily reach the upper 80s along with high humidity and gusty winds. W E AT H E R |

Stop by Bike Works in KailuaKona (808-326-2453). BIKE SHOP|

D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run

areas and golf courses before looping along the scenic shoreline.

B I K E | The bike begins with a 4.3-mile southbound out-and-back on the Queen Ka’ahumanu Highway before turning northward. Riders follow the Akoni Pule Highway to the turnaround, just south of the town of Hawi. Athletes then make their way to T2 at the Mauna Lani Resort.

R E S T A U R A N T | The Mauna Lani Resort, as well as the King’s Shops in nearby Waikoloa Resort, offer a variety of restaurants ranging from sandwich and hamburgers to fine Pan Pacific regional cuisine.

BEST

May 1, 2008 or when full Island slots, 20 State of Hawaii slots, 24 international slots for the 2008 Ford Ironman World Championship; plus 50 slots for the Ironman World Championship 70.3 102 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

R U N | The rolling 13.1-mile run course is entirely within the Mauna Lani Resort. It covers paved roads, cart paths and grass sections as athletes wind through residential

L O C A L A T T R A C T I O N | Hawaii’s Big Island is full of adventures, such as hiking, golf, diving, snorkeling, horseback riding or volcano watching. Check out gohawaii.com.

BEST

ASI

Q U A L I F Y I N G S L O T S | 35 Big


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WHIT E HO T.

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Ironman 70.3 Boise BOISE, IDAHO

AT A G L A N C E F E AT U R E S The one-loop lake swim will take place in the picturesque Lucky Peak Reservoir. Note, however, that even though the weather at this time of year can be warm, the water can be chilly in June, and wetsuits will be allowed.

SWIM|

D A T E | June 1, 2008 D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | 727-942-4767 E - M A I L | jeanette@ironman.com W E B S I T E | ironmanboise.com E N T R Y F E E | $200

B I K E | Idaho definitely isn’t flat, and the bike course will present athletes with some challenging hills. The 56-mile bike course will post a gradual elevation gain over the first half of the ride before winding its way back downward toward the transition area.

Athletes will make their second transition in downtown Boise and then will take a 13.1-mile scenic running tour of the city. The finish-line celebration will take place in the heart of Boise’s Bodo District, on 8th Street.

W E A T H E R | You’re unlikely to experience anything too extreme this time of year. Expect cool morning temperatures in the mid-50s with the mercury rising to the low 70s in the afternoon. Boise has relatively dry air and only receives about an inch of rain each month, so a downpour on race day is highly unlikely. B I K E S H O P | For all your bike-tech needs, you can check out George’s Cycles and Fitness, with three locations in Boise. B E S T R E S T A U R A N T | Be sure to head down to the hip Bodo District for an eclectic mix of eateries.

RUN|

remain open until the event is full Q U A L I F Y I N G S L O T S | 50 slots for the

2008 Ironman World Championship 70.3

104 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

L O C A L A T T R A C T I O N | Take your family with you, and be sure to visit the Idaho Botanical Gardens and the World Center of Birds of Prey.

BEST

COURTESY OF IRONMAN

A P P L I C A T I O N D E A D L I N E | Entry will


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Q UA L I F I E R S

Ironman 70.3 Switzerland RAPPERSWIL-JONA, SWITZERLAND â&#x20AC;&#x2122;07 R E S U LTS

F E AT U R E S Athletes will make their way through the clear waters of Obersee (the upper part of the Lake of Zurich). Wetsuits will be allowed.

SWIM|

Enjoy the spectacular views of the Swiss Alps as you make your way through the twoloop course, including approximately 300 feet of climbing.

BIKE|

The three-loop, relatively flat course will be lined with spectators ringing cowbells as athletes make their way through Rapperswil- Jona.

MEN

Afternoon temperatures will likely reach the mid-70s.

WOMEN

W E AT H E R |

1|

RonnieSchildknecht (SWI) 3:46:39

1|

Nicola Spirig (SWI) 4:15:33

Mechanical/tech support will be available at the race site.

2|

Christoph Mauch (SWI) 3:51:23

2|

Karin Thuerig (SWI) 4:19:57

3|

Jimmy Johnsen (DEN) 3:52:16

3|

Sibylle Matter (SWI) 4:20:22

BIKE SHOP|

R E S T A U R A N T | Try the local eateries in RapperswilJona and the Lower Ricken Country.

BEST

RUN|

AT A G L A N C E D A T E | June 1, 2008

W E B S I T E | ironman.ch

D I S T A N C E | 1.2-mile swim,

E N T R Y F E E | 220 euros

56-mile bike, 13.1-mile run BEST

LOCAL

ATTRACTION |

Visit zuerichsee.ch for information on local attractions in this spectacular region.

CONTACT|

+ 41 (0) 43 433 70 90 E - M A I L | office@ironman.ch

A P P L I C A T I O N D A T E | Entry will remain open until the event is full Q U A L I F Y I N G S L O T S | 75 slots for the 2008 Ironman World Championship 70.3


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Eagleman Ironman 70.3 CAMBRIDGE, MARYLAND

’07 R E S U LTS MEN

1|

TJ Tollakson (USA) 3:46:28

2|

Richie Cunningham (AUS) 3:52:48

3|

Viktor Zyemtsev (UKR) 3:54:06

WOMEN

1|

Natascha Badmann (SWI) 4:08:17

2|

Mirinda Carfrae (AUS) 4:13:18

3|

Pip Taylor (AUS) 4:14:43

AT A G L A N C E F E AT U R E S D A T E | June 8, 2008 D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | Columbia Triathlon

Association (CTA), 410-964-1246

S W I M | The choppy swim in the brackish Choptank River consists of one rectangular loop, which exits at a boat ramp. Expect water temperatures to be in the high 60s to low 70s. Wetsuits will be allowed.

Temperatures can vary but are typically between 70 and 80 degrees. Expect high winds with very little shade on the course.

WEATHER|

Cambridge Cycle & Sport (410-901-8380; eastoncycleandsport.com).

BIKE E - M A I L | events@tricolumbia.org W E B S I T E | tricolumbia.org E N T R Y F E E | $225 for USAT members

and $235 for non-USAT members A P P L I C A T I O N D E A D L I N E | The event

B I K E | The bike course makes one loop through Dorchester County with the roads open to traffic. The course is very flat but can be hot and windy. Enjoy the scenery as the ride winds through the spectacular Blackwater National Wildlife Refuge.

SHOP|

B E S T R E S T A U R A N T | Try Portside Seafood Restaurant on Trenton Street (410-228-9007) or Pizza Palace Greek and Italian Food on Sunburst Hwy (410-228-9007).

is full for 2008

2008 Ford Ironman World Championship and 50 slots for the 2008 Ironman World Championship 70.3

108 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

The run course is also very flat and offers a number of long straight-aways. Athletes will make a single out-and-back loop on rural roads. RUN|

Spend an afternoon at the renowned Blackwater National Wildlife Refuge and you may spot an American bald eagle.

B E S T L O C A L AT T R A C T I O N |

JAY PRASUHN

Q U A L I F Y I N G S L O T S | 28 slots for the


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Ironman 70.3 Kansas LAWRENCE, KANSAS F E AT U R E S Water temperatures are expected to be between 74-77 degrees in Clinton Lake, and wetsuits will most likely be allowed. SWIM|

AT A G L A N C E The temperature can be hot in June, with average high temps in the mid-80s and lows in the upper 60s. W E AT H E R |

D A T E | June 15, 2008 D I S T A N C E | 1.2-mile swim,

While most of Kansas is known for being flat, the 56-mile ride through Douglas County will offer a few challenging hills for athletes to tackle. The course will follow the Iron-Cross, as it’s known to locals, which consists of intersecting county roads.

BIKE|

R U N | The 13.1-mile run course will give athletes a relatively flat tour of Downtown Lawrence and the University of Kansas.

triathletemag.com •News •Training Tips •Race Events Triathlete Online will get you there faster. Redesigned for speed and ease of use.

Check out Cycle Works (cycleworksusa.com) at 2121 Kasold Drive. BIKE SHO P|

56-mile bike, 13.1-mile run C O N T A C T | Tom Ziebart E - M A I L | tomziebart@aol.com

Stop by the Free State Brewing Company at 636 Massachusetts St. BEST RESTAURANT|

W E B S I T E | ironmankansas.com E N T R Y F E E | $200

L O C A L A T T R A C T I O N | If you’re a Jayhawk fan, check out the Booth Family Hall of Athletics, located next to Allen Fieldhouse. If art is more your flavor, Downtown Lawrence has plenty of galleries to keep you occupied. BEST

A P P L I C A T I O N D E A D L I N E | Entry will

remain open until the event is full Q U A L I F Y I N G S L O T S | 50 for the 2008 Ironman World Championship 70.3


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’07 R E S U LTS MEN

1|

Fraser Cartmell (GBR) 4:24:32

2|

James Gilfillan (GBR) 4:26:12

3|

Paul Ambrose (AUS) 4:26:36

WOMEN

1|

Julie Dibens (GBR) 4:49:28

2|

Katja Schumacher (GER) 4:57:09

3|

Michelle Lee (GBR) 4:59:23

AT A G L A N C E D A T E | June 15, 2008 D I S T A N C E | 1.2-mile swim, 56-mile bike, 13.1-mile run C O N T A C T | 08700 11 28 11 E - M A I L | info@ironmanuk.com W E B S I T E | ironmanuk.com E N T R Y F E E | 155 pounds

TRI This! The lightest, fastest, toughest racing tire available. Lighter: Only 195 g. Ultra-light, but at the same time safer and more hard wearing. Faster: Triple Compound. Combination of three rubber mixtures – fast, grippy, durable. Tougher: HD-V Guard. Patented puncture protection using a high density vectran fabric. Maximum safety. www.schwalbetires.com

A P P L I C A T I O N D E A D L I N E | Entry will

remain open until the race is full Q U A L I F Y I N G S L O T S | 50 slots for the 2008 Ironman World Championship 70.3

F E AT U R E S Wetsuits will be permitted for the lake swim; the water tends to hover in the mid-60s.

SWIM|

The bike leg takes athletes on two loops through historic Exmoor National Park.

BIKE|

The three-loop off-road run circumnavigates Wimbleball Lake.

RUN|

Schwalbe North America (888) 700-5860

W E A T H E R | Rain is possible, but expect temperatures to hover comfortably around 70.

Q UA L I F I E R S

TRI UK offers mechanical service at the event (triuk.com).

BIKE SHO P|

R E S T A U R A N T | Enjoy the traditional English pubs. Visit swlakestrust.org.uk.

BEST

UK Ironman 70.3 WIMBLEBALL LAKE, EXMOOR, UK 110 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

At Wimbleball Lake you’ll find a full range of water sports.

B E S T L O C A L AT T R A C T I O N |


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Buffalo Springs Lake Ironman 70.3 LUBBOCK, TEXAS

’07 R E S U LTS MEN

1|

Chris Legh (AUS) 3:55:00

2|

Paul Matthews (AUS) 3:57:34

3|

Tim DeBoom (USA) 3:58:20

WOMEN

1|

Natascha Badmann (SWI) 4:19:02

2|

Mirinda Carfrae (AUS) 4:20:06

3|

Rebekah Keat (AUS) 4:28:07

AT A G L A N C E F E AT U R E S D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | 877-719-4957 E-MAIL |

S W I M | The swim begins in wave starts, with approximately 100 athletes in each wave. Despite the scorching air temperatures that often challenge racers in Lubbock, water temperatures can settle in the low 70s, so pack your wetsuit (just in case).

marti@buffalospringslaketriathlon.com WEB SITE |

buffalospringslaketriathlon.com E N T R Y F E E | $225 by June 27;

$260 on June 28 A P P L I C A T I O N D E A D L I N E | June 28,

2008, but registration is expected to fill up by April Q U A L I F Y I N G S L O T S | 28 slots for the

2008 Ford Ironman World Championship; 50 slots for the 2008 Ironman World Championship 70.3

112 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

B I K E | The course covers smoothly paved asphalt roads with shoulders. Aid stations are well-stocked and manned. The bike is an outand-back course with eight challenging hills ranging from 8- to 13-percent grades and varying from a quarter mile to 1.2 miles in length.

Plan your nutrition and hydration carefully. The run course includes several challenging hills, ranging up to a steep 14-percent grade. The course is partially shaded, which will help keep athletes out of the scorching Texas sun. RUN|

The climate in Lubbock is semidesert, with high temperatures and low humidity in the early summer. Slap on the sunscreen, and don’t forget a hat for the run.

W E AT H E R |

B I K E S H O P | Ship your bike to DEF Cycles and Fitness (dfccycles.com) or check out Broadway Bikes (broadwaybikes.net) or Tandem Pro (buffalospringslaketriathlon.com/ bslt/tandempro.htm). B E S T R E S T A U R A N T | Seafood lovers should head to Skuttlebutts (806-785-1668). For pre-race carb-loading try Johnny Carino’s (806-798-0944). B E S T L O C A L A T T R A C T I O N | Visit the Buddy Holly Center (buddyhollycenter.org). If you’re more scientifically inclined, head to the Moody Planetarium (806-742-2432).

COURTESY OF MARTI GREER

D A T E | June 29, 2008


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The drive to achieve is everything. Just as Hawaiian Airlines’ service. The moment you cross the cabin’s threshold you enter our home. After all, only one airline is Hawaiian. We offer genuine Island hospitality, award-winning service, widebody comfort and complimentary meals. Plus, our website will show you our lowest Complimentary meals on every flight.

fares to Hawai‘i from nine Western U.S. cities. Welcome to our home.

HawaiianAirlines.com H A W A I I S TA R T S H E R E


1/2/08

2:36 PM

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Q UA L I F I E R S

Barclays North Ironman 70.3 LAKE STEVENS, WASHINGTON

’07 R E S U LTS MEN

1|

Chris Legh (AUS) 3:56:26

2|

Paul Matthews (AUS) 3:57:08

3|

Luke McKenzie (AUS) 3:57:33

WOMEN

1|

Rebekah Keat (AUS) 4:28:05

2|

Melissa Ashton (AUS) 4:31:11

3|

Heather Gollnick (USA) 4:34:02

AT A G L A N C E F E AT U R E S S W I M | The swim begins at the public boat launch in Lake Stevens. Wetsuits will be allowed, with water temperatures averaging around 70 degrees. B I K E | The bike course is two miles longer than most courses on the Ironman 70.3 circuit. Athletes spend 58 miles rolling through the moderately hilly terrain of the Pacific Northwest. D A T E | July 6, 2008

Runners will complete two loops through Lake Stevens and the surrounding area.

RUN| D I S T A N C E | 1.2-mile swim, 58-mile

bike, 13.1-mile run C O N T A C T | 504-454-6561 E - M A I L | bb@pem-usa.com

W E A T H E R | July is a typically dry month in the Pacific Northwest. Expect morning temperatures in the low 60s with temps topping out in the upper 70s.

W E B S I T E | lakestevens703.com E N T R Y F E E | $200 between Jan. 2 and June 1; $250 at race expo A P P L I C AT I O N D E A D L I N E |

Registration will remain open until the event is full Q U A L I F Y I N G S L O T S | 75 slots for the

2008 Ironman World Championship 70.3

114 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

Visit Bike Works of Lake Stevens (bikeworksls.com).

BIKE SHOP|

Try Buzz’s Steakhouse, located directly across from transition.

BEST RESTAURANT |

B E S T L O C A L A T T R A C T I O N | Enjoy the region’s water sports, or make the hour-long drive south to Seattle.

LARA VANLANGENDONCK

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Q UA L I F I E R S

Foster Grant Ironman 70.3 Rhode Island PROVIDENCE, RHODE ISLAND

AT A G L A N C E

F E AT U R E S The swim will take place in the protected waters off Roger Wheeler State Beach in Narragansett. The water should be between 68-72 degrees and wetsuits will be allowed.

SWIM|

The bike course will take athletes through the towns of Exeter, West Greenwich, Coventry, North Scituate and Johnston along State Road 102. The course should prove to be very fast, with flat roads throughout.

BIKE|

D A T E | July 13, 2008 D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | 727-942-4767

R U N | The two-loop run course will take racers through the historic East Side of Providence and around the Brown University campus, before finishing at the state capitol.

Morning lows should be around 65 degrees with the mercury warming up to the mid-70s in the afternoon.

W E AT H E R |

E - M A I L | jennette@ironman.com W E B S I T E | ironmanrhodeisland.com

B I K E S H O P | Stop by Providence Bicycle at 725 Branch St. for all of your bike needs.

E N T R Y F E E | $200

Have dinner at the Capital Grille of Providence and relax after the race at the Union Station Brewery.

BEST RESTAURANT | A P P L I C A T I O N D E A D L I N E | Entry will

remain open until the event is full COURTESY OF WTC

Q U A L I F Y I N G S L O T S | 50 slots for the

2008 Ironman World Championship 70.3

Take the family to the award-winning Roger Williams Park Zoo.

B E S T L O C A L AT T R A C T I O N |


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Q UA L I F I E R S

Vineman Ironman 70.3 SONOMA COUNTY, CALIFORNIA

’07 R E S U LTS MEN

1|

Craig Alexander (AUS) 3:50:49

2|

Luke Bell (AUS) 3:51:01

3|

TJ Tollakson (USA) 3:53:02

WOMEN

1|

Sam McGlone (CAN) 4:16:36

2|

Michellie Jones (AUS) 4:21:29

3|

Melissa Ashton (AUS) 4:24:12

AT A G L A N C E F E AT U R E S Swimmers complete an out-and-back swim in the redwood-lined Russian River. The lack of rain this time of year and a nearby dam make for an almost nonexistent current. Water temperatures are typically in the mid-70s and wetsuits are usually allowed.

SWIM|

D A T E | July 20, 2008 D I S T A N C E | 1.2-mile swim, 56-mile bike, 13.1-mile run C O N T A C T | 707-528-1630

The beautiful scenery will take your mind off of the fact that it’s a very challenging course. Most of the course rolls through vineyards, accentuated by a 400-foot climb at Chalk Hill late in the ride.

Expect cool temperatures in the morning—as low as 50 degrees—but the air will quickly heat up and may reach the upper 80s. WEATHER|

Check out NorCal Bike Sport (norcalcycling.com).

BIKE SHOP|

BIKE|

W E B S I T E | vineman.com E N T R Y F E E | $230 between Jan. 1 and March 31; $250 between April 1 and July 19 A P P L I C A T I O N D E A D L I N E | Entry will

remain open until the event is full Q U A L I F Y I N G S L O T S | 75 slots for the

2008 Ironman World Championship 70.3 116 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

Load up on pasta at Mama Donna’s (707-578-6797) or Ca Bianca (707-542-5800). BEST RESTAURANT |

Vineyard tours are a must in Sonoma. Event sponsor La Crema is a great starting point for your tour. Or take the 55-mile southward drive to San Francisco. B E S T L O C A L AT T R A C T I O N |

R U N | The out-and-back run can best be described as rolling. Athletes remain on roads for the most part, but there is a brief trail section near the turnaround.

GEORGE CHAMBERS; INSET: SUE NELSON

E - M A I L | raceinfo@vineman.com


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Q UA L I F I E R S

WET IS THE NEW BLACK

Ironman 70.3 Newfoundland CORNER BROOK, NEWFOUNDLAND AND LABRADOR, CANADA

’07 R E S U LTS MEN

1|

Craig Alexander (AUS) 3:58:26

2|

Richie Cunningham (AUS) 3:58:54

3|

Marcel Vifian (USA) 4:03:38

WOMEN

1|

Melissa Ashton (AUS) 4:32:22

2|

Magali Tisseyre (CAN) 4:39:50

3|

Nicole Guembel (CAN) 4:51:30

AT A G L A N C E

F E AT U R E S S W I M | The water temperature in Deer Lake is expected to be around 65 degrees (and can be chillier), so pack your wetsuit. B I K E | Athletes will ride 56 miles through the super-scenic Humber Valley. The course will be mostly flat, apart from a sustained climb of about two miles at the end of the loop.

WCS 4AXIS 44 STEM ™

IN ALL NEW WET BLACK FINISH Axis stem technology with an all new squared body profile Wider front cap (44mm) and face plate bolt spacing 132g (110mm/31.8)

D A T E | July 27, 2008

R U N | The run course will remain flat as athletes wind their way around the shores of Deer Lake and the town of Pasadena.

D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | 709-640-0396

WEATHER| The summer weather is perfect for longdistance racing. Race-day temperatures should hover between 65 and 75 degrees.

E-MAIL|

info@ironmannewfoundland.com W E B S I T E | ironmannewfoundland.com E N T R Y F E E | $225

B I K E S H O P | Cycle Solutions in downtown Corner Brook is the official race bike shop (cyclesolutions.ca).

Be sure to check out the variety of local seafood.

BEST RESTAURANT | A P P L I C A T I O N D E A D L I N E | Online

registration closes July 18, 2008 RITCHEYLOGIC.COM

Q U A L I F Y I N G S L O T S | 50 slots for the

2008 Ironman World Championship 70.3 118 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

B E S T L O C A L A T T R A C T I O N | Spend some time at Gros Morne National Park, the Humber River Valley and the Bay of Islands.

ART GRIFFIN

4


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Q UA L I F I E R S

Whirlpool Steelhead 70.3 BENTON HARBOR, MICHIGAN

’07 R E S U LTS MEN

1|

Jason Glowney (USA) 4:13:59

2|

Eric Fernado (USA) 4:14:55

3|

Steve Johnson (USA) 4:18:08

WOMEN

1|

Elizabeth Fedofsky (USA) 4:40:54

2|

Blaire Kniaziew (USA) 4:45:08

3|

Kathy Winkler (USA) 4:46:44

AT A G L A N C E F E AT U R E S

D A T E | Aug. 2, 2008 D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | 773-404-2372 E - M A I L | tomziebart@aol.com W E B S I T E | steelheadtriathlon.com E N T R Y F E E | $200 A P P L I C A T I O N D E A D L I N E | Entry will remain open until the event is full Q U A L I F Y I N G S L O T S | 75 slots

for the 2008 Ironman World Championship 70.3

120 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

Expect temperatures on race day to be as hot as 90 degrees; however, note that Midwestern weather can be highly variable in early August.

W E AT H E R |

Be sure to stop by St. Joe Cycle and Fitness (269-983-2453) for all your bike-tech needs.

BIKE SHOP|

The single-loop course will take athletes through the orchards and blueberry fields of southwestern Michigan. There are a few rolling hills as well as a chance of strong winds along the lake.

Try any of the great restaurants along the bluff in downtown St. Joseph.

The out-and-back course parallels the St. Joseph and Paw Paw Rivers. The run is mostly flat with a few short hills and plenty of shade.

After the race, don’t forget to visit the beaches at Jean Klock, Tiscornia, Silver Beach and Rocky Gap parks.

BIKE|

RUN|

BEST

RESTAURANT |

B E S T L O C A L AT T R A C T I O N |

ASI

The point-to-point swim follows the shoreline of Lake Michigan. Swimmers will follow the current to the swim exit at Jean Klock Park. Wetsuits are recommended, with water temperatures typically in the upper 60s.

SWIM|


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Q UA L I F I E R S

Antwerp Ironman70.3 ANTWERP, BELGIUM

’07 R E S U LTS MEN

1|

Marino Vanhoenacker (BEL) 3:50:06

2|

Andrew Johns (GBR) 3:57:29

3|

Stijn Demeulemeester (BEL) 4:00:29

WOMEN

1|

Rebecca Preston (AUS) 4:19:14

2|

Yvonne Van Vlerken (NED) 4:21:28

3|

Cora Vlot (NED) 4:29:34

AT A G L A N C E D AT E |

Aug. 3, 2008 DISTANCE|

1.2-mile swim, 56-mile bike, 13.1-mile run CONTACT|

F E AT U R E S S W I M | The 1.2-mile one-loop swim will take place in the Schelde River in Antwerp. B I K E | Athletes will embark on a fast and flat 56-mile ride through the port area and north side of Antwerp before returning to transition at the city center.

Katia Stroobants E-MAIL|

info@cis.be

R U N | Runners will be treated to a flat course lined with enthusiastic spectators as they loop their way through downtown.

WEB SITE|

antwerpironman.com ENTRY FEE|

125 euros; about $180 USD

Temperatures in August usually fluctuate between 70 and 80 degrees.

W E AT H E R |

A P P L I C AT I O N D E A D L I N E |

B I K E S H O P | Mechanical/tech support for athletes will be available at the race site.

July 23, 2008, or when the event reaches capacity

BEST RESTAURANT |

QUALIFYING SLOTS|

50 slots for the 2008 Ironman World Championship 70.3; Two male and one female handcycle slots for the 2008 Ford Ironman World Championship

122 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

There is no shortage of great restaurants in Antwerp’s city center. Check out visitantwerpen.be for more. B E S T L O C A L A T T R A C T I O N | Antwerp is considered one of the world’s fashion capitals. Spend a day shopping to check out some of the latest trends.

REPORTERS.BE

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Enjoy the rewards.

Get something back for your everyday purchases. Use your Triathlete MasterCard® credit card with WorldPoints® rewards from Bank of America, and you’ll earn points you can redeem for cash, travel, merchandise, even unique adventures.쩡 Rewards for the things you buy anyway. Ongoing support for Triathlete.

1.866.438.6262 Use Priority Code FABZLJ when calling. For information about the rates, fees, and other costs and benefits associated with the use of this Rewards card, or to apply, call the toll free number above, or write to P.O. Box 15020, Wilmington, DE 19850. 쩡 Terms apply to program features and Credit Card account benefits. For more information about the program, visit bankofamerica.com/worldpoints. Details accompany new account materials. This credit card program is issued and administered by FIA Card Services, N.A. The WorldPoints program is managed in part by independent third parties, including a travel agency registered to do business in California (Reg. No. 2036509-50); Ohio (Reg. No. 87890286); Washington (6011237430) and other states, as required. MasterCard is a registered trademark of MasterCard International Incorporated, and is used by the issuer pursuant to license. The WorldPoints design is a trademark and WorldPoints and Platinum Plus are registered trademarks of FIA Card Services, N.A. Bank of America and the Bank of America logo are registered trademarks of Bank of America Corporation. All other company and product names and logos are the property of others and their use does not imply endorsement of, or an association with, the WorldPoints program. ©2007 Bank of America Corporation T-709149-092107 BAD-10-07-10543


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Q UA L I F I E R S

Ironman 70.3 Germany WIESBADEN, GERMANY

â&#x20AC;&#x2122;07 R E S U LTS MEN

Stephan Bignet (FRA) 2| Alessandro Degasperi (ITA) 3| Nils Goerke (GER) 1|

4:06:53 4:11:04 4:13:59

WOMEN

1|

Virginia Berasategui (SPN)

Wenke Kujala (GER) 3| Andrea Brede (GER) 2|

4:44:29 4:47:27 4:48:54

AT A G L A N C E D A T E | Aug. 10, 2008 D I S T A N C E | 1.2-mile swim, 56-mile bike, 13.1-mile run C O N T A C T | +49 (0) 6181 42254 E - M A I L | info@ironman.de W E B S I T E | ironman703.de E N T R Y F E E | 210 euros A P P L I C A T I O N D E A D L I N E | Entry will remain open until the event is full Q U A L I F Y I N G S L O T S | 50 slots for the 2008 Ironman World

Championship 70.3

F E AT U R E S S W I M | Water temperatures can vary significantly on the oneloop swim, but wetsuits will most likely be allowed.

After the swim, athletes tackle a one-loop rolling course with about 5,000 feet of vertical gain.

BIKE|

The three-loop run course heads through the lush gardens before finishing in front of the Kurhaus, a historic Wiesbaden landmark.

RUN|

W E A T H E R | Expect the afternoon high to reach 80 degrees F, with morning lows in the mid-60s. BIKE SHOP|

Technical support will be available at the race expo.

BEST RESTAURANT |

Check out the traditional beer gardens.

B E S T L O C A L A T T R A C T I O N | Like the rest of the Rhein Valley, Wiesbaden is full of castles such as Biebrich. 124 | RT K â&#x20AC;&#x2DC; 0 8 | T R I AT H L E T E M A G . C O M


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get motivated.

JOHN SEGESTA

try our camps, online training programs or personal coaching

visit

multisports.com for more info R

FOR MORE INFORMATION: Multisports.com | P.O. Box 235150 | Encinitas, CA 92024 | T 760.635.1795 | F 760.943.7077


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Q UA L I F I E R S

Timberman Ironman 70.3 GILFORD, NEW HAMPSHIRE

’07 R E S U LTS MEN

1|

Simon Lessing (GBR) 4:00:02

2|

Bjorn Andersson (SWE) 4:02:52

3|

Michael Lovato (USA) 4:05:59

WOMEN

1|

Desiree Ficker (USA) 4:25:54

2|

Kate Major (AUS) 4:28:48

3|

Dede Griesbauer (USA) 4:41:11

AT A G L A N C E F E AT U R E S

D A T E | Aug. 15-17, 2008 D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | 800-969-1405 E - M A I L | keith@endorfunsports.com W E B S I T E | timbermantri.com E N T R Y F E E | The 2008 Timberman Ironman 70.3 is now sold out. Please check the Web site for entry information for the 2009 race A P P L I C AT I O N D E A D L I N E |

Race entry will remain open until the event is full

S W I M | Athletes start the race with a swim in crystal-clear Lake Winnipesaukee. Bring your wetsuit and expect water temperatures to be in the mid-70s.

W E A T H E R | Gilford can get quite warm in the summer, but the mornings remain cool. The average high in August in 80 degrees, and the average low is 58 degrees.

The scenic bike course will be open to traffic, but the roads have large shoulders to keep you safe. The terrain for the 56mile ride can best be described as rolling, but you’d better watch out for the Marsh Hill Monstah.

BIKE SHOP|

BIKE|

R U N | The two-loop rolling course follows the shores of the lake and features aid stations every mile. Make sure you enjoy the view of the White Mountains across the lake.

Visit the Final Kick Sports tent for a tune-up. To ship your bike directly, visit finalkick.com.

If you’re in search of pub grub, try Patrick’s Pub in Gilford. For Italian cuisine, visit Fratello’s in Lakeport. BEST RESTAURANT |

Gilford is all about nature. Relax on the beach at Ellacoya State Park and take in the views of Lake Winnipesaukee and the White Mountains.

BEST

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AT T R A C T I O N |

Q U A L I F Y I N G S L O T S | 50 slots for

126 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

ASI

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’07 R E S U LTS MEN

1|

Reinaldo Colucci (BRA) 3:49:59

2|

Ronnie Schildknecht (SWI) 3:50:39

3|

Stephen Bayliss (GBR) 3:54:37

WOMEN

1|

Belinda Granger (AUS) 4:11:23

2|

Mirinda Carfrae (AUS) 4:17:17

3|

Chrissie Wellington (GBR) 4:19:18

AT A G L A N C E D A T E | Sept. 7, 2008 D I S T A N C E | 1.2-mile swim, 56-mile

bike, 13.1-mile run C O N T A C T | +61 2 8901 0823 E - M A I L | nick@x-tri.com.au W E B S I T E | ironman703singapore.com E N T R Y F E E | $345 (Singapore dollars) before March 31, 2008; $370 April 1 to close A P P L I C A T I O N D E A D L I N E | Aug. 10, 2008 Q U A L I F Y I N G S L O T S | 75 slots for the 2008 Ironman World Championship 70.3

F E AT U R E S The ocean swim features a single counter-clockwise loop. No wetsuits.

SWIM|

B I K E | Expect the pancake-flat bike to be one of the fastest 56 miles you'll ever ride. R U N | Athletes make their way through downtown before finishing on a floating platform.

The mercury can easily hit the mid-80s this time of year.

W E AT H E R |

Q UA L I F I E R S

BIKE SHO P|

Head over to the race expo.

Explore the downtown eateries for unique international cuisine.

BEST RESTAURANT|

Aviva Ironman 70.3 Singapore SINGAPORE, MALAYSIA 128 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

B E S T L O C A L AT T R A C T I O N | There is sensational shopping and history plus great beaches.


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Q UA L I F I E R S

Monaco Ironman 70.3 MONTE CARLO, MONACO

’07 R E S U LTS MEN

1|

Marcel Zamora Perez (SPN) 4:14:14

2|

Paul Amey (GBR) 4:16:06

3|

Nicolas Lebrun (FRA) 4:16:32

WOMEN

1|

Alexandra Louison (FRA) 4:49:43

2|

Sibylle Matter (SWI) 4:51:30

3|

Christel Robin (FRA) 4:52:46

AT A G L A N C E F E AT U R E S

D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | Georg Hochegger,

+377 93 50 29 11 E - M A I L | officemonaco@triangle.cc W E B S I T E | monaco-ironman.com E N T R Y F E E | $310 euros;

about $450 USD A P P L I C AT I O N D E A D L I N E |

July 7, 2008 Q U A L I F Y I N G S L O T S | 50 slots for the 2008 Ford Ironman World Championship and 100 slots for the 2008 Ironman World Championship 70.3

130 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

B I K E | After only a mile in the Monaco principality, the bike course heads into the mountains of coastal France. The one-loop course features a number of significant climbs as athletes wind through small villages. Many riders may be more comfortable riding a standard road-geometry bike with clip-on aerobars.

Expect temperatures to be between 70 and 80 degrees with relatively mild humidity and wind.

WEATHER|

B I K E S H O P | Check out Culture Velo at culturevelo-nice.com. R E S T A U R A N T | If you’re looking to splurge, plan an evening at Louis XV. Call three weeks in advance for reservations at this Riviera dining hotspot (+377 92 16 29 76). If you’re saving up for your next bike, save some euros at the famed Stars n’ Bars.

BEST

A visit to the legendary Monte Carlo Casino is a must, but you better not show up in your Speedo. Monte Carlo is also home to the famous Oceanographic Museum and Aquarium. Log on to visitmonaco.com for more ideas. B E S T L O C A L AT T R A C T I O N |

R U N | The scenic four-and-a-half-loop run takes place on the famous Formula I race course. The pancake-flat course brings athletes to a memorable finishing chute in front of the Hotel de Paris.

ASI

D A T E | Sept. 7, 2008

S W I M | The race begins with a mass start in the calm waters of Larvotto Beach. Swimmers will return to the beach for a short run after the first loop before plunging in for the second half. Wetsuits are usually allowed, with water temperatures averaging in the low 70s.


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DIGITAL EDITION NOW AVAILABLE Our digital edition is an exact replica of the print edition of Triathlete magazine, delivered to your computer by e-mail. It looks just like the print edition and contains the identical training information, gear reviews, race reporting, news and nutrition tips as the mailed copy. But the digital edition offers several advantages that print doesn’t: • Links to all of the Web sites (URLs) and E-mail addresses • Download: Save a local version directly to your computer for off-line viewing • Tools that allow you to zoom, print or e-mail pages to a friend • Find anything in the magazine by typing a search phrase • View all available archived issues for this magazine • Environmental friendly: No trees are cut and no fuel is wasted to deliver this edition

PREVIEW OUR SAMPLE DIGITAL EDITION TODAY

triathlete-digital.com


Q UA L I F I E R S

Ironman 70.3 Muskoka HUNTSVILLE, ONTARIO, CANADA F E AT U R E S

B I K E | The one-loop bike should be challenging. There wonâ&#x20AC;&#x2122;t be any lengthy climbs, but athletes will be face over 30 small hills.

B I K E S H O P | Dâ&#x20AC;&#x2122;Ornellas Bike Shop is the official shop for all of your pre-race needs. You can visit the shop online at dornellas.com, or stop by at the race expo. RESTAURANT| The restaurant at the Deerhurst Resort is one of the best in the area.

BEST

The scenic out-and-back course follows paths through the Deerhurst Lakeside Golf Course.

BEST

W E AT H E R | Morning temps hover in the low 50s. Afternoon highs should be around 70.

Ontario is all about the outdoors. Bring your mountain bike and enjoy some thrilling single-track after the race.

RUN|

LOCAL

ATTRACTION|

AT A G L A N C E D A T E | Sept. 14, 2008

W E B S I T E | ironmanmuskoka.com

D I S T A N C E | 1.2-mile swim,

E N T R Y F E E | $200

56-mile b i k e , 13.1-mile run

A P P L I C A T I O N D A T E | 2008 event

C O N T A C T | 905-562-6670

is sold out

E-MAIL|

Q U A L I F Y I N G S L O T S | 50 slots for the 2008 Ironman World Championship 70.3

info@ironmanmuskoka.com

MITCH FRASER

S W I M | The 1.2-mile swim takes place in Peninsula Lake. Water temps can be chilly, so be sure to bring a wetsuit.


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TRIBIKE TRANSPORT IS THE OFFICIAL BIKE TRANSPORT PROVIDER FOR THE FOLLOWING EVENTS:

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WHY WOULD YOU RISK TRANSPORTING YOUR BIKE ANY OTHER WAY? For more information visit www.tribiketransport.com or email us at info@tribikestransport.com


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Q UA L I F I E R S

Brazil Telecom Ironman 70.3 BRASILIA, BRAZIL

’07 R E S U LTS MEN

1|

Paulo Miyasiro (BRA) 4:06:34

2|

Santiago Alves Ascenco (BRA) 4:09:07

3|

Henrique Siqueira de Oliverira (BRA) 4:09:53

WOMEN

1|

Carla Moreno (BRA) 4:38:13

2|

Fernanda Keller (BRA) 4:42:50

3|

Ana Lidia dos Santos Borba (BRA) 4:48:56

AT A G L A N C E F E AT U R E S S W I M | The swim kicks off with a deep-water start in calm and clean Lake Paranoa. Wetsuits will be permitted, with water temperatures likely around 70 degrees.

The bike course is smooth and fast. There are a few gradual hills but nothing too steep. All of the roads have been recently paved. BIKE|

D A T E | Sept. 14, 2008 D I S T A N C E | 1.2-mile swim, 56-mile bike, 13.1-mile run C O N T A C T | (11) 3772-0578

R U N | The run course should also prove to be quite fast. There are a few small hills to keep you honest and loosen up your legs.

E - M A I L | latinsports@latinsports.com.br W E B S I T E | halfironmanbrazil.com E N T R Y F E E | $200 A P P L I C AT I O N D E A D L I N E |

Registration will remain open until the race is full Q U A L I F Y I N G S L O T S | 70 slots for the

2008 Ironman World Championship 70.3

W E A T H E R | The air temperature should not be too extreme in September, with highs near 80. The air tends to be dry, so be sure to drink plenty of fluids. B I K E S H O P | Technical support will be available at the race site. R E S T A U R A N T | Brasilia is a booming metropolis with plenty of places to eat.

BEST

B E S T L O C A L A T T R A C T I O N | There’s no shortage of things to see in Brazil’s capital city. Take a stroll through downtown and enjoy the unique urban architecture. 134 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

LATIN SPORTS (2)

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’07 R E S U LTS MEN

1|

Oscar Galindez (ARG) 3:49:10

2|

David Thompson (USA) 3:51:19

3|

Luke McKenzie (AUS) 3:51:49

WOMEN

1|

Tyler Stewart (USA) 4:26:37

2|

Abigail Bayley (GBR) 4:33:51

3|

Laura Tingle (USA) 4:40:23

AT A G L A N C E D A T E | Sept. 21, 2008 D I S T A N C E | 1.2-mile swim, 56-milebike, 13.1-mile run C O N T A C T | Armando Galvez E - M A I L | info@cancunironman.com W E B S I T E | ironmancancun.com E N T R Y F E E | $220 for Mexican citizens; $240 for non-Mexican citizens A P P L I C A T I O N D E A D L I N E | Aug. 31, 2007 Q U A L I F Y I N G S L O T S | 75 slots for the 2008 Ironman World Championship 70.3

F E AT U R E S Wetsuits will be a no-go for the twoloop swim in the Caribbean.

SWIM|

The two-lap bike course follows a flat highway between Cancun and Merida.

BIKE|

VISIT OUR NEW WEBSITE www.endurancefilms.com ORDER NOW - VISIT US ONLINE OR CALL TOLL FREE 888-246-0856

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Athletes will follow a flat course with views of the ocean and ancient Mayan ruins.

RUN|

W E A T H E R | Expect temperatures into the 80s and possible high humidity. BIKE SHO P|

Bike tune-up will be on-site.

Visit cancun.com for a comprehensive listing of eateries.

BEST RESTAURANT|

Banamex Ironman Cancun 70.3 CANCUN, QUINTANA ROO, MEXICO 136 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

Snorkel, golf or visit Mayan ruins. Browse gocancun.com.

B E S T L O C A L AT T R A C T I O N |


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TRAINING PEAK’S Training Plans Training Peaks has developed a series of triathlon-training plans for all levels of multisport athletes. There are 40 complete plans for every level of triathlete, from newbies to pros, and for every distance, from sprints to Ironman. Each plan has been designed by Matt Fitzgerald, a Triathlete contributing editor, certified coach and author of Triathlete Magazine's Complete Triathlon Book and Triathlete Magazine's Essential Week-by-Week Training Guide.

Everyone who signs up for a training plan will receive a free copy of Essential Week-by-Week Training Guide

EVERY PLAN INCLUDES: • Nightly e-mails of your workouts • A daily log to track your workouts • Powerful calendar lets you change the plan to fit your schedule

• Interactive graphs to track your progress • Monitor your nutrition with the integrated Nutrition Tracker • Moderated message boards to get your tough training questions answered

Sign up for your interactive plan at

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Q UA L I F I E R S

Longhorn Ironman 70.3 Austin AUSTIN, TEXAS F E AT U R E S

’07 R E S U LTS MEN

The freshwater swim in Decker Lake is one loop. The average water temperature is 7682 degrees, and it’s possible that wetsuits will not be allowed.

SWIM|

The bike is a scenic oneloop course through rolling Texas farmland with a couple of larger hills.

The average high is 84 degrees with an average low of 63 and moderate humidity. W E AT H E R |

B I K E S H O P | Stop by Jack & Adam’s Bicycles.

BIKE|

The run is a rolling, twoloop course meandering along the shores of Decker Lake, partly on knee-friendly soft surfaces and partly on asphalt. RUN|

Downtown Austin, just 10 minutes from the race site, offers unique and exceptional dining choices as well as plenty of live music.

WOMEN

1|

John Phillips (USA) 4:30:40

1|

Lisa Tilton-McCarthy (USA) 5:13:12

2|

Darren Treadaway (GBR) 4:34:06

2|

Kathleen Shannon (USA) 5:14:06

3|

Paul Terranova (USA) 4:35:07

3|

Neilia Bliss (USA) 5:14:46

BEST RESTAURANT|

Lady Bird Lake Hike & Bike Trail is a favorite among Austin athletes. B E S T L O C A L AT T R A C T I O N |

AT A G L A N C E D A T E | Oct. 5, 2008 D I S T A N C E | 1.2-mile swim, 56-mile b i k e , 13.1-mile run CONTACT|

512-535-5224 E-MAIL|

keith@endofunsports.com

W E B S I T E | longhornironman.com or endofunsports.com E N T R Y F E E | $225 A P P L I C A T I O N D A T E | Oct. 1, 2008 Q U A L I F Y I N G S L O T S | 50 slots for the 2008 Ironman 70.3 World Championship

SWEEPSTAKES RULES 1. No purchase necessary. To enter without ordering, send an index card to: Triathlete Alpe d’Huez Sweepstakes, 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024, with your name address and phone number. 2. This sweepstakes is sponsored by Triathlete, 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024. 3. All entries must be received by May 31st, 2008. Triathlete is not responsible for lost, late, misdirected, damaged, illegible or postage-due mail. 4. Prize winners will be selected no later than June 13th, 2008 from among all entries received. Winner selection will take place under the supervision of Triathlete, whose decisions are final. Each entrant consents to the transfer of all information contained in the completed entry form to other companies. 5. The odds of winning are determined by the total number of eligible entries received. Taxes, where applicable, are the sole responsibility of the winner. 6. Potential winners will be notified by mail, telephone or e-mail. Potential winners must follow the directions contained in any correspondence and return all forms correctly completed within 7 days of the date of correspondence. Non-compliance will result in disqualification and the naming of an alternate winner. 7. All entrants will be eligible to win round trip airfare and 7-night hotel stay at the 2008 Alpe d’Huez race taking place July 27th-31st 2008. There is no cash exchange for this prize. 8. Employees of Alpe d’Huez and Triathlete or anyone affiliated are not eligible. Sweepstakes subject to all federal, state and local tax laws and void where prohibited by law. 9. For the name of the winner, send a self-addressed, stamped envelope and letter of request to: Triathlete Alpe d’Huez Sweepstakes, 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024.


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Q UA L I F I E R S

Ironman World Championship 70.3 CLEARWATER, FLORIDA

AT A G L A N C E D A T E | Nov. 8, 2008 D I S T A N C E | 1.2-mile swim,

56-mile bike, 13.1-mile run C O N T A C T | 727-942-4767 E - M A I L | clearwater@ironman.com W E B S I T E | ironman.com E N T R Y F E E | $300 A P P L I C A T I O N D E A D L I N E | To be determined following the final qualifying event of the 2008 70.3 series Q U A L I F Y I N G S L O T S | The top five

athletes in each pro and age-group division will qualify for the 2009 Ironman World Championship 70.3 140 | RT K â&#x20AC;&#x2DC; 0 8 | T R I AT H L E T E M A G . C O M

F E AT U R E S The saltwater swim starts and finishes on the south side of Pier 60 on beautiful Clearwater Beach. The swim course is an elongated rectangle over one-half mile long. The water temperature is anticipated to be in the low to mid-70s, and wetsuits will be permitted. After exiting the water, the athletes will cross under freshwater showers as they head into T1.

SWIM|

B I K E | Athletes will make their way out of transition and head west across Memorial Causeway. The route passes through down-

town Clearwater before heading into the surrounding Pinellas County communities. The course will be extremely flat and fast, so expect to set a PR on the 56-mile ride. The two-loop run course includes two steep ascents up Memorial Causeway Bridge to keep athletes honest. Athletes run along the paved Pinellas Trail as they wind their way through the beach community. Runners will find aid stations at each mile as they make their way to the finish just south of Pier 60.

RUN|


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’07 R E S U LTS MEN

1|

Andy Potts (USA) 3:42:33

2|

Oscar Galindez (ARG) 3:42:37

3|

Andrew Johns (GBR) 3:43:11

4|

Craig Alexander (AUS) 3:44:10

5|

Richie Cunningham (AUS) 3:45:05

WOMEN

1|

Mirinda Carfrae (AUS) 4:07:25

2|

Samantha McGlone (CAN) 4:11:29

3|

Leanda Cave (GBR) 4:12:29

4|

Julie Dibens (GBR) 4:12:53

5|

Catriona Morrison (GBR) 4:14:40

InsideOut Sports, located in the athletes’ village, will take care of your bike-tech needs.

BIKE

SHOP|

Clearwater is all about beaches. The area has been consistently

BEST LOCAL ATTRACTION |

acclaimed for having some of the nation’s finest beaches. At Clearwater Beach you’ll find perfect white sand and blue water. You can also visit nearby Caladesi State Park, Island State Park, Sand Key Park Beach and Honeymoon Island State Park, if you’re in search of more sand. You can also browse visitclearwaterflorida.com for more ideas. The 2007 Ford Ironman World Championship 70.3 will air on NBC on March 23 at 2:30 p.m. Eastern and will include highlights from the pro race plus various special-interest athletes. 141

ROBERT MURPHY

Athletes can expect mild temperatures and humidity this time of year in Clearwater. The low shouldn’t dip below 60 degrees, with high temperatures no higher than 80 degrees. Perfect racing weather for the world-championship event.

W E AT H E R |


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FLORIDA

Nov. 8, 2008

THE

ROAD

TO

CLEARWATER

Welcome to Clearwater Home of the Ironman World Championship 70.3 world class beach sports illustrated sportstown usa all america city finalist active lifestyles close to florida attractions exciting nightlife wide variety of water sports natural attractions special events a great place to swim, bike and run

To learn more about Clearwater visit MyClearwater.com Ironman World Championship 70.3 is licensed by the World Triathlon Corporation. The Ironman, M-dot and 70.3 trademarks are used with permission of the World Triathlon Corporation.


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LA Tri Club president@latriclub.com latriclub.com Tri Club San Diego triclubsandiego.org Fleet Feet Multisports Orange County Michael Collins info@multisportsoc.com Orange County Triathlon Club Huntington Beach OCTriClub@triathlete.com San Francisco Tri Club Amy Bohutinsky info@sftriclub.org Golden Gate Tri Club-San Fran Karen Kofod president@ggtc.org Silicon Valley Triathlon Club webmaster@svtriclub.org svtriclub.org Tri Club Marin Mike Belloumini mike@fleetfeetsananselmo.com Kain Performance-San Jose Pete Kain pete@kaiperformance.com kainperformance.com Newport Coast Tri Team Daniel Mathot ncttpresident@hotmail.com nctt.us Sacramento Triathlon Club Kathryn Caucci 916.736.2746 sactriclub.com Santa Cruz Triathlon Assoc. Sherri Goodman scat@sctriathlon.com sctriathlon.com

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NORTH CAROLINA Inside Out Sports Cary 919.466.0101

OHIO Bob Roncker’s Running Spot Cincinatti 513.321.3006 Frontrunner Columbus 614.486.0301 Tri Tech Multisport Columbus 614.846.1516

OKLAHOMA Fleet Feet Sports Tulsa Tulsa 918.492.3338 OK Runner Norman 405.447.8445 Runner Oklahoma City 405.755.8888

OREGON Bend Bike N Sport Bend 541.322.8814 Eugene Running Company Eugene 541.344.6399

PENNSYLVANIA Aardvark Sports Shop Bethlehem 610.866.8300 Cadence Philadelphia 215.508.4300

RHODE ISLAND Camire’s Athletic Soles Wakefield 401.782.8353 East Providence Cycle East Providence 401.434.3838

SOUTH CAROLINA Try Sports Mt. Pleasant 843.849.9292

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TEXAS Austin Tri-Cyclist, Inc. Austin 512.494.9252 John Cobb’s Bicycle Sports Austin 512.472.5646 Richardson Bike Mart Richardson 972.231.3993 Run On Dallas 214.821.0909 The Bike Shop Wichita Falls 940.322.7301

UTAH Salt Lake Running Company Salt Lake 801.484.9144

VIRGINIA Final Kick Sports Virginia Beach 757.481.3400 Footsteps of Reston Reston 703.476.1022 Gotta Run Running Shop Arlington 703.415.0277

WASHINGTON Everyday Athlete Kirkland 425.821.4301 Redmond Foot Zone Redmond 425.556.0383 Runner’s Soul Spokane 509.624.7654 Speedy Reedy Seattle 206.632.9879 Super Jock and Jill Seattle 206.522.7711 Train or Tri Bellingham 360.647.8048 Triumph Multisport Seattle 206.328.4676

WISCONSIN Middleton Cycle & Fitness Middleton 608.836.3931 Yellow Jersey Madison 608.251.3189

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BRITISH COLUMBIA La Biciletta Vancouver 604.872.2424 Ray’s Sports Den Penticton 250.493.1216 Speed Theory Vancouver 403.202.1030

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OFF TH E BAC K

An Iron-rookie’s tale BEAT YOUR INNER 2-YEAR-OLD THIS SEASON By Samantha McGlone

“I am an Ironman. I suffered on the lava fields for hours. I can suck up anything for three more minutes.” Sam McGlone finished second in Kona in her first crack at Ironman. She then went

The Ford Ironman World Championship is kind of like a big

family Christmas. You spend a good chunk of the year thinking about, planning and preparing for the big day. You can’t sleep the night before in eager anticipation of the event, and you wake up pre-dawn for a game of hurry-up-and-wait. The day goes by in a blur. At one point there will be tears, and at another point, laughter. Then, before you realize it, it’s all over, and you’ve totally overdone it and end up lying on the couch, bloated and uncomfortable, with a frozen water bottle against your crotch to numb the pain. But after a day or two you are planning how to go bigger and better next year. And the countdown begins again. All distances are hard. But Ironman is a special kind of hard. Short course is grityour-teeth, suck-it-up-and-go kind of hard, while Ironman is I’m-tired-and-lonely-andwant-my-mommy kind of hard. I began my triathlon career in the short-course world: the pain of a World Cup was endurable only because you knew it would be over soon. Ironman was tougher than I thought, but as it turned out it was tougher in ways I hadn’t anticipated. Before racing my first Ironman, in Kona last year, I was prepared to push myself through the dark, tough segments, but I had not anticipated they would come so early in the race: I experienced my first 152 | RT K ‘ 0 8 | T R I AT H L E T E M A G . C O M

dark place in the first hour of the bike. How could the lead women be setting this kind of pace? There was no way I could ride like that for five hours. But the pace ultimately slowed and we settled into a more reasonable rhythm. After that, most of the race was pretty enjoyable, and I remember thinking to myself: “This is so cool. I am actually here in Kona doing the Ironman.” That feeling lasted until the last hour of the run. At the time I felt I had everything under control. But I have since seen photos of my face and can see that I did not, in fact, have anything under control and was way out of my comfort zone.

However, the toughest part of my first Ironman was the 48 hours after the race. I crossed the line, seemingly coherent, and even managed a few interviews. But once I hit the medical tent that’s when the fun began. After two IVs and some quality time on an army cot I was able to hobble home and spend a restless night on the couch. The following days were similarly painful. In the days post-race I promised I would never put myself through that again. I would head back to short course, where things didn’t hurt so much. But then something happened. A week after the race I couldn’t jog for 10 minutes. A couple of weeks later I was able to ride again and could even do some hard efforts. But it was in the middle of one of these efforts when my cranky inner 2year-old began to emerge. Then I looked down at my handlebars and saw the sticker from the Kona bike check-in, and I felt something I had never felt before: a strange immunity to the pain. The workout still hurt, but it was as if the pain no longer applied to me. All the negative thoughts were replaced by one single thought: “I am an Ironman. I suffered on the lava fields for hours. I can suck up anything for three more minutes.” It was a cool feeling. And it’s one I want to have again. I’ll see you on the Big Island. ••••••••••••••••••••••••••••••••••••••••••

McGlone finished second at the 2007 Ford Ironman World Championship and took the runner-up spot at the Ford Ironman World Championship 70.3.

JOHN SEGESTA/WAHOOMEDIA.COM

on to a second-place Clearwater finish.


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2008 Triathlete - The Road to Kona  
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