2008-06 Triathlete

J290_CoverUS2.qxd:Layout 1

4/15/08

11:39 AM

Page 1

2008 SWIMSUIT ISSUE FEATURING AMANDA BEARD GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE

N O. 2 9 0

|

JUNE 2008

HOT

SUMMER

SWIMWEAR

6 STEPS

FOR A SWIFT 70.3 RECOVERY

RACING-FLAT REVIEW WORKOUTS FOR A

FASTER 5K OLYMPIC GOLD MEDALIST

AMANDA BEARD

triathletemag.com

$4.99

Project2:AD

4/10/08

2:00 PM

Page 2

ENDURANCE SPORTS TRAINING

introducing the new, avi-lite guide ™, first light

AVIA.COM

Project2:AD

4/10/08

2:00 PM

Page 3

weight guidance shoe for the distance triathlete.

PROVIDES GUIDANCE TO A RUNNER«S GAIT DURING FATIGUE STATE COMING OFF THE BIKE. OFFICIAL FOOTWEAR

Project2:AD

2/13/08

4:18 PM

Page 2

“WHEN YOU GET HURT AND ALL YOUR SACRIFICE ADDS UP TO NOTHING… ARE YOU WILLING TO PUT IT ALL ON THE LINE AGAIN?” -CONRAD STOLTZ

RADAR ™ WITH POSITIVE RED ™ POLARIZED LENS EXTREME CONDITIONS CALL FOR EXTREME PROTECTION. WITH THEIR UNIQUE IRIDIUM COATING, THESE LENSES CUT DOWN INFRARED LIGHT WAVES IN THE HEAT. WHILE THEIR POLARIZATION OFFERS MAXIMUM PROTECTION FROM HARSH GLARE. TOGETHER, THESE MINIMIZE STRESS ON YOUR EYES. BECAUSE WHEN YOU’RE PUTTING EVERYTHING ON THE LINE, YOU CAN’T SACRIFICE VISION.

®

OAKLEY.COM/VISIONARIES 1.888.318.9964 ©2008 Oakley, Inc.

Project2:AD

2/13/08

4:18 PM

Page 3

MASTERS OF VISION VISIONARIES>CONRAD STOLTZ - TRIATHLON

Project2:AD

4/10/08

2:03 PM

Page 2

ALL NEW TRIATHLON AND SPEEDSUIT RANGES

DISTANCE 226 SUB SINGLET

DISTANCE 226 TRI SUIT

DISTANCE 226 TRI PANT

CRAIG ALEXANDER - ‘CROWIE’ 2007 WORLD IRONMAN RUNNER-UP 2006 IRONMAN 70.3 WORLD CHAMPION

ORCA DISTRIBUTED GLOBALLY BY

WWW.ORBEA.COM

Project2:AD

4/10/08

2:03 PM

Page 3

RS1 FULLSKN

Rs1 FREESKN

CHRIS McCORMACK - ‘MACCA’ 2007 WORLD IRONMAN CHAMPION

Triathlon’s preferred brand.

ORBEA USA PHONE: 501.801.5231 EMAIL: INFO@ORCA.COM OR VISIT WWW.ORCA.COM

J290_TOC_rr.qxd:Contents

4/14/08

10:45 AM

Page 6

CONTENTS No. 290

JUNE 2008

DEPARTMENTS

COLUMNS

FIRST WAVE

XTERRA ZONE | 224

“HIGH FIVE”

B Y E M I LY M C I LVA I N E

| 14

TRIATHLETE’S GARAGE | 226

BY ROBERT MURPHY

BY THE EDITORS

STARTING LINES | 18

GEAR BAG | 232

B Y M I T C H T H R OW E R

BY BRAD CULP

PUBLISHER’S NOTE | 20

RACE CALENDAR | 248

BY JOHN DUKE

TINLEY TALKS | 264

MAIL CALL | 24

BY SCOTT TINLEY

CHECKING IN | 29 IndusTri; Medically speaking; Training tip; Reality check; 70.3 series; Review; Selection; Beijing countdown; Life Time Fitness Series; Pro bike; Gatorade athlete; On the Web; Cadence Kona Challenge; NA Sports; Travel talk

AT THE RACES | 234

189 TRAINING LAB RABBIT | 189 B Y M AT T F I T Z G E R A L D

LANE LINES | 194 B Y PA U L R E G E N S B U R G AND ALISTER RUSSELL

THE BIG RING | 198 B Y M AT T F I T Z G E R A L D

ON THE RUN | 202

BY ABBY RUBY

SPEED LAB | 204

BY TIM MICKLEBOROUGH

NUTRITION | 208 B Y P I P TAY L O R

MIND GAMES | 210

BY AMANDA MCCRACKEN

DEAR COACH | 212

6

T R I AT H L E T E

|

234

JUNE 2008

|

B Y R O C H F R E Y & PA U L H U D D L E

TRAINING FEATURE | 216 B Y D AV E S C O T T

T R I AT H L E T E M A G . C O M

224

COVER: AMANDA BEARD PHOTO BY TIM MANTOANI

Project2:AD

4/10/08

2:08 PM

Page 2

Project2:AD

4/10/08

2:04 PM

Page 2

They come for our air.

Project2:AD

4/10/08

2:04 PM

Page 3

©2008 Giro

THE GIRO® IONOS™. Ventilated like no other helmet in this world.

Project2:AD

4/10/08

2:05 PM

Page 2

Project2:AD

4/10/08

2:05 PM

Page 3

J290_TOC_Features_rr.qxd:Contents

4/11/08

10:01 AM

Page 12

CONTENTS No. 290

JUNE 2008

FEATURES

TRIATHLETE’S 2008 SWIMSUIT ISSUE | 56 Home to the Ford Ironman World Championship, Kailua-Kona’s mid-October race-crazed atmosphere spirals down to a halt following the Ironman. The serene Kona Coast was the setting for our 2008 swimsuit issue.

PHOTOS BY TIM MANTOANI S T Y L I N G B Y N ATA L I E B O H L I N

ARE YOU A LEVEL-SIX PERFORMER? | 120 Achieve more by developing a winning mindset B Y M AT T F I T Z G E R A L D

WILL RECORDS FALL? | 128 The 2008 assault on the women’s Ironman world record

BY TIMOTHY MOORE

2008 RACING-FLAT REVIEW | 138 Race-day minimalism at its finest B Y J AY P R A S U H N

SOLIDS, SEMI-SOLIDS OR LIQUIDS? | 144 What’s the best option for fueling your raceday energy output?

B Y B I L L N A D E A U , M . S . , R . D. E .

AND BRAD CULP

ON THE COVER SPECIAL ISSUE: 2008 SWIMSUIT EDITION | 56

DAVE SCOTT: 6 STEPS FOR A SWIFT 70.3 RECOVERY | 216 RACE-DAY NUTRITION | 144 RACING FLAT REVIEW | 138 WORKOUTS FOR A QUICKER 5KM SPLIT | 202

12

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

4/10/08

2:09 PM

Page 2

Š 2007 PEARL IZUMI

Extremely low plate stack height of just 7mm keeps the ball of your foot closer to the pedal axle than a couple of horny teenagers on an oversized sectional.

Unidirectional Carbon Sole delivers optimal power transfer to pedals with an astonishing, physics-defying strength-toweight ratio.

TRI FLY II

Synthetic leatherlined heel cup puts a cobra-clutch hold on your foot while you sink your fangs into the competition.

Supreme heel retention equals highly venomous power transfer.

CARBON 235 GRAMS

FOR RACE DAY THE TRI FLY FEATURES A VENTED UNIDIRECTIONAL CARBON FIBER SOLE, A FULLY LINED MESH UPPER FOR BAREFOOT COMFORT, AND NOTCHED, REVERSE PULL STRAPS FOR A QUICK TRANSITION.

pearlizumi.com

J290_FirstWave_ce_rr.qxd:CheckingIn

4/11/08

10:02 AM

Page 14

FIRST WAVE

High five Photo by Robert Murphy/bluecreekphotography.com American Olympic hopeful Sarah Haskins accepts congratulations from the crowd as she glides to victory in the first annual Miami International Triathlon, on March 16. Haskins blew past the talented field in 1:58:12, and American Matt Reed bested the men’s field in a time of 1:45:31.

14

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

J290_FirstWave_ce_rr.qxd:CheckingIn

4/11/08

10:03 AM

Page 15

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

15

Project1

9/4/07

3:47 PM

Page 2

& A E]`Ya B`O\aWbW]\ EWQYSR TOab

Project1

9/4/07

3:47 PM

Page 3

J290_StartingLines_ce_mf.qxd:Training

4/11/08

10:05 AM

Page 18

Courtesy Mitch Thrower

STARTING LINES No.290 • June 2008 Publisher John Duke Associate Publisher Heather Gordon VP, Sales & Marketing Sean Watkins Editor-in-Chief T.J. Murphy, tmurphy@competitorgroup.com Managing Editor/Interactive Brand Manager Cameron Elford, celford@competitorgroup.com Senior Editors Jay Prasuhn, jprasuhn@competitorgroup.com; Matt Fitzgerald, mfitzgerald@competitorgroup.com Assistant Managing Editor Rebecca Roozen, rroozen@competitorgroup.com Photo Editor John Segesta, jsegesta@competitorgroup.com Associate & Interactive Editor Brad Culp, bculp@competitorgroup.com International Editor Shane Smith, ssmith@competitorgroup.com Graphic Designer Oliver Baker, obaker@competitorgroup.com Contributing Writers Roch Frey, Paul Huddle, Tim Mickleborough, Scott Tinley Contributing Photographers Delly Carr Robert Murphy Medical Advisory Board Jordan Metzl, M.D., Krishna Polu, M.D., Jeff Sankoff, M.D. Production/Circulation Manager Heather Gordon, hgordon@competitorgroup.com Customer Service Linda Marlowe

Got swimsuit?

I will never forget my surprise years ago as I completed a set of 100s and looked up from my swim lane to see the Sports Illustrated supermodel of my dreams standing there at the edge of the pool staring down at me. Elle MacPherson was the classic new hybrid woman—athletic, healthy, sexy—that had catapulted newsstand sales of the SI swimsuit edition into the stratosphere.

So it was a special weekend when I got a chance to chat with her while she was shooting the swimsuit edition in San Diego. I learned that she went to the same high school as 1994 Ironman champion Greg Welch, who was a close friend of Elle’s auntie. Elle knew about the Ironman and really admired triathletes. A friend snapped a few photos of Elle and me chatting, and I mailed one to her to sign and send back, which she did: “Lots of love and luck in the Ironman. —Elle” A swimsuit issue, whether it’s the SI version or the one you are holding in your hands right now, inevitably generates controversy, and the letters we receive (both critical and supportive) for our swimsuit issue are almost as eagerly anticipated on our end as the issue itself may be on yours. Still, it seems important to remember that triathlon is a celebration of what we can do with our bodies and minds. It seems only natural to admire each other’s form as we attend triathlons and as we skim the pages of this magazine.

I have a great friend, Nicole, who, after traveling to Ironman Hawaii to pass out water as a volunteer, created a photo collection of all the best male bodies in Kona. “Triathletes have the best bodies,” she commented. “Of course I’m going to take pictures.” And every year, on my blog, I post the “Butt Blog,” which highlights all the best butts of Kona—and it has the second highest viewership of any of the topics I’ve posted in three years.

Enjoy this year’s swimsuit issue. Our Triathlete supermodels have worked hard to attain their beauty, and all illustrate the key principle of classic design: form follows function. Who knows? Perhaps one Train Smart, day you’ll look up from your swim lane and see one of the triathlete swimsuit supermodels getting ready to swim in your lane--or perhaps in the next faster lane. After all, this is Mitch Thrower triathlon and we’re all in it together. mthrower@triathletemag.com 18

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Senior Account Executive Sean Watkins, Cycling & Events swatkins@competitorgroup.com Senior Account Executive Lisa Bilotti, Nutrition, Apparel, Footwear & Auto lbilotti@competitorgroup.com Marketplace Sales Laura Agcaoili, lagcaoili@competitorgroup.com Office Assistant Shannon Frank, sfrank@competitorgroup.com Accounting Vicky Trapp vtrapp@competitorgroup.com A publication of the Competitor Group Chairman David Moross President & CEO Peter Englehart Triathlete Magazine Offices 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024 Phone: (760) 634-4100; Fax: (760) 634-4110 www.triathletemag.com Attention Retailers: To carry Triathlete in your store, call Retail Vision: (800) 381-1288 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 self-addressed, stamped envelopes. Printed in the USA.

Project2:AD

4/10/08

2:10 PM

Page 2

J290_EditorsNote_rr_ce.qxd:Training

4/11/08

10:08 AM

Page 20

THE LEADER IN POWER

FOR TRIATHLON Train optimally with best-in-class CycleOpsTM Power products featuring PowerTap Technology. Available in a full range of tri-specific solutions designed to help you achieve peak performance.

PowerTapTM SL 2.4 Disc The world’s first ever wireless power meter.

Now for the dirt.

PowerTapTM SL 2.4 The world’s leading power meter.

Wireless and available in multiple race wheel options.

Bring it on

By John Duke Pro 300PTTM Indoor Cycle The only indoor cycle that measures power.

Visit CycleOps.com to find a CycleOpsTM Power retailer near you.

Saris Cycling GroupTM is Saris Cycle RacksTM and CycleOpsTM Power.

T

The initial concept of the swimsuit issue was mine. I had to sell it to my editorial team then, and I am pretty sure they would be okay if I pulled the plug on it now: When the inevitable onslaught of letters begins, the editorial team has to answer them, and when the insults and harsh words come, they’re the ones dealing with it.

But I still believe in the concept. In April we published our bike-buyer’s guide, featuring some of the sexiest stuff available for you to ride in the pursuit of your passion. Some may argue that many of these bikes are even sexier than the swimsuits you will find in this issue.

20

T R I AT H L E T E

|

JUNE 2008

|

So this month we present the swimsuitbuyer’s guide. To give these suits the full benefit of the doubt we did go out and find some very attractive athletes to model them, but they are athletes nonetheless.

And before anyone jumps on the “why don’t you use real athletes” bandwagon, let me tell you about our models.

Let’s start with our cover girl. Olympic gold-medal winner Amanda Beard is not just a great swimmer; she is one of the greatest of her era. While she was in Kona for the swimsuit shoot she was performing workouts with Steve Borowski and his Kona Aquatics’ team. I’ll bet the harshest critics of this issue will tell their friends, when they see Amanda swim in China this summer, that she was on the cover of Triathlete magazine.

Then we have Koya Webb. During the shoot we had to hide a scar on her shoulder she earned the weekend before on American Gladiator. And of course we also have Karena Dawn, whom you may recognize as a regular in the pages of Triathlete.

Our two men are both serious triathletes. Lewis Elliott is a professional triathlete from Arizona, and David Low is a top age grouper from Honolulu.

Before I close I would be remiss in not thanking Diana Bertsch of Ironman for helping us set up a deal with the Sheraton at Keauhou Bay in Kona. This newly renovated hotel has a rich history with the Ironman, stemming back to the days it served as the bike-to-run transition for the event. Today it is a state-of-the-art resort just six miles from the Kailua Pier.

When you check out the photos in the issue, you might be amazed to discover that all but four of them were taken on the property of this fantastic hotel.

T R I AT H L E T E M A G . C O M

Tim Mantoani

PUBLISHER’S NOTE

Project2:AD

4/10/08

2:11 PM

Page 2

FITTER.FASTER.

FILTHY! MELANIE MCQUAID

3 time XTerra World Champion and CycleOps Power Test Rider

© Marty Wood

THE WORLD’S FIRST WIRELESS POWER METER. NOW FOR THE DIRT. The world’s leading power meter is now the world’s first power meter specifically engineered to go off-road. Featuring PowerTap Technology and wireless transmission from hub to handlebar, as well as a proprietary disc rotor to hub interface, compatible with most major brake manufacturers. The PowerTap SL 2.4 Disc is designed to take you and your fitness where it’s never been before.

PowerTap SL 2.4 Disc

Visit www.cycleops.com/tridisc to enter to win a PowerTap SL 2.4 Disc hub. Find out how the PowerTap SL 2.4 Disc can give you the competitive edge and find a CycleOps Power Test Center near you. Go ahead. Get one dirty.

CycleOpsTM Power. The Leader in Power.

Saris Cycling GroupTM is Saris Cycle RacksTM and CycleOpsTM Power.

Project2:AD

2/13/08

4:42 PM

Page 2

Project2:AD

2/13/08

4:42 PM

Page 3

J290_MailCall_rr_mf_ce.qxd:Training

4/11/08

10:12 AM

Page 24

MAIL CALL So, I was a little bit behind on my magazine reading. I just read the July 2007 issue a few weeks ago. Yes, I was that far behind. I’m currently deployed to the Middle East, and any good laughs are greatly appreciated. Your Dear Coach column with the bonk description gave me one of the best laughs I have had in ages. I have vivid memories of a bonk in the middle-of-nowhere, Texas. Scarfing a Mountain Dew and a Snickers at a roadside gas station so I could ride the 30something miles back home. Been there, done that. And no, I did not learn my lesson the first time!

I’m very lucky to have my bike (a blue and Bianchi green splash of color in an otherwise brown world) at a base where it is safe enough to ride, though the riding is a little different. You can ride down a road for a half-mile or a mile before you have to turn around at the razor wire. Then down the next road and out the gate by the nice young airman with the gun. Next, over to the best road on base—a whopping two to three miles before the turnaround at the sign that says, “No running, biking or walking past this point.” Rinse, repeat.

A few days ago I did a 31-mile ride on a five-kilometer circuit. I’m never more than a 15-minute ride from my door anywhere on base. If I bonk, the ride of shame home is more like a brief roll.

There are many things to look forward to when I go home. My own bed, home cooking and a color other

John Segesta/wahoomedia.com

Beating the bonk

Project2:AD

4/10/08

2:12 PM

Page 2

J290_MailCall_rr_mf_ce.qxd:Training

4/11/08

10:12 AM

Page 26

MAIL CALL than brown come to mind. But thank you for adding one more to the list—the freedom to ride far enough from home to bonk.

I can almost taste the Mountain Dew and Snickers now.

Capt. Jennifer DiCarlo, USAF Middle East

The science behind the sport

As a high-school math and pre-engineering teacher (and borderline obsessed triathlete), I am always looking for real-world applications and cool jobs that being good in math and engineering can provide. There were multiple articles in the April edition that I thought were so cool—the math behind gear ratios, the awesome jobs the engineers in the Engineer’s Roundtable article get to do and the carbon-fiber primer article were sweet! I had just finished a topic on engineering materials and properties—and then this article all about how cool carbon is! Great job guys. Keep up the variety of topics and tri hard.

Bob Spath Van Wert, Ohio

A fellow sandbagger

That was the funniest article I have ever read from you (“The sandbagger,” Starting Lines, April 2008).

Being a new dad, devoted husband and competitive triathlete with an extremely stressful job, I too am a sandbagger. My gym bag is always packed and in my car so I can schedule appointments close to the pool. I’ve done many a ride on the trainer while on conference calls or returning e-mails via BlackBerry.

“Mr. and Mrs. Client, don’t mind my bike on the roof of my truck . . . now let’s review your stock portfolio; and by the way, where are the steepest hills around here?”

How come if I told my co-workers I was leaving at noon on a Wednesday to play golf, they wouldn’t bat an eyelash; but tell them I have a three-hour brick workout and they think I’m nuts.

Keep up the great writing!

Jason Macaluso Via e-mail

West Coast style

After reading the letter (“Are we all family,” Mail Call, February 2008) published in Triathlete magazine I couldn’t help but respond. While I too have read many times about the triathlete family, it only goes so far. Triathlon is an individual sport, but if you were trying to flag the group down for help and they rode by you, then shame on them.

Also, you’re in Arizona, not really the West Coast or known for having the friendliest people. We here in San Diego get flooded with “Zonies” every year, so I know what you’re talking about. If you want to see how the West Coast does it, come to San Diego. As I’m writing this I’m sitting in Mission Bay in my beach chair and just watched a guy ride by in a suit and tie on his beach cruiser. Now that’s West Coast style.

I hope you find some good friends like you had in Philadelphia.

Alexander Hinojosa San Diego, Calif.

Introducing The T3 Athletic Recovery Mattress™

I KNEW IN THE FIRST 5 SECONDS, THE T3 WAS SUPERIOR TO ANY MATTRESS I’VE OWNED. I WAKE UP FEELING

RESTED AND PAIN FREE.

WITH 2 KIDS NIGHT TIME REST IS VERY IMPORTANT TO ME.

(AND MY TRAINING SCHEDULE),

Lucy Smith Two-Time World Duathlon Silver Medalist (and Supermom) The Official Mattress of Ironman®

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.

Project2:AD

4/10/08

2:12 PM

Page 2

Project2:AD

4/10/08

2:15 PM

Page 2

ANOTHER STEP. CONGRATULATIONS KATE MAJOR ON BEING ATOP ANOTHER PODIUM STEP — THIS TIME AT IRONMAN AUSTRALIA.

Kate again used our Carbon Base Bar and clip-ons, Flow saddle and our specially-designed carbon tubular wheels.

Like Kate, we just keep getting FASTER.

visit BLACKWELLRESEARCH.COM or call us at

877-228-8804

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

4/11/08

10:53 AM

Page 29

SUB HEADING

CHECKING IN

John Segesta/wahoomedia.com

CHECKING IN

INDUSTRI | MEDICALLY SPEAKING | TRAINING TIP | REALITY CHECK | 70.3 SERIES SELECTION | BEIJING COUNTDOWN | LIFE TIME FITNESS SERIES | REVIEW PRO BIKE | CADENCE CYCLING | ON THE WEB | GATORADE ATHLETE | TRAVEL TALK NA SPORTS T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

29

4/11/08

10:53 AM

CHECKING IN CORRECTIONS: On page 182 of the April issue, we wrote that the Zoot Ultra Tempo retails for $120. It actually retails for $130.

Also in our April bike-buyer’s guide, due to a clerical error Kuota was omitted from our listings of tri bikes. For more on two-time Kona champion Normann Stadler’s bike of choice, please visit kuota.it.

Triathlete regrets the errors.

Collection of multisport articles published in Blazeman’s honor Triathlete Steve Brown has released a collection of previously published multisport articles, interviews and short stories to serve as a fundraising effort and dedication to the life, memory and mission of Jon “Blazeman” Blais.

Blais in 2005 became the first patient with Lou Gehrig’s disease to cross the finish line of the Ford Ironman World Championship. In May 2007 Jon lost his battle with ALS, but his spirit carries on through The Blazeman Foundation. A portion of the proceeds from Brown’s collection benefits the foundation in its fight against ALS. Although this is not a book about Blais, it connects with the spirit of the multisport athlete. A fitting tribute.

Go to lulu.com/content/1716091 or remissionman.com to preview and order.

Page 30

INDUSTRI

slope, wind speed, elevation, power and, most notably, CdA versus time (known as Time Advantage). iBike’s Time Advantage allows riders to see exactly how much time they’ve gained (or lost) due to minor tweaks in their riding position or equipment selection. Cyclists will know once and for all exactly how much time they lose by sitting up to drink, not going into a tuck on a downhill or falling out of their optimal riding position. The iBike Aero will be released this spring. Look for a complete review in an upcoming issue of Triathlete, or visit ibikesports.com for more information.

Triathlon’s Interbike debuts at TriFest ‘08

triathlon powerhouse T.J. Tollakson.

“You’ve got the best cycling in North America out your back door here,” said Steve Fleck of Nineteen Wetsuits. “How often do you get to do a ride with Steve Hed, Dan Empfield, pro triathletes like Paulina Allen, Mark Van Akkeren and T.J. Tollakson? It was a great event with great potential.”

ITU announces host cities for future multisport world champs The International Triathlon Union announced it has awarded four multisport world championships in 2009 and 2010 to four different cities. They include:

First computer to measure aerodynamic drag in real time

In what is quickly being dubbed triathlon’s Interbike, TriFest ’08, which took place Feb. 26 through March 6, lived up to its hype, bringing 63 vendors to Tucson, Ariz.

The inaugural event showed off new spring gear but also added a unique component: a conference panel, complete with Mark Allen, Dan Empfield, Steve Hed and Sally Edwards, among others. Event organizers assembled group rides, with multisport legend Jimmy Riccitello and rising

By Brad Culp

After years of engineering, Velocomp, makers of the iBIke power meter, has found a way to make drag readings accessible for the average Joe. The iBike Aero measures the aerodynamic drag coefficient (CdA) by combining applied force measurements with opposing force measurements, making it possible to compute real-time drag.

The computer also measures speed, hill 30

T R I AT H L E T E

|

JUNE 2008

Jay Prasuhn

Velocomp introduces iBike Aero power meter

|

T R I AT H L E T E M A G . C O M

Concord, N.C., USA for the 2009 ITU Duathlon World Championships; Perth, Australia for the 2009 ITU Long Distance Triathlon World Championships; Edinburgh, Scotland for the 2010 ITU Duathlon World Championships; and Immenstadt, Germany for the 2010 ITU Long Distance Triathlon World Championships. For more information, go to triathlon.org.

SCOTT to sponsor Zoot Sports tri team SCOTT USA is the new equipment sponsor for the Zoot Sports triathlon team. The team will ride the carbon Plasma triathlon frame equipped with Shimano Dura-Ace, Zipp wheels and Profile components. “We feel confident that having more soldiers on the front

Courtesy the manufacturer

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

Project1:AD

4/10/08

11:04 AM

Page 1

4/11/08

10:53 AM

CHECKING IN lines will increase the word-of-mouth endorsements of our triathlon products,” says Adrian Montgomery. “We also see many new faces rising to the top of the sport.” For more information, contact Adrian Montgomery at 208-622-1036 or amontgomery@scottusa.com.

Foster Grant to title Ironman World Championship 70.3

INDUSTRI

2008 event will take place on Nov. 8, and Foster Grant will continue its support through 2009.

FGX International, the parent company of the Foster Grant brand, is a leading designer and marketer of non-prescription reading glasses, sunglasses and costume jewelry. FGXI also has licenses in certain product categories from Ironman, Levi Strauss, Body Glove and C9 by Champion.

“With the sun shining in Clearwater nearly 360 days a year, it is natural that the maker of Ironman sunglasses titles this great event,” says Bill Potts, vice-president of marketing and business development, Ironman Corporation.

For more information on the Foster

MEDICALLY SPEAKING

The annual 70.3 World Championship held in Clearwater, Fla., has a new title sponsor in Foster Grant, a long-standing Ironman partner. The

Page 32

The mystery of numb feet

By Jordan D. Metzl, MD Carol is a 31-year-old triathlete who comes into the office with a strange story. “Doc,” she says, “my feet seem to go numb during my bike. By the time I get to my run, I can’t feel my toes.”

Numb feet are a surprisingly common complaint in the office. It can occur on the bike, as with Carol, or on the run or 32

T R I AT H L E T E

|

JUNE 2008

|

sometimes during both.

When biking is the cause, numbness usually results from compression of the nerves that supply sensation to the feet and toes—a condition that can be caused by a herniated or bulging disc, which pinches the nerve as it exits the spinal canal. In these cases, the athlete often complains of numbness in the legs, feet and toes that worsens when he or she bends forward. In these cases, an MRI of the spine can help with the diagnosis. Numb feet on the bike can also be due to poor circulation that is

T R I AT H L E T E M A G . C O M

Grant Ironman World Championship 70.3, go to ironman.com.

Announcing the Athletes for a Cure Triathlon Athletes for a Cure, a fundraising initiative of the Prostate Cancer Foundation, announced its inaugural Athletes for a Cure Triathlon scheduled for Sept. 21, 2008, at the Fort Wilderness Campground in Disney World. The event, formerly known as the popular Disney International Triathlon, will donate a portion of each entry fee to Athletes for a Cure. For more information, go to afactri.com.

caused or exacerbated by poor position or shoes that are too tight.

When numbness on the run is the problem, especially when it’s one-sided, a common problem called a Morton’s neuroma can be the culprit. This is an extra ball of nerves that can develop between the foot bones, or metatarsals.

Morton’s neuroma often causes several numb toes on one foot and is best diagnosed by an ultrasound and best treated by an ultrasound-guided injection into the neuroma to shrink it.

With Carol, her pain worsened when she bent forward, and she turned out to have a moderate-sized disc herniation in her spine that was treated with antiinflammatory medicine and physical therapy. Her numb feet were fixed within two months.

Jordan D. Metzl, MD, is a nationally recognized sports-medicine specialist at Hospital for Special Surgery in New York City. In addition, Dr. Metzl is a 25-time marathon runner and five-time Ironman finisher.

John Segesta/wahoomedia.com

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

4/10/08

2:16 PM

Page 2

© 2008 TREK BICYCLE CORPORATION

Project2:AD

LEVI GOT THE UPGRADE

The AEOLUS SERIES. Cheat the wind. www.bontrager.com

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

4/11/08

10:53 AM

TRAINING TIP

BEFORE

CHECKING IN

Page 34

of falling off face first. He had grooved his cranks from heel strikes, and his feet were floating around with little stability. His saddle was set so low he was unable to tap into his glutes. His Zone 4 CompuTrainer Spin Scan test for one half-mile revealed a fairly pedestrian power output of just more than 200 watts.

Merging bike and body

The data Using Spin Scan plus and a bit of coaching and then documenting the results with WattsUp software, Brad’s time for the half-mile dropped from 1:29 at 20.1 mph to 1:11 at 25 mph. His initial wattage of 202 was increased to 350 on the second test. In spite of this huge increase in power output, his heart rate dropped from an average of 138 beats per minute to 126. On the efficiency side, his overall Spin Scan score went from 50 to 56 with a notably more balanced average torque angle.

34

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Courtesy John Howard

AFTER

5. Tilting the aerobars down too far off level and twisting the

By John Howard and Dr. Ernie Ferrel hands and wrists to accommodate the bars is an error we see often.

FiTTE is the acronym used for our Tilting the bar slightly up from level mission. We mobilize your Fitness, allows the body to work in a far more effiTraining, Technique and Equipment in a cient manner. practical and powerful way by blending aggressive mechanical adjustments with Dr. Ferrel and I had the opportunity soft-tissue-release techniques to access to work with Triathlete’s associate editor your deeper muscle reserves.

Brad Culp, a strong cyclist who came to Our bodywork is based on Dynamic us complaining about having one of the Motion Therapy (DMT), a very specific, fastest bike splits in his age group at myofascial release technique developed Ironman Florida and then “dying” the

by Dr. Ernie Ferrel. DMT clears up joint moment he got on the run course. and muscle limitations by normalizing soft-tissue function, thereby opening up John Howard’s observations: the joint angles and straightening the We mounted Brad’s bike on the force vector in the pedaling stroke.

Computrainer. He climbed aboard and There are five common mistakes we looked like a crab on a rock, in jeopardy often see bike fitters make.

1. Most bike fitters fail to physically connect the specific bony landmarks used to measure the proper knee angle in a bike fit. It’s not the same for every athlete.

2. Many fitters ignore the feet completely. Our objective is to line up the ankle with the knee and the knee with the hip, thus straightening the leg motion and increasing the potential force to boost power.

3. Fixing leg-length discrepancies (shimming the short side) without first evaluating anatomical or muscular anomalies may actually increase hip rotation and pelvic instability, which can contribute to poor biomechanics.

4. Most fitters have a tendency to adjust saddles too low. This may put unnecessary torque on the knees and compromise the lower back.

When Brad walked into our fitting studio, I knew we had a lot of work to do.

He had a swagger and appeared to waver from side to side as his body bobbed up and down. A closer look revealed he was walking with his feet externally rotated and his hips bouncing all over the place.

A quick check revealed excessive bilateral pronation, counter-rotated hips and a leg-length discrepancy with the right leg approximately 5-7mm longer than the left. His VMOs and glutes were weak on both sides. After a series of simple stretches and some soft-tissue work (DMT), Brad was loose and ready to get on the bike for round two.

Courtesy John Howard

Dr. Ernie Ferrel’s observations:

Project2:AD

4/10/08

2:21 PM

Page 2

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

4/11/08

10:53 AM

CHECKING IN

Page 36

REALITY CHECK

Quality training combats deconditioning For the conditioned multisport athlete, a week or two away from training won’t adversely impact your fitness. In fact, the truth is many athletes find unplanned rest puts some snap back in their legs and can improve the overall quality of their training. This same effect is experienced after a wellplanned taper for a key event. However, if the pattern of deconditioning continues for three weeks or more, there can be a marked decline in your fitness and overall performance.

An often-cited study conducted by Martin, Coyle et al (“Effects of Deconditioning after Intense Endurance Training on Left Ventricular Dimensions and Stroke Volume”) on six highly trained endurance athletes demonstrated as much as a 20-percent decrease in V02 max after eight weeks of inactivity with no further decline after 12 weeks. Therefore, deconditioning is a rapid process for even the most experienced athlete.

The good news is the more conditioned you are the slower the rate of

decline, should you be forced to take time off. In other words, the more miles you have in your legs over many years, the easier it is to maintain and even regain your level of conditioning following a period of downtime. This is one reason that developing an extensive base is so important.

In addition, research shows that by maintaining a high-intensity component in your training program (70 percent or more of your VO2 max), you can dramatically reduce your training volume yet still maintain fitness.

As a practical matter, quality trumps quantity. So when you’re short on time opt for short, faster workouts, including several hard repetitions at 70-90 percent of your V02 max. An example might be a 40-minute bike ride, preferably on the trainer, including a 10- to 15-minute warm-up followed by 6-8 x 1-minute hard tempo intervals on 1 minute rest, then a 10- to 15-minute cool-down.

ride. The highest point in all of Rhode Island is only 812 feet, so you won’t have to worry about doing much hill training before race day.

Athletes will wrap up the event with a flat two-loop run through downtown

Providence. Athletes will finish next to the picturesque capitol building, where they’ll be within walking distance of the renowned Union Station Brewery and can recover with a Dry Irish Stout or Old Willy IPA.

Troy Jacobson is a former pro triathlete and has coached since 1992. Learn more at coachtroy.com.

John Segesta/wahoomedia.com

By Troy Jacobson

70.3 SERIES

Little state, big race Amica Ironman 70.3 Rhode Island set for July

Rhode Island is 48 miles long and 37 miles across. Local triathletes and cyclists have no problem biking around the entire perimeter of the state in a single day. It seems implausible that such a small mass of land could host a 70.3-mile race, but on July 13 Ironman will call Providence, R.I., home for the inaugural Amica Ironman 70.3 Rhode Island.

The event will kick off with a swim at Roger Wheeler State Beach in nearby Narragansett, with athletes shielded from the open ocean. By mid-July the Atlantic should warm up to about 70 degrees, so wetsuits will be allowed, although the water should be comfortable.

After the swim, athletes will set off on a 56-mile bike tour, which encompasses just about the entire state. The course will roll through the towns of Exeter, West Greenwich, Coventry, North Scituate and Johnston, with the terrain remaining relatively flat for the whole 36

T R I AT H L E T E

|

JUNE 2008

|

Courtesy Providence Warwick Convention Visitors Bureau

By Brad Culp

T R I AT H L E T E M A G . C O M

Project1:AD

4/14/08

9:43 AM

Page 1

TM

Introducing...

Wind Tunnel Measurements At Your Fingertips The new iBike速 Aero provides competitive cyclists with exclusive data to help improve ride position, test the aerodynamic impact of the latest cycling equipment, and determine the optimal combination of power and aerodynamics on-screen.

Designed specifically for the competitive cyclist The iAero delivers exclusive, easy-to-use measurements of aerodynamic drag effects and higher levels of accuracy and vibration resistance -- nearly 4 times that of the original iBike速 Pro.

Exclusive on-screen features When seconds matter, the iAero provides aerodynamic feedback that can help get you to the podium.

Snapshot Drag Coefficient Point-in-time aerodynamic drag coefficients on your iAero screen when you coast

Continuous Drag Coefficient* Continuous aerodynamic drag coefficients feedback at every point of your solo ride

Time AdvantageTM* Cumulative amount of time gained (or lost) due to changes in position or equipment during your solo ride

Standard iBike features Power measurement Hill slope Date and Time

Calories and Kilojoules Wind speed Trip time

Altitude Bike speed Sub-trip timer

Elevation gained Interval timer Trip distance

The most sophisticated cycling computer ever designed iAero exclusive information provides a new way to improve your training and overall competitiveness.

And with an optional ANT+Sport direct force power meter, you can make real-time adjustments during your ride that allow you to optimize both aerodynamics and power.

TM

Superior accuracy and consistency combined with revolutionary new tools for aerodynamics measurement help competitive cyclists go faster, easier. * requires use in combination with a direct-force power meter using ANT + Sport wireless communication ANT + Sport is a registered trademark of Dynastream Inc.

Find out more at

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

4/11/08

10:54 AM

CHECKING IN

Hydro-vision

Choosing the right goggle can make a big difference on race day

By Brad Culp When it comes to goggle selection, triathletes have a thing or two to learn from elite swimmers. We have to have just

Page 38

SELECTION

the right aerobars, shoes and wetsuit; however, we seldom put much thought into the goggles we wear on race day. Simply grabbing a pair out of a bargain bin won’t do. Elite swimmers spend years finding the right goggle to fit their face and then swear loyalty to one style for their entire career.

This month, we gave some of the most popular open-water goggles a try, so check them out and find the right ones for you.

Water Gear Metallic Swedish Pro $15

Aqua Sphere Vista Mask $35

Highlights: The Quick-Fit system makes adjusting the tightness of the straps incredibly easy, even while you swim. The ultra-wide lenses provide crystal-clear sight and make buoy spotting a breeze.

Best for: Those who want the security of a tight seal and the range of vision that only a mask can provide. aquasphereswim.com

Highlights: No seal means there’s no seal to break. If you assemble the nosepiece properly the goggle will fit securely in your eye sockets and completely prevent leaks.

Best for: The purist who doesn’t need all the frills of a high-tech goggle. In about five minutes you can assemble the goggle yourself for a completely customized fit. Swedish goggles are prone to fogging, so it’s best to use anti-fog spray with them on race day. watergear.com

TYR Nest Pro Metallized $26

Highlights: Softer gaskets make for a comfortable fit that doesn’t put too much pressure on the eye sockets. The Nest design creates a grid-like effect and distributes pressure and the seal evenly throughout the gasket.

Best for: Long-course triathletes who want a goggle that won’t hurt their eye sockets for 2.4 miles. tyr.com

Barracuda Triton $22

Highlights: The soft, larger gaskets are designed to fit snugly around the bone structure of your face. The patented wire-core frame makes the goggle extremely flexible, so it can fit a wide range of face types.

Best for: Athletes with bigger faces. The gasket is a bit wider than most and is perfect for athletes who experience leaks with a smaller frame. skylinenw.com

Finis Energy

$13

Highlights: The price. You can afford to buy a few pairs. The soft gasket keeps your eyes comfortable, while the rear-pull strap makes adjustments a snap. We also liked the curved lens, which reduces underwater distortion.

Best for: Athletes who can’t stand the discomfort of a hard-gasket goggle and who want clear vision above and below the surface. finisinc.com 38

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

$30

Highlights: New for 2008, the Xtreme V1000 is sort of a mix between a low-profile goggle and a high-visibility mask.

The silicone skirt-seal is softer than that of most masks on the market, which can make a big difference when it’s pressed against your face for 2.4 miles.

Best for: Those who enjoy the smaller fit and look of a low-profile goggle with the unmatched visibility of a mask. viewswimming.com

Highlights: The Biotech onepiece frame is very flexible and can adjust to fit just about any face shape. We also enjoyed Zogg’s Fogbuster technology, which completely eliminates fog, even when you’re in the water for over an hour.

Best for: Athletes who just can’t find a goggle to fit their face. The Predator is also available in a smaller size for those with a smaller facial structure. synergysport.com

Courtesy the manufacturers

VIEW Xtreme V-1000

Zoggs Predator Wiro-Frame $25

Project2:AD

4/10/08

2:22 PM

Page 2

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

4/11/08

10:54 AM

CHECKING IN

Page 40

BEIJING COUNTDOWN help a little, but that is not me. I like to be strong all around. You cover all your bases that way.

If you could win one race in 2008, aside from the Olympics and world champs, what would it be?

I don’t want to win just one race; I want to dominate them all. I really believe I can be a factor at any race, including St. Anthony’s, Alcatraz and the Life Time Series.

What kind of goals have you set to give yourself the best chance of racing in Beijing in August?

You got a chance to race in Beijing last summer. What do you think of the Olympic course and the city as a host?

Catching up with American Olympic hopeful Matt Reed

By Brad Culp

H u n t e r Kemper and Andy Potts may be the first names that come to mind when one thinks about American short-course stars, but Kiwiturned-American Matt Reed is gunning to change that perception. Unbeknownst to many, Reed finished the 2007 season as the top-ranked American in the ITU World Cup standings, and he plans on riding that wave all the way to an Olympic berth. Triathlete caught up with Reed shortly after he finished up a training camp in San Diego.

Triathlete: 2007 was a pretty solid year for you. What do you think was the highlight of the season?

Matt Reed: The first U.S. race of the [2007] season was the highlight.

40

T R I AT H L E T E

|

JUNE 2008

|

I wasn’t expecting to break the record at St. Anthony’s. My running wasn’t going great at the time, but I had a good day and executed the plan. World champs was a solid day for me as well. Unfortunately, I ran into the fencing just out of T2 and it cost me big time. I had to run up to 14th. I just wish I could have left transition with the speed of the top eight guys . . . Next year.

You’ve always seemed to find a balance between doing some of the more popular races in the U.S. and competing on the World Cup circuit. Where would you say your focus is?

I don’t focus on any format. I just train hard and get as fit as I can. My best draft-legal races are when I am in my best non-drafting form. Maybe if I did focus on one format it might

T R I AT H L E T E M A G . C O M

I think the country is too polluted, but hey, everyone will have to deal with the same conditions. As for the course, it’s a true strength course. I would love the chance to race that course all-out with nothing to lose.

As you know, USAT decided to move the Olympic Trials from Honolulu, Hawaii, to Tuscaloosa, Ala. What do you think about that decision?

It doesn’t affect me. Our federation is taking the athletes’ best interest to heart. Whenever and wherever I will be ready. I have waited four years for a chance to race the Olympics. Four years is a long time, and I will be ready to leave nothing in the tank that day.

Take yourself out of the equation. Which American male has the best chance to get a medal in Beijing?

Hunter Kemper. Experience means so much. He’s been to two Olympics and has been at the top of the world rankings. He is a master of consistency and is a lab rat, as I call him. He covers all his bases. He makes sure he has everything set and lined up. Plus he is a dad. I will tell you, us dads are hard to beat.

John Segesta/wahoomedia.com

I really felt my run was not where it needed to be last season. That is my major focus going forward. Andy [Potts] and Hunter [Kemper] are great athletes. Each of us has our strengths and we push each other to control our weaknesses. I am planning on having no weakness [this season].

Project1:AD

4/15/08

1:14 PM

Page 1

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

4/11/08

10:54 AM

CHECKING IN

Page 42

LIFE TIME FITNESS SERIES

Race to the Toyota Cup

More at stake for pros and amateurs at the 2008 Life Time Fitness Series

By Brad Culp

sional side will be a bit more complicated than for the amateurs. In order to be eligible, pros must start all five races and will earn points based on their finish at each event. The top four of five finishes for each pro athlete will be totaled, and the athlete with the most points after the Toyota Dallas U.S. Open will be crowned Toyota Cup champion. That athlete will also receive the first-place series bonus of $60,000.

As in 2007, an elite-amateur wave will be contested at each event. In order to be eligible for this wave at Minneapolis, New York, Chicago and Los Angeles, athletes

Courtesy Triton

REVIEW

With a total prize purse of $1,440,000 across the five Life Time Fitness Triathlon Series events, professional triathletes don’t need much more of an incentive to put the hammer down. This season, amateur athletes will have a little extra motivation, as they’ll be competing for the honor of being the inaugural Toyota Cup champions. A male and female champion will be crowned in the professional, elite-amateur and agegroup amateur categories, for a total of six Toyota Cup champions in 2008.

Determining the titles on the profes-

must have finished within the top 20 percent of their age group in the 2007 USAT rankings. The top five male and female elite amateurs from the first four series events will qualify for the elite-amateur championship in Dallas, with the top overall male and female at the U.S. Open crowned Toyota Cup champion. In addition, these 40 athletes who qualify for Dallas will have their hotel and airfare costs covered for the Toyota U.S. Open.

As for the rest of the age-group field, the top 10 male and female finishers at the first four series races will qualify for the age-group championship in Dallas.

The results for all age-group waves at the U.S. Open will be combined to determine male and female age-group Toyota Cup champions.

Triton Swim Trainer $1495

By Brad Culp

Yes, it may look like a torture device straight out of Braveheart, but we assure you it isn’t quite as painful as having all of your joints pulled out of socket. While tools like stretch cords are great for developing swim-specific power and endurance, the Triton targets these key muscle groups and also helps you develop proper stroke form. The machine is designed to improve six key aspects of the freestyle stroke: entry, catch, high elbows, stroke range, relaxed recovery and kick. It’s the only swim bench on the market with a kicking mechanism, which 42

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

also doubles as a leg curl to strengthen hamstrings and calves.

Aussie superstar Chris Legh is an avid Triton user and loves the convenience of swimming without actually driving to the pool.

“I typically jump on [the Triton] three or four times a week for a quick swim workout,” Legh said. “I like the fact that it forces you to find the path of most resistance, instead of letting your stroke suffer and finding the easy way out.”

About 20 minutes a day, three times a week, is all it takes to develop your swim-specific muscles and work out a few of those kinks in your stroke.

As an added bonus, Triton is offering free shipping to all USAT members. Learn more at tritonfitness.com.

Project2:AD

2/13/08

1:05 PM

Page 1

The laws of physics were meant to be broken.

08 xenith t2 An industry first front brake caliper system that allows the front brake to be encased within the fork, shielding it from leading-edge airflow (patent pending). The rear brake is similarly tucked and shielded under the chainstay.

A dual-position aero carbon seat post offers an extraordinary range of saddle positioning: full forward as favored by triathletes, or set back as favored by time trialists.

The relationship between time, acceleration, velocity and its effect on energy can take years of study to understand. Or you can get on a Xenith T-series bike from Jamis and immediately comprehend.

You have to cheat the wind to beat the clock and the new T2 and T1 give you absolute advantage. Every detail has been designed to reduce aerodynamic drag, increase stiffness and optimize strengthto-weight characteristics, beginning with a handmade frame formed from NACA airfoil profiles precisely manufactured according to our proven Xenith high modulus carbon fiber manufacturing process.

Official Bike Sponsor

With aerodynamically shielded front brakes (patent pending), internally routed cables, integrated seat tube collar, short head tube, credit-card gapped rear wheel, 78° seat angle and a two-position/non-integrated seat post that lets you pedal in your preferred position, you’re ready to bridge the gap from start to finish or water to run in the fastest time possible.

Will you break the laws of physics? Who cares? It’s your personal best you’re after.

Xenith T is the bike to get you there.

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

4/11/08

10:54 AM

CHECKING IN

Page 44

PRO BIKE

K

D

C

A

H

J

G

B

E

I

Chris Brown

F

By Jay Prasuhn

The female long-course talent pool out of Canada has included many top names from Lori Bowden to Lisa

44

T R I AT H L E T E

|

JUNE 2008

|

Bentley and Heather Fuhr. So how is it that Sara Gross has flown so far under radar with a stack of solid results? Last year Gross caught our eye after she closed on Bentley at Ironman Canada to take a very close second in 9:43. But she’s no newbie, with nine top-five finishes in the last four years, including a runner-up finish at Ironman Western Australia in ’06.

We were intrigued by Gross’ bike for a few reasons: She has the new P3 Carbon paintjob; her bike is bedecked in FSA gear from the cockpit (Vision base bar and clip-ons) to the crankset (FSA SLK Light, fit with a KForce TT chainring); and she runs an exceptionally forward saddle position with 650c wheels. With the 650c P3C, bottom-bracket drop is higher and stack and reach are optimized for smaller riders.

T R I AT H L E T E M A G . C O M

For more on Gross, go to saragross.ca; for more on the P3 Carbon, go to cervelo.com.

A Frame Cervelo P3 Carbon, 48cm B Fork Wolf TT C Headset Full Speed Ahead Orbit IS,

1 1/8” D Aerobar Vision carbon base bar E Groupset Shimano Dura-Ace 10-

F

G H I J K

speed (rear derailleur with FSA ceramic pulleys), 11-21 cassette Crankset Full Speed Ahead SL-K Light with K-Force TT chainring, 42-55, 170mm cranks. FSA MegaExo ceramic bottom bracket Wheels Hed 3C carbon, 650c Tires Continental Competition, 700c x 19mm tubulars Pedals Look Keo Carbon, titanium spindles Hydration Pazzaz carbon bottle cage Saddle Selle Italia/Cervelo TT

Chris Brown

Sara Gross’ Cervelo P3C

4/10/08

2:23 PM

Page 2

John Segesta Photography

Project2:AD

lace ‘em up.

The season is on. Every stride brings you one step closer to your goal. There’s no room for junk miles, poor choices, do-overs. Fuel your season right with the premium energy of GU.

wherever you go

whatever you do

choose gu

4/11/08

10:54 AM

CHECKING IN

Page 46

CADENCE KONA CHALLENGE swimming as much as five days a week, with at least 3,000 yards in each session.

I’ve placed a greater emphasis on interval and drill training as opposed to mindless yardage. I’ve also found that a weekly time-trial swim is a great benefit. At least once a week I’ll do a long swim, sometimes 2.4 miles straight.

Checking in with our six Cadence Kona Challenge finalists Triathletes often hate swimming.

Sure, there are exceptions—Faris AlSultan, Andy Potts and Joanna Zeiger— but for the most part, swimming is just something triathletes do to get to their bikes. Our six finalists for the Cadence Kona Challenge aren’t exceptions. They hate swimming, but they’re learning to like it. This month, we checked in with the athletes to see what they’ve learned from their coaches and the extra time in the pool.

Mary Lou Hoffman: Since starting my training with Cadence, swimming has become the most mentally, physically and technically demanding discipline for me. I’m a new swimmer, having started just over a year ago, by taking lessons and spending my Saturday mornings at a local high-school pool with the Swim America kids. When you do it right it’s hard, but it feels good in the end.

Improvements come in small increments and coaching, guidance and evaluation by the experts can make all the difference in our ability to improve.

Scott Sharpe: My training has hit a small speed bump in the form of a calf strain. This has caused me to reduce my running, but I am still able to swim and ride with no pain. The upside is I am swimming more, and swimming has always been my weakest sport. My coach has me doing a ton of drills every workout, and not only am I getting in longer distances but I’m also starting to see improvements in my speed. My personal favorite is a 100-meter drill that includes 50 meters of a one-arm drill, 25 meters of kicking and a 25-meter swim. I can now swim the last 25 meters in about 20 seconds, which is much faster than a few months ago.

James Pearson: During my first season I didn’t really care about the swim.

My swim training was minimal because at 46

T R I AT H L E T E

|

JUNE 2008

|

the time I didn’t believe it mattered much.

By the end of the season I was doing sub2:20 Olympic-distance races but losing almost 10 minutes to my competition on the swim. One of my main problems was a lack of kick, which made it difficult to keep my body level and increased my drag through the water. My coach has me doing kick sessions with long fins to make the kick a more integral part of my stroke.

With qualifying for Kona as motivation, my goal is to take a 30-minute Olympicdistance swim and turn it into a sub-70minute Ironman swim.

Randy Christofferson: Last year I was able to lower my Ironman swim from 77 to 66 minutes. I’d like to end up in the 60- to 65-minute range by using somewhat of the same approach I used in 2007. I have made a few changes to my weekly swim workouts. I’ve been

Kate Conklin: I’ve always enjoyed swimming. The biggest change to my swim training since starting with Cadence has been swimming in the Endless Pool. It has all the benefits of swimming in the ocean or pool, without worrying about jellyfish or crowded lanes. If only I had one in my apartment.

It can get frustrating, though, because it won’t let you slow down when you start to get tired at one particular speed. You either have to hold your pace or slam into the wall behind you.

Elizabeth Wittmaack: The water is your friend. If you’re nasty to it and try to fight it, you will lose. I’ve learned your whole body should rotate together, never in sections. I try to think about my rotation coming from my core, with my whole body rotating in sync. If I keep my body long, tight and constantly rotating, I’m able to minimize drag and then it’s much easier to fine-tune other parts of my stroke. I also love using the Endless Pool at Cadence. It helps to have mirrors underneath, so you can actually see what your stroke looks like.

Coach Holden Comeau’s swimming tips A big misconception among the triathlon community is that swim training for the sport requires little attention to the freestyle kick. This is hugely problematic, especially for triathletes who are relatively new swimmers. It’s important to understand that kicking for a triathlete is not intended to directly increase thrust (which the kick certainly could, albeit with substantial effort). Instead, the freestyle kick should be used as a means of controlling the swimmer’s body rotation and position in the water. For many swimmers this task is often put on the pull, creating unnecessary effort for the arms.

With proper training, a swimmer can gain enough control over the kick so the stroke cycle and body rotation can be successfully coordinated to the rhythm of the kick. In my opinion, it’s best to experiment with as many different kicking speeds as possible and work to perfect the rhythm that feels most comfortable.

A great way to get your legs going is to train with full-size fins. Fins encourage correct kicking mechanics (moving from the hip and core, not the knee) and also teach swimmers how to properly apply power to their kick. Standard interval training with fins and a kickboard works well at intervals ranging from 100-300 meters, and intensity should remain fairly low for all but a few of these laps.

Full-stroke swimming with fins can also be helpful. The exaggerated resistance against the fins will encourage you to pay more attention to your kick. Also, the added body stability created by the fins can provide the arms with a better foundation against which the swimmer can leverage pulling power. Realization of this relationship—a better kick creates a better pull—will ultimately create more speed and efficiency.

T R I AT H L E T E M A G . C O M

Courtesy 160 over 90

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

Project2:AD

4/10/08

2:24 PM

Page 2

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

4/11/08

10:54 AM

CHECKING IN

nutritiondata.com Did you know a tablespoon of caviar has as much omega-3 fat as 1,000mg of fish oil? Neither did we until we started reading nutritiondata.com. Log on and you’ll find the most extensive compilation

Page 48

ON THE WEB

of food facts on the Web. On the homepage you’ll find useful nutrition-management tools, like a food tracker and recipe analyzer. But we like it most for the nutrient database, which allows users to look up the nutrient content of just about any food. We spent hours scouring the database to find

the healthiest food on the planet, and it appears raw cabbage takes the cake. It scores an almost-perfect 4.9 out of 5 for nutrient content. Who knew? All of the tools available on nutritiondata.com are free to use, so log on and learn everything there is to know about the food you eat.

triathletemag.com •News •Training Tips •Race Events Triathlete Online will get you there faster.

Redesigned for speed and ease of use.

48

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project1

1/10/07

11:13 AM

Page 1

C ? 9>; B B? ; @ED;I ¸ M ? D D ; H ( & & , < E H : ? H E D C 7 D M E H B : 9 > 7 C F ? E D I > ? F /0'.0)'

From the ITU World Championships, to Olympic silver, to breaking the tape at Kona, Michellie Jones trusts her vision to Barracuda. With Positive Pressure frames, a huge visual field and leak-proof performance, Barracuda goggles provide confidence to win in all types of water. Barracuda professional goggles. Visualize success.

B A R R A C U D A P R E D AT O R

BARRACUDA USA p 800 547 8664

barracudausa.com

4/11/08

10:54 AM

CHECKING IN

GATORADE ATHLETE OF THE MONTH

Jake Broyles

SAN ANTONIO TEXAS

By Marni Rakes Triathlon is a passion for the entire Broyles family. Out of six Broyles, four are competitive triathletes. Mom Patricia trains, and 8-year-old Rebecca just picked up the sport. And 13-year-old Jake and his dad typically wake up for a 5:30 a.m. spin on the trainer and finish their morning workout with a run around the neighborhood. In the afternoon, Jake and his dad squeeze in a swim workout before calling it a day and heading home for dinner. Jake doesn’t mind spending his weekends at triathlon events with his family; most teenagers would probably think otherwise.

Page 50

GATORADE ATHLETE Jake is an honor-roll student and also very active on his school track team. He has been ranked No. 1 in the South Midwest Region for the last two years. His goal is to be the youngest and fastest person to complete an Ironman and one day turn pro.

“I would really like to go to Stanford, run cross-country and become an architect,” he says. “I try to balance sports and school.

I find that athletics have helped me become a better student, and if I work hard for tris then I have to work hard in school.”

With an athletic resume that includes an Alabama 14-andunder sprint championship for in 2006 (at age 12), third place at nationals in Colorado in the 15-and-under division, and a national age-group ranking in duathlon, Jake, even at his young age, has the drive and discipline to be an inspiration to others.

Courtesy Broyles family

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

Project2:AD

4/10/08

4:04 PM

Page 2

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

4/11/08

10:54 AM

CHECKING IN

Page 52

TRAVEL TALK

Iron Abe Triathlon

Black Beard Adventure Race

Location: Nags Head, N.C. Date: Sept. 13, 2008 (hurricane make-up date Sept. 27, 2008) Distance: 25-mile mountain bike, 10-mile coastal run, 10-mile mountaineering, 10mile ocean kayak, 80-foot rappel off of hotel roof, walk the plank Company: American Adventure Sports

Web site: americanadventuresports.com Here is a good twist for your multisport efforts. Located along the shores of North Carolina, this event is a true test of endurance. Make sure your legs are ready for this one.

VikingMan Triathlon Location: Burley, Idaho Date: June 7, 2008

Location: Springfield, Ill. Date: July 26-27, 2008 Distance: .9-mile swim, 24.8-mile bike, 6.2-mile run Company: Springfield Tri-Fest Web site: dewthetri.com C’mon out to Springfield in the Land of Lincoln. The venue is at Springfield Lake, just off of old Route 66. When you finish, be sure to see the Abraham Lincoln Home, a great piece of American history.

Train consistently, Hubie & Warren

“THE MOST FOCUSED COMPETITION BIKE I HAVE EVER RIDDEN.” - FIVE-TIME TRIATHLON WORLD CHAMPION

SIMON LESSING

LUGA

CHOICE OF SIMON LESSING AND THE 2007 UNITED STATES IRONMAN CHAMPION MICHAEL LOVATO Available as s a full custom as part of the Javelin Riserva program

Performance. Art. Perfection.

1099 BROWN STREET // SUITE 104 // WAUCONDA, ILLINOIS USA // 847.526.0100 // WWW.JAVBIKE.COM

Courtesy U.S. Multi-Sport

Distance: 1.2-mile swim, 56-mile bike, 13.1-mile run; Aqua-bike: 1.2-mile swim, 56-mile bike Company: American Heritage Academy Web site: vikingman.org Located in Burley, this tri rocks with a swim in the Snake River, a 56-mile bike through farm terrain and rolling hills and a trail run. This event runs in conjunction with the Scandi Dag Family Festival the same weekend.

Project1

1/10/08

8:51 AM

Page 1

Project2:AD

4/10/08

2:26 PM

Page 2

Where do you get your gear?

WIN A FREE CEEPO VENOM TT FRAMESET One of the fastest growing brands in the industry â&#x20AC;&#x2019; designed to go wicked fast!

Don t miss this offer. Time is running out!

Visit tribuys.com to enter sweepstakes.

Your one stop TRI shop

J290_CheckingIn_mf_rr_ce.qxd:CheckingIn

NA SPORTS

4/11/08

10:44 AM

Page 55

ARE YOU

CHECKING IN

swim ready?

Blue Seventy Men s Helix Full Suit

Blue Seventy Vision Goggle

Blue Seventy Action Sports International

Point Zero3 Swimskin

Blue Seventy

Ford Ironman USA Lake Placid celebrates 10th anniversary This year Ford Ironman USA Lake Placid will celebrate its 10th anniversary, with more than 2,000 athletes from around the world taking part. It is the oldest Ironman event in the continental United States and is also one of the most popular triathlons in the world.

Registration for the 2008 event closed in just a few hours. Through its continued association with Ironman, Lake Placid and the surrounding Adirondack communities have become a well-known triathlon destination for training and race preparation.

“The community of Lake Placid has supported the Ironman cause since our inaugural event almost nine years ago,” says North America Sports president Graham Fraser. “We have a great group of committed volunteers from the area that have helped to make the event possible,

some of whom have been with the event since the beginning.”

A who’s who of top Ironman triathletes have competed in Lake Placid over the years, including Ironman legend and eight-time Ironman world champion Paula Newby-Fraser, former Ironman world champions Thomas Hellriegel of Germany and Heather Fuhr of Canada and U.S. standouts Steve Larsen, Ryan Bolton and Cameron Widoff. The 2007 event featured an exciting race with Belinda Granger of Australia taking the win just ahead of first-year pro Tyler Stewart of the USA. Athletes competing in the 2008 event will be contending for 80 qualifying spots to the 2008 Ford Ironman World Championship in Kailua-Kona, Hawaii. For more information, go to ironmanusa.com.

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

55

Transition Bag

Blue Seventy Women s Helix Full Suit

REGISTER TO WIN A FREE

Ceepo Venom frameset

Visit tribuys.com TO ENTER OUR SWEEPSTAKES

Your one stop TRI shop

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:08 AM

Page 56

Triathlete’s

2008

SWIMSUIT

ISSUE

Home to the Ford Ironman World Championship, Kailua-Kona’s mid-October racecrazed atmosphere spirals down to a halt following the Ironman, and the serene Hawaii we’ve all heard about sets in. The Kona Coast was the setting for our 2008 swimsuit issue. In the following pages you’ll find the latest fashions for triathletes from some of the leading companies in the industry.

Photos by Tim Mantoani // Styling by Natalie Bohlin

SPEEDO Novelty Sparkle Halter, $48 SPEEDO Novelty Sparkle Banded Hipster, $46 SPEEDOUSA.COM 56

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:08 AM

Page 57

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

57

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:08 AM

Page 58

SWIMSUIT

ISSUE

2008

TYR Fribble Reversible Diamondback Workout Bikini Top, $42 TYR Fribble Reversible Diamondback Workout Bikini Bottom, $38 TYR.COM 58

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

4/10/08

2:27 PM

Page 2

YOUR BOT TLE IS STATE - OF -THE - ART. FOR 195 4.

Introducing the racing bottle for the 21st century. The revolutionary Podium TM Bottle combines the innovative self-sealing Jet Valve and a high flow rate in a squeezable bike bottle. With the Podium, drinking is effortless; no more “bite to open, hip-slap to shut”. The Podium’s proprietary TruTaste TM material eliminates plastic aftertaste. And embedded anti-microbial technology ensures your bottle will stay clean and fresh. Own a bottle as advanced as the rest of your gear.

STEP UP TO THE PODIUM Proud bottle sponsor

w w w. c a m e l b a k . c o m

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:09 AM

SWIMSUIT

ISSUE

2008

SAUCONY Tri Suit, $100 SAUCONY.COM 60

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 60

Project2:AD

3/14/08

1:30 PM

Page 1

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:09 AM

SWIMSUIT

ISSUE

2008

OAKLEY Twist Bikini Top, $38 OAKLEY Twist Bikini Bottom, $35 OAKELY.COM 62

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 62

Project2:AD

4/10/08

2:28 PM

Page 2

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:09 AM

SWIMSUIT

ISSUE

2008

2XU Elite Tri Short, $95 2XU.COM 64

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 64

Project2:AD

4/10/08

4:04 PM

Page 2

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:09 AM

SWIMSUIT

ISSUE

2008

TYR Camo Crossback Poly Workout Bikini $70 TYR.COM 66

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 66

Project2:AD

4/10/08

2:30 PM

Page 2

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/17/08

9:03 AM

SWIMSUIT

ISSUE

2008

JAGGAD Women’s One Tri Suit, $129.95 JAGGAD.COM 68

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 68

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/17/08

9:03 AM

Page 69

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

69

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:09 AM

SWIMSUIT

ISSUE

2008

TYR Gumdrop Reversible Triangle Top, $42 TYR Gumdrop Reversible String Bottom, $38 TYR.COM 70

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 70

Project1:Layout 1

3/12/08

11:52 AM

LEARN MORE ABOUT THE ENTIRE VISION SYSTEM AT WWW.VISIONTECHUSA.COM

photo © Segesta 2007

• TRADITIONAL OR R-BEND CARBON FIBER EXTENSIONS • TWO-BOLT STEERER CLAMP • INTERNAL CABLE ROUTING • 6-POSITION MULTI-DELUXE ARMREST PLATES

Lisa Bentley - Winner of the 2007 PUCON Half Ironman & Subaru Ironman Canada

TRIMAX CARBON: FLAT CARBON WINGS DEFINE THE MOST AERODYNAMIC VISION BAR EVER MADE

Page 2

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:09 AM

SWIMSUIT

ISSUE

2008

CRAFT Elite Tri Singlet, $109.99 CRAFT Elite Tri Short, $119.99 CRAFT-USA.COM 72

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 72

Project1:AD

3/12/08

1:50 PM

Page 1

No need for scandal, ride like a true champion on Maxxis performance racing tires. Our unique 3C, ONE70 and puncture resistant technologies dial in optimal traction, smooth transitions and longer wear for one exceptional ride. Do your part and let us take care of the rest. Maxxis tires: enhancing performance the old fashioned way.

maxxis.com

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:09 AM

SWIMSUIT

ISSUE

2008

HANNULINK S.I. 9” Tri Short, $49.90 HANNULINK.COM 74

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 74

Project1:AD

3/13/08

4:30 PM

Page 2

LIKE NO OTHER

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:09 AM

SWIMSUIT

ISSUE

2008

SPEEDO Flipturns 2 PC, $54 SPEEDOUSA.COM 76

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 76

Project2:AD

4/10/08

2:31 PM

Page 2

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:10 AM

SWIMSUIT

ISSUE

2008

ZOOT SPORTS SWIMfit Top, $45 ZOOT SPORTS SWIMfit Boy Brief, $50 ZOOTSPORTS.COM 78

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 78

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:10 AM

Page 79

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

79

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:10 AM

SWIMSUIT

ISSUE

2008

ORCA Tri Pocket Suit, $100 ORCA.COM 80

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 80

Project1:AD

3/14/08

9:29 AM

Page 1

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:10 AM

SWIMSUIT

ISSUE

2008

SPEEDO Retro Floral Technoback 2 PC, $70 SPEEDOUSA.COM 82

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 82

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:10 AM

Page 83

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

83

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:10 AM

Page 84

SWIMSUIT

ISSUE

2008

BETTY DESIGNS BY SPLISH Limited Edition Honu Print, $59.95 SPLISH.COM/BETTYDESIGNS, BETTYDESIGNS.US 84

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project1

11/6/07

10:37 AM

Page 1

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:10 AM

SWIMSUIT

ISSUE

2008

TYR Solid Microback Workout Bikini, $64 TYR.COM 86

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 86

Project2:AD

2/13/08

1:34 PM

Page 1

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:10 AM

SWIMSUIT

ISSUE

2008

LOUIS GARNEAU Women Pro Top, $64.99 LOUIS GARNEAU Women Pro Shorts, $69.99 LOUISGARNEAU.COM 88

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 88

Project2:AD

4/10/08

2:32 PM

Page 2

>LIGHT >AE RODYN AMIC > F AS T AEROBAR

DROPBAR

STEM

SEATPOST

WWW.THENEW3T.COM

Via Papa Giovanni XXIII, 1 24040 Madone (BG) - Italy Telefono +39.035.494.3451 info@thenew3t.com

FORK

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:11 AM

SWIMSUIT

ISSUE

2008

ZOOT SPORTS SWIMfit Ombre Lace Suit, $80 ZOOTSPORTS.COM 90

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 90

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:11 AM

Page 91

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

91

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:11 AM

SWIMSUIT

ISSUE

2008

LOUIS GARNEAU Shark Power Suit, $149.99 LOUISGARNEAU.COM 92

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 92

Project1:AD

3/13/08

4:29 PM

Page 2

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:11 AM

SWIMSUIT

ISSUE

2008

DE SOTO Micro Bra, $40 DE SOTO Micro Boy Short, $40 DESOTOSPORTS.COM 94

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 94

Project2:AD

4/10/08

2:34 PM

Page 2

Craig Alexander Hawaii Ironman World Championship 2nd Place

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:11 AM

SWIMSUIT

ISSUE

2008

ORCA Tri Swimsuit, $60 ORCA.COM 96

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 96

Project2:AD

2/13/08

1:30 PM

Page 1

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:11 AM

SWIMSUIT

ISSUE

2008

SPEEDO Paisley Skull Corset Back, $76 SPEEDOUSA.COM 98

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 98

Project2:AD

2/13/08

1:19 PM

Page 1

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:11 AM

SWIMSUIT

ISSUE

2008

ZOOT SPORTS SWIMfit Top, $45 ZOOT SPORTS SWIMfit Boy Brief, $50 ZOOTSPORTS.COM 100

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 100

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:11 AM

Page 101

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

101

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:11 AM

SWIMSUIT

ISSUE

2008

2XU Endurance Singlet, $75 2XU Endurance Tri Short, $79 2XU.COM 102

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 102

Project2:AD

2/13/08

1:40 PM

Page 1

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:12 AM

SWIMSUIT

ISSUE

2008

ZOOT SPORTS SWIMfit Logo Turbo Trunk, $40 ZOOTSPORTS.COM 104

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 104

Project2:AD

4/10/08

2:39 PM

Page 2

J290_Feature_Swimsuits_ce_rr.qxd:Training

4/11/08

11:12 AM

SWIMSUIT

ISSUE

2008

TYR Gumdrop Crossback Workout Bikini Top, $40 TYR Gumdrop Hipster Bottom, $36 TYR.COM 106

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 106

Project2:AD

4/14/08

1:15 PM

Page 1

4/11/08

11:20 AM

Page 108

Courtesy Sheraton Keauhou Bay

J290_Feature_Swimsuits_Set_rr_mf.qxd:Training

108

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

J290_Feature_Swimsuits_Set_rr_mf.qxd:Training

4/11/08

11:21 AM

Page 109

On location on the

Big Island Tim Mantoani

Sheraton Keauhou Bay Resort & Spa

By Rebecca Roozen

Tim Mantoani

Courtesy Sheraton Keauhou Bay

Eight years ago the Kona Surf Hotel, located in Keauhou six miles south of the Kailua Pier on Hawaii’s Big Island, closed, and from 2001 to 2003 the property, now known as the Sheraton Keauhou Bay Resort & Spa, received an extreme makeover. Renovations included new landscaping, creation of a spa facility and the development of a pool area with a theme park-worthy slide. It was the most significant hotel project on the Big Island in nearly 10 years.

Keauhou is the birthplace of King Kamehameha III and was once a playground for Hawaiian royalty; last December, the 22 acres of the Sheraton Keauhou Bay Resort & Spa were our swimsuit-shoot team’s playground.

The 521-room resort is a 25-minute drive south from the airport. You can take the high road, the Queen K Highway, or a more touristy drive by all the shops and restaurants along Alii Dr. But once you get to the Sheraton, you’ll rarely have to leave, unless of course you want to.

Standard rooms are 420 square feet, each with a private, open-air lanai, and 85 percent of rooms have partial ocean views or better.

Rushing waterfalls echo throughout the property, and you’ll see bridges, bubbling whirlpools, fountains and a 200-foot lava-tube waterslide in the pool area. If you want to beat the heat of the day, the 24-hour fitness center has everything you’ll need: elliptical machines, treadmills, stationary bikes, free weights, weight machines, BOSU balls, clean towels, a water cooler and plenty of TVs. In addition, the hotel’s concierge can arrange an abundance of ocean adventures, including catamaran trips and whale-watching and fishing charters. You can also rent cabanas for poolside use and umbrellas, windsurfing boards, surfboards, kayaks and other equipment for use at nearby Kahalu’u Beach Park. The resort is also conveniently located adjacent to Kona Country Club, offering two 18-hole championship courses.

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

109

4/11/08

11:21 AM

Page 110

110

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Tim Mantoani

Tim Mantoani

Courtesy Sheraton Keauhou Bay

Courtesy Sheraton Keauhou Bay

J290_Feature_Swimsuits_Set_rr_mf.qxd:Training

Project2:AD

4/10/08

4:06 PM

Page 2

J290_Feature_Swimsuits_Set_rr_mf.qxd:Training

4/11/08

11:21 AM

Page 112

Getting there

Tim Mantoani Tim Mantoani

Tim Mantoani

Courtesy Sheraton Keauhou Bay

You have a number of options for booking travel to the Big Island. Numerous airlinesâ&#x20AC;&#x201D; including American, United, Delta, Northwest and West Jetâ&#x20AC;&#x201D;fly to Kona from Los Angeles, Chicago, San Francisco, Denver, Seattle, Toronto and Phoenix. For more information on Sheraton Keauhou Bay Resort & Spa visit sheratonkona.com, or call direct at 808-930-4900 or toll-free at 888-488-3535.

112

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

2/13/08

1:41 PM

Page 1

J290_Feature_Swimsuits_Cast_ce_rr.qxd:Training

4/11/08

11:22 AM

Page 114

THE CAST TIM MANTOANI

Tim Mantoani

Tim Mantoani’s love of image making drew him to the Brooks Institute of Photography, where he specialized in advertising photography. He opened his own San Diego studio in 1995. Mantoani’s credits include Sports Illustrated, Newsweek and ESPN The Magazine, as well as ad campaigns for Coors, Coca Cola, Top Flight and Oakley.

LYNN MANTOANI

Tim Mantoani

When she isn’t photo assisting on the Triathlete swimsuit issue with her husband Tim, Lynn works as the senior investigator for San Diego County’s Citizens Law Enforcement Review Board where she conducts civilian oversight of the Sheriff’s and Probation Departments. Tim and Lynn live in San Diego with their 7-year-old son Lucas.

SAMMY TILLERY

Tim Mantoani

Sammy graduated from Brooks Institute of Photography shortly after the 2008 swimsuit shoot. In late winter he took a photo-documentary trip to Israel. He is currently a commercial advertising photo assistant in Santa Barbara, Calif. Sammy loves breakfast and riding his motorcycle.

114

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

4/10/08

2:51 PM

Page 2

— All The Performance Without All The Cost! —

INTRODUCING THE ALL NEW LINE OF

TRIATHLON WETSUITS

Mens 5/3 mm Sprint FullSuit MSRP: $189.99

EZ Out Zipper Pull:

Velcro Adjustable Collar:

Mid-Calf Leg Opening:

All suits include a quick-exit EZ Out Zipper Pull, making speedy transitions a snap.

Our adjustable collar locks out water and provides a perfect personal fit for no unwanted scooping.

Every suit provides mid-calf leg openings which reduce heel snag and speeds up suit removal.

To view our full trisuit line and find an authorized NeoSport® dealer visit:

www.neosportusa.com/tri

1.800.927.2840

J290_Feature_Swimsuits_Cast_ce_rr.qxd:Training

4/11/08

11:23 AM

Page 116

NATALIE BOHLIN

Tim Mantoani

Natalie is a prominent hair and makeup artist working on the East Coast and occasionally in Southern California, with numerous print and television credits to her name. Sheâ&#x20AC;&#x2122;s done work for Michellie Jones, Fernanda Keller, Trevor Hoffman, Phil Mickelson, GU, Yamaha, Callaway Golf and Road Runner Sports, to name a few. This is her fourth consecutive Triathlete magazine swimsuit photo shoot.

KOYA WEBB

Tim Mantoani

Koya is a FAME pro model and has done work for Nike, Adidas, New Balance, Muscle and Fitness, Roadrunner, Muscle and Fitness Hers, Royal Caribbean and now Triathlete. As the CEO and owner of her own company, Lifestyle Revelations, she focuses on mental, spiritual and physical fitness.

KARENA DAWN

Tim Mantoani

Karena lives in Marina del Rey, Calif., and is passionate about sports, health and fitness. She has done work for New Balance, Equinox Gym, Fila, Under Armour and Zoot, to name a few. She is also part of the Scott Contessa Team.

116

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

4/10/08

2:52 PM

Page 2

J290_Feature_Swimsuits_Cast_ce_rr.qxd:Training

4/11/08

11:23 AM

Page 118

AMANDA BEARD

Tim Mantoani

Amanda is the second youngest gold medalist in U.S. swimming history and has won seven Olympic medals in her three Olympic Games (1996, 2000 and 2004). She plans on competing in Beijing this August. Amanda has been on the covers of FHM, Hers and Playboy.

LEWIS ELLIOT

Tim Mantoani

Lewis is a professional triathlete from Scottsdale, Ariz. In 2007 he co-founded the Tri-Scottsdale Foundation, through which he helped raise money for underprivileged youth, aspiring young triathletes and the fight against breast cancer.

Lewis is also a category 1 cyclist with Team Waste Management and is a fashion model with the Ford Agency.

Dave is a managing director at Hawaii Capital Management, having fled Wall Street for a sunnier and more laid-back climate. In 2007, he won Hawaii’s “Fittest CEO” competition, and regularly competes in local triathlons, marathons and running events, usually placing near the top of his age group.

118

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Courtesy Dave Low

DAVE LOW

Project1

11/6/07

10:22 AM

Page 1

WHIT E HO T.

White is the new black, and now you can find it in the Speedplay Zero pedal. When combined with the Zeroâ&#x20AC;&#x2122;s unmatched cornering clearance, phenomenal light weight, dual-sided entry, ease of adjustment and the lowest stack height available, no other pedal comes close to the performance or striking looks of the Zero Pedal System. See for yourself at speedplay.com.

ÂŽ

Step up.

J290_Feature_SportsPsych_rr_mf_ce.qxd:Training

120

4/11/08

T R I AT H L E T E

12:46 PM

|

Page 120

JUNE 2008

|

T R I AT H L E T E M A G . C O M

J290_Feature_SportsPsych_rr_mf_ce.qxd:Training

4/11/08

12:46 PM

Page 121

ARE YOU A

LEVEL-SIX PERFORMER? Achieve more by developing a winning mindset

By Matt F itzgerald // Photos by John Segesta

DR. STEPHEN LONG BELIEVES THAT THOSE ATHLETES WHO MOST FULLY REALIZE THEIR PERFORMANCE POTENTIAL EXHIBIT CERTAIN CORE MENTAL TRAITS AND BEHAVIORAL PATTERNS. LIKEWISE, ATHLETES WHO FALL SHORT OF THEIR POTENTIAL TEND TO SHARE A DIFFERENT SET OF COMMON CHARACTERISTICS. A sports psychologist based in Colorado Springs, Colo., Long has devoted his career to studying the character qualities of high-reaching athletes and helping all athletes develop them so they may achieve what he calls level-six performance.

It’s a different sort of sports psychology than the tool-based sort that is practiced by the majority of Long’s peers, who concentrate on showing clients how to practice methods such as positive self-talk and mental rehearsal. While these methods are not absent from Long’s system, his is grounded on a different philosophical foundation. Whereas traditional sports psychology takes a problem-solving approach to the mental side of performance (for example, relaxation exercises are used to solve the problem of pre-race anxiety), Long takes a developmental approach. He believes that level-six performers are typically more highly developed in terms of particular performance-relevant character qualities and that the surest way to become a higher achiever is to develop these same qualities. It makes sense. So, if you feel you have untapped triathlon potential within you that training and nutrition changes alone cannot bring out, then you might want to try Stephen Long’s level-six performance system.

WHAT MAKES THEM TICK Long began his career as a football coach at the University of Delaware and the University of Virginia. In these roles he witnessed a consistent phenomenon that tickled his curiosity. “I noticed our most productive player was never our most talented player,” he says. Long was so keen to find out why some athletes are able to realize their full potential and others are not that he went back to school to do so, receiving a doctoral degree in education from the University of Kansas in 1990.

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

121

J290_Feature_SportsPsych_rr_mf_ce.qxd:Training

4/11/08

12:46 PM

Page 122

WHAT’S YOUR LEVEL?

His thesis used the theoretical framework of renowned humanist psychologist Abraham Maslow—a hierarchy of needs that culminates in self-actualization, or becoming oneself through the pursuit of a calling—to tackle the mystery of what makes high-achieving athletes tick. “I came up with a psychological inventory that measures the need for self-actualization,” he explains. “In the first phase of my research I went to Division I track and field coaches and asked them to select the two athletes who had made the most out of their potential and the two athletes who had made the least out of their potential, and I interviewed them. Interestingly, performance was not an indicator.

For example, a certain athlete might be an All-American, but he really should be competing in Europe. Another athlete might just give the team two points at the conference meet, but that’s the very best he could do.”

Long found significant differences between these two groups of athletes—the high achievers and the underachievers—in terms of their beliefs and attitudes. When he went to work as a performance-enhancement specialist for the Air Force Academy, Long continued to collect data. He discovered he could rank athletes in a six-level hierarchy of self-actualization potential in sports. A graph of their distribution along this hierarchy formed a classic bell curve. “Only the top two percent of athletes knew how to actualize their potential,” says Long. “Their beliefs and attitudes are very different than those in levels three and four, where seven out of 10 athletes fall.”

Another eye-opening experience awaited Long at the United States Olympic Training Center in Colorado Springs, where he went to collect data from a higher caliber of athlete than he had ever studied before. “I discovered that the norm for Olympic athletes was much higher than it was for college athletes,” Long says. There were significantly more level-six performers at the world-class level. “What that told me is that if you want to compete on a higher level, you’re going to have to change the way you think,” Long states.

122

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

To know exactly where you fall on Long’s bell curve you would have to complete the test he devised. But he can characterize the six levels of the winning mindset continuum in general terms. “People at levels one and two develop ways of thinking that severely restrict them,” he explains. “These attitudes and beliefs can range from fear of failure or fear of success to lack of discipline or laziness. People at levels three and four still have some attitudes and beliefs that limit their performance somewhat. People at level five have learned how to eliminate the psychological barrier to performance. At this level, emotion does not dictate decisions, whereas at levels three and four, many times emotion dictates decisions, resulting in poor decisions. Athletes at level six have learned how to use their thoughts, beliefs and emotions as tools to enhance performance.”

Long insists the mental habits and behaviors of level-six performers are not inborn personality traits but instead are learned skills. Most athletes who have them come by them naturally over time as a result of continuously manifesting a great passion for their chosen sport. However, Long says he has had great success in helping athletes mindfully cultivate the level-six qualities in athletes who lack them to some degree.

11 PRINCIPLES According to Long, level-six performers demonstrate a commitment to 11 positive principles. By learning these principles and making your own commitment to each of them, he says, you can develop your character in ways that will raise your level of performance as a triathlete. These principles are as follows: 1. Learning over ignorance: The athletes who improve most consistently are those who learn most steadily, and those who learn most steadily are those who have conditioned themselves to look for lessons in every new experience. “If you haven’t learned how to learn, you’re not going to maximize your performance,” says Long.

There are many different ways to learn. The surest means to increase your learning rate is to broaden your approach to learning. For example, some athletes tend to think and then act, and learn by comparing expected results with actual results. Others tend to act and then think, and learn by encountering surprises.

Neither approach is inherently better than the other, says Long, but the athlete who makes a conscious effort to use both will learn and thus improve faster.

2. Simplicity over complexity: Level-six performers tend to focus their minds on a few important things instead of cluttering their minds with distracting minutia that draw energy away from larger matters that have a far greater impact on performance. One way to choose simplicity over complexity is to set goals selectively.“Keep goals to a minimum,” says Long.“Trying to manage seven, 10 or 13 goals is just impossible. And the main goal in triathlon is pretty much the same for everyone: go faster.”

3. Proficiency over incompetence: Level-six performers choose proficiency over incompetence. But does anybody really choose incompetence? Yes, they do, according to Long. To truly choose proficiency you must choose to never be content with any level of improvement as an athlete, he says.

Project1

12/7/07

3:14 PM

Page 1

J290_Feature_SportsPsych_rr_mf_ce.qxd:Training

4/11/08

12:46 PM

“Excellence begins with a level of dissatisfaction with your performance and productivity—fulfillment is overrated,” Long writes in his book, Level Six Performance: A Gold Medal Formula for Achieving Personal and Professional Success.

The majority of athletes do not choose proficiency in this way. Instead, they limit themselves by feeling satisfied with a degree of improvement that, for one reason or another, they believe is all they’re really entitled to. Level-six performers cross the finish line and kick themselves for not beating the person in front of them. Others cross the finish line and pat themselves on the back for beating the person behind them. You’ll improve faster if you keep your eyes trained on that person ahead of you.

4. Excellence over mediocrity: Excellence is, by definition, not normal. Only those who achieve a level of performance that is exceptional or extraordinary qualify as excellent.

From this definition it follows that those who wish to achieve excellence must not be afraid to stand apart, cultivate their individuality and find their own way of doing things. “We spend most of our developmental lives trying to fit in, to conform to acceptable standards of behavior,” Long writes in Level Six Performance. “During the process, we can easily lose ourselves.”

While it’s important to take advantage of the accumulated wisdom on how to train and prepare for triathlon competition, copying the methods that have worked for others will only take you so far. At some point you must become independent and secure enough to go your own way. That’s choosing excellence.

A good example of choosing excellence—and also of the consequences of conforming—is miler great Steve Prefontaine. In his all-too-brief career, Pre insisted on running from the front in every race. His coach, Bill Bowerman, tried to coach him out of the habit because it wasn’t normal, and he felt it was wasteful. But Pre kept on running from the front anyway, and kept winning— until he finally took Bowerman’s advice in the 1972 Olympic 5,000 meters and ran conservatively, and finished fourth.

124

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Page 124

5. Process over results: Every athlete who has the ability to win loves to do so, but level-six performers spend less time thinking about winning and more time thinking about what it takes to win than equally gifted but less mature athletes do. In other words, they focus their attention on execution instead of hoped-for outcomes. Maximizing your performance requires that you stay in the moment so you can maintain optimal intensity, technique, responsiveness, and so forth. If you go through races thinking, I hope I win, I hope I win, or even, I hope I finish, I hope I finish, your mental focus will slip into the future and you will execute poorly.

“Level-six performers never finish the race,” Long says. What he means by this statement is that, for these individuals, the feeling of performing well and of improving is more rewarding than the feeling of crossing the finish line or receiving a trophy. This process orientation ultimately helps them reach the finish line faster, and it could do the same for you.

6. Progress over deterioration: To make a commitment to progress is to make a commitment to preparation.

There are many noteworthy examples of great athletes who outperformed their rivals in competition because they out-prepared them in training. Lance Armstrong spent more time scouting and training on the Tour de France stage routes than anyone. Tiger Woods participates in fewer tournaments than most other top golfers, but nobody works harder to perfect his game, condition his body and refine his equipment selection.

Long believes that the will to prepare that characterizes level-six performers has a source most others would not assume it does. “Perhaps the most important thing [about level-six performers] is they have a tremendous passion for their sport,” he says. “They just love doing it. Only through passion can you be disciplined.”

Presumably, a love of swimming, cycling and running is what hooked you on triathlon in the beginning. But as you became more serious or competitive, you might have lost some of that pure enjoyment, and as a result you’re now just going through the motions of training. If so, get back in touch with the kid in you.

Start swimming, cycling and running as play once more and your passion for preparation will return—and pay dividends.

7. Decisiveness over “Level-Six vacillation: Performers separate themselves by making effective and productive decisions by clarifying vague distinctions,” writes Stephen Long in his book. Clarity of vision allows them to choose the best course of action when a choice between competing options must be made. How is such clarity of vision achieved? According to Long, it is achieved largely through a commitment to the other

Project2:AD

2/13/08

1:50 PM

Page 1

Distributed in U.S.A. by DPM Sports www.dpmsports.com â&#x20AC;˘ (201) 871-1558

J290_Feature_SportsPsych_rr_mf_ce.qxd:Training

4/11/08

1:31 PM

10 principles of level-six performance. Internalizing these values gives you a framework through which to evaluate choices and distinguish the better from the worse. In fact, says Long, committing to the level-six performance principles vastly reduces the number of decisions you need to make; it sets you on a steady course of development that you need not ever stray from.

8. Balance over extremism: Many triathletes assume that their commitment to the sport necessarily comes at the expense of other life areas, but according to Stephen Long, levelsix performers don’t. “There’s your family life, your financial life, your social life, your spiritual life, your professional life and your health and leisure life, which includes your sport,” he says. “The key is to create a system where each life area is supporting the other life areas.” If you simply jettison the assumption that your pursuit of sport cannot benefit your family life and other life areas, and vice versa, you will begin to find creative new ways to enhance their synergy.

9. Efficiency over wastefulness: On a physiological level, improving as a triathlete is all about gaining efficiency. For example, through proper training you might lop 10 minutes off your best 40km cycling time trial without making any improvement in your maximum power-output capability, due to improved mechanical and metabolic efficiency, which enables you to get more out of the power you have.

Efficiency is also a hallmark quality of effective preparation, and level-six performers are typically very efficient in their training. To become a more efficient athlete, constantly question the way you’re currently doing things and keep an eye out for

BIKE

www.rushbikewear.com 126

T R I AT H L E T E

|

JUNE 2008

opportunities to get better results from equal effort. For example, ask yourself, “Am I really benefiting from my one-size-fitsall masters swim workouts as much as I would from solo sessions formatted for my specific needs and goals?” Or ask, “Am I deriving as much race endurance from the super-long, slow rides I’ve been doing as I would get from slightly shorter, more aggressive rides?”

10. Confidence over self-doubt: Every athlete gains confidence from success. What separates level-six performers from other athletes is they don’t lose confidence from failures.

“Level-six performers know how to build confidence even from failure,” says Long. “They know how to take full credit for a success and explain their failures in a constructive way.” For example, after a disappointing race such an athlete might say, “Well, I had hoped to do better, but considering how little run training I was able to do because of that hip injury, I actually did surprisingly well.”

11. Humility over arrogance: Pride comes before the fall, as the saying goes. The problem with becoming too full of yourself as an athlete is that it causes you to lose your intensity, and when you lose your intensity, you lose your edge. “Most people lose their intensity when their lead appears to be safe,” Long writes. Level-six performers often talk about racing as if they are behind, even when they have the lead. This racingfrom-behind attitude will serve you well in both training and competition. Never lose sight of the fact that there are other athletes out there who have a little more talent than you have, but whom you can defeat anyway with a level-six mindset.

RUN

For Further Details Logon to

|

T R I AT H L E T E M A G . C O M

Page 126

SWIM

Project2:AD

4/10/08

2:53 PM

Page 2

4/11/08

1:19 PM

Page 128

John Segesta/wahoomedia.com

J290_Feature_WomensRecord_ce_mf.qxd:Training

The great Paula Newby-Fraser set the Ironman bar with a PR of 8:50:53 in Roth, Germany. Her time has stood since 1994.

128

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

J290_Feature_WomensRecord_ce_mf.qxd:Training

4/11/08

1:19 PM

Page 129

ASSAULT ON THE

WORLD RECORD

Today’s top female athletes are paying more attention to the finish-line time clock and Paula Newby-Fraser’s records

By Timothy Moore

In 1992 Ironman great Paula NewbyFraser set the fastest women’s time ever at the Hawaii Ironman: 8:55:28—a course record that still stands 16 years later. Then, in the summer of 1994 in Roth, Germany, Newby-Fraser stopped the clock at the European Ironman Championships at 8:50:53. Since then, NewbyFraser’s Roth time has been untouchable and is so far out of sight that, until recently, it had been largely out of mind.

Newby-Fraser’s 1992 Kona record is “one of the great feats of our sport,” says six-time Hawaii Ironman champion Mark Allen.

“Setting records in Kona is multi-dimensional,” Allen says.“It takes fitness, obviously, and a tough mind. . . . It [also] takes honoring the island, something that I think Paula and perhaps Natascha [Badmann] did, but others are not dialed into this as much.”

Newby-Fraser won Kona eight times and retired with a total of 24 Ironman victories. While there has been no shortage of superb athletes since she set the bar in both Roth and Kona, there’s a widespread belief that we’ve entered a new era for the sport, particularly among the top long-course women. And based on the times we’ve seen over the past 12 months it’s clear a number of women now could challenge Newby-Fraser’s records. Among them are Yvonne van Vlerken, Joanna Lawn, Charlotte Paul, Chrissie Wellington and Samantha McGlone. A new wave of gift-

ed short-course athletes is also likely to surge into longer distances after this year’s Olympic Games in Beijing. This combination of new short- and current long-course triathletes represents a critical mass of speed set to propel the sport forward.

According to New Zealand’s Joanna Lawn, “The beauty about records that have been held for years is that the people who accomplished these times and targets never put barriers on themselves.”

That, in part, explains why the future is so promising.

Holland’s Van Vlerken, tagged in her home country as the Flying Blonde Dutch Girl, went sub-nine in her debut Ironmandistance race at the Quelle Challenge in Roth last year, crossing the line just over a minute shy of the world record. She clocked 8:51:55 with a 2:58 marathon.

She followed that up with a second sub-nine two months later at a race in Almere, The Netherlands. She secured a spot on the starting line in Kona this October with a second-place finish (in 9:35:46) at Ironman Malaysia in February, and will again race Roth in June.

Van Vlerken, a former world duathlon champ, is unequivocal about her goal. “My target is to break the world record in Roth,” she says. “If not this year then in the years to come, as there are many factors in the game which I can’t influence myself.”

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

129

4/11/08

1:19 PM

Page 130

Two other athletes to watch are Great Britain’s Chrissie Wellington, who came out of relative obscurity to win Kona last year, and Canada’s Samantha McGlone, who took second place in Kona in her Ironman debut. The world champ raced in Australia in April and plans to race Ironman Germany, in Frankfurt, in July before defending her world title in October.

In a posting on her blog, Wellington says she knows she’ll be a target each time she races this year. “There is always room for improvement, and I will not stop striving to be a better athlete, mentally and physically,” she writes.

“I think there will be a breakthrough in the next few years,” says top triathlon coach Lance Watson. “The athlete who swims like Barb Lindquist, bikes like Karin Thürig and runs like Lori Bowden or Erin Baker. That would have exciting implications for our sport.’’

Courtesy Yvonne van Vlerken

J290_Feature_WomensRecord_ce_mf.qxd:Training

Van Vlerken sees the key to a new Ironman-distance record in terms of a fast bike, 4:45 to 4:50, and a fast run, three hours or less, acknowledging that swimming isn’t her strength, although she is working on that too.

Lawn also went sub-nine for the first time in Roth last year and spent much of the off-season working on her run. She notched her sixth win at Ironman New Zealand in early March, setting a course record in the process, and is planning a return to Roth too. But she says her main priority is Kona. “It would be perfect that on the day I win Hawaii I also break the world record,” Lawn says. “The weather must help me on this one,” she adds.

Australia’s Charlotte Paul has recorded the fastest Ironman in the past few months, with a 9:00:55 clocking at Ironman Western Australia in November. “I had to really believe that I could do it before I could achieve it,’’ Paul said of her first Ironman win.“It has to be a belief deep down inside, not something you try and convince yourself of. The body will go where the mind wants it to.”

Paul will test that theory later this year at Roth and then Kona.

130

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

John Segesta/wahoomedia.com

Yvonne van Vlerken went 8:51:55 at the Quelle Challenge last year, proving she has the horsepower for a shot at the women’s IM-distance record.

Chrissie Wellington hoists the finish-line tape in a victory celebration in Kona last October.

Project2:AD

4/10/08

4:07 PM

Page 2

J290_Feature_WomensRecord_ce_mf.qxd:Training

8:50:53?

1:19 PM

Page 132

the WTC in Florida also confirmed that 8:50:53 is the mark recognized as the world record, even though the Quelle Challenge is no longer an Ironman-branded event.

Additionally, Rob Docherty, who started and managed xtri.com before selling it two years ago, says the 8:50:53 mark was listed on xtri for years and no one ever questioned it.

As for the 8:50:24, well, it’s listed on Newby-Fraser’s online coaching profile as her fastest time. When we checked with her, she said she wasn’t sure where she

had gone that fast, as keeping track of times wasn’t a key focus. She simply went fast.

Paula checked with the source of the time, who, after doing some of his own research, said he couldn’t confirm the number either. Perhaps, he said, it was a simple mistake that was made years ago and then repeated.

Ironman Western Australia was offering a $50,000 bonus for the man or woman who set a new world record on its course in November. The women’s record it cited was 8:50:53.

John Segesta/wahoomedia.com

An online search for the women’s world record generated two results. There was 8:50:53 and there was also 8:50:24.

So which is it?

A check with Quelle Challenge race director Felix Walchshöfer confirmed that Newby-Fraser did set the 8:50:53 mark there in 1994. He also confirmed that it was the fastest Ironman-distance time ever recorded by a woman. Blair LaHaye at

4/11/08

Sam McGlone took second in Kona in 2007 in her Ironman debut, a performance that many feel marks her as the next queen of Kona.

132

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

4/10/08

4:07 PM

Page 2

J290_Feature_WomensRecord_ce_mf.qxd:Training

4/11/08

1:19 PM

Page 134

Delly Carr

Here are the record individual splits in Kona: • Swim: 48:43 by Jodi Jackson in 1999 • Bike: 4:48:30 by Newby-Fraser in 1993 • Run: 2:59:16 by Lori Bowden in 1999 An athlete with those combined times would have an 8:36:29 finish.

Like Watson, Competitor magazine’s Bob Babbitt is looking toward the new players in the field. “There’s something about raw speed that’s hard to beat,’’ he says. That’s why Babbitt sees Wellington, McGlone and Australia’s Kate Major as having the ability to set the agenda. Each has proven she can run fast in Kona’s pressure-cooker environment.

Allen agrees. “All bets are off until you put together something impressive in Kona,” he notes. “Lots of people can go really fast elsewhere. It takes something magic to go fast in Kona.”

In 2007, Wellington ran a 2:59:58 marathon in her Kona debut. She’s just the second woman to record a sub-three-hour run there, after Bowden’s 2:59:16 in 1999. Last year McGlone ran 3:00:52, and Major ran 3:06:35.

Joanna Lawn boasts a powerful bike and gutsy run that have elevated her to the top of the sport.

134

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Already Wellington has the second-fastest run split in Kona history and McGlone has the third-fastest. But Babbitt believes they both have the potential to run 2:55.

“I wouldn’t be surprised if someone went under Paula’s record,” Babbitt says, though the weather would need to cooperate and the athletes would need to resist the urge to race any more Ironman events than necessary to get to Kona.

That might give an edge to McGlone this year, as Kona is the sole Ironman on her schedule. Her focus is primarily on the Ironman 70.3 series. She won the inaugural Ironman 70.3 championship in 2006 and was second in 2007.

Babbitt also notes that healthy competition--such as the Kona rivalry between Newby-Fraser and New Zealand’s Erin

John Segesta/wahoomedia.com

Charlotte Paul stormed to victory at Ironman Western Australia last year in 9:00:55, the fastest recent Ironman time.

Project2:AD

4/10/08

4:08 PM

Page 2

J290_Feature_WomensRecord_ce_mf.qxd:Training

4/11/08

1:19 PM

Baker and between Allen and Dave Scott--facilitates fast times.

In 1989, Allen and Scott ran together for almost the entire marathon before Allen made a move with two miles to go. He ended up running 2:40:04, more than 15 minutes faster than he had ever run in Kona. Scott ran 2:41:03, 18 minutes faster than his own course PB. Lawn credits her course record in New Zealand in March to having Aussie Kate Bevilaqua running by her side during the second half of the marathon, and Paul says being chased by Gina Ferguson in Western Australia helped her set a course record by about 10 minutes. “You need to be pushed every step of the way, especially in the back half of the marathon when your body just wants to slow down,” says Paul.

In addition to the competition, the conditions and the wave of new Ironman talent, another factor that may influence whether Newby-Fraser’s records are broken is simple economics, especially given the toll racing long can exact on the body— a toll that typically limits athletes to no more than three A-priority (read: paycheck) races a year. Watson agrees. At the moment, there simply “is not enough money on the line,” notes Watson. “Hawaii is getting strong, but we are not talking tennis or golf dollars.”

Some of the fastest triathletes in the world will be competing in the Olympics in Beijing later this year, and Watson, Allen and Babbitt all suggest that’s where the future Ironman record holders could come from.

“I don’t think we’ve seen our [new] world record holder at Kona yet,” Babbitt says, pointing to the athletic firepower of

Page 136

short-course stars such as Australia’s Emma Snowsill and Canada’s Simon Whitfield.

“You have a window in your youth and early 20s to hone speed and technical efficiency and build threshold,” Watson says.

“There currently is a lot more depth of quality athletes in the Olympic stream,” he believes. But there’s also untapped potential within the current field of active Ironman athletes. Ferguson, among the sport’s relative newcomers, is one of the fresh faces bringing a new attitude to the sport. Not only does Ferguson believe a number of athletes could set a new world record, but she has confidence that she could do it, with a bit of luck.

“I have broken down the times I have to do,” says Ferguson, “and I do strongly believe I will break that time one day if the conditions are perfect and if nothing goes wrong in the race.”

Paul is equally confident. “I’m only 10 minutes off. It’s huge, but at the same time it’s not. It could be just one minute in the swim, four on the bike and five on the run. . . . That’s nothing.

But as I said, it’s also huge.’’

“I was only one minute above the record,” van Vlerken says of her 2007 Roth performance, adding, “When I have another day like that day, the record will be history.”

Allen says the new can-do approaches have already begun to push the sport forward. He sees nothing wrong with the confidence these athletes have in their ability to set a new world record. “The final step to actually do it is a huge leap and not just putting one more little thing in place,” he asserts. “As I said, it takes so many dimensions of athletic performance coming together on the right day to set that kind of record.”

Project2:AD

4/10/08

2:57 PM

Page 2

J290_Feature_RacingFlats_ce_rr.qxd:Training

4/11/08

2:34 PM

Page 138

Sip the ‘aina

K

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

Race-day minimalism at its finest

By Jay Prasuhn

Enter promo code

TRI08

at checkout

138

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

J290_Feature_RacingFlats_ce_rr.qxd:Training

4/11/08

2:34 PM

Page 139

They lie in wait like a secret weapon, an ace up your sleeve.

Sparingly used and poised on your race towel in transition, racing flats are built for speed. Yet flats are not as simple as light, blown-rubber soles. Depending on your angle of attack, there’re plenty of weapons to choose from for race day.

Here’re a few of our favorites

AVIA

AVI-LITE GUIDE $110 Recognizing triathletes often have less-than-perfect run form both immediately off the bike and late in the run, Avia debuts a tri-specific race shoe, which is in reality a tale of two shoes: a lightweight racer with a few goodies built in to help tweak your form when needed. An independently hinged heel helps transition the runner to the midfoot more quickly, reducing any braking effect that can occur on footstrike. Once there, the medial post helps stave off fatigue-induced pronation late in the run. avia.com

ZOOT

ULTRA $130 It’s no surprise a triathlon brand would create a product addressing a triathlete’s needs. And the message in the Ultra is clear: speed.

The shoe’s Quick-Lace system and rubbery tongue and heel tab make Ultras quick to slide on. On the road, the Ultra is pure racer, with a light feel and ported sole, which prevents the shoe from bogging down with sloshing water. zootsports.com

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

139

J290_Feature_RacingFlats_ce_rr.qxd:Training

4/11/08

2:34 PM

Page 140

SAUCONY TYPE A2 $90

The A2 is a neutral runner’s go-fast shoe (note the words “kiss this” on the heel of each shoe) with a super-airy upper. The shoe is optimal for the run in sprint- to Olympic-distance racing. New tongue and heel loops for quick entry and a longitudinal line of 14 ports down the length of the sole— you can literally see through the sole—make for a shoe that sheds water effectively. The entire sole has a file-tread pattern for greater road grip (and durability) than a simple blown-rubber sole. saucony.com

NEWTON

DISTANCE $155 The forefoot lugs (which compress and return to form during midfoot-forefoot transition) on the soles are designed to improve your running form.

Our wear testing found that stride length shortens, making for a midfoot strike that’s much lighter (and less energy sapping) than a heel strike. The Distance’s light weight, however, can make for a quick-wearing shoe, but if you’re concerned about wear, we’ve found the Gravity—only one ounce heavier than the 9.2-ounce Distance, has a bit more hard rubber in the heel, helping extend the shoe life while offering the same ride. newtonrunning.com

PEARL IZUMI PEAK XC $115

The Peak XC is the off-road version of PI’s road shoe, the only difference being slightly deeper lugs. And despite its off-road tack, the lightweight XC is truly roadworthy, and it rewards neutral midfoot strikers with a fast shoe with excellent flexibility and wear. Pearl Izumi’s seamless interior was as advertised, staving off blister-inducing friction zones. In fact, even after close to 500 miles of training in this shoe we experienced exactly zero blisters. pearlizumi.com

140

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

2/13/08

2:23 PM

Page 1

“To be the best, you’ve got to pay the price. We achieve excellence through discipline and continuous improvement.”

-Jamie Maguire Jr., President & CEO

what does your boss do for fun?

Join the Challenge at PHLY.com.

WIN an Entry into any PHLY Sponsored Event.

Contest ends: May 1, 2008

J290_Feature_RacingFlats_ce_rr.qxd:Training

ENDURANCE

SPORTS

4/11/08

2:34 PM

Page 142

TRAINING

BROOKS

RACER ST 3 $85 The ST 3 remains largely unchanged from last year’s model, aside from colorway. And why would it change? The unisex shoe is ultra-light (8.7oz), yet has a bit of medial posting for those who require a degree of motion control. Brooks boosts heel durability with small patches of high-durometer rubber. brooksrunning.com

MIZUNO RONIN $90

They’re rare, but there are neutral runners who need no posting, no tech features, nothing but just light weight, flexibility and a bit of traction. As light (6.4 ounces) and Spartan as the Ronin is, this unisex racer has surprising amount of forefoot cushioning. Complementing it is a low heel with cushioning coming from Mizuno’s compressive trademark Wave heel. The entire sole features a thin layer of carbon rubber for longer wear and greater traction. While long-course racing may be too much for this featherweight, speedy short-course athletes will find the Ronin a perfect choice. mizunousa.com

INTRODUCING THE AVI-LITE GUIDE ™

SOUTH COUNTY ’S RESOURCE FOR AVIA PERFORMANCE FOOTWEAR SAN DIEGO RUNNING INSTITUTE 470 Mission George Pl #B San Diego, CA 92120 925.979.9966

www.sdri.com

142

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

J290_Feature_RacingFlats_ce_rr.qxd:Training

4/11/08

2:34 PM

Page 143

THE SEAMLESS TRIATHLON SUIT

100% ELASTIC & EXTRA THIN

KARHU M-10 $120

NO SEAMS

Low-profile minimalism defines the Finnish-designed and made M-10. This neutral racer with minimal rise in the heel has a light medial arch frame that we found helps promote a midfoot strike. The M-10 has a bit more durability than many lightweight racers, making it a great long-course racing flat. karhusports.us

without any scratching seams

EXTRA THIN Modetec Neoprene 0.5 mm

EXTREMELY ELASTIC

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

143

For further information please contact CAMARO US, LLC: sales-usa@camaro.at, phone: (253) 867 57 35 or visit our website www.camaro.at.

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

144

T R I AT H L E T E

|

JUNE 2008

|

4/11/08

T R I AT H L E T E M A G . C O M

2:22 PM

Page 144

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

2:22 PM

Page 145

Nutrition buyer’s guide:Part III Top fuel for race-day success By the editors // Photos by John Segesta

Even at the best of times nutrition is half the battle—indeed, on race day nutrition can be considerably more than half the battle if a finicky stomach decides to shut down or otherwise rebel against whatever you’re cramming into it. In the following pages we run through a few of the top drinks, gels and bars for racing and training. And we also present a few tips for striking a balance between your body’s need for solids, semi-solids and fluids.

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

145

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

2:22 PM

Page 146

Solids, semi-solids or liquids?

What’s the best option for fueling your race-day energy output?

By Bill Nadeau, M.S., R.D.E.

It is interesting that, when one is speaking with triathletes about their training, the discussion tends to revolve around the hours and intensity of training and racing. But when race day rolls around, and the race is over, much of the conversation is about nutrition. In the finish area I have heard comments such as: • “I felt great out there until halfway through the run, when I threw up.”

• “All I wanted was a fig bar, but all I had on the bike was a sports drink.”

• “Someone told me to eat a gel every 30 minutes, but I couldn’t stand the consistency of it.”

146

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Are such comments indirect admissions that these athletes didn’t practice their nutrition strategy in training? Sure sounds like it. They went out on race day in peak form but did not know whether they should go with solids or liquids to best fuel their bodies. Let’s take a closer look at the available evidence on the topic.

The fuel mix There are numerous studies concluding that carbohydrate ingestion during prolonged training and racing enhances performance. Our bodies use both stored energy and energy supplied during an event for two primary functions: to fuel working muscles and to supply the brain with glucose needed to

Project2:AD

2/13/08

1:06 PM

Page 1

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

2:22 PM

Page 148

rich but some of them also contain protein and fat. Protein and fat are typically absent in liquid energy because their presence in the fuel mixture has been shown to delay digestion and transit of food through the stomach. Additionally, it is more difficult to preserve fats and proteins for extended periods of time without refrigeration.

Nevertheless, some sports drinks and gels have added protein to the carbohydrate-based formulation. Research on some of these products has shown that they are absorbed just as quickly as other drinks and gels.

Liquids vs. solids Two studies have examined the effects of consuming liquid carbohydrate, such as a sports drink, and solid food containing carbohydrate, protein and fat, such as an energy bar, during two hours of cycling, followed by a time trial. In both studies, athletes ingested either a 7-percent carbohydrate beverage or solid food containing carbohydrate, protein and fat.

The two groups were controlled by being provided the same amount of carbohydrate per kilogram of body weight per hour (0.4g/kg in study 1; 0.6g/kg in study 2). Both studies concluded there was no difference between solid and liquid carbohydrate on blood glucose and exercise performance. Further, these studies also confirmed that despite protein and fat being known to delay digestion of food in the stomach, the presence of protein and fat in the fuel mixture did not negatively impact glucose absorption into the bloodstream and did not impair exercise performance.

The hydration equation

drive the muscles and maintain focus. The carbohydrate we ingest during an event can come in either solid or liquid form.

When we ingest carbohydrate, it passes through the stomach and into the small intestine. The absorption rate in the small intestine is the same for each form of carbohydrate, whether solid or liquid, and is typically about one gram per minute.

Studies have shown that both solid and liquid carbohydrate raise blood glucose and enhance performance to a similar level when taken during exercise.

When triathletes choose to consume solids during a race, they typically go for high-calorie energy bars, Fig Newtons, bananas and pretzels. These foods are not only carbohydrate148

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Thus far, we have cited studies reporting no difference in exercise performance when athletes are fueled with either liquid or solid energy. Even so, there can be distinct advantages to each type of energy for different athletes. For example, liquid fuel can be more advantageous for individuals who have high sweat rates or who are competing in hot climates. Depending on temperature and humidity, loss of water through sweat can range from 16 to 32 ounces per hour and can reach as high as 48 to 64 ounces in very hot weather.

Loss of as little as 2 percent of your body weight during a race can seriously impair performance. Liquid fuel in the form of sports drinks not only supplies working muscles with energy from carbohydrate but also replaces the water needed to maintain blood volume. Studies have shown that 4- to 8-percent carbohydrate solutions (the standard concentration of most sports drinks) are absorbed from the stomach and processed most efficiently.

Project1:Layout 1

3/12/08

11:49 AM

Page 2

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

The formulations of liquid-nutrition products have been manipulated by sports-nutrition companies over the past decade to maximize carbohydrate absorption while staying within the ideal 4- to 8-percent carbohydrate-concentration range. Research has shown that although the maximum rate of oxidation from a single carbohydrate source is one gram per minute, it is possible to provide the body with a mixture of different carbohydrate sources, such as glucose and sucrose, to obtain an even higher rate of total carbohydrate oxidation. Not only do multiple carbohydrate sources enhance the rate of carbohydrate oxidation but they also enhance water absorption.

150

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

2:22 PM

Page 150

What about caffeine?

Caffeine can play a performance-enhancing role in triathlon. As such, many sports drinks and gels now contain caffeine. Specifically, caffeine allows one to exercise longer by prolonging the time to exhaustion. Caffeine has also been shown to stimulate the release of fat into the bloodstream. It was originally thought that the increased free fatty acids in the blood would be used by the muscles as fuel, thus sparing glycogen (carbohydrates) for use later in exercise. However, more recent research does not support this hypothesis. Instead, it appears that caffeine enhances endurance performance by increasing neuromuscular efficiency and reducing perceived exertion.

Project2:AD

4/10/08

3:04 PM

Page 2

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

2:22 PM

Page 152

Solid energy

RXS ULTEAM TI CARBON 421mm² of dedicated performance

RXS CARBON $214.95*

RXS $159.95*

RXL $159.95*

XEN CARBON $149.95*

IVm^ 7gdjhhZ • TIME RCS B 339 730 996 • *MSRP

The efficiency of any pedal is directly related to its capacity to transfer a rider s power. With 421mm² of contact area, TIME RXS Ulteam Ti Carbon pedals assure an optimal transmission of power during pedaling.

Weight: 183g a pair Titanium axle Carbon reinforced composite body Titanium spring adjustment Sensor: adjustment of angular sensations Q-Factor: setting the lateral “feel position” Angular float: +/- 5° Lateral float: 2.5mm Release angle: 15° $399.95*

time-sport.com

Solid foods provide both variety and satiety to the endurance athlete. Solid foods have texture and taste, which is often a welcome reprieve from the monotony of drinking sports drinks throughout a long race. If you have practiced with solid food during training rides, then mix up your nutrition race plan with select solids. The key to successfully consuming solid fuels is practice. Try them during training at race pace. Taking in solid food on a long, easy ride is far different from consuming solids when your heart rate is elevated and you are exercising at a higher intensity. Higher breathing rates may affect physical digestion, increasing the risk of choking or vomiting up food. Furthermore, too much solid food can divert blood flow from your working muscles to your digestive system. Nevertheless, some athletes find the satiety effect of solid food makes long workouts and races much more comfortable. If this is you, remember to stick with high-calorie, portable and easy-to-digest foods such as: Fig Newtons Mini peanut butter (or cream cheese) and jelly sandwiches Energy bars Bananas Fruit bars Pretzels Also remember to drink water with solids to help break down the food in the stomach. Without water, the food can settle in the stomach and cause cramps, digestive issues and vomiting.

XEN S $129.95*

XEN E $104.95*

XEN $94.95*

YOU WON’T RECOGNIZE YOUR PERFORMANCE

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

Conclusion It is apparent that both solid and liquid energy can equally benefit the endurance athlete. Each has distinct properties that benefit different types of athletes: The heavy sweater may prefer or need to rely on liquid fuel to keep hydrated while getting energy, whereas the iron-stomach athlete may prefer a mixture of solid and liquid fuel for taste, texture and variety.

The take-home message is that regardless of whether you are a liquid- or solid-energy triathlete, the key to a successful performance is a well-planned, well-tested nutrition strategy. Practice your nutrition strategies during long, hard workouts to see if they are right for you on race day. Experiment with liquid and gel energy in a few key training sessions, then give solids a try to see if they can be tolerated equally well. Whether you are a solid- or liquid-energy triathlete, you’ll be confident that you have experimented again and again with your race-nutrition strategy, and you won’t be in the finish area telling your fellow triathletes stories about how the race went awry due to a recalcitrant stomach.

Bill Nadeau, M.S., R.D.E. is a sports-nutrition associate with trismarter.com and has worked with athletes of all abilities in their personal quests to improve performance and overall health.

Trismarter.com is an Internet-based triathlon-coaching and sports-nutrition service providing individualized training programs as well as professional sports-nutrition services. Check out trismarter.com or e-mail info@trismarter.com for more information on such innovative services as training-fuel strategies, weight management for peak performance and menu-planning solutions.

2:22 PM

Page 153

REFERENCES 1. Coleman E. “Update on carbohydrate: Solid versus liquid.” Int J Sport Nutr.

1994;4(2):80-88.

2. Hawley, JA. “Effect of increased fat availability on metabolism and exercise capacity.” Med Sci Sports Exerc. 2002;34(9):1485-1491.

3. Ivy J, Res PT, Sprague RC, and Widzer MO. Int J Sport Nutr Exerc Met 13: 388-401, 2003.

4. Jentjens RL, Achten J, Jeukendrup AE. “High oxidation rates from combined carbohydrates ingested during exercise.” Med Sci Sports Exerc.

2004;36(9):1551-1558.

5. Lugo M, Sherman WM, Wimer GS, et al. “Metabolic responses when different forms of carbohydrate energy are consumed during cycling.” Int J Sport Nutr.

1993;3(4):398-407.

6. Nicholas CW, Tsintzas K, Boobis L, et al. “Carbohydrate-electrolyte ingestion during intermittent high-intensity running.” Med Sci Sports Exerc.

1999;31(9):1280-1286.

7. Pasman WJ, van Baak M, Jeukendrup A and de Haan A. “The effects of different dosages of caffeine on endurance performance time.” Intl J Sports Med. 1995;16:225-230 8. Robergs RA, McMinn SB, Mermier C, et al. “Blood glucose and glucoregulatory hormone responses to solid and liquid carbohydrate ingestion during exercise.” Int J Sport Nutr. 1998;8(1):70-83.

9. Saunders MJ, Kane MD, and Todd MK. Med Sci Sports Exerc 36: 610-624, 2004.

10.Saunders MJ, Luden ND, and Herrick JE. J Strength Cond Res [In Press], 2007.

11.Shi X, Summers RW, Schedl HP, et al. “Effects of carbohydrate type and concentration and solution osmolality on water absorption.” Med Sci Sports Exerc. 1995;27(12):1607-1615.

12.Van Essen M and Gibala MJ. Med Sci Sports Exerc 38: 1476-1483, 2006.

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

2:23 PM

Page 154

Nutrition guide: Part III

The goods to nail your race-day nutrition

By Brad Culp

We’ve all heard stories about an athlete who spend hours per week training and shows up on race day in the best shape of his or her life. Everything goes according to plan on the swim and bike and they’re on pace to shatter their PR. Then their stomach twists, and all of a sudden they’re struggling just to make it to the finish. It happens all too often, and almost 100 percent of the time the cause is a botched nutrition plan.

As the final installment in our three-part nutrition guide we’ve assembled a primer on some of the most popular race-day nutrition products on the market. Your nutrition plan will vary based on the distance of your race, how long you anticipate

being on course and how tolerant your stomach is. Many pros and top age groupers avoid solid foods entirely on race day, even during an Ironman: The intensity at which they’re competing is simply too high to digest solids. However, for athletes who will be racing at a slightly lower intensity (or who may take longer to complete a given distance), solid foods are often helpful and even vital to sustain energy levels and keep hunger at bay.

With your personal goals in mind, have a look at our guide and find the products you can comfortably fit into your training and racing plan. Finding the right supplements for you is often a matter of trial and error, so it’s important to practice your proposed nutrition plan often before race day.

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

2:23 PM

Page 155

Energy drinks

Kona Endurance Elite Sports Drink $34 (32 servings) Each serving of Kona Endurance provides 5,000mg of amino acids, including a whopping 2,000mg of L-Glutamine. Each serving also delivers a 7-percent concentration of carbs and a hefty dose of electrolytes. dbmnutrition.com

Photos courtesy the manufacturers

Infinit Custom-Blended Formula $39 (25 servings) Every detail of Infinit’s formula is customizable. You choose the amount of calories, amino acids, protein, flavor and caffeine. Best of all, Infinit’s Web site will calculate the osomolality (nutrient density) of your blend before you order. If you’re in the red zone you’ll want to back things off a bit; too many nutrients can wreak havoc on your stomach. infinitnutrition.com

CarboPro 1200 $13.90 (16 oz. bottle)

With 55 grams of carbs in every 2.7-fluid-ounce serving, CarboPro is one of the most concentrated carbohydrate supplements on the market. It’s hard to beat in terms of convenience on the bike. Fill one 16ounce water bottle with CarboPro and you’ll have 1200 calories at your fingertips. Be sure to take in a few big gulps of water with each sip to help dilute the carbs and speed absorption. sportquestdirect.com

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

2:23 PM

Cytomax Natural Performance Drink $49 (82 servings)

One of the most trusted names in sports nutrition is now free of artificial sweeteners. Cytomax’s energy comes from a unique blend of complex carbs, designed to stabilize blood sugar, even when you’re out on the course all day. The relatively light osmolality means it will exit your stomach quickly and keep you gas-free. cytosport.com

Page 156

Hammer HEED

$20 ($32 servings)

Each scoop of HEED delivers 25 grams of carbs with only two grams of sugar. The drink gets its light, refreshing taste from stevia and xylitol—two all-natural sweeteners. HEED also delivers a complete blend of electrolytes. Two new flavors will be released this year (Subtle Berry and Mild Melon). hammernutrition.com

GenR8 Vitargo S2 $37 (10-20 servings)

New to the market in 2008, GenR8’s Vitargo S2 is derived from barley starch. The patented Vitargo carb is extremely large (relative to most other carbohydrate strands) and therefore makes its way from the stomach to the small intestine very quickly, reducing stomach discomfort. The unique starch can coagulate if it’s not mixed well, so make sure you give your bottles a serious shaking before you put them on your bike. genr8speed.com

Sandco HI-5 $40 (70 servings)

At less than 60 cents per serving, HI5 is one of the cheapest ways to refuel. It delivers a blend of complex and simple sugars to provide an immediate boost plus sustained energy; it also supplies 39mg of sodium per serving. sandco.net

Gleukos Performance Energy Drink Mix $14 (32 servings)

Gleukos, also available in a ready-to-drink pouch, is made with six all-natural ingredients and provides 100 percent of its energy in the form of glucose.

Glucose is absorbed quickly, and that means Gleukos goes from your water bottle to your muscles almost as quickly as you can drink it. gluekos.com

Accelerade Ready-To-Drink

$2 (20-ounce bottle)

Accelerade’s 4:1 carbohydrate-to-protein ratio has been researched more than just about any other aspect of endurance nutrition. The endless research has shown the added protein can extend endurance, speed recovery and enhance rehydration.

Each bottle also delivers 290mg of sodium and 40mg of potassium. accelerade.com

First Endurance EFS Sports Drink

$22

EFS combines three different carbohydrates with a complete electrolyte profile, which means you won’t have to chug a sports drink and pop pills. The high-glycemic drink yields a 7percent carbohydrate solution, which is ideal for absorption during hard efforts. firstendurance.com

156

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Photos courtesy the manufacturers

(25 servings)

Project2:AD

2/13/08

1:56 PM

Page 1

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

2:23 PM

Page 158

Nature Swiss Sports Energy $20 (19 servings)

While the list of key ingredients in Sports Energy may look identical to many other products on the market, what makes it unique is the heavy dose of magnesium in each serving (174mg). Magnesium is essential for energy metabolism, and many athletes are deficient in this important nutrient. Each serving also provides 120 calories from glucose polymers and fructose along with an amino-acid blend. natureswiss.com

CLIF Shot Electrolyte Replacement Drink $18 (12 servings) CLIF’s new drink mix is made with 92 percent organic ingredients—something that’s almost unheard of among sports drinks. Each serving is relatively light on calories (80 per serving) and loaded with electrolytes. Available in Cranrazz, Lemonade and caffeinated Crisp Apple. clifbar.com

GU20 $17

Endurance Max Energy

(35 servings)

GU continues its commitment to loading you up with only complex carbs with its GU20 Electrolyte Replacement Sports Drink. Each serving of the maltodextrin-based drink yields 26 grams of carbs, with only four grams in the form of simple sugar. It will also keep your electrolytes in check, with 260mg of sodium and 40mg of potassium per serving. Available in Lemon-Lime, Orange and Raspberry (our favorite). gusports.com

Gels

$6 (10 oz. bottle)

Like CarboPro, Max Energy bridges the gap between sports drinks and gels. It’s a super-low-viscosity carbohydrate solution that delivers 70 calories of maltodextrin per ounce.

The low-profile flask is small enough to fit in a jersey pocket for easy access during a race. Flavors include Caffeinated Cola and Peppermint Schnapps—no joke. endurancemaxenergy.com

(price and calories is per pack)

Density key: *Slightly thicker than water, **Like thick maple syrup, ***Dense, but easy to swallow, ****Honey-like $1.25 (100 calories)

GU is responsible for helping more athletes get to the finish than just about any other product out there. The tried-and-tested maltodextrin-based gel delivers a blend of 80 percent complex carbs and 20 percent simple sugars, providing both a surge and sustained energy. Both caffeinated and caffeine-free flavors are available. gusports.com

GU Roctane** $2.50 (approx. 100 calories)

New to the GU family is Roctane, an energy gel designed specifically for long-distance athletes. The new formula contains higher concentrations of amino acids and citrates and is slightly less viscous than the original GU. A limited release of Roctane is expected this month. gusports.com

158

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

PowerBar Gel* $1.29 (110 calories)

Each gel packs 27 grams of PowerBar’s C2 Max carb blend (maltodextrin and fructose), providing 17 grams of complex carbs and 10 grams of sugar.

It’s perfect for racing in the heat, as each pack also delivers a whopping 200mg of sodium, 20mg of potassium and 90mg of chloride. Nine flavors are available with caffeine levels ranging from 050mg. powerbar.com

Photos courtesy the manufacturers

GU Energy Gel***

Project2:AD

4/10/08

3:06 PM

Page 2

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

4/11/08

2:23 PM

Page 160

Accel Gel&*

CLIF Shot***

$1.49 (100 calories)

$1.25 (100 calories)

The only energy gel with a 4:1 ratio of carbs to protein. Each pack delivers 20 grams of carbohydrates, derived mainly from dextrose, as well as five grams of protein from a whey protein concentrate.

Available in Vanilla, Strawberry Kiwi, Citrus Orange and caffeinated Chocolate. accelsport.com

CLIF Shot Gel is made with 90 percent organic ingredients and is 100 percent natural. Each pack delivers 25 grams of carbs in the form of organic brown rice syrup and also provides a complete blend of electrolytes. Available in nine flavors (four contain caffeine). clifbar.com

Lava Gel*

Honey Stinger Gel****

$1.29 (100 calories)

$1.39 (112-120 calories)

The list of ingredients in Lava Gel is super-short, which is good news for your stomach.

Among the ingredients are a blend of maltodextrins, sodium and potassium—all the essentials. It’s available in three flavors, but we highly recommend the Kona Mocha. 32ounce gel jugs are available in six flavors. lavagel.com

If you love the taste of honey, this is your gel. One hundred percent of the carbohydrates in each pack are derived from pure honey. The advantage of using honey is it causes less of a spike in blood sugar than most other sugars, which means you’ll get sustained energy without a crash. Five flavors are available, including Ginsting, which contains Siberian Ginseng and natural caffeine. honeystinger.com

eLoad Energy Gel**** $1.30-$1.50 (110 calories)

The carbs in eLoad are derived from corn, which has no stomach-resistant starches. It’s also the only gel available that has a completely neutral pH level, which can also minimize stomach distress. Available in Tangerine and Green Apple. medioncorp.com

Cytomax Energy Gel*** $1.49 (110 calories)

As with its popular Cytomax Performance Drink, Cytosport’s gel is designed to provide energy without a sugar crash. The complex-carbohydrate gel is fortified with AlphaL-PolyLactate, which buffers lactic acid and may reduce post-exercise muscle soreness.Available in Vanilla and caffeinated Orange. Cytrosport.com

Hammer Gel**

Crank Sports e-Gel*** $1.49 (150 calories)

e-Gel packs a serious punch. Each pack contains a whopping 150 calories in the form of maltodextrin and fructose, along with 230mg of sodium and 85mg of potassium. Each serving also provides a blend of four essential amino acids and a hefty dose of vitamins C and E. Available in four flavors. cranksports.com

160

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Hammer Gel provides concentrated carbohydrates in the form of longchain maltodextrin, which is designed for quick digestion.

Hammer has also fortified its gel with four essential amino acids to sustain energy levels. Nine flavors are available (Espresso and Tropical contain caffeine). hammernutrition.com

Photos courtesy the manufacturers

$1.25 (90 calories)

Project2

1/9/08

1:05 PM

Page 1

CA CA

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

Bars/solids

4/11/08

2:23 PM

Page 162

(price and calories are per bar/serving) CLIF Bar

Bonk Breaker

$2 (250 calories)

With all-natural ingredients, including organic rolled oats, brown rice crisps and natural peanut butter, it not only tastes good, but it’s good for you. Each bar packs a mix of high-quality carbs, fat and protein. We recommend Bonk Breakers for the 12- to 17-hour Ironman athlete, who wants to keep hunger at bay and energy levels stable. Available in Peanut Butter and Jelly and Peanut Butter Chocolate Chip. bonkbreaker.com

A tried and true bar for kicking hunger to the curb and stabilizing blood sugar.

Each bar fills you up with 230 calories and a roughly 4:1 ratio of carbs to protein. Best of all, CLIF Bars are now available in 17 flavors, so there’s sure to be a few that will suit even the most stubborn of taste buds. clifbar.com

Hammer Bar

$2.49 (220 calories)

Hammer Bars contain 70-90 percent raw ingredients. Each bar contains nine grams of fat and protein, so it’s a bar best reserved for those athletes who plan on being on course all day, as it will satiate your stomach.

Available in Almond Raisin and Chocolate Chip. hammernutrition.com

First Endurance EFS Bar

$1.99 (250 calories)

Each EFS bar provides 40 grams of quality carbs, along with a complete blend of amino acids and whey protein (10g per bar). First Endurance also includes an impressive 1,000mg of electrolytes. Available in Peanut Butter Chocolate Chip. firstendurance.com

PowerBar Performance Fruit Smoothie Bar $1.49 (210 calories)

New for 2008 is PowerBar’s Fruit Smoothie Bar, with all the same nutrition as the original Performance Bar but with real fruit and a creamy, smoothie-like taste. The bar contains no artificial flavors, colors or sweeteners and zero grams of high-fructose corn syrup.

Each bar packs six grams of protein and a complete mix of essential amino acids. Available in Creamy Citrus, Tangy Tropical and Berry Blast. powerbar.com

PowerBar Performance Bar $1.50 (230-240 calories)

The bar that started it all has now been enhanced with PowerBar’s C2 Max carb blend (organic evaporated cane juice syrup, maltodextrin and fructose). Each bar also contains nine grams of protein, only a few grams of fat and a hefty dose of electrolytes. Available in 12 flavors. powerbar.com

162

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Photos courtesy the manufacturers

$1.29 (230-250 calories)

Project1:AD

3/12/08

1:54 PM

Page 1

Mark Sisson, 54 2:18 marathon, 4th Hawaii Ironman Author, coach, ITU anti-doping exec Master Formula designer

How's Your Damage Control?

Successful training and competition is dependent upon quick and complete recovery from the destructive stress of endurance exercise. Optimal recovery is a complex challenge involving three critical components: 1. Training Balance: Focus on Breakthrough Workouts with total recovery and optimize stress/rest cycles by always aligning workload with energy levels.

(Download Mark Sisson's lauded endurance training book FREE at masterformula.com) 2. Nutritious Diet: Eat healthy, whole foods (fruits, vegetables, legumes, whole grains, nuts, animal flesh) and avoid excess sugar, refined carbs and processed fats. (Discover extensive details about eating healthier at marksdailyapple.com) 3. Supplementation: Deliver complete protection, immune boosting and ergogenic support with Damage Control Master Formula. Recognize your unique challenge of balancing a busy life with hard training and utilize the absolute finest total body nutrient support.

Mark Sisson's Message Damage Control Master Formula is the ultimate expression of my passion for health, nutritional science and pushing the limits of human endurance as an elite athlete and coach for three decades. Perhaps the most profound discovery of my journey - a journey that has meandered through lava fields, laboratories, winner's circles, orthopedist's offices and ten years with the Olympic antidoping commission - is this:

Hard Training Can Be Hazardous To Your Health!

Loads of recent studies confirm that optimal recovery goes beyond diet, beyond rest days and beyond sports nutrition bars, gels and drinks. The unrelenting stress of modern life coupled with ambitious endurance goals causes chronic depletion at the cellular level. My ten year process to research, create and provide Damage Control Master Formula to athletes across the planet (including numerous world champions) has been a mandate to solve this problem. The end result is a product that is simply the world's most potent and comprehensive supplement. At $129, it's not cheap (all told the component ingredients cost $370 to replicate in individual bottles) and it's not for everyone, but you owe it to yourself to take advantage of my risk free offer and enjoy the very best support you can get.

Markâ&#x20AC;&#x2122;s l Speciar Offe

Try my Damage Control Master Formula for 30 days. If you don't experience a noticeable improvement in your training and racing results, I'll refund your purchase price - no questions asked (well...maybe a few). Call or order online today.

Free Bonus! The first 75 people that refer to this ad enjoy a FREE bottle of my high potency Omega-3 Fish Oil supplement. ($24.95 value) Sign up for monthly autoship on your Master Formula and I'll send a FREE bottle of Omega-3 Fish Oil every month - and I'll even pay for shipping!

Order Today!

Call 888-774-6259

or visit www.masterformula.com

4/11/08

2:23 PM

Page 164

Photos courtesy the manufacturers

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

Honey Stinger Energy Bars

$1.69 (180-190 calories)

Each bar contains 30 percent honey, so you know it has to be good. Honey Stinger also adds rolled oats, soy nuts and almonds, all of which act to keep hunger pangs at bay and energy levels consistent. Four flavors are available; we recommend the Peanut Butter â&#x20AC;&#x2DC;n Honey. honeystinger.com

Jelly Belly Sport Beans $1.25 (100 calories)

Who ever thought Jelly Belly beans could one day help you finish a triathlon? Each pack of Sport Beans delivers 100 calories from a mix of sugar and corn syrup. Jelly Belly also loads each serving with 80mg of sodium and 40mg of potassium. Six flavors are available (cherry and watermelon contain caffeine). Five percent of proceeds for the pink Fruit Punch flavor will be donated to the Breast Cancer Research Foundation. sportbeans.com

CLIF Shot Bloks

$2 (200 calories)

Only the gang at CLIF could make organic brown-rice syrup taste like fruit snacks. Each bag contains six 33-calorie cubes, which makes it easy to pace your carb intake. All eight flavors contain electrolytes, but if youâ&#x20AC;&#x2122;re a heavy sweater you probably want to go with the Margarita flavor, which contains three times the sodium of the rest. Black Cherry, Orange and Cola contain caffeine. clifbar.com

Electrolyte supplements Motor Tabs

$28 (24 servings)

Each extra-large effervescent tablet comes in a watertight wrap and mixes easily with water. It turns an ordinary water bottle into a refreshing sports drink, providing 250mg of sodium and 75mg of potassium. Each serving also delivers 65 calories from a mix of dextrose, sucrose and maltodextrin. Available in Fruit Punch, Orange, Lemon-Lime and, new for this year, Grape. motortabs.com

ZYM Endurance

$7.95 (10 servings)

ZYM provides all the essential electrolytes you need on race day, plus a modest dose of vitamins, like B12 and C. ZYM also includes 30mg of calcium in each effervescent tablet to help buffer stomach acid. Available in Lemon-Lime and Berry. gozym.com

164

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

2/13/08

2:21 PM

Page 1

J290_Feature_NutritionGuide_mf_ce_rr.qxd:Training

Zenergize Hydrate

4/11/08

2:23 PM

Page 166

$7 (10 servings)

Photos courtesy the manufacturers

Zenergize makes effervescent tablets for just about everything, but on race day, you’ll want to reach for their Hydrate formula. Each tablet loads you up with a hefty 390mg of sodium, along with a complete blend of other electrolytes and vitamins. Zenergize uses no artificial sweeteners. zenergizehealth.com

SportQuest Thermolyte $13 (90 caps)

When the mercury soars and your body really begins to sweat, you need more electrolytes than a typical sports drink can deliver. Each capsule contains 150mg of sodium, along with a blend of other electrolytes and antioxidants. sportquestdirect.com

eLoad Zone Caps $18.50 (120 caps)

Each cap contains a rather modest dose of electrolytes, including 51mg of sodium, but what makes Zone Caps unique is the inclusion of a little dextrose, which helps facilitate sodium absorption through the gut wall. medioncorp.com

Hammer Endurolytes $19 (120 caps)

Pop one or two Endurolytes every 30 minutes on the bike and run and you won’t have to worry about electrolyte depletion.

Each capsule contains 40mg of sodium, 60mg of chloride, 25mg of magnesium and 25mg of potassium. hammernutrition.com

Succeed S!CAPS

Lava Salts

$10.50 (100 caps)

$17 (100 caps)

S!CAPS are seriously loaded with electrolytes—to the tune of 867mg of sodium chloride per capsule, delivering over 300mg of pure sodium. When your sports drink isn’t cutting it, S!CAPS will give you all the electrolytes you need to ward off cramps and keep the hammer down. succeedcaps.com

166

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Straight from the Islands of Aloha comes a supplement that’s made for racing under the sun. Each capsule contains over 250mg of sodium chloride (table salt) and is balanced by potassium and magnesium. lavagel.com

Project1:AD

3/12/08

2:03 PM

Page 1

performance ? on the road its about sustained ENERGY and

quick RECOVERY before the next one

raced over 2,200 miles in 2 years over 30 Ultramarathons (50, 100, & 150 milers)

placed Top 3 in most

DAV I D

thatâ&#x20AC;&#x2122;s performance !

GOGGINS

Ultra Athlete at Mile 52 of 135 miles Towns Pass, Death Valley

Badwater Ulramarathon, July 2007, 3rd place, 25:49:40 CARBO-PRO

for sustained energy, pre, during, post: @ 300 calories per hour of training and racing RECOVER Amino Power

to recover as you train/race; for increased net protein/nitrogen utilization; for a healthy immune system

ENERGY

VO2 Max to BEAT THE BURN: reduce lactic acid build-up; cleanse ammonia burden; prevent cramping; prevent the delayed onset of muscle soreness; and increase energy and endurance

RECOVERY

ELECTROLYTE

THERMOLYTE an advanced salt / electrolyte capsule with anti-oxidants for heat fatigue and muscle cramps

Energize Beat the Burn Recover D I R E C T. CO M

available in

Bike stores

spor tquestdirect.com

c ar bopro.c om

or call

1.80 0.776.4363

Project1

10/16/07

2:18 PM

Page 1

J290_AU_TOC_rr.qxd:Training

4/11/08

2:43 PM

Page 169

RACING AROUND THE GLOBE International editorâ&#x20AC;&#x2122;s note Shane Smith recounts what he misses the most about retiring from Ironmanâ&#x20AC;&#x201D; the emotions of race day morning | 170

News Catch up on the latest happenings from Australia and New Zealand as the Olympics draw nearer | 172

Robbo Aussie big-race legend Peter Robertson gives readers a glimpse into how he prepares for the races that count | 174

Racing Down Under A round-up of the recent goings-on in the Aussie race scene | 178

Training Three of our top Aussies give us their favorite workouts | 180

Off the back

Delly Carr

Australian age-group athlete Steve White talks about the basics of Ironman racing . . . respect | 184

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

169

4/11/08

2:44 PM

Page 170

What you’ll miss

By Shane Smith

The alarm sounds at 3 a.m. Your pulse rate is higher than normal, and you feel strangely alive at this silent hour despite having a night of broken sleep. Slowly you make your way out of bed, having a little stretch along the way. Into the kitchen you go to make one of the most important meals of your athletic life, grabbing the bottle of water marked in increments to show you when and how much to drink as the morning light draws near.

Three eggs, scrambled, and a small cup of rice are prepared along with a protein shake and the fuel that will get you through the day.

Warm training clothes are donned along with a beanie, more to cover you from the world than to keep you warm. It’s still dark outside as you take a quick sip of water before heading outside for an easy 12-minute jog to calm the nerves and get the blood pumping. You watch the heart-rate monitor and try to keep the beats down, which is hard to do as the anticipation is almost unbearable. Your legs feel great but the stomach is full and feels a bit sickly from the nerves and carbo-load drink.

Twelve minutes is done and it’s time to hit the shower to really warm-up the muscles. Not a word has been spoken to your wife or anyone else you passed on your jog. Now a bit more relaxed and loose, you dress warmly, taking another sip of water, and it’s time to re-check your special-needs supplies. Two bottles with 1000 calories: check. Spare gels: check. Salt tablets: check. You look over your race-day fuel for the bike. Bottles are set, gels are there, salt tablets, bike shoes, helmet, sunglasses, all set. Wetsuit, goggles, cap and that timing chip are all ready to go.

170

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

The car trip to the race start is quiet. Your dad drives you down to transition with your wife while mum stays home, as she knows she’ll drive you crazy with her nerves. Dad knows not to talk but annoys you by having the window of the car down. “Wind up the window,’’ you snap at him. You don’t really care about the cool wind, but the release of tension feels good.

On arriving at transition you notice the glow in the darkness from the lights that illuminate the bikes, and the tension in the air is so thick you have to concentrate to breathe.

Earphones in, beanie on, look at no one: the rules of race morning.

“Thanks dad, see you later,” you absentmindedly say, and off you walk with your wife in tow, annoyed you had to break the pre-race ritual for just a moment. A quick “meet you near the bike” is arranged, and into the transition tent you go with your shirt and pants rolled up, ready for the numbers to be applied. “Good luck,” says the volunteer as you walk toward the transition area to your bike. Your heart-rate monitor is beeping—that’s not good, calm down.

The bike looks like it survived the night. You pump up the tires and place your bottles, food and helmet onto the bike. Your shoes are clicked in and you are set to go. You instinctively wave to friends and smile; it’s hard trying to block out the world. You check on your training buddy, whom you hope is going to beat Peter Reid today. He looks nervous, but you laugh together in a bid to calm each other. Handing your excess gear over the fence to your wife, you embrace, say “Thanks for everything” and head off to find a quiet area to put your wetsuit on. Your training partner follows and you find a spot in the Forster Keys behind the swim start. No one is there.

You talk a little and remind each other of how hard you trained.

The heart-rate monitor beats again—relax!

It’s time to get into the water, with just 10 minutes to race start. You feel awesome from the first stroke. You swim an easy 150 meters and do a few quick starts; you are ready. Making your way to the front of the line the nerves are kicking in and you throw up a little. Sorry about that.

Mike Reilly calls out, letting us know he is in charge of the race start now. There are just seconds to go. The anticipation is killing you. Will this be your best day ever? Ten seconds to go, then boom, the cannon sounds.

The rest of the story doesn’t really matter. It hurts a lot, as all Ironman races do. But once you have retired from the sport, it is those pre-race rituals and processes I have written about that you will miss the most. No other circumstance in your life can match the feeling of race morning, or make your body and mind react in that same way. I miss it everyday.

So stay an Ironman as long as you can, and enjoy the unique experience that only another Ironman will ever understand.

Train hard, Shane

John Segesta/wahoomedia.com

J290_AU_EdNote_rr_ce.qxd:Training

Project2:AD

4/10/08

3:08 PM

Page 2

J290_AU_News_rr_ce.qxd:Training

4/11/08

2:50 PM

Page 172

Craig Walton retires

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 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

After a long and distinguished career, Australian powerhouse Craig Walton called it a day just prior to the Mooloolaba Triathlon at the end of March. The six-time Noosa Triathlon champion, multi-ITU World Cup winner and Olympian was disappointed after his omission from the start list for the Mooloolaba ITU World Cup, which led to his withdrawal from the Oceania Championships where Australia had hoped he would win to secure a third men’s Olympic spot.

“I just knew it was time to retire, like all athletes say, it feels right,” said Walton. “It’s been on my mind for a few years now, and this was the catalyst. I support my country. I really love racing for my country. There’s more to my decision than meets the eye,” Walton said.

The sensitivities of Olympic selection mean Walton will not discuss why he withdrew from the team in Wellington and remains tightlipped for the sake of partner Emma Snowsill and her Olympic bid.

Much will be written about Walton in his retirement and his achievements, but he will always be remembered as the world’s most formidable swim-biker athlete that reveled in the non-drafting races.

No pregnant pause There is no stopping Loretta Harrop. At five months pregnant with her second child, the Olympic silver medalist took part in a team by doing the swim leg in the event that honors her brother Luke, the Gold Coast Tri Luke Harrop Memorial. Luke was killed in 2002 while out on a training ride.

“Now it’s more about happy memories of Luke for our family, and we all take part in this day every year,” said Harrop.

Harrop was keen to do the entire sprint-distance race but thought better of it when the temperature was expected to hit the mid-30s. “I still have that passion to race; I don’t think that ever goes away. I’ll definitely be racing next year,” said Harrop.

Sharp back better than ever Former surf life-saving champion Alee Sharp made a remarkable comeback to racing at the Australian national championships after a horrible bike accident the sidelined her for nearly 18 months. Sharp finished third behind Canadian Carolyn Murray and Sweden’s Lisa Norden but as first Australian across the line. After picking up the Australian title, Sharp continued the long climb back, posting a sixth place at the Oceania race on the Gold Coast and seventh place in the Oceania championships in Wellington.

Kahlefeldt firing on all cylinders

PREVIEW OUR SAMPLE

DIGITAL EDITION

TODAY triathlete-digital.com

Commonwealth Games champion Brad Kahlefeldt was more delighted that his lung stood up to the test than he was to win the Oceania Cup on the Gold Coast in March. It was his first competitive hit-out since bacterial pneumonia sidelined him late in ’07. “When I came out of the hospital I had basically lost my left lung,” Kahlefeldt, 26, said. “It was only working at 10 percent, and I had to wait for it to come back. It took about six or seven weeks to come back to 100 percent, so I had to back off training for a month or two.”

However, he resumed his full regime in mid-January.

Kahlefeldt believes the illness will help him to peak at the right time for the Olympics in August.

172

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project1:AD

4/14/08

9:46 AM

Page 1

J290_AU_Feature_ce_rr.qxd:Training

4/11/08

2:53 PM

Page 174

cess of his career. He’s been on every major Australian team for the last eight years and in doing so has represented Australia at two Olympic Games. And along the way he’s also forged a reputation as one of the fastest runners in the sport. Robbo is now hoping Australia will qualify one more athlete for the Beijing Olympics so he can put his running skills to good use in the pursuit of a gold medal.

First off the Bike: What’s the pressure like being a three-time world champion? Is it tough?

Peter Robertson: Well I don’t mind it [laughs]. It’s something I always wanted to be, a multiple world champion. My goal was to win five, but I’m still a couple away from that. There are only a couple of us who have won multiple titles in the men’s, and it’s good to be one of them. I guess it stands me apart from a lot of the other world champions.

Robbo Aussie star Peter Robertson is focused on making his third Olympic team

As transcribed from firstoffthebike.com

Australian short-course star Peter Robertson is a breath of fresh air in the triathlon world. A three-time ITU world champion, the man most commonly referred to as simply Robbo has an uncanny knack of peaking at precisely the right time for big races, is self-coached and is surprisingly unaffected by the suc-

174

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

No. Throughout my whole career I’ve just targeted big races. I don’t always win a lot of races, but everyone knows in the major races that I come out to play. I’m always trying to win every race, but I’m not always targeting every race. So I’m quite happy for guys to beat me, well, sort of, just so long as I’m there and one of the major players in the big races.

You have this knack of being able to peak at the right time. How have you worked toward peaking perfection?

I do try to work it out so I’m in shape on the right days and in the right mindset. That’s why you don’t see me winning a lot of races, but in the big ones I’m compet-

Eyes Wide Open Images

Is it stressful to be constantly reminded of having achieved success so quickly in your career?

J290_AU_Feature_ce_rr.qxd:Training

4/11/08

2:54 PM

Page 175

itive because that’s what I focus on.

That’s what my mind’s on and that’s what my training is working toward.

What is it like racing on an Australian team at the Olympics?

I think it’s something that’s important to any athlete, in particular an Australian one. In an Olympic year we always want to make that team and do well, which has sort of eluded the Aussies so far. But I think it’s only a matter of time. We have the athletes . . . it just needs to happen.

Does the Australian team need to race the Olympics the way it raced the Commonwealth Games— with a designated or protected athlete?

That style will only work in certain situations; it doesn’t pan out every time. It would be nice, but we’re always going to be stuck because we’re such a dominant nation. We have always got such good athletes.

It’s hard to just choose one or two athletes to win the race, so that’s where we become unstuck a little bit with the team aspect.

Are you one of these guys who jumps out of bed punching the air every morning?

Like any job or profession, I go through stages. Sometimes it seems like you’re taking money for nothing, and other days you know you’re earning every dollar.

At your level of racing, does it come down to what’s between the ears?

I am a big believer that the mental side of it is a huge factor because really all the guys are doing the same training. They might change it up here and there, but they are all super fit, and there is no other reason why I should be winning big races more times than other guys. I just think differently. I guess I think I can beat them and they think they can beat me, so it comes down to the mind.

In the ITU races, are there guys who are more vocal

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

Schwalbe North America (888) 700-5860

than others when it comes to pulling turns and sharing the work on the bike?

You can read a fair bit about how a person is going by their attitude on the bike. When guys are getting aggressive, it usually means they’re scared and not in

as good a shape as they want and are getting worried. But you then see the guys who are a lot more relaxed, not yelling so much and more likely to be trying to control things and get everyone working together. If you start yelling at someone, they’re not going to help you. If you ask them or tell

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

175

J290_AU_Feature_ce_rr.qxd:Training

4/11/08

2:54 PM

Page 176

XTERRA AMERICAN TOUR 2008 SCHEDULE XTERRA Saipan Championship Saipan, CNMI XTERRA Guam // Piti, Guam XTERRA Miami // North Miami, FL XTERRA REAL // Granite Bay, CA XTERRA Ft. Yargo // Winder, GA XTERRA Arizona Xtreme // Mesa, AZ XTERRA Gator Terra // Ruston, LA XTERRA Uwharrie // Uwharrie, NC XTERRA WEST CHAMPIONSHIP TEMECULA, CA 5/18 XTERRA Patanella’s King of the Hill Lebanon, NJ 5/18 XTERRA Caloosahatchee // Ft Myers, FL 5/18 XTERRA Last Stand // Augusta, MI 5/18 XTERRA Dirty // Canyon Lakes, TX 5/25 XTERRA Smith Lake // Fort Bragg, NC 6/1 XTERRA ACE Big Canyon // Oak Hill, WV 6/1 XTERRA Deuces Wild // Show Low, AZ 6/7 XTERRA Eureka Springs // Eureka Springs, AR 6/7 XTERRA Four Corners // Farmington, NM 6/8 XTERRA SOUTHEAST CHAMPIONSHIP PELHAM, AL 6/15 XTERRA EAST CHAMPIONSHIP RICHMOND, VA 6/21 XTERRA Dawg Dayz // North Little Rock, AR 6/21 XTERRA Buffalo Creek // Buffalo Creek, CO 6/21 XTERRA Solstice // La Grande, OR 6/22 XTERRA Torn Shirt // Brighton, MI 6/28 XTERRA Tahoe City // Tahoe City, CA 6/29 XTERRA Race at the Rez // Essex, VT 6/29 XTERRA Trimax // Mifflinburg, PA 7/6 XTERRA Lock 4 Blast // Gallatin, TN 7/12 Quarq XTERRA Iron Creek // Spearfish, SD 7/13 XTERRA EX2 // Flintstone, MD 7/13 XTERRA Vashon Island // Vashon Island, WA 7/19 XTERRA Hammerman // Anchorage, AK 7/20 XTERRA Thompson Lake // Poland, ME 7/20 XTERRA O.N.E. // Ravenna, OH 7/20 XTERRA Austin // Austin, TX 7/20 XTERRA Wild Horse Creek // Bozeman, MT 7/26 XTERRA DINO New Castle // New Castle, IN 7/27 XTERRA First Coast // Jacksonville, FL 7/27 Crested Butte Bank XTERRA // Crested Butte, CO 8/2 Fleet Feet XTERRA Indian Peaks // Nederland, CO 8/3 XTERRA Sky High // Grafton, NY 8/3 Nature Cure XTERRA Appalachia // Indiana, PA 8/3 XTERRA Panther Creek // Morristown, TN 8/3 XTERRA Black Diamond // Black Diamond, WA 8/3 XTERRA Snow Valley // Running Springs, CA 8/9 Jamba Juice XTERRA Mountainman // Kualoa Ranch (Oahu, HI) 8/9 XTERRA Beaver Creek // Avon/Beaver Creek, CO 8/10 XTERRA STOAKED // Hanover, NH 8/10 XTERRA Iron Will // Jonesboro, AR 8/16 XTERRA MOUNTAIN CHAMPIONSHIP OGDEN/SNOWBASIN, UT 8/16 XTERRA DINO Logansport // Logansport, IN 8/17 XTERRA M2Xtreme // Ellicottville, NY 8/17 XTERRA Charlottesville // Charlottesville, VA 8/17 XTERRA Camp Eagle // Rock Springs, TX 8/24 XTERRA Schiff Scout // Wading River, NY 8/24 XTERRA Blackhawk // Muskegon, MI 8/24 XTERRA Wild Ride // McCall, ID 8/31 XTERRA Onteora // Livingston Manor, NY 10/4 XTERRA Nevada // Lake Tahoe, NV 10/5 XTERRA USA CHAMPIONSHIP LAKE TAHOE, NV 10/26 XTERRA WORLD CHAMPIONSHIP MAKENA, MAUI, HI

Eyes Wide Open Images

3/8 3/29 3/30 3/30 4/26 4/26 5/3 5/4 5/18

them how good they’re going they are more likely to do more work.

The road forward for you now is all about the Beijing Olympics. If you don’t make this team, would you consider switching distances?

I’ve been in every major Australian team for the last eight years, so it would be a real first for me. I did my first long, slow race last year at the half [Ironman] at Busselton, which I really enjoyed. I got my ass kicked, but I enjoyed the race format and that style of racing, so it’s not out of the question. But with the Olympics, if you don’t focus 100 percent on it you don’t get there and don’t perform well, so that’s all I can really think about at the moment. If things don’t go according to Plan A, then I’ll evaluate and look at Plan B.

How good is it to actually be part of an Olympic opening ceremony?

It’s pretty awesome. I’ve actually only done it once, and that was in Athens. We didn’t go in Sydney because it was too close to our race. It’s just the anticipation: Nothing has happened yet and you have so many amazing athletes there, so much build up, pressure and finally this thing is starting and everyone is excited and pumped.

Are you a star spotter when you are in the Olympic village?

I’m not a watcher, but it is hard not to notice someone who is sevenfeet tall or a sporting superstar.

But not all the superstars stay in the village. I haven’t seen too many of them, but most of the Australian team stays around, and that’s normally who I look out for.

Do people play up in the Olympic village after their event is over?

I think that’s one of those issues where what goes on tour stays on tour [laughs].

Schedule subject to change. As of 2/16/08.

176

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project1:AD

4/17/08

9:24 AM

Page 1

presented by

AUGUST 16 OGDEN / SNOWBASIN

1.5K SWIM, 30K MTB, 10K RUN

FUN FOR KIDS

XDURO 21K TRAIL RUN

SIGN-UP FOR AN ADVENTURE OF A LIFETIME Snowbasin Resort, a venue famous for hosting the downhill and Super G events of the 2002 Winter Olympics, has earned quite a reputation for being a killer XTERRA venue too. “The bike course is awesome, just a big point-to-point epic loop with great single track and enough double track so you could pass people, then you get up in the mountains and can see for miles…the view is just amazing,” said Shonny Vanlandingham. Experience it for yourself on August 16.

{

BEFORE YOU GET TO UTAH, TEST YOUR METTLE AT ONE OF THE 60 RACES IN THIS YEAR’S XTERRA AMERICA TOUR (SEE SCHEDULE ON LEFT)

877-751-8880 XTERRAPLANET.COM

BREEDER’S CHOICE XTERRA K9 CHALLENGE produced by

J290_AU_Racing_rr_ce.qxd:Training

4/11/08

2:56 PM

Page 178

selected triple world champion Emma Snowsill. “I couldn’t be happier with my form at the start of the season, and the win here is another good preparation ahead of the first World Cup race at Mooloolaba,” said Moffatt.

After the opening 1.5km swim, a group of 10 athletes formed early on the bike, including all the top contenders. The group was able to work together over the flat nine-lap bike leg to build an unassailable gap on the rest of the field, headed by Canada’s Carolyn Murray.

The four-lap 10km run course proved a scorcher as the temperature rose and Moffatt lifted the tempo of the race, surging to the front, leaving Abram and Davies to sort out second and third positions. Murray made up a two-minute deficit after the bike to run through for fourth place.

“We all worked well on the bike to establish the first group and there was no point in trying to make a break, as it was pretty windy out there. I knew I just had to control it on the run,” said Moffatt.

World champs course revealed Athletes got their first chance to race on the 2009 ITU world championships course in March when professionals raced the Gold Coast Triathlon ITU Oceania Cup. The next day, 1500 age-group athletes tested out the course at the Luke Harrop Memorial event.

Australia’s Brad Kahlefeldt scored his first victory of the season, crossing the line in front of Great Britain’s Stuart Hayes and Germany’s Maik Petzold on the Olympic-distance course. “I’m really fit at the moment, but it was still good to get this win and confirm my complete recovery from the pneumonia. My lung is fully functional, which should silence some critics who thought I couldn’t come back from it,” said Kahlefeldt.

Kahlefeldt found himself 15 seconds behind the leading group in the water and had to work on the multi-lapped bike course to gain ground. In T2, Kahlefeldt cleared out first, leaving Hayes, Petzold, Marcus Albert, Richard Stannard and James Seears behind. Hayes moved up to join Kahlefeldt and the pair extended its lead from Petzold. But on the final lap Kahlefeldt accelerated to leave Hayes a distance second. Petzold was suffering but still managed to hang on for the final podium spot.

Emma Moffatt continued her push for Olympic selection on the Australian team with a commanding win over fellow Olympic contender Felicity Abram and Ireland’s Emma Davies.

Moffatt’s win came off the back of a breakthrough victory at the Australian Sprint Championships two weeks prior.

Moffatt, 23, is now considered a frontrunner for one of the two remaining places on the Aussie Olympic team to join pre178

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Shane Reed increased New Zealand’s Olympic chances at the 2008 Oceania Championships. Reed’s win further dents Australia’s chances of qualifying a third athlete for the Beijing Olympics in August. Australia, out of the top eight nations in the world, will find it tough to get another athlete to Beijing.

Reed, 34, of New Zealand has secured a third berth for the 2008 Olympics for his country and has achieved a life-long dream of his own. Coming in 20 seconds behind Reed was 2008 New Zealand Olympic qualifier Bevan Docherty, with up-andcomer Jimmy Seear of Queensland taking third.

Australian Clayton Fettell was first out of the water, just ahead of countryman Josh Amberger and New Zealand’s Kris Gemmell. However their brief lead soon disappeared, with the three swallowed up into a pack of 15 riders that stayed together on the bike.

It was not until the run that the field began to separate with Docherty taking the lead. However, the situation changed at the 5km mark with Reed surging away from the chase group in a bid to catch Docherty, leaving Seear to battle it out with Gemmell.

Reed’s efforts proved to be fruitful, with the Olympic contender storming past Docherty for a win. Seear went on to secure third place with fellow Aussie Matt Hopper collecting fourth ahead of New Zealand’s Kris Gemmell.

“We saw some good solid performances from our young guys today,” said ITU high-performance director Bill Davoren.

“Both Jimmy and Matt did extremely well against a very strong field of tough and well-known competitors.”

In the women’s event, Australia’s Emma Moffatt once again proved herself a strong Olympic contender by taking her third consecutive win, all in just under one month. Finishing behind Moffatt was fellow Aussie Annabel Luxford, with Nicky Samuels of New Zealand crossing the line in third after running down compatriot Andrea Hewitt in the final stages of the race.

“I am really happy with my win. It was a tough one though, staying with Annabel and Andrea on the bike really pushed me at times. It was hard work,” said Moffatt. “Three wins in a row feels pretty good, but now with Mooloolaba coming up I know that in terms of the Olympics this is when the pressure increases. The World Cup races are the most important ones to do well in if I am looking at going to Beijing, so I need to continue working hard.”

Eyes Wide Open Images

Reed boosts New Zealand’s Beijing chances

Project1:AD

4/14/08

9:45 AM

Page 1

J290_AU_Training_rr_ce.qxd:Training

4/11/08

3:02 PM

Page 180

My favorite workout A few top Aussies share their secret training sessions

By Shane Smith

Eyes Wide Open

In the Northern Hemisphere, at least, by this point in the season most of us are well into our serious, focused training and racing. Many of us already have a big event or two in the bag and are beginning to repair and rebuild for another effort. For those Down Under, perhaps you have a lateseason effort to prepare for, or perhaps you’re planning to head north for a race. Wherever you are in your training, the below sessions, courtesy of a few of the top Aussie athletes, should help you as you work toward your goal. That said, be sure to apply a bit of commonsense to each of the below workouts to ensure they are consistent with your fitness level and training objectives.

The Ultimate Endurance MultiVitamin 8

Time to Exhaustion Increase by 43%

7 6 5

3.5

Lactate Levels Decreased by 58%

3.0 2.5 2.0

4 3 2

1.5 1.0

1

0.5

0

0.0

30 min

60 min

Clinically Proven to Improve Endurance MultiV is the first daily multinutrient vitamin that’s clinically proven to enhance endurance.

In addition to having the highest-quality, most bio-available vitamins and chelated minerals available, MultiV is the only multivitamin that contains Carbogen® (U.S. Patent 5,817,350), a patented enzyme blend that’s been clinically proven to increase time to exhaustion by 43%, reduce lactate levels by 58% and improve carbohydrate utilization.

Detailed Q & A and research packet available at www.firstendurance.com

firstendurance.com or 866.347.7811

180

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

2/13/08

2:38 PM

Page 1

J290_AU_Training_rr_ce.qxd:Training

4/11/08

3:02 PM

Page 182

Craig Walton: Craig Walton is a familiar figure at the front of any distance race, almost always emerging from the swim with the lead. We asked him about his favorite swim session (ensure you are well trained before trying this challenging workout at home).

• Begin with a warm-up of between 800 and 1200, followed by a transition set of a few drills and sprints Main set: 40 x 50 as: • 16 x 50 on 45 seconds. Every fourth one hard • 12 x 50 on 50 seconds. Every third one hard • 8 x 50 on 55 seconds. Every second one hard • 4 x 50 on 60 seconds. All hard • Follow this main set with 300-500 moderate to easy swimming with mixed strokes “I like this session as it is easy to digest but still allows you to work on your speed and lactic tolerance. It is one of my key sessions for the week,” Walton explains.

Peter Robertson: Three-time ITU world champion Peter “Robbo” Robertson uses an indoor trainer for some of his bike training but usually completes the below session in a training lab hooked up to computers to give him the ultimate training feedback. While most of us don’t have access to such high-tech training toys, you can adapt this session to your schedule by using your heart-rate monitor or power meter.

“I’m not sure if you could actually call this my favorite session,” admits Robbo, “but it is definitely useful for a good workout.”

Robbo also notes that for the below session his race pace equals his anaerobic threshold.

• Begin with a 20-minute warm-up consisting of moderate spinning followed by a few short accelerations Once you are warmed up, launch into: • 3 x (5 minutes @ 70% of race pace; 5 minutes @ 90% of race pace; 5 minutes @ 110% race pace; 5 minutes @ 50% of race pace) • 4 x (1 minute @ 130% of race pace; 4 minutes @ 50% of race pace) • Finish with 15 to 20 minutes of easy spinning

Emma Snowsill: Snowsill’s slight build is ideally suited to running, and after her blockbuster 32:54 10km split at the ITU world championships in Hamburg last year, we asked her to share a running session with us.

“There is a hill close to my home on the Gold Coast at Burleigh Headland that I love,” says Snowsill. “There are two different sides of the hill, and I use each side in my training, as one side is more gradual and one side is steeper. Depending on the length of the hill, you can make it mimic a rep on the flat.”

“By doing this you can still smash yourself without the impact on your legs, but still have a hard workout that can convert to fast running on the flats,” explains Snowsill.

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

182

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

TrainingPeaks.com

Project2:AD

4/10/08

3:13 PM

Page 2

What keeps me going? The thought that each stroke, each spin, each stride takes me a little bit closer to my goal. The knowledge that every breath — inhale, exhale — is a part of something bigger. Being a triathlete is my way of living in the moment.

I don’t know if I was born for this, but I definitely live for it.

The Life Time Fitness Triathlon — This is my race.

Register at ltftriathlon.com Race day – July 12, 2008 Minneapolis

Cathy Yndestad 2006 & 2007 Life Time Fitness Triathlon, Elite amateur women’s champion

Qualifying event of

©2008 LIFE TIME FITNESS, INC. All rights reserved.

4/11/08

3:04 PM

Page 184

John Segesta/wahoomedia.com

J290_AU_OffTheBack_mf_ce.qxd:Training

Toughing it out When the going gets tough, the great keep going

By Steve White

Ironman triathlon is one of the few sports where professional and age-group athletes pound out the same course at the same time. The professionals throw everything they have at the race hoping to get a top-10 finish and take home some cash. Of course, many age groupers have a podium finish in mind too. But most of us simply aim to hear the words, “You are an Ironman!” Every athlete, however, has spent months training and focusing on the event, whether he or she plans to finish in nine hours or 17. Yet the pros are racing for different reasons—mostly to put food on the table. So when a pro is having a bad day, he or she must make a decision, under very trying conditions, on whether to tough it out and finish the race or save what’s left in the tank for another day and another paycheck.

At the 2007 Ford Ironman World Championship in Hawaii, Belgium’s Rutger Beke was having a very bad day. He could have quit. He could have easily pulled the plug, but he kept on pushing. Beke’s day started with a solid swim and a good bike, but less than halfway through the marathon he was slowed to the point of walking by an Achilles injury. But he kept walking. He thought about quitting, about saving his legs for another race.

He thought about slipping away silently back to his hotel. But in his first race Beke made a promise to himself to not DNF, and he kept that promise. He said, “If you start dropping out of half of them [Ironman races], you’re only going to finish 10 to 15 races in your whole career, and that’s not much.” Beke said that he felt he owed it to the age groupers to finish what he started. It was 184

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

not easy for him to limp across the line. The man who had previously posted four top-five finishes at Kona finally walked down Alii Drive with a marathon time of 5:32, finishing 898th overall, in 11 hours, 13 minutes, 58 seconds.

After the race Beke said, “A lot of people in Belgium and America, they might never qualify for Hawaii. Out of respect to them, they’d love to do Ironman Hawaii in 11 hours. To win at Kona takes huge amounts of physical and mental strength, but to tough it out and watch more than 890 athletes pass you by requires an enormous amount of courage and humility.”

Similarly, when you hold a five-year winning streak in a race, and then the following year tough it out to finish 13th with a 4:09 marathon, this shows true grit. When Canada’s Lisa Bentley entered the 2007 Ironman Australia she was intent on adding another victory to her impressive record. She had won every race from 2002 through to 2006. But in 2007 her streak ended.

Coming off the bike Bentley felt confident that she could reel in the leaders with her typical speedy run, but after the first hour things started to go wrong. She had a pain in her heel that rapidly progressed from mildly annoying to intolerable. It slowed her to a walk. With more than 12 kilometers remaining, Bentley was faced with an unenviable decision: quit now and prevent further injury or soldier on. She continued the race out of respect—for the fans, for the other athletes and for the event.

After a race like that, most pros would head straight to the airport and catch the first flight out of town, but not Bentley. Instead she was back out there cheering through the night. She stayed right through to the finish and waited for “Shazza” from Coolangatta, who finished just outside the cutoff in a time of 17:09:45.

The greatest athletes are not just role models when they win—they are even more so when they don’t.

Project2:AD

4/10/08

4:10 PM

Page 2

4/11/08

3:08 PM

Page 186

“Sports is human life in microcosm.”

[Howard Cosell]

John Segesta/wahoomedia.com

J290_TrainingTOC_ce_mf.qxd:Contents

189 194 198 LAB RABBIT 186

T R I AT H L E T E

LANE LINES |

JUNE 2008

|

THE BIG RING

T R I AT H L E T E M A G . C O M

J290_TrainingTOC_ce_mf.qxd:Contents

4/11/08

3:08 PM

Page 187

TRAINING

202 204 208 210 212 216 ON THE RUN

SPEED LAB

NUTRITION

MIND GAMES T R I AT H L E T E M A G . C O M

DEAR COACH |

JUNE 2008

TRAINING FEATURE |

T R I AT H L E T E

187

Project1:Layout 1

3/12/08

12:02 PM

Page 2

Join Team Sport Beans/NTTC! JELLY BELLY,ÂŽ ENERGIZING JELLY BEANS,ÂŽ AND SPORT BEANSÂŽ ARE TRADEMARKS OR REGISTERED TRADEMARKS OF

JELLY BELLY CANDY COMPANY. Ž, Š 2008 JELLY BELLY CANDY COMPANY, FAIRFIELD, CA 94533 USA.

Become a part of Americaâ&#x20AC;&#x2122;s #1 Triathlon Team

7HDP 6SRUW %HDQV 177& 3UR (OLWH PHPEHUV IURP OHIW WR ULJKW /DXUHQ -HQVHQ %UDG 6HQJ .DWKU\Q %HUWLQH -HII 3LODQG (ULQ )RUG 0DUN :HQGOH\ 7HDP 'LUHFWRU .LP 'XQNHU .LUN 1HOVRQ DQG $OH[LV 6PLWK IRUPHUO\ :DGGHO

Members are part of one of the sportâ&#x20AC;&#x2122;s best triathlon teams! Our pros won 18 triathlons in 2007 and recorded over 45 top-10 finishes.

For more information and an application, please visit us online at www.NTTCracing.com or email us at NTTCracing@aol.com. We look forward to welcoming you onboard Team Sport Beans/NTTC!

For an annual fee of only $45, members receive: t t t t t t t t t t

Team Run Singlet by Champion System.

Team T-shirt and athletic socks made of CoolmaxÂŽ fabric.

Team Cycling Cap by Champion System.

Team Swim Cap by TYR. Sport BeansÂŽ Water Bottle.

12 one-ounce bags of Sport BeansÂŽ jelly beans.

Jelly BellyÂŽ visor.

A subscription to the team newsletters.

Discounts on team apparel, equipment, NTTC camps/clinics.

Eligible to sign up for NTTC Online Coaching, and MORE!

Team Sport Beans/NTTC is produced by the National Triathlon Training Camp (NTTC), which held the worldâ&#x20AC;&#x2122;s ďŹ rst triathlon training camp in 1983.

ÂŽ

J290_LabRabbit_ce_rr.qxd:Training

4/11/08

3:14 PM

Page 189

TRAINING

John Segesta/wahoomedia.com

LAB RABBIT

The virtually coached triathlete Weeks 1-4 of your high-tech sprint-distance training plan

By Matt F itzgerald

T

This month we begin a new training program after concluding our three-month run-focus phase in the May issue (to order a back issue, please go to triathletemag.com and click on “Order a Back Issue” under Shortcuts). Over the next 12 weeks (weeks 1-4 are included here), we’re going to take you through a sprint-distance training plan for beginner (but technically savvy) triathletes.

Despite the proliferation of Web-based coaching services designed for triathletes, most age-group triathletes are still selfcoached. Some self-coached triathletes make mistakes, big and small, that a coach could have helped them avoid. Others seem to do just as well without a qualified personal coach as they would do with one. The most successful self-coached athletes find resources that effectively substitute for the knowledge and perspective a good coach provides. These resources include magazines, books, Web sites, videos and expert-designed (although not customized) training plans.

Another type of resource that has emerged recently as a valuable substitute for the performance-management abilities of a coach is digital technology—specifically, bike power meters, speed and distance devices for the run and software applications that allow athletes to analyze the data collected by these devices (as well as manually entered swim data). But can such technologies measurably improve a self-coached triathlete’s ability to steer the course of his or her training?

We’re about to find out. Steve Turner, 52, is an age-group triathlete who is currently coaching himself with the aid of a Polar CS600, which monitors power and heart rate on the bike; a Polar RS800, which monitors speed and heart rate on the run; as well as a software application from Peaksware called WKO+, which allows him to analyze all of his workout data; a subscription to trainingpeaks.com, a Web site where he logs all of his training; and a training plan from my book, Triathlete T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

189

J290_LabRabbit_ce_rr.qxd:Training

4/11/08

3:14 PM

Page 190

TRAINING

asphalt: rainbow

Magazine’s Essential Week-by-Week Training Guide, which he purchased in electronic format and loaded onto his trainingpeaks.com calendar. At the time of this writing, Steve was four weeks into the 12-week sprint triathlon plan, which I will share with you in four-week chunks for this three-part Lab Rabbit series, running in the June, July and August issues.

The decision to try virtual selfcoaching was one that Steve made with great care. “What I wanted to do, especially since I’m an older racer, was to make sure I was training as smart as possible,” he explains. So far, he feels that both the hardware and the online components are helping him achieve this objective.

“The power meter helps me sync the [wattage and cadence] numbers with how my body feels,” he says. “They give me a guide that builds my knowledge of what my body’s doing.”

LAB RABBIT When Steve uploads his workout data to WKO+ he pays special attention to the graphs that show his cycling power zone distribution and his running pace zone distribution for the past week. These graphs provide an indication of the degree of balance in his training. “They allow me to see and control the zones I’m training in,” he explains. “In the past I was chronically overtraining. I was working out too hard. My natural tendency was to push myself in every workout. It was difficult to make myself go slower.

The software shows me when my training isn’t balanced.”

The training plan that Steve loaded into his online training calendar also encourages a healthy balance. “It helps me to do less, because it’s progressive,” he says. “I can see where it’s going and trust that the workouts I’m doing now are enough, even if they’re easier than what I normally do.” Already, Steve’s new, meas-

John Segesta/wahoomedia.com

Down in the drops it’s all gray road and black cables. Color your miles with Jagwire cable housings. Iron tough and built to endure, they’ll help you blaze your way to victory. www.jagwireusa.com

190

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

2/13/08

2:24 PM

Page 1

J290_LabRabbit_ce_rr.qxd:Training

4/11/08

TRAINING

3:14 PM

Page 192

LAB RABBIT ured approach to training is paying off. “I’ve noticed that the weary feeling I used to have all the time has dissolved,” he says.

“This week is a recovery week, and I’m feeling strong and recovered, and that hasn’t happened in a long time.”

Next month I will discuss an overarching strategy for digital self-coaching. In the meantime, I encourage you to explore the online tools that are essential to the execution of this strategy.

Trainingpeaks.com is not the only good source of digital coaching tools. Here are some others: • active.com • coachtroy.com • markallenonline.com • motionbased.com • pccoach.com

This sprint triathlon training plan is designed for triathletes who are beginning at a relatively low fitness level and/or who don’t have a lot of time to devote to training but are willing to work hard in the time available to achieve a solid sprint-race performance in 12 weeks’ time. The program includes two swims, two rides and two runs per week. It begins with 2,100 yards of swimming, 90 minutes of cycling and 50 minutes of running in week 1 and peaks with 3,450 yards of swimming, three hours of cycling and 97 minutes of running in week 11.

Every fourth week is a reduced-volume recovery week. Here are the first four weeks:

WEEKS 1-4 OF YOUR SPRINT-DISTANCE TRAINING PLAN Monday

Tuesday

Rest

Swim WU: 200 free DS: 6 x 25 MS: 4 x 100 moderate KS: 4 x 25 CD: 200 mixed strokes

Rest

Swim WU: 250 DS: 6 x 25 MS: 5 x 100 moderate KS: 4 x 25 CD: 200

Rest

Swim WU: 250 DS: 6 x 25 MS: 6 x 100 moderate KS: 4 x 25 CD: 200

Rest

Swim WU: 250 DS: 6 x 25 MS: 6 x 100 moderate CD: 250

Week

1

Week

2

Week

3

Week

4

Wednesday

Thursday

Friday

Saturday

Sunday

Run 25 min. moderate

Swim WU: 200 DS: 6 x 25 MS: 4 x 100 (alternating 25 easy/25 hard) KS: 4 x 25 CD: 200

Bike 45 min. moderate

Run 25 min. moderate

Run 30 min. moderate

Swim WU: 250 DS: 6 x 25 MS: 4 x 100 (alternating 25 build/25 descend) KS: 4 x 25 CD: 200

Bike 1 hour moderate followed by a 10-min. moderate transition run

Run 30 min. moderate

Bike 1 hour moderate

Run 35 min. moderate

Swim WU: 250 DS: 6 x 25 MS: 6 x 100 (alternate 25 easy/25 hard) KS: 4 x 25 CD: 200

Bike 1 hour 15 min. moderate

Run 35 min. moderate

Bike 55 min. moderate; include 6 x 1-min. hard hill climbs

Run 30 min. moderate; include 6 x 30-sec. hard fartlek intervals

Swim WU: 250 DS: 6 x 25 MS: 3 x 200 threshold CD: 250

Bike 1 hour moderate followed by a 10-min. transition run

Run 35 min. moderate

Bike 45 min. moderate

Bike 45 min. moderate

WU=Warm-Up, DS=Drill Set, MS=Main Set, KS=Kick Set, CD=Cool-Down 192

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

John Segesta/wahoomedia.com

THE PLAN

Project2:AD

4/10/08

3:15 PM

Page 2

J290_LaneLines_rr_mf.qxd:Training

4/11/08

TRAINING

3:18 PM

Page 194

LANE LINES Not that there’s anything wrong with working on such things, but increasing and maintaining arm turnover is the next step for increased speed in the water. By boosting your turnover, you can: • Maintain more effective propulsion if you bump into other swimmers, as you can get your arm back into contact with the water sooner • Maintain better momentum through waves and swell • Sight more easily without reducing your speed The challenge is that swimming with a higher stroke rate is a learned neuromuscular skill and must be practiced, and you have to be careful not to sacrifice efficiency or technique for the sake of quicker turnover.

Keeping pace

Boost your turnover rate for quicker swim splits

By Paul Regensburg and Alister Russell Looking for ways to increase your swim speed? How about moving your arms faster? It sounds ridiculously simple; however, we tend to deemphasize arm turnover in our training, focusing instead on such aspects as body position, the catch and the kick.

194

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

You can count your strokes each length to determine your stroke rate; however, doing so may interfere with your mental focus.

Enter the swim metronome. A swim metronome is an electronic stroke rate-pacing device that attaches to a goggle strap or is placed under your swim cap and creates an audible beep to help develop stroke-rate consistency, just as musicians use a metronome to maintain a specific tempo. Finis (finisinc.com) and Wetronome (wetronome.com) offer swim metronomes. You can change your rate of strokes per minute by adjusting the beep tempo and synchronizing the beeps with each hand entry into the water.

The advantages of using a swim metronome are: • You no longer have to count strokes per length • You can adjust your stroke rate based on the type of training or interval distance you are completing • Your stroke becomes more rhythmic and symmetrical • You can maintain your stroke rate and speed even as you become fatigued • You can use the device in the open water and still be aware of your stroke rate

YOUR BASELINE STROKE RATE In order to use a swim metronome you first need to determine your baseline stroke rate (BSR), a value that corresponds to the number of seconds it takes you to perform one stroke, as

John Segesta/wahoomedia.com

A LITTLE HELP

J290_LaneLines_rr_mf.qxd:Training

4/11/08

3:18 PM

Page 195

calculated over a longer-distance swim rather than a short sprint. BSR is displayed in a tiny LCD window on the front of the metronome.

You can use either of two methods to determine your BSR: 1. Swim 400 meters continuously at your race pace (ideally in a 50-meter pool) and have a friend or coach count your number of strokes (left arm = 1 stroke, right arm = 2 strokes, left arm = 3 strokes . . . etc.) for 30 seconds. Ideally this 400 should be done at race pace for your target distance (i.e. 750m, 1500m, 1.9km or 3.8km), and your stroke rate should be assessed in the latter half of the 400 after you have settled into your natural rhythm. Have your partner take your stroke count twice, ideally after 200m and then again after 300m so turns are not included in the 30-second sample: Then use this simple formula: • Number of strokes for first 30-second interval = X (e.g. 34) • Number of strokes for second 30-second interval = Y (e.g. 36) • Add these two numbers together to get your stroke rate per minute: X + Y (e.g.

34 + 36 = 70) • Divide your stroke rate per minute into 60: 60/(X + Y) = N (e.g. 60/70 = 0.86) N = your baseline stroke rate (0.86 = number of seconds per stroke; this number will be your beep setting on the swim metronome) You may want to repeat this exercise a few times and take an average value to give you a better reflection of your typical stroke rate. You might find that your BSR ranges from an already high value of 0.70 to a very slow value of 1.20.

2. A second method of determining your BSR is to set the metronome on 0.90 (0.9 seconds per stroke) and adjust the setting up or down manually to match your natural rhythm. This is more difficult to do, however, because, as stated earlier, your true stroke rate is best calculated in the latter stages of a longer interval.

STROKE-RATE WORKOUTS Now that you’ve calculated your baseline stroke rate you can utilize the metronome for some stroke rate-specific swim sets.

When completing these sets, remember some key factors: • Maintain and emphasize your rotation (from the hips) • Try not to shorten your stroke. Be long in the water • Focus on your catch and feel for the water • Don’t over-kick to meet the stroke-rate setting

SWIM WORKOUT #1: DEVELOPING YOUR RHYTHM: The purpose of this set is

to familiarize yourself with the audible beep of the metronome. The workout should start at your predetermined BSR (no higher, no lower). It may take a few lengths to get used to synchronizing your stroke with the continual beeping sound of the metronome,

especially when the turn at the end of the pool disturbs the flow of your stroke. You may find the stroke rate seems very slow at the beginning, but it is in the second half of the interval where it should feel like the right pace.

Warm-up:

T R I AT H L E T E M A G . C O M

|

2 x (100 free/100 kick/100 pull) 4 x 50 choice drill JUNE 2008

|

T R I AT H L E T E

195

J290_LaneLines_rr_mf.qxd:Training

4/11/08

TRAINING

3:18 PM

Page 196

LANE LINES

8 x 25 fast 4 x 400 on 45 seconds recovery as 2 x 400 at BSR, then 2 x 400 at BSR minus 0.02 on the metronome’s setting Cool-down: 400 mixed stroke Main set:

By working on your rhythm, you are developing new neuromuscular patterns and a more efficient stroke over distance. Keep a record of the setting on the metronome, and as you become more efficient and improve in your ability to maintain a stroke rate you can perform this workout at a slightly faster stroke rate.

SWIM WORKOUT #2: IMPROVE YOUR STROKE RATE

Once you have mastered swimming with the metronome at and just below your BSR you can explore raising your stroke rate. Note this should be done in very small increments. Raising your stroke rate too much too quickly will cause your technique to break down, resulting in a loss of efficiency. This workout increases your stroke rate in a controlled manner.

Warm-up:

400 choice, easy and loose 6 x 50 as 25 drill/25 free 6 x 50 as 15 fast/35 easy Main set: 3 x (3 x 200 freestyle on 20 seconds recovery) as first set at BSR minus 0.05 on metronome, second set at BSR minus .010 on metronome, third set at BSR minus 0.15 on metronome. Rest 60 seconds between sets Option: Finish your main set with a 400 backstroke at your BSR Cool-down: 400 mixed stroke

If you notice your stroke begins to become inefficient (e.g. you start thrashing), revert back to your previously efficient

Swim Training at Home in the Fastlane® by Endless Pools

Heather Fuhr 15 Time Ironman® Champion

Put the same technology found in the Endless Pool® in your backyard pool... add a Fastlane.The Fastlane creates a smooth, adjustable-speed current in your pool that replicates an open water swim.

“The Fastlane training makes my swim WAY TOO FAST! I used to come out of the water in tri’s deep in the pack, just happy I did not drown. In yesterdays race (my first for the season), I came out of the water in 17th place.Those guys up front are fast on the bike and run… now I need to bike more and run more.”

- Frank E. Age Grouper & Fastlane Owner

For more information call us at 1-800-880-SWIM ext. 6316 or visit our website at www.swimfastlane.com/6316 196

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

stroke rate and get comfortable there. Remember, the aim is to become more efficient, not less.

VARIATIONS Once you have mastered swimming at your BSR you can experiment with variations to your stroke to see how each might affect your stroke rate. For example, if you breathe with a three-stroke pattern, experiment with a five-stroke pattern, which may help increase your stroke rate. You can also use a slower, steadier stroke rate (increasing the seconds per stroke on the metronome from, say, 0.86 to 1.05) to build strength and efficiency, which will help you master an efficient body position and propulsion system.

Paul Regensburg and Alister Russell are coaches at LifeSport, the official coaches of Ironman. Paul is an Olympic, Pan Am Games and Ironman coach, and Alister has coached athletes from beginner to world-championship level at all distances. Visit lifesport.ca or contact coach@lifesport.ca for more information or coaching inquiries.

TAKE-HOME MESSAGE Looking for ways to increase your swim speed? How about moving your arms faster? By boosting your turnover, you can: Maintain more effective propulsion if you bump into other swimmers, as you can get your arm back into contact with the water sooner Maintain better momentum through waves and swell Sight more easily without reducing your speed

Project1:AD

3/12/08

2:24 PM

Page 1

J290_BigRing_rr_mf.qxd:Training

4/11/08

3:23 PM

TRAINING

Page 198

BIG RING

Crank it up

Inject some intensity to avoid the one-speed blues There’s a funny phenomenon in endurance sports that I like to call “becoming a one-speed athlete.” It happens to long-distance runners, cyclists and triathletes whose training becomes so focused on sustained efforts at race intensity and below that their ability to work at higher intensity levels atrophies. The one-speed athlete phenomenon presents itself most notably when elite endurance athletes do shorter tune-up races in the weeks preceding a longer peak race and embarrass themselves by proving unable to go any faster over the shorter distance than they intend to go over the longer. A great, gaping hole in their fitness is revealed for all to see.

A recent example involves Ryan Hall, the brilliant young American distance runner who set a new American debut marathon record of 2:08:24 in London last year. That’s 4:53 per mile. A few months later, while in the thick of training for the U.S. Olympic team trials marathon (which he won in 2:09:02), Hall ran the U.S. Outdoor Track and Field Championships 10,000 meters, finishing seventh with a time of 28:51. That’s 4:38 per mile, or just marginally faster than the pace he was capable of sustaining for another 20 miles. That’s the onespeed athlete phenomenon for you.

The problem with becoming a one-speed athlete is that it hinders performance in long-distance races as well as in shorter ones. Here’s how: Recent research has shown that rating of perceived exertion (RPE)—not heart rate or blood-lactate level or any other physiological factor—is the best predictor of fatigue during exercise. In maximal efforts over any distance, the athlete’s RPE increases linearly throughout the event, consistently reaching a level 5, or “hard”, rating after 20 percent of the distance has been covered and peaking at a level 10, or “maximal,” rating when the finish line is within sight.

(The only exceptions to this pattern are beginners who lack the experience needed to calibrate the brain-based mechanisms that make RPE such a reliable fatigue predictor in experienced athletes.)

Athletes improve by training in ways that make a pace that once felt hard at the 20-percent mark of a given race distance seem slightly easier in the next race—thus enabling the athlete to sustain a faster pace while working at the same RPE. This change occurs as a natural result of everything you do in a sensible training program. For example, simply increasing the amount of basic aerobic training you do will increase your aerobic capacity and efficiency, enabling you to race faster with equal perceived effort. But there are also specific things you can do to exploit the relationship between RPE and fatigue to your benefit. One of these things is performing hard workouts at pace levels exceeding your race pace so your race pace feels easier. When you cut back on such training too much in the pursuit of peak performance at long distances, your brain will hit the panic button when you try to race faster at shorter distances, causing your 198

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

John Segesta/wahoomedia.com

By Matt F itzgerald

Project1:AD

2/20/08

9:47 AM

Page 1

J290_BigRing_rr_mf.qxd:Training

4/11/08

3:23 PM

Page 200

TRAINING

BIG RING

RPE to spike and therefore limiting your pace perhaps more than necessary. Hence the one-speed phenomenon. But your performance at longer distances also will be negatively affected by too much training specialization at your race pace.

Exposing your body to fatigue in prolonged efforts at faster paces will result in nervous system adaptations that push back the wall of fatigue in your long-distance peak race.

Long, slow rides and race-pace rides certainly have their place in the bike training of long-distance triathletes, but these workouts need to be supplemented with others that expose your body to fatigue at slightly higher intensities. Here are three such workouts.

1. PRE-FATIGUED TIME TRIAL: This is a grueling workout but a very beneficial one to do three to six weeks before a long-distance race. The concept is simple: You perform a maximal-effort time trial after fatiguing yourself with prolonged moderate riding. If you’re training for an Ironman, I suggest you begin with 40 to 50 miles of moderate riding and finish with a 40km time trial. If you’re training for an Ironman 70.3, begin with 30 to 40 miles of moderate riding and finish with a 20km time trial.

2. WATTS (OR SPEED) FOR DURATION: This workout is as hard as the pre-fatigued time trial and no less beneficial. If you have a power meter, first determine your race-day power-output level. Begin the workout with 10 to 20 minutes of spinning to warm up, and then increase your power output to 110 percent of your race-day power-output level. For example, if you’re training for an Ironman and your race power-output level is 250 watts, then ride at 275 watts. Or if you’re training for an Ironman 70.3 and your power-output level over this distance is 265 watts, then ride at 292 watts.

Continue until your RPE reaches 10 or you are no longer able to sustain this power-output level. If your peak race is an Ironman, you’re probably looking at a 50- to 60-mile ride. If your peak race is an Ironman 70.3, you will most likely hit the wall after 30 to 35 miles. Those lacking a power meter can do the same workout by determining their race speed and riding 10-percent faster.

3. MOUNTAIN STAGE: This workout is only feasible if you live within reach of some tough hills. To do it, plan the hilliest route possible with a total distance of 70 to 80 miles if you’re training for an Ironman and 50 to 60 miles if you’re training for an Ironman 70.3. Ride the flat and downhill sections at a moderate intensity level but attack the hills, riding them as hard as you can without bonking before reaching the top of the last hill on your ride.

Don’t become a one-speed cyclist. Incorporate these workouts into your training for long-distance races and reap the benefits on race day.

TAKE-HOME MESSAGE Long, slow rides and race-pace rides certainly have their place, but these workouts need to be supplemented with others that expose your body to fatigue at slightly higher intensities.

When you cut back too much on higher-intensity training , your brain will hit the panic button when you try to race faster at shorter distances, causing your RPE to spike and therefore limiting your pace perhaps more than necessary.

200

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

4/10/08

3:16 PM

Page 2

J290_OnTheRun_rr_mf.qxd:Training

4/11/08

3:25 PM

TRAINING

Page 202

ON THE RUN cient way to make it to the top. So while you may dread the incline, revel in the challenge and know that with each climb you are getting faster and faster.

Hill workout (35 minutes): • 15-minute warm-up • 5 x 2-minute hill repeats with 2-minute walking recoveries.

Even those of you who live in Florida have a two-minute hill—even if it’s an overpass. Go ahead and find that hill and get to know it well. Think about running from your core: Maintaining stability in your core and a rhythmic arm swing will help you motor up those hills. Jog or walk down the hill for a full recovery and have at it again and again.

• 10-minute cool-down

Sharpen your speed Two tough sessions to boost your sprint-distance run

By Abby Ruby, CTS Senior Coach

The triathlon world devotes a lot of attention to the long-distance events, so much so that athletes often come to me thinking they need to train like Iron-distance athletes for local sprint triathlons. While many of the concepts are the same, success in sprint tris is all about speed, and your training needs to build speed instead of day-long endurance.

If you want a boost in your next sprint triathlon, incorporate the following run sessions into your training. These workouts are best added in the three to four weeks leading up to your race.

By this point you’ve already gained a solid foundation of fitness from endurance and lactate-threshold training. You will draw on this foundation when performing the following high-intensity workouts that put the finishing touches on your training before you begin your taper.

Even though the workouts themselves aren’t very long, and the efforts within them are even shorter, they’re very taxing.

They’re also very effective, so you don’t need to do too many to reap the rewards. Include them in your training program one to two times a week and you’ll be flying through the run at your next sprint triathlon.

POWER UP WITH HILLS Hill intervals will not only prepare you for the undulations in the run course but they will also help you build leg strength that translates into greater power on the bike. An additional bonus to working the hills is it helps dial in your running efficiency: Your body naturally minimizes extraneous movements while running up a hill, thus quickly figuring out the most effi202

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Ever feel like you just can’t run any faster, not because your heart is about to explode in your chest but because your legs can’t keep up with you? What would happen if you put the treadmill on the highest setting? Would you need a padded wall behind you, or could you keep up without holding on? Believe it or not, leg-turnover speed is often a primary limiting factor in running faster (especially in shorter races). Elite runners can achieve a turnover of about 100 to 105 strides per leg per minute. I try to encourage age-group athletes to bring their turnover up to 90 strides per minute or higher. The following workout will help you break your personal barrier.

Speed-interval workout (45 minutes): • Warm up for 10 minutes with some easy- to moderatepace running • Once warmed up, progress into 6 x 2 minutes all out with 2-minute recoveries consisting of walking or easy jogging • Cool down for 10 minutes As noted, these intervals are all-out efforts, as fast as you can go for two minutes, and they are best performed on a treadmill.

The treadmill belt will force you to turn over your legs more quickly than you might on the roads. Begin at a speed at which you can complete the entire two-minute work interval without holding on to the treadmill. The next time you do this workout see if you can bump the speed up a little faster. So, if you maxed out at 9.8mph on your first attempt at this workout, shoot for 9.9 or 10mph next time.

Quicker leg speed translates to faster run splits, so head to the gym or the basement and see how fast those feet can turn over. It will pay off come race day when the belt isn’t pushing you but your competitors are. You’ll have that extra kick to hold a faster pace and run down anyone in your age group.

Abby Ruby is a Senior Coach at Carmichael Training Systems, Inc., who is currently coaching triathletes ranging in age from 22 to 83.

To find out what CTS can do for you, visit trainright.com.

TAKE-HOME MESSAGE Success in sprint tris is all about speed, and your training needs to build speed instead of day-long endurance.

Hill intervals will not only prepare you for the undulations in the run course but they will also help you build leg strength that translates into greater power on the bike.

Leg-turnover speed can often be a limiting factor. Elite runners can achieve a turnover of about 100 to 105 strides per minute. I try to encourage age-group athletes to bring their turnover up to 90 strides per minute or higher.

John Segesta/wahoomedia.com

DEVELOP A QUICKER TURNOVER WITH SPEED INTERVALS

Project2:AD

4/10/08

3:16 PM

Page 2

J290_SpeedLab_rr_ce.qxd:Training

4/11/08

Page 204

SPEED LAB

John Segesta/wahoomedia.com

TRAINING

3:29 PM

Drink up

Is chocolate milk the ultimate recovery drink?

By Dr. Tim Mickleborough DEAR SPEED LAB,

Recently Troy Jacobson wrote about chocolate milk being an effective recovery drink (January 2008, Triathlete). I managed to get a copy of the study and saw that you were listed as a study author. I was hoping you may be able to tell me why chocolate milk would be an effective recovery beverage?

Thanks, Dean Charlotte, N.C.

DEAR DEAN,

Thanks for the question. Recovery from exercise is a complex process requiring the replenishment of the bodyâ&#x20AC;&#x2122;s fuel stores, the repair of damaged muscle tissue and the initiation of training adaptations. It requires the body to switch from a predominantly catabolic (energy-producing) state to a predominantly anabolic (rebuilding) state. In order for this transition to occur efficiently and effectively, the proper nutrients must be consumed and they must be consumed at the appropriate time.

The major source of fuel used by the skeletal muscles during prolonged aerobic exercise of a strenuous nature is muscle glycogen. The importance of muscle glycogen as a fuel source cannot be overstated. In general, it has been demonstrated that aerobic endurance is directly related to the initial muscle-glycogen stores, that strenuous exercise cannot be maintained once these stores are depleted and that perception of fatigue during 204

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

prolonged intense exercise parallels the decline in muscle glycogen. Because of the importance of muscle glycogen for sustaining prolonged intense exercise, there has been considerable research to establish the most efficient means for its replenishment once depleted. Early research focused on how to replenish the muscle-glycogen stores on a daily basis in preparation for consecutive days of competition or training. However, because many athletes may train or have to compete several times a day, more recent research has focused on how to replenish muscleglycogen stores within several hours after exercise. In this regard, questions that have been addressed include the most appropriate amount and frequency of carbohydrate (CHO) supplementation, the most appropriate times to supplement and the most appropriate supplements to use.

The resynthesis of glycogen between training sessions occurs most rapidly if carbohydrate is consumed within 30 minutes to one hour after exercise. Indeed, delaying carbohydrate ingestion for two hours after a workout can reduce the rate of glycogen resynthesis by half4, 7. To maximize the rate of glycogen resynthesis, it is suggested that 50 to 75 grams of carbohydrate be ingested within 30 to 45 minutes after exercise1, with ingestion of 1.0 to 1.5 grams of CHO per kilogram of body weight per hour for the next few hours2. Ingesting protein (PRO) along with carbohydrate (at a carbohydrate-protein ratio of 2 to 2.9:1) has been shown to hasten the rate of glycogen synthesis and improve endurance performance, especially when the amount of CHO ingested is less than current recommendations or when feeding intervals are more than one hour apart4, 6.

Of particular importance is the study of Williams et al.11, which compared the effects of a CHO-PRO beverage containing electrolytes on short-term exercise recovery with those of a traditional CHO-electrolyte sports beverage (fluid-replacement drink). They found the subjects were able to ride 55 percent

J290_SpeedLab_rr_ce.qxd:Training

4/11/08

3:29 PM

Page 205

SPEED LAB longer after receiving a 15-percent CHO/4-percent PRO beverage as opposed to the traditional sports beverage (which consisted of 6 percent CHO). Using muscle biopsy, these authors11 also found that muscle-glycogen replenishment was in excess of 128 percent greater after the CHO-PRO treatment as compared with the traditional sports beverage.

Therefore, in light of the strong relationship between aerobic endurance and muscle-glycogen stores, the improvement in performance after recovery with the CHO-PRO beverage may be directly related to the greater muscle-glycogen concentration.

Obviously, from this study one cannot discern if the difference in performance between the two treatments was due to the type of supplement provided or the amount of CHO consumed.

However, the point that can be made is that a supplement designed specifically for exercise recovery is much more effective for this task than is a traditional sports drink.

Cow’s milk is a heterogeneous mixture of proteins, of which approximately 80 percent is casein and 20 percent is whey protein.

In addition, cow’s milk contains all nine essential amino acids.

While the types of protein that are best for achieving muscle recovery after endurance exercise are not defined, current opinions are based on studies that focused on resistance-exercise models3, 10 and studies that examined the digestibility, or gastric emptying, of a particular protein, categorizing it as fast (e.g., whey) or slow (e.g., casein) and extrapolating the influence of the proteindigestion rate on protein anabolism.

To meet the current recommendations for post-exercise CHO intake5, 8, a 70kg male and a 60kg female would need to

TRAINING

consume between 17 to 27 and 14.5 to 23 fluid ounces, respectively, of low-fat chocolate milk, depending on the brand. These volumes of chocolate milk contain 70 to 84g of CHO and 19 to 30g of PRO for the reference male and 60 to 72g of CHO and 16 to 26g of protein for the reference female.

In the study published in the International Journal of Sports Nutrition and Exercise Metabolism9, nine male trained cyclists participated. Each subject participated in four testing sessions, with individual sessions separated by one week. The first testing session consisted of an incremental exercise test on a cycle ergometer to determine maximum oxygen consumption (VO2 max) and maximum power output at VO2 max (W max). The remaining three testing sessions were conducted as a randomized, crossover design with each subject serving as his own control and consisted of two bouts of cycling exercise to exhaustion separated by four hours of recovery. For the three testing sessions, the first exercise bout consisted of alternating periods of work and recovery in an interval format, with the intention of depleting the subjects’ muscle-glycogen stores. Following the glycogen-depletion exercise, subjects remained in the laboratory for four hours of relaxed recovery, during which they received either low-fat chocolate milk, a fluidreplacement (FR) drink or a carbohydrate-protein replacement drink. Following the recovery period, the subjects performed a second exercise bout, cycling at 70 percent VO2 max until exhaustion. Despite an equivalent CHO content between chocolate milk and the CHO-PRO beverage, and less CHO in the FR drink, subjects cycled 49 percent and 54 percent longer following chocolate milk and FR ingestion, respectively, as compared to

Field Tested By Greg Bennett

1st New York 1st Los Angeles 1st Chicago 1st Minneapolis 1st Dallas

Triathlon Triathlon Triathlon Triathlon Triathlon

First Endurance triathlete Greg Bennett rewrote the record books several times in 2007 by winning an unprecedented five Olympic Distance races in a single year. Greg understands what it takes to win in the most challenging triathlon events in the world. That’s why he relies on the First Endurance system to help him train harder and recover faster than ever before. Shouldn’t you?

firstendurance.com • 866.347.7811

“First Endurance allows me to be at my best on race day.”

– Greg Bennett

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

205

J290_SpeedLab_rr_ce.qxd:Training

4/11/08

TRAINING

3:29 PM

Page 206

SPEED LAB

CHO-PRO ingestion. In addition, the total amount of work performed by the subjects at 70 percent VO2 max was 57 percent and 48 percent greater, respectively.

What is difficult to explain in the Karp et al. study9 is the equivalent exercise times to fatigue with chocolate milk and the FR intervention, even though the FR drink used has approximately half the CHO content of both chocolate milk and the CHO-PRO beverage and no protein (especially in light of the previous study by Williams et al. showing the superiority of a CHO-PRO beverage to a conventional sports drink for post-recovery performance). Therefore, we conducted a follow-up study, of which the main aim was to compare the efficacy of low-fat extra dark chocolate milk (DCM), lowfat chocolate milk (CM), non-milk cocoa beverage, a commercially available carbohydrate sports drink and water on exercise recovery. We used exactly the same study design as the Karp et al. study9. Importantly, the data indicated that total work performed at 70 percent of VO2 max during the cycle test to exhaustion was significantly greater on the DCM and CM compared to the sports drink, non-milk cocoa beverage and water. We have not yet published this study.

Therefore, the data to date indicate that chocolate milk is a strong alternative to other commercial sports drinks in helping athletes recover from strenuous, energy-depleting exercise.

Chocolate milk contains an optimal carbohydrate-to-protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and may enable athletes to exercise at a high intensity during subsequent workouts.

REFERENCES 1. “Joint Position Statement: nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada.” Med Sci Sports Exerc. 32:2130-2145, 2000.

2. Burke, L. M., B. Kiens, and J. L. Ivy. “Carbohydrates and fat for training and recovery.” J Sports Sci. 22:15-30, 2004.

3. Hartman, J. W., J. E. Tang, S. B. Wilkinson, M. A. Tarnopolsky, R. L. Lawrence, A. V. Fullerton, and S. M. Phillips. “Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters.” Am J Clin Nutr. 86:373-381, 2007.

4. Ivy, J. L. “Dietary strategies to promote glycogen synthesis after exercise.”

Can J Appl Physiol. 26 Suppl:S236-245, 2001.

5. Ivy, J. L. “Glycogen resynthesis after exercise: effect of carbohydrate intake.”

Int J Sports Med. 19 Suppl 2:S142-145, 1998.

6. Ivy, J. L., H. W. Goforth, Jr., B. M. Damon, T. R. McCauley, E. C. Parsons, and T. B. Price. “Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement.” J Appl Physiol. 93:1337-1344, 2002.

7. Ivy, J. L., A. L. Katz, C. L. Cutler, W. M. Sherman, and E. F. Coyle. “Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion.”

J Appl Physiol. 64:1480-1485, 1988.

8. Jentjens, R. and A. Jeukendrup. “Determinants of post-exercise glycogen synthesis during short-term recovery.” Sports Med. 33:117-144, 2003.

9. Karp, J. R., J. D. Johnston, S. Tecklenburg, T. D. Mickleborough, A. D. Fly, and J. M. Stager. “Chocolate milk as a post-exercise recovery aid.” Int J Sport Nutr Exerc Metab. 16:78-91, 2006.

10.Tipton, K. D. and R. R. Wolfe. “Protein and amino acids for athletes.” J Sports Sci. 22:65-79, 2004.

11.Williams, M. B., P. B. Raven, D. L. Fogt, and J. L. Ivy. “Effects of recovery beverages on glycogen restoration and endurance exercise performance.” J Strength Cond Res. 17:12-19, 2003.

Project2:AD

4/10/08

3:27 PM

Page 2

J290_Nutrition_rr_ce.qxd:Training

4/11/08

TRAINING

3:30 PM

Page 208

NUTRITION taper, which means your energy requirements are lower. Travel foods are usually terrible: High-calorie, low nutritional-value fast foods dominate airports and gas stations, and a big mistake is to let yourself get so hungry these seem like good options. So, whenever possible, take your own food with you: Sandwiches, tinned fruits, bananas and sports bars are all conveniently portable.

UP:

A taste for adventure 6 tips for top nutrition while traveling

By Pip Taylor

T

Triathlon is a global sport, and travel for the triathlete can be exciting, but there are always challenges associated with leaving home for an event—and eating properly while on the road is one of them. When you’re racing close to home the nutritional considerations may be just a matter of getting things right for a day or two, but when you’re traveling further afield, nutrition can become more complex. Here are six tips for triathlete travelers.

STAY LOOSE: One of the most valuable lessons I have learned is to remain flexible. Too often triathletes get caught up in feeling they need a particular kind of cereal or snack for their pre-race breakfast or a specific type of pasta at a set time the night before their race. I am all for having a routine and food that works for you, but stay loose and do the best you can with what you have. I once had to eat a pre-race dinner in the Netherlands that consisted of two Milky Ways and a packet of chips. Probably not the ideal meal, but they were calories and I figured they would get me through the race (and they did). To avoid putting yourself in such a situation, however, research your destination online to learn about the restaurants and supermarkets near you and what sorts of food they offer.

MODERATE YOUR INTAKE: Some of the most common nutritional challenges encountered during travel include meeting changing energy needs and maintaining healthy nutrition. When traveling to a race you are likely in your 208

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

EASE THE ADJUSTMENT: When flying across time zones, try

to do your best to time your meals to correspond with your arrival destination, but without skipping or doubling up meals. Fiber-rich and fresh foods help get your digestive system back to its natural circadian rhythm and feeling comfortable for race day.

MIND YOUR HYGIENE: Food safety and hygiene can be one of the biggest concerns for all travelers, but for the athlete tainted food is doubly devastating. I have experienced much misery in this department. Sometimes, even when you carefully follow all the usual traveler guidelines for food safety and precaution, there is a bit of luck—good and bad—involved in what sorts of bugs you encounter. When I fly somewhere new for a race, I always use caution when it comes to drinking local water, and I aim to maintain healthy gut bugs through good nutrition and the use of active yogurt cultures or probiotic tablets such as acidophilus. If you are heading overseas and deem it necessary to drink bottled water, it is always a good idea to confirm that it is spring water and not just filtered local water.

SAVE THE EXPERIMENTATION: One final point to remember when traveling for a race is that you are traveling for a race. While it is great to enjoy new things, just remember what you are there for—you may be cursing yourself during the final stages of the run if you get too carried away with local delicacies. Perhaps save that trip to the French patisserie or local street market until after the race.

Whenever you are traveling, making an effort to plan and research your nutrition options pays off, as do a little bit of common sense and personal restraint combined with a healthy dose of luck, a good deal of flexibility and a sense of adventure.

John Segesta/wahoomedia.com

DRINK

Staying hydrated is crucial during air travel, so carry your own water and other fluids (even if that requires purchasing it after the security checkpoint).

Also research the climate and the altitude of your destination, as these factors will affect your hydration status.

Project1

1/10/08

9:29 AM

Page 1

J290_MindGames_rr_mf_ce.qxd:Training

4/11/08

TRAINING

3:31 PM

Page 210

MIND GAMES If you’ve ever beaten yourself up after a disappointing race, then this type of scenario might sound familiar to you. Either way, the take-home message here is to try to identify a variety of targets and goals for measuring triathlon success.

Let’s explore this concept a bit further.

More than just numbers

Often, the difference between success and failure is how you define your terms

By Amanda McCracken

GAINING PERSPECTIVE

U

Upon returning home from my disappointing Boulder Peak Olympic-distance triathlon last summer, I was greeted by my housemate’s cries of “Hail to the conqueror!” In tears I responded, “Thanks, but I sucked! I croaked on the run and was nine minutes off my best time on that course.”

“But you finished!” she continued, sincerely impressed with my effort, of which I thought very little. In my head I didn’t think it was enough to have just finished. Having competed in many triathlons of varying distances, my perspective had changed and I was at a loss to know how to measure my success.

I struggled to feel good about my two-hour and 39-minute effort after five months of training geared to succeed at that particular race. To me, success was measured solely by the extent to which I was able (or in this case unable) to better my previous finishing time—I had left myself no other way to measure success and had downplayed my effort despite the 100-degree heat.

210

T R I AT H L E T E

|

JUNE 2008

• • • • • • • •

Defining success requires one to stop and consider one’s potential in the moment. A former athlete of mine, suffering from severe depression, says “not giving up” is the definition of success for him at the moment. According to two-time Olympian Alan Culpepper, success is doing his best with the potential he has on any given day and having the ability to shift perspectives as his potential changes. In more concrete terms, when we create a definition of success, or failure, it’s important to consider the moment and its unique set of circumstances in each of these definitions.

To that end, measuring success in triathlon can be especially difficult because there are so many uncontrollable factors, such as weather and equipment, that can contribute to or detract from your individual performance. Still, by establishing multiple goals, or targets—some of which you are able to control—you can avoid a potentially selfdestructive all-or-nothing definition of success.

Goals, says Bobby McGee, author of the book Magical Running, should create awareness and serve a purpose, not hold you back. Consider the following possible combination of targets, some of which are dependent upon outside factors and others over which you have control: finish in the top 10 percent of a race improve your power output on the bike finish a season injury-free complete a new distance improve your time on a familiar course register for a race enjoy your training incorporate more family time in your training

|

T R I AT H L E T E M A G . C O M

It’s easy to lose perspective on why we train and why we started doing triathlons in the first place. Indeed, it often requires we step outside the athletic world of age-group rankings, lactate-threshold data and race times to better understand our athletic identity (the who) and appreciate the benefits of sport (the why). When finding success in race-day results seems impossible (due to uncontrollable factors) and merely finishing a race doesn’t seem significant anymore, remember that what you deem success should turn upon a combination of achievements and circumstances. When you feel like the race number marked on your arm makes you just that, a number, remember who you are and where you’ve been. These, not your race statistics, make you a success.

Amanda McCracken is a triathlete, coach and freelance writer living in Boulder, Colo. She coaches individuals to success at d3multisport.com and can be reached at amanda@d3multisport.com.

John Segesta/wahoomedia.com

POTENTIAL AND THE MOMENT

Project2:AD

3/17/08

10:07 AM

Page 1

Can YOU finish uphill?

South Carolinaâ&#x20AC;&#x2122;s ONLY Half Distance Triathlon Sunday, September 28th, 7:30 a.m.

Lake Greenwood State Recreation Area Greenwood, South Carolina Register at: www.setupevents.com Get ready for the Half by participating in the SC Festival of Flowers Olympic Distance Triathlon

G

Presented by Wachovia Sunday, June 8th, 7:30 a.m.

Lake Greenwood State Recreation Area Greenwood, South Carolina Register at: www.setupevents.com

J290_DearCoach_rr_mf.qxd:Training

4/11/08

Page 212

DEAR COACH

John Segesta/wahoomedia.com

TRAINING

3:33 PM

Tough going

The coaches tackle overtraining and aero positioning

By Paul Huddle and Roch Frey

I was dead. Cut my run short Friday to 70 minutes. Took Saturday off completely. Cut today’s bike to two hours. Am I doing right by backing off? Sleep and diet have been good. I’m guessing it’s just too much in a short span. Tell me I’ll be okay.

P.S. I’ve also gained four pounds in the last few days. I’m now officially heavier than when I started training last September. Weird.

Rick

COACHES, I had a horrific weekend of training. The will was there, but the legs were not. A little background: A year ago I was on a golf course smoking a cigarette and thought to myself, “Let’s try something new.” One sprint, one Olympic and two 70.3s later, here I am gearing up for a mid-season Ironman. April and May were my biggest volume months in all three disciplines and included two Ironman 70.3s. Last weekend I capped this training cycle with a 120-mile ride followed by a five-mile run, all on the heels of a 16-mile run the day before. Anyway, this weekend 212

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

RICK,

Wow. Triathlon! What a change from sucking down cancer sticks while driving from hole to hole in a golf cart. We bet you used to complain when the course was cart-path only and you had to actually walk to get to your ball, right?

Okay, first of all you’re very new to endurance training.

Second, you just did your longest weekend ever with the 120mile ride/five-mile transition run following a 16-mile run the day before. That’s a lot of training for anyone, but especially for

J290_DearCoach_rr_mf.qxd:Training

4/11/08

a relative newcomer. You darn well should be tired and did the right thing by cutting back on your training this past weekend.

When you’re feeling as tired as you say you are, it’s not a normal level of fatigue (obviously). You make joking reference at the end to borderline depression, and this is one of the most common symptoms of being seriously overtrained. The good thing is that if you haven’t been in this state longer than a week or two your chances of coming out of it relatively quickly are good. The way to do this is to back off your volume but, more importantly, back off of intensity as well. We’re amazed you had the sense to take Saturday completely off and to limit your ride to two hours. As you’ve probably found out, sleeping, more than anything else, is the best way to recover, so continue getting plenty of it.

Keep in mind the little considered concept of trailing fatigue. When you start training, fatigue is generally pretty low. After two, three or four weeks of a given build period, fatigue will be increasing but will trail behind your training volume and intensity, and even when you back off of your training, fatigue can continue to build—that’s why it’s called trailing fatigue. In fact, it can take five to 10 days (depending on how severely tired you are) of light activity for fatigue to peak and come back down.

This phenomenon is most commonly experienced during a taper. An athlete decreases his or her training volume and/or intensity but feels worse. The bigger problem occurs when the athlete mistakes feeling worse for getting out of shape and exacerbates the problem by bailing on the planned taper to do more and/or harder training. That’s when you can see someone really dig an overtraining hole they won’t soon be able to crawl out of.

In your particular case, you have to continue with the strategy you adopted over the past weekend. Make your planned workouts shorter or easier, or both, or don’t go out at all. You’ll start to come around by Wednesday at the latest, but that doesn’t mean you can just jump back into the Superman program.

Remember you have several months of good training in your system. This means the hay is in the barn, the dishes are done, the shoes are spit-shined, the dog is fed, pooped and ready for bed, the steaks are ready to pull off the grill—get our drift? More or harder work will not make as great a positive impact on your end result on Ironman race day as rest and recovery will.

Continue to get rested and, when in doubt as to whether to do a given workout, ask yourself whether it will make you more fit or more tired. Yes, you want to keep things moving and keep your muscles supple and

3:33 PM

Page 213

your energy systems primed, but above all you want to be on the starting line rested, healthy and motivated.

Finally, gaining weight is not always a bad thing unless you revert back to your golf-smoking-chilidog routine.

Some athletes put on additional muscle mass—primarily from swimming and cycling—and, since muscle is com-

posed primarily of water, it’s much heavier than fat. With regard to the weight gain, we’d ask how your clothes fit. We’re guessing that you’re not having trouble buttoning your pants. Also, sometimes when you’ve been doing a lot of training there can be significant fluid retention due to muscular inflammation and repair. Once you start to get

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

213

J290_DearCoach_rr_mf.qxd:Training

4/11/08

3:33 PM

Page 214

TRAINING rested, you might see this inflammation start to dissipate.

We hope this helps, and enjoy your next round of golf: It’s a great recovery session after a long workout.

Paul and Roch

COACHES, When I am riding sitting up with my hands on the base bar at a set cadence and gear, my heart rate will climb if I move into the aero position at the same cadence and gear. Can you think of any reason why this would be happening? My only guess is the aero position restricts my breathing and somehow causes me to work harder. It is definitely annoying because I have to slow to a crawl to stay in the aero position.

Tim

TIM,

Your guess is the same as ours. That wasn’t much of an answer, was it? Maybe you should be writing this column.

Anyway, there is obviously something about your aero position that is causing your heart rate to go up when, in fact, it should be staying the same at the same power output level, cadence and such. First we’d suggest you go to a reputable bike fitter and have them look at your position, or, if this isn’t an option, ask yourself if you feel as comfortable and powerful in the aero position as you do sitting up. When sitting up, your hip angle is more open, giving your working muscles a better mechanical advantage for pushing on the pedals. That said, you’re not as aero. Regardless, it’s the workload (rpms and force on the pedals) that is impacting heart rate.

Aerodynamics will affect your speed at the same workload, but it shouldn’t impact heart rate provided the workload is the same in both scenarios.

The bottom line is you should be able to achieve a position on the aerobars that is as comfortable and powerful as your position on the base bar. It might require adjusting the aerobar forward/back or up/down or moving the seat forward/back.

Take your wrench out on your next ride or the next time you get on the trainer and don’t be afraid to use it. Mark your original position so you can always come back if needed, but learn to move things so they better suit your anatomy.

Think about how you feel when you’re hammering in the aero position or have been in the aero position for a long time.

Heart rate aside, you probably have a very strong feeling about where you want to be on your saddle and bars, and it might not be where you’re currently set up.

One other thought would be that we (triathletes) are a little on the competitive side, and when we go down into the aero position we sometimes imagine ourselves in the lead at the Hawaii Ironman and tend to pick up the effort slightly as we hear the voice of Phil Liggett describing our Herculean effort that has shed our closest rival by a zip code. You say you keep your cadence and gear the same, but a slight increase of only 1-2 rpm can jack up the heart rate.

Finally, are you accustomed to riding in your aero position? If not, your body might not be adapted to the position. If simply being aero increases your effort, we’re willing to bet you don’t spend a lot of time there. Once your body has had the opportunity to become fully adapted, however, you might find your heart rate coming back into line with your more upright position.

Ride on, Paul and Roch 214

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

2/13/08

3:42 PM

Page 1

J290_TrainingFeature_ce_mf.qxd:Training

4/11/08

3:52 PM

Page 216

John Segesta/wahoomedia.com

TRAINING

Bouncing back

Accelerate your half-Ironman or 70.3 recovery this season

By Dave Scott

R

Recovery from a half-Ironman, or 70.3 event, can be tricky.

There is very good, specific data on Ironman recovery, which has shown that muscle enzymes indicating lingering muscle damage remain elevated for five to eight weeks. Research on half-Ironman recovery is limited, however. Letâ&#x20AC;&#x2122;s take a look at the relevant research that is available and see what it suggests you can do to expedite your recovery from a half.

The number one factor that affects the duration of your recovery is the severity of the muscle trauma in the glutes, quads, hamstrings, and calves. Numerous running studies have shown 216

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

that as the distance of the run increases from 13 to 26 miles, damage to muscle fibers increases drastically. While no study has yet looked specifically at recovery after a half-Ironman, anecdotally, delayed onset muscle soreness, or DOMS, is significant in the first 72 hours. In numerous athletes that I have coached and advised, the DOMS phenomenon may linger for eight to 12 days postrace. This indicates that full recovery may take several weeks.

Another observation is that an early-season half may not require the extended recovery of a later-season race. This observation seems counter-intuitive. However, in the early season training volume is naturally less and intensity has not reached peak levels as it does during the competitive cycles of training.

Additionally, your long training run is generally inching upwards, and the intensity continues to climb. Competitive-season overload is exacerbated by combining different race distances and longer, harder training rides and runs, thus resulting in a potentially longer recovery after a half-Ironman.

Project2:AD

4/10/08

4:11 PM

Page 2

TM

R

J290_TrainingFeature_ce_mf.qxd:Training

4/11/08

3:52 PM

Page 218

TRAINING STAGES OF RECOVERY

15 MINUTES TO TWO HOURS POST-RACE: Your primary objective at this time is to kick-start the recovery process by following the below steps.

• Continue walking around slowly with assistance.

Don’t sit down or stop movement. Allow your body to slowly come down off your half-Ironman effort.

• Even at warm-weather events, your body may lose heat after you finish. Consider throwing on some sweats to keep warm.

• Immerse your legs in a cool bath or, with a partner, slip back into the ocean/lake and gently move your arms and legs (a slow, elementary backstroke is perfect).

• Put on a dry set of clothes, including clean shoes. You may want to wear a pair of sandals to let your tired feet breathe.

• Put your feet up and lie down. A light flushing

218

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

John Segesta/wahoomedia.com

Half-IM post-race recovery can be divided into several stages: • 15 minutes to two hours • Two to 24 hours • One to six days • Seven to 21 days • Your next A race Understanding each of these recovery steps will speed up your recovery.

J290_TrainingFeature_ce_mf.qxd:Training

4/11/08

3:53 PM

Page 219

TRAINING massage would be optimal.

• Drink a fluid-replacement drink that contains carbs and protein. Your body needs simple sugars and protein postrace. A turkey sandwich or bowl of chili may sound good, but it’s better to keep the carbs simple.

• Aim to consume 1.5 to 3 grams of carbs per kilogram of body weight. For example, a 70kg person might consume 2g of carbs per kilogram of body weight, or 140 total grams of carbs. There are approximately 4 calories per gram of carbohydrate. Thus, the athlete who consumes 140 grams of carbs after the race consumes 560 calories (140g x 4 calories per gram = 560 calories).

• Consume protein in an amount that equals roughly 25 percent of the total carbohydrate intake. In this example: 25 percent of 560 = 115 calories. There are approximately 4 calories per gram of protein. Thus, the athlete who consumes 115 protein calories after the race consumes approximately 34 grams of protein (115 calories/4 calories per gram = 34g of protein).

More important than the precise numbers, however, is starting your nutritional recovery early and choosing the right sources.

TWO TO 24 HOURS POST-RACE: This is the key anabolic (muscle rebuilding) phase of the recovery process.

Meals and water should be consumed every two hours up until bedtime.

Each day, athletes should ingest approximately 1.2 to 2.0

LD CH WOR

O AMPI

SUPPLEMENTS AND SUPERFOODS Throughout the recovery process it is important to refuel with superfoods: foods that are nutrient-dense and loaded with phytonutrients, antioxidants and natural anti-inflammatory agents.

Add omega-3 fatty acids to your diet. The omega-3 fatty acids EPA and DHA in walnuts, flax seeds and cold-water fish (particularly Krill) reduce inflammation. Supplement with 2-4 grams per day.

Do not take NSAIDs (non-steroidal anti-inflammatories) such as ibuprofen. They inhibit the natural inflammatory healing response.

Consider taking 1-3 grams of additional leucine per day. Leucine is one of the three branched-chain amino acids and one of the eight essential amino acids. By itself, leucine stimulates and elevates protein synthesis. Add it to your supplement list and put it in a shake with blueberries, blackberries, huckleberries, yogurt or soymilk and almond or peanut butter. Other sources of leucine include fish, lean meats, peanuts and lentils.

Numerous studies have shown that glutamine has a synergistic response with an antioxidant called glutathione and is extraordinarily effective in enhancing your immune system. The immune system is most vulnerable in the 12-hour to three-day period after a half-Ironman-distance race. Add glutamine supplements at 3-8 grams per day.

Add your antioxidants via food and supplementation. All colorful (red, yellow, orange, black, blue) fruits and vegetables are loaded with antioxidants. Especially good choices include squash, watermelon, blueberries, red peppers, cranberries and pomegranates.

Consider taking extra vitamin C (an antioxidant and immune-system booster) with bioflavonoid (500 to 2000mg per day).

‘06, ‘07 , ‘01, ‘04, , ‘99, ‘00 8 9 ‘ , 7 9 ‘ 96, ‘ 3,’94, ‘92, ‘9 S R E I PL N SUP

EI W T H G I L G N I REDEFIN

O R D ER TO D AY — B U IL

D A N D S H IP TO M O R R

NAMI Y D O R E A & T G H T, FA S

C!

OW

scott plasma pro $3,800

in-stock!

FA S T E S T G R O W

IN G B R A N D IN

KONA shop

G O FA S T O R G O H O M E

!

NYTRO.COM call 800.697.8007

M-F 10am - 6pm, Sat 9am - 6pm, Sun 10am - 5pm 940 S Coast HWY 101, Encinitas, CA 92024

J290_TrainingFeature_ce_mf.qxd:Training

4/14/08

9:57 AM

Page 220

TRAINING grams of protein per kilogram of body weight. For example, in the 24 hours following the race our hypothetical 70kg athlete might consume 1.5g of protein per kilogram of body weight for a total of 105 grams of protein per day. If he eats six small meals, his total protein per meal would equal 17 grams (105 grams of total protein per day/6 meals = 17 grams of protein per meal). Try to get most of your protein from complete protein sources that supply all eight essential amino acids (fish, meat, dairy, eggs).

calories without limiting quality will keep your weight in check.

A slight body-weight increase (between two and four pounds) is good. Your muscles are filling up with water, and glycogen stores are being replenished. These processes are essential for recovery.

• Eat five small meals per day: breakfast, mid-morning snack, lunch, mid-afternoon snack and dinner.

• Stay away from foods that are high in saturated fat and simple, refined sugars.

ONE TO SIX DAYS POST-RACE: The primary focus of this phase is on a gentle return to training.

• Swim every day: Just an easy 400 to 2,000 yards. Include backstroke and breaststroke to actively stretch your legs.

• Stretch daily to maintain flexibility in your low back, glutes, hips, quads, hamstrings and calves. Do not over-stretch, and use a slow warm-up of dynamic (slow swinging) movements to increase your active range of motion.

• Get a massage.

• Start to ride easy for 15 to 45 minutes in a low gear on a flat course.

• Do not run, except in deep water.

• Do no strength training except with a light load to maintain dynamic flexibility.

• Do not be inactive. If you stop exercise, the body will stiffen up, your blood-plasma volume will begin to drop (after 10 days) and your mood will be affected. Working up a light sweat will accelerate your recovery and boost your immune system.

• Watch your caloric intake after day three. A reduction in

SEVEN TO 21 DAYS POST-RACE: This phase of the recovery process is all about returning to full speed.

• Resume running with a run of 20 minutes followed by stretching of the quads and calves. Increase your running time in each subsequent run, up to 80 percent of your pre-race run distance by day 21. Fifty to 70 percent of your running should be done on a soft surface.

• Gradually increase the distance of your low-gear, highcadence bike sessions. Start climbing in a low gear, both seated and standing.

• Resume sub-lactate-threshold sessions in the swim.

• Hold your heart rate at 9-12 beats below your lactatethreshold heart rate for swims, rides and runs.

• Resume strength training at 20-40 percent below your previous weights.

• On day 21 of the recovery process, try this test set in the gym: Body-weight squat: hold for 30 seconds Single-leg squat: hold for 15 seconds Single-leg toe stand: hold for 30 seconds

220

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project1:AD

4/11/08

W

CH ORLD

9:45 AM

ON SU AMPI

Page 1

RS ‘92 PPLIE

‘0 99, ‘00, 7, ‘98, ‘ 9 ‘ , 6 9 ‘ 4, , ‘93,’9

GALS—

, 1, ‘04, ‘06

‘ 07

OO O R R U O Y GET

N!

WOMEN’S-

SPECIFIC B

IKES

qr chicquilo $1,599

in-stock!

qr dulce $2,499

in-stock!

TH E U LT IM AT E FE M A

I EXPERT BIKE F LE TR I B IK ES !

TTING

shop

NYTRO.COM call 800.697.8007

M-F 10am - 6pm, Sat 9am - 6pm, Sun 10am - 5pm 940 S Coast HWY 101, Encinitas, CA 92024

Project2:AD

4/10/08

4:12 PM

Page 2

Sara Nelson 2007 Ford Ironman Arizona, 1st w18-24 2007 Ford Ironman Lake Placid, 1st w18-24

PHOTO: CHRISTINA GANDOLFO

“As a young athlete I want to make sure I start with the best foundation of training and advice.”

Sara Trusts Multisports.com One reason. Experience. With over 2 decades of racing experience, and over 40 ironman victories including 10 ironman world championships she knows she’ll be prepared to go the distance. From beginners to seasoned athletes, we can help you sort through the details on how to have your perfect race.

R

multisports.com | P.O. Box 235150 | Encinitas, CA 92023-5150 | T 760.635.1795 | F 760.943.7077

J290_TrainingFeature_ce_mf.qxd:Training

4/11/08

3:53 PM

Page 223

John Segesta/wahoomedia.com

TRAINING Plank position: hold for 90 seconds Can you do all of these exercises without undue discomfort? Then you are getting ready to race again.

YOUR NEXT A RACE: Sometime between 24 and 42 days after your half-Ironman you should be ready for your next A race. The most important factor to consider when deciding when to race again is your level of motivation. Are you willing to drive yourself through the discomfort that comes with race-focused training and, ultimately, racing? If not, be patient and allow a little more time. Racing sparingly is a much better model than trying to be Superman throughout the entire season. Selecting two to four half-Ironman-distance races in a 10month season is appropriate.

Dave Scott is a six-time Ironman world champion and was the first inductee into the Ironman Hall of Fame. Today, Dave continues to live up to his reputation as “The Man” through his many speaking engagements, sport clinics and race-sponsored activities. He currently trains several top professional and age-group triathletes and has recently completed a DVD on nutrition called “The Art and Science of Fueling, for Pre, During and Post Endurance Training and Racing,” available at davescottinc.com.

LD CH WOR

NYTRO & P2 C 20 07 IR ON M

O AMPI

‘06, ‘07 , ‘01, ‘04, , ‘99, ‘00 8 9 ‘ , 7 9 ‘ 96, ‘ 3,’94, ‘92, ‘9 S R E I PL N SUP

NG TRA I N N I W A O L É C E RV

AN W OR LD CH AM

PI ON

DITION!

hottest bike 2008 cervélo P2C DA $3,000 ULT $2,500

in-stock!

# 1 BI KE BR AN D IN KO N A

PRO

S IN C E 2 0 0 1 U D C ER V ÉL O D EA LE R

shop

NYTRO.COM call 800.697.8007

M-F 10am - 6pm, Sat 9am - 6pm, Sun 10am - 5pm 940 S Coast HWY 101, Encinitas, CA 92024

4/11/08

3:56 PM

Page 224

XTERRA ZONE

Rich Cruse

J290_XterraZone_ce_rr.qxd:Training

The college tri School is in session for XTERRA

By Emily McIlvaine

A

Although triathlons are typically known for attracting athletes in their 30s and beyond, the number of college students participating in the tri scene has been increasing at a record-breaking speed. As a result, XTERRA has created a collegiate division this year to 224

T R I AT H L E T E

|

JUNE 2008

|

attract more college kids to race off-road.

“We’re looking forward to having these young folks around,” says XTERRA

T R I AT H L E T E M A G . C O M

J290_XterraZone_ce_rr.qxd:Training

4/11/08

3:56 PM

Page 225

managing director Dave Nicholas. “Think of it as our farm team that we have in training to come and join the big leagues in a few years.”

Any college student with a current photo ID can race for their school as an individual and get a break on championship-distance registration fees, and whenever there are three athletes from two or more schools entered they’ll race against each other for school pride in the college-team division.

Each XTERRA Regional Championship race (West, Southeast, East and Mountain) and most all of the XTERRA Points Series races will offer the college division—no age groups, just male and female—and come October 4 in Lake Tahoe, all college students are welcome to race for the inaugural XTERRA Collegiate National Championship.

“When you old-timers start seeing these teens and 20somethings with their college colors showing up, give them a big welcome-to-the-jungle hello and thrash them . . . if you can!” jokes Nicholas.

University of Arizona Tricat president Makko DeFilippo plans on starting up the Tricats XTERRA division. He and a few of his teammates competed in April’s XTERRA Arizona Xtreme with the goal of sparking building interest within the club to boost participation in the Lake Tahoe event.

“XTERRA is appealing to college students because it’s something out of the norm,” says DeFilippo. “I’m excited to break out of my comfort zone a little.”

Iowa State University’s Becca Finley has been racing XTERRA since she graduated from high school in 2006 and is one of XTERRA’s best young talents, having won the 15-19 XTERRA national championship last year. “I enjoy the XTERRA atmosphere the most; everyone helps each other out, and the race settings are breathtaking” says Finley. “The hardest part for me is not the physical challenge of XTERRA but keeping up with homework while training and traveling to races.”

When describing her Lake Tahoe XTERRA experience, Brielle Bjorke from the University of Nevada-Reno explains why this race tops all others. “The race in Tahoe is my favorite because of the amazing views the trails have to offer. I think it is the only bike race that you will want to ride again the next day just to see what you missed while trying desperately not to tumble off the edge of the mountain.”

Bjorke is just like most XTERRA athletes, except after her weekends tearing up the terrain she returns to her biochemistry classes at UNR. “I love XTERRA because it combines the outdoors, health, fun and friends in one event,” said Bjorke.

Zach Goldman, the former captain of the USC triathlon team, thinks the XTERRA college division will take off because of the “mellow, yet somehow tougher” environment and the fraternal atmosphere at the XTERRA races.

There is no doubt XTERRA offers triathlon lovers, even young ones, a fresh look at their sport. The rush . . . the thrill of swimming in a sparkling lake, biking over the undisturbed earth and running over the paths designed by nature itself is unbeatable.

A nationwide surge in the number of triathlon clubs at the university level paired with the introduction of the XTERRA Collegiate National Championship will be sure to carve a niche for XTERRA in the college triathlon world. XTERRA encourages collegiate tri teams to expand their skills beyond the road to the exhilarating world of scenic trails, tree-lined hills and dirt-filled paths. Visit xterraplanet.com for race schedule and more information.

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

225

champion The Official Sports Drink of Michellie Jones

• Effervescent Sports Drink Tablets • Three Carbohydrate Blend • No Aspartame

• Optimal Levels of Sodium/Potassium • Dissolves Completely In Water

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.

Also available in 24-ct. boxes in four light, refreshing flavors: Fruit Punch, Lemon-Lime, Orange and Grape

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

J290_TriathletesGarage_rr_ce.qxd:CheckingIn

4/14/08

4:25 PM

Page 226

TRIATHLETES’ GARAGE

Wiliera

Courtesy the manufacturer

Triestin Cento Crono

Available as a frameset only, the Wilier Crono retails at $4,399.

By Jay Prasuhn

I

In a sea of flash and gloss, it can be challenging for a product to stand out from the crowd at Interbike, the annual industry trade show in Las Vegas. But the Wilier Crono did just that as a full-monocoque carbon-fiber aero design from a traditional Italian builder. This all-carbon creation was, however, borne from a decidedly America source: aerodynamics expert John Cobb. The Crono is a collaborative project between Cobb and Wilier, a company seeking to add a competitive time-trial bike to its line—one worth presenting to its sponsored LampreFondital pro-cycling team.

The Cento Crono is available in small, medium and large, with our test rig being a medium (54.5cm). The top tube looks decidedly like that on Specialized’s Transition—narrow with a rise—but with a shorter 11cm head tube. Matched with a 77degree seat angle with the saddle in the more forward of the two-position carbon seat post, the Crono offers true tri geometry. To address its Lampre/UCI demands, however, Wilier also makes available that rear rail-clamp position, which slackens the seat angle.

226

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

While the bike has a well-cowled seat tube, its calling card is the down tube, which dives toward the front wheel before making a sharp turn to the bottom bracket. Cobb explains the reasoning behind the unconventional down-tube design: At five to seven degrees of crosswind, wind wants to split the standard gap there. His solution generates a low-pressure area to keep the flow moving back across the frame. “From an aerodynamics standpoint, it’s worth doing,” Cobb says. The Crono is finished with internal cable routing and chunky stays emblazoned with the Italian colors.

And it rode like a Cobb product: steep, stable and deep.

Despite the classic brand on the side with road-team colors, the bike had the predictable stability and handling we have come to demand of a tri bike. So it came as no surprise that when set up with Blackwell 100s and Blackwell Concord aerobars, it was fast.

With deep tubes everywhere you look, the bike screams on flat roads in the big ring. The 1,250-gram frame, however, isn’t the lightest, and it doesn’t float up hills, but it’s stiff, with excellent power transmission. But if you have Florida, Brazil, New Zealand or Hawaii as key races, the bike’s a rocket.

Find more on the Cento Crono at wilier-usa.com.

Project2:AD

4/10/08

4:13 PM

Page 2

Official Tour Guide Order your copy today!

The VeloNews 2008 Official Tour de France Guide is your race companion, with comprehensive maps, complete stage information and detailed team information. It’s the first place to turn for rider profiles and predictions. And, it’s the richest source of Tour history, with stories and statistics on past winners.

2008 OFFICIAL GUIDE

Pre-Order

Your Official Tour Guide at:

velogear.com

» VeloNews subscribers receive the Official

Guide free as VeloNews issue 11. To subscribe go to velonews.com/subscribe.

» On sale June 17. The 2008 Official Tour de France Guide will be available on newsstands, in bicycle shops, and at specialty retailers including Barnes & Noble, REI, Borders and Sports Authority.

For advertising inquiries please contact: Kevin Burnette, 303-245-2156 or kburnette@insideinc.com

J290_TriathletesGarage_rr_ce.qxd:CheckingIn

4/11/08

3:58 PM

Page 228

TRIATHLETES’ GARAGE

By Brad Culp

T

The engineers at Jamis apparently find brake calipers to be a bit of a nuisance.

While they would love to have removed the brakes entirely, they were forced to settle for the next best thing, completely shielding both the front and rear calipers from any airflow. The rear brake is housed below the bottom bracket. While this is no doubt a commendable upgrade, it’s nothing we haven’t seen before. What really makes the monocoque carbon-fiber Xenith stand out is the clever placement of the front brake. Jamis designed a fork that completely shrouds the caliper behind the crown.

Okay, so the brake placement is the cool, but it seems a bit ridiculous to spend six grand on a bike just for the brakes, so what about the rest of the rig?

While many manufacturers seem intent on building bikes with monster-deep tubing, Jamis has bucked that trend—to an extent. The down tube is still as thick as you’d expect from a top-shelf tri bike (three inches, to be exact), but the rest of the tubing is designed to keep the weight down. The flattened top tube (similar to the Scott Plasma) and road bike-like stays keep the weight well below the industry standard. Our size small Xenith, with Speedplay Zero pedals weighed in under 18 pounds.

Another unique feature on the Xenith is the seatpost. While it may not be the most aesthetically pleasing post out there, it’s definitely one of the most functional. The post has two separate divots to secure the saddle, which makes it easy to switch your effective seat angle from 74 degrees to 78 in a matter of minutes.

228

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Staying with the theme of keeping the weight down and aerodynamics up, Jamis spec’d the Xenith with only the finest finishing touches. The Xenith comes equipped with an Easton Attack TT bar (at 350g it’s one of the lightest on the market), a Zipp 808 tubular wheelset, FSA Neo Pro TT Hollow Carbon Crankset (54/42), full Dura Ace group, Fi’zi:k Airone Tri saddle and an FSA MegaExo ceramic bottom bracket. At $6,300 the Xenith certainly isn’t cheap, but the spec justifies the hefty price tag.

After we were done picking apart the finer details of the bike, it was time to ride.

The first thing we noticed (and liked) was the incredible stiffness delivered by the combination of the beefy bottom bracket and mammoth FSA cranks. The crank arms are tattooed with the world-championship colors, and for a moment we felt like Fabian Cancellara hammering away at a Pro Tour TT. Back to reality, it was time to turn the Xenith uphill. This is where we really noticed weight savings, with the frame climbing more like a road bike, especially during out-of-the-saddle efforts.

While the Xenith is a good choice for any zealous triathlete, it’s a particularly good fit for those making the jump from a road bike with clip-on aerobars. The bike handles exceptionally well (especially in tight corners and during gnarly descents), which can help smooth the transition from a stable road to a quickerhandling tri bike.

The Xenith T2 is available in four sizes (S, M, L, XL). The frameset (frame, fork, seatpost, brake calipers) is available for $2,450.

To find out more, visit jamisbikes.com.

Courtesy the manufacturer

Jamis shows it’s ready to compete against the big boys with the ultra-aero Xenith T2. As shown for $6,300.

Courtesy the manufacturer

Jamis Xenith T2

Project2:AD

4/10/08

4:16 PM

Page 2

J290_TriathletesGarage_rr_ce.qxd:CheckingIn

4/11/08

3:58 PM

Page 230

TRIATHLETES’ GARAGE

The 586, available as a frameset (including headset) only, retails at $3,999.

By Jay Prasuhn

T

The scale read 13.80 pounds. With pedals. And two cages. The lightweight new Look 586 is considered a tweener tri bike—one that serves its major market as a road bike but has applicability to triathlon thanks to clever engineering. The Cervelo Soloist, for example, finds its core in road, but the deep tubes and optional two-position post make it tri-applicable as well. So too with the 586, by using a reversible post.

The initial draw of the 586 is the cut-to-fit seat mast on the carbon frame, one of several features that help get this bike down to a claimed 940 grams for frame and fork. It doesn’t have deep aero tubes, but it does have smooth lines (especially in the absence of seat clamps with the seat mast) and internal cable runs.

The stock seat post on the 586 has 5mm of layback and is not reversible. However, Triathlete’s test frame (fitted with Shimano Dura-Ace, Look Keo Carbon pedals and Vision clip-ons) was supplied with the E-Post R32. “R” being reversible, “32” referring to the millimeters of offset. The result is a reversible tri-friendly post, moving the effective seat angle on our size large (55cm) frame from 73.5 to 76 degrees. Move the saddle forward on rails 230

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

and you can get up to 78 degrees. While the R32 post carries a $349 optional up-charge, we suggest cajoling your retailer into swapping the stock post for this one.

It is correct to surmise that you won’t get as low in the front as you would on a dedicated tri bike. Fair enough. But that’s not necessarily the goal here due to the type of tri racing for which you’ll employ the 586. You’ll want to hit hills to take advantage of the featherweight rig. You’ll want corners to enjoy the handling.

Indeed, the 586 was one of the finest-climbing bikes we’ve been on. On descents, more joy. Sweeping turns, hard corners, the 586 was a razor-sharp. A 73-degree head angle was slack enough to descend a gradual grade in the aerobars without instability but steep enough to not rob the bike of its snappy ride.

Need another reason to love the 586 as a triathlete? It comes with a unique headset that traveling athletes will appreciate: The 586’s HeadFit headset has a top cap that permits independent headset and stem adjustment, so when you remove your stem for travel, the headset stays pressurized. The design also cuts 40 grams due to the absence of a compression plug.

So, you like your short- and middle-distance races as tough as you can find ’em? The lightweight 586 is hard to beat.

For more, visit lookcycle-usa.com.

Courtesy the manufacturer

Look 586

Project2:AD

4/10/08

4:18 PM

Page 2

WHAT ARE YOU WAITING FOR? Entry Fee Increases On June 1, 2008

J290_GearBag_ce_rr.qxd:Training

4/11/08

4:01 PM

Page 232

GEAR BAG

The change-up New season, new goodies

By Brad Culp

The multisport world is never at a standstill when it comes to new products. Whether you’re a parent in the market for a baby stroller or you’re in search of some new supplements to spice up your training, one of these products will have you covered.

Zrii $44 (about 25 servings)

Zrii has combined six all-natural ingredients to create a high-antioxidant supplement, which works well for a pre-workout kick or a post-workout recovery. The base of the juice is the Amalaki fruit, which comes from the Himalayas and is incredibly dense in antioxidants. The drink can be taken straight, but we found it’s best to mix with it pomegranate juice. sayyes.myzrii.com

Chain-L Chain Lube $12 (4 ounces)

If you love riding but hate cleaning your drive train, this is the chain lube for you. The resilient, non-wax-based lubricant is designed to last 1,000 miles between applications—almost unheard of from a chain lube. We found that it works great on a mountain bike as well, as the formula doesn’t pick up as much dirt as other lubricants. chain-L.com

Sky Mounti Inclinometer $25

You now have the power to shut up “that guy” in your training group who blabbers endlessly about the 20-percent grade he conquered on a solo ride.

This inclinometer is one of the cheapest and easiest ways to measure the pitch of any hill up to 21 percent. It comes with an adjustable friction strip for a quick fit on just about any handlebar. velimpex.com

Stop wasting money using athletic tape to secure ice packs to your aching muscles. Fizio’s tights will chill your quadriceps, hamstrings and calves simultaneously, and the provided thermal packs can even be tossed into the microwave to provide heat therapy. Fizio also makes a shirt to provide hot and cold therapy for the shoulders, arms and back. recovergear.com

232

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

BOB Ironman Stroller $349

With the lightweight Ironman Stroller, you no longer have to hire a babysitter when you want to get in that weekly long run. It’s available with one or two seats and even holds a pair of water bottles at arm’s reach when you’re out for the long haul. bobgear.com

Images courtesy the manufacturers

RG Fizio Tights ($100-$105)

J290_GearBag_ce_rr.qxd:Training

4/11/08

4:01 PM

Page 233

MHP T-Bomb II $80 (56 servings)

For our male readers only. MHP spent years developing this prohormone-free testosterone booster, originally marketed toward body builders, but itâ&#x20AC;&#x2122;s also shown promise as an endurance-boosting agent.

The completely legal hormone-optimizing blend stimulates your pituitary gland to produce luteinizing hormones and trigger the release of testosterone. Take three tablets in the morning and evening. maxperformance.com

Images courtesy the manufacturers

O.N.E. Coconut Water $1.79-$1.99 (1 serving)

Most people think of bananas when they think of potassium-packed foods, but perhaps they should be thinking of coconut water. With 670mg of potassium per serving, O.N.E. Coconut Water packs almost twice the potassium of a small banana. The taste is either hit or miss. If you like the flavor of coconuts, youâ&#x20AC;&#x2122;ll love the water, if not, you may want to stick to bananas. Itâ&#x20AC;&#x2122;s best served chilled; drinking warm coconut water is like, well, drinking warm coconut water. onenaturalexperience.com

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

233

J290_ATR2_rr_mf.qxd:Training

4/11/08

4:19 PM

Page 234

AT THE RACES

Potts, Csomor win Ford Ironman 70.3 California

By Rebecca Roozen

U.S. Olympic hopeful Andy Potts and Hungary’s Erika Csomor kicked off the 2008 70.3 series with wins at the Ford Ironman 70.3 California in sunny Oceanside, just north of San Diego, on March 29. Potts led the men’s field from the time he entered the chilly 60-degree Oceanside Harbor for the 1.2mile swim. But it was a different story for the women as Britain’s Leanda Cave took the lead out of T1 and for the first part of the bike before relinquishing it to the eventual winner.

Andy Potts dominated the entire 70.3 miles in the season opener in Oceanside, Calif., and finished in 3:58:22.

234

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

The 55-degree weather and partly cloudy skies were a welcome respite from the summer-like temps San Diego saw the previus week—and from the chilly and rainy conditions that have greeted this race in years past. Potts, the reigning 70.3 world champion, and company—including Lewis Elliot, Richie Cunningham, David Thompson, Craig Alexander and Steve Larsen (rejoing the triathlon pro circuit after a brief retirement) hit the harbor waters at 6:40 a.m. for the start just as the sun came up.

Potts had the third fastest swim of the day, getting out of the water in 22:13. Boulder, Colorado’s Cameron Dye followed only 14 seconds behind, and a minute later it was Britain’s Fraser Cartmell. The main men’s pack—including Richie Cunningham, Sean Bechtel, Cyrille Mazure and 2006 70.3 world champ Craig Alexander—emerged after Fraser.

By mile five of the hilly 56-mile ride through the Camp Pendleton Marine base the 31-year-old Potts had created a 1:10 gap ahead of Dye. Cartmell chased from another 40 seconds back. And then the peloton—Andi Boecherer, Paul Ambrose, Brandon Marsh and the usual suspects: Swedish bike powerhouse Bjorn Andersson, Alexander, Cunningham and David Thompson—showed up 2:15 behind the leader.

Through the first half of the bike Potts continued to increase his lead. At mile 10 he was 1:42 in front. But after that Andersson pulled the pack along quickly through the ensuing miles. By the 25-mile marker bike powerhouse Andersson had passed Dye and Cartmell, and Potts’ advantage had been whittled to 1:27.

“I’ve been training really well and it’s great to come out and challenge myself. But I honestly thought I’d get reeled in on the bike,” Potts commented after the race. But that wasn’t the case.

The chase pack continued to gain ground, but Potts was the first in and out of T2.

The real race was on the half-marathon. At the third and final turn of the double out-and-back run, which hugs the Southern California coastline, Alexander was 1:20 behind Potts and quickly gaining ground. “I put the surge down about three times,” said Alexander. “Every time he did,” Potts said, “I thought, ‘I’m going to have to dig in again!’” With about three miles to go, Potts’ lead had shrunk to 30 seconds. “Someone told me Craig was coming up behind me,” Potts said, “and I thought to myself, ‘I don’t feel like going any faster. This hurts!’ At about the 12-mile mark, it’s like the last 3 hours and 55 minutes didn’t

John Segesta/wahoomedia.com

POTTS DOMINATES

Project2:AD

4/10/08

4:19 PM

Page 2

J290_ATR2_rr_mf.qxd:Training

4/11/08

4:19 PM

Page 236

matter. It had become a race,” said Potts.

Alexander added, “It became a battle of wills, and his will was a little bit stronger than mine today.” Potts finished first in 3:58:22 with Alexander only three seconds behind in 3:58:25. Australia’s Paul Ambrose rounded out the podium in 4:03:35.

“I really relish in those challenges and seeing what’s inside and how I can push myself. But I also never pass up an opportunity to walk it in and give high-fives. But there were no high-fives today,” said Potts. “I like to play head games with myself. I’m an American.

We were on American soil and I’m an American boy. I know they were cheering for both of us, but I like to think they were cheering for their American boy. I like to fly my stars and stripes proudly.”

Potts said he had no hesitation signing up for the Ironman 70.3 even though he was scheduled to race the Olympic trials in Tuscaloosa, Ala., three weeks later on April 19. “It’s a good measuring stick for me. It makes a difference; it’s one of those things that says I’m in shape and ready for it.”

Former pro cyclist and 2001 Ironman Lake Placid champ Steve Larsen, who came out of retirement in Oceanside today, came out of the swim with the 100th-fastest time, in 27:58, and put in the day’s best bike split at 2:16:15. He didn’t make it to the podium, but he rode himself up to ninth place and finished strong in 14th with a 1:24:20 run.

CSOMOR SURPRISES HERSELF WITH WIN Second-place finisher Craig Alexander said the race “became a battle of wills, and his [Potts’] was a little bit stronger than mine.”

236

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

It was no surprise that swimming superstar Linda Gallo was first woman out of the water. It was also no surprise that several top women were on her tail: reigning Ironman 70.3 world champ

John Segesta/wahoomedia.com

AT THE RACES

J290_ATR2_rr_mf.qxd:Training

4/11/08

4:19 PM

Page 237

John Segesta/wahoomedia.com

AT THE RACES Mirinda Carfrae of Australia; 2007 runner-up at both the Hawaii Ironman and the 70.3 world champs, Canadian Samantha McGlone; and Aussie Michellie Jones, who won this race in â&#x20AC;&#x2DC;06; not to mention Leanda Cave, Amy Marsh and Tereza Macel.

But it was the cycling powerhouses who overtook Gallow early on the bike. Cave created a 30-second cushion in front of the chase group, but by mile 27 Jones had closed the gap to only five seconds. Carfrae, McGlone and Csomor werenâ&#x20AC;&#x2122;t far behind. Cave said, â&#x20AC;&#x153;I planned to come off the bike in the lead, but to my surprise Erika was right on my heels.â&#x20AC;?

Just six miles into ride Csomor put the hammer down. â&#x20AC;&#x153;It was a surprise for me passing the girls, because I knew they are good cyclists. I thought maybe I was pushing too hard,â&#x20AC;? she said. â&#x20AC;&#x153;But then I saw Michellie and Mirinda and I felt pretty good, so I kept my legs for the run.â&#x20AC;?

Jones led the women into T2. Cave and Csomor flew into transition about 10 seconds laterâ&#x20AC;&#x201D;with McGlone another three minutes after that.

But it wasnâ&#x20AC;&#x2122;t long into the 13.1-mile run that Csomor overtook Jones and ran with Cave for a bit in the lead. It was the Hungarian, however, who crossed the line first in 4:23:14. â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;m quite happy because Iâ&#x20AC;&#x2122;ve been training hard in the Philippines on Team TBB [with Australian coach Brett Sutton],â&#x20AC;? said Csomor. â&#x20AC;&#x153;I felt I was in good shape but I knew it would be a strong field.â&#x20AC;?

Carfrae took second in 4:25:51, and Cave finished third in 4:26:40. â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;m happy with where Iâ&#x20AC;&#x2122;m at in this stage of the game,â&#x20AC;? said Carfrae. â&#x20AC;&#x153;Early-season races teach you what you have to work on. I knew I was feeling strong in my run, but I had to work hard on the bike and I suffered about the last 40km. So there will be some extra time on the bike in my future.â&#x20AC;?

Erika Csomor overtook Michellie Jones and Leanda Cave early on the run and finished in 4:23:14.

[I FVIEO KVSYRH ]SY FVIEO E[E] 8LI RI[ K :YQE5YEH

WLEXXIVW SPH

WXERHEVHW MR PMKLXRIWW WXMJJRIWW ERH WXVIRKXL )ZIV] QMPPMQIXIV SJ XLMW GVEROWIX GSRXEMRW KVSYRHFVIEOMRK XIGLRSPSK] EPPS[MRK MX XS I\GIIH XLI QSWX WXVMRKIRX JEXMKYI XIWX MR XLI MRHYWXV] %ZEMPEFPI MR FSXL GSQTEGX ERH WXERHEVH GLEMRVMRKW MX FSEWXW TVSZIR && XIGLRSPSK] [MXL ]SYV GLSMGI SJ GIVEQMG SV WXIIP FIEVMRKW :YQE5YEH MW EPP EFSYX WIXXMRK RI[ WXERHEVHW Â&#x; WS ]SY GER XSS ; , ) ) 0 7

& % 6 7

7 8 ) 1 7

' 6 % 2 / 7

^MTT GSQ

Project2:AD

4/10/08

4:20 PM

Page 2

J290_ATR2_rr_mf.qxd:Training

4/11/08

4:19 PM

Page 239

AT THE RACES

FORD IRONMAN 70.3 CALIFORNIA Oceanside, Calif.

John Segesta/wahoomedia.com

March 29, 2008 1.2-mile swim, 56-mile bike, 13.1-mile run

Women 1. Erika Csomor (HUN) . . . . . . 4:23:14 2. Mirinda Carfrae (AUS) . . . . . 4:25:51 3. Leanda Cave (GBR). . . . . . . 4:26:40 4. Michellie Jones (AUS) . . . . . 4:28:51 5. Samantha McGlone (CAN). . 4:29:23

Third-place finisher Leanda Cave rolled her way across the finish line in memory and honor of Jon “The Blazeman” Blais, who lost his battle with ALS in 2007.

Men 1. Andy Potts (USA). . . . . . . . . 3:58:22 2. Craig Alexander (AUS) . . . . . 3:58:25 3. Paul Ambrose (AUS) . . . . . . 4:03:35 4. David Thompson (USA) . . . . 4:05:31 5. Richie Cunningham (AUS) . . 4:05:38

J290_ATR2_rr_mf.qxd:Training

4/11/08

4:19 PM

Page 240

Danial Kimbal

AT THE RACES

WCS CARBON 1BOLT POST FEATURING SIDEBINDER™ CLAMP TECHNOLOGY Introducing the WCS® Carbon 1-bolt seat post, featuring the same strength, light weight, and reliability that Ritchey components are famous for.

SideBinder™ clamping technology makes saddle setup and adjustments faster and easier than ever. Simply loosen the single clamping bolt, adjust saddle angle and rail position, tighten the bolt, and ride.

Less really is more.

Product Specs: Carbon monocoque construction for the ultimate in strength and light weight (27.2 x 350mm = 185g)

RITCHEYLOGIC.COM

Noble, Bucher brave tough conditions at XTERRA Saipan

By Brad Culp

A challenging bike course on the American island of Saipan was made even tougher after torrential pre-race rains turned the trails into a super-slick mess. But the conditions didn’t seem to bother Switzerland’s Renate Bucher and Aussie Andrew Noble, as the pair of XTERRA super-bikers stormed away from their competition on the technical and slippery bike leg.

It was Bucher’s fourth victory on the island, and she did it in impressive fashion, finishing in 3:12:46, out-pacing Saipan’s Mieko Carey by over 20 minutes. Bucher and Carey were the only pro women, a result of the event’s no longer being a part of the XTERRA Global Tour.

The men’s race featured a deeper pro field, but no one who could contend with Noble, who finished in 2:46:51, over 11 minutes in front of American Jim Vance.

Japan’s Takahiro Ogasawara pulled into 240

T R I AT H L E T E

|

JUNE 2008

|

second position after a blazing bike ride, but fell to third during the 12km run through Saipan’s jungle.

XTERRA SAIPAN CHAMPIONSHIP Saipan, Northern Mariana Islands, USA March 8, 2008 1.5km swim, 30km bike, 12km run

Women 1. Renate Bucher (SUI). . . . . . . . . . 3:12:46 2. Mieko Carey (USA) . . . . . . . . . . . 3:33:23 3. Stephanie Alcivar (USA) . . . . . . . 5:02:25 4. Tomoyo Shibata (JPN) . . . . . . . . . 5:09:19 5. Heather Kennedy (USA) . . . . . . . 5:13:17 Men 1. Andrew Noble (AUS) . . . . . . . . . . 2:46:51 2. Jim Vance (USA) . . . . . . . . . . . . . 2:58:07 3. Takahiro Ogasawara (JPN) . . . . . . 3:03:09 4. Eli Torgerson (USA) . . . . . . . . . . . 3:17:11* 5. Taro Shirato (JPN) . . . . . . . . . . . . 3:24:01

T R I AT H L E T E M A G . C O M

MerchandiseAd07.qxd:Merchandise Ad

4/10/08

4:23 PM

Page 1

Merchandise

CASUAL HAT $12.00

• VELCRO CLOSURE FOR GREAT FIT • BLACK WITH EMROIDERED RED LOGO • 100% GARMENT WASHED COTTON

WATER BOTTLE CYCLING SHORTS CYCLING JERSEY $3.95

$64.95

• CLEAR WITH BLACK LOGO • WIDE MOUTH LID

• AVAILABLE IN S,M,L, XL AND XXL • SQUADRA MODIFIER SHORT WITH KISS PAD

$64.95

• AVAILABLE IN XS,S,M,L, XL, XXL AND XXXL • FULL FRONT ZIPPER

NEW ITEMS!

MEN’S LONG-SLEVE $18.95

• AVAILABLE IN S, M, L, XL AND XXL • LONG-SLEEVE CREW NECK JERSEY • 100% COTTON

MEN’S T-SHIRT $12.95

$14.95

$14.95

• AVAILABLE IN S, M, L, XL AND XXL • SHORT-SLEEVE CREW NECK JERSEY • 100% COTTON

VISORS

WOMEN’S TANK

• ONE SIZE FITS MOST • TRIATHLETE LOGO ON FRONT • BLACK WITH WHITE LOGO, OR WHITE WITH PINK LOGO

• AVAILABLE IN S,M,L AND XL • 100% COTTON

!

LE A S

SOCKS

SWEATVAC® HAT $9.95

• GREY WITH WHITE EMBROIDERED LOGO • STRETCH FIT • KEEPS SWEAT FROM RUNNING INTO YOUR EYES

TO ORDER CALL

$5.95

• BLACK • MADE OF MICRO DENIER ACRYLIC, NYLON & SPANDEX • AVAILABLE IN MEDIUM OR LARGE

800.808.1968

WINTER BEANIE

LICENSE FRAME

$14.95

$9.95

$18.95

• ONE SIZE FITS MOST • SWEAT VAC BEANIE HAS DRISMART SHELL AND DOUBLE WIDE TRANSPOR SWEATBAND • DESIGNED FOR EXTREME PERFORMANCE AND COMFORT

OR ORDER ONLINE AT

• FITS OVER YOUR LICENSE PLATE • ALL BLACK FRAME WITH WHITE LETTERING • MADE OUT OF PLASTIC

trimagstore.com

4/11/08

4:20 PM

Page 242

AT THE RACES

Nils Nilsen

J290_ATR2_rr_mf.qxd:Training

Tight finish at XTERRA Winter World Championship Americans Smith and Anderson take inaugural titles

By Brad Culp

American Brian Smith was all but out of the race heading into the final kilometer of downhill skiing at the inaugural XTERRA Winter Triathlon World Championship in Ogden, Utah, on March 8. France’s Nicolas Lebrun appeared to have the win sealed up as he rocketed toward the finish, with American Josiah Middaugh trailing. But Lebrun lost control of his skis on the final turn and was sent tumbling down the side of the hill. Middaugh followed suit, falling a handful of times through the final few gates. With each successive spill, Smith made up more ground, and with only 20 242

T R I AT H L E T E

|

JUNE 2008

|

meters left he rocketed past Middaugh to win the inaugural world title by only two seconds. Lebrun, the pre-race favorite, made it to the finish nine seconds after Middaugh to claim third.

“It was my fault,” Lebrun said after the race. “All I needed to do was just hang on and race safe, but I caught an edge and went down.”

While the women’s finish wasn’t quite as exciting as the men’s, it was equally improbable. Eight-time U.S. National Cross-Country Ski Champion and 2006 Olympian Rebecca Dussault had a commanding lead heading into the ski sec-

T R I AT H L E T E M A G . C O M

J290_ATR2_rr_mf.qxd:Training

4/11/08

4:20 PM

Page 243

tion, her signature event. However, Colorado’s Sari Anderson wasn’t content with sitting in second position and she powered past the former ski champion on the final stretch to win by almost two minutes. Perhaps even more remarkable was the fact that the top four female finishers had all become new moms within the past 12 months.

Elite Triathlete Kim Dunker wearing Envy™ Metallic Baby Blue

Nils Nilsen

Slip Carbon with High Speed Red Fototec in cloudy conditions

after 3 secs…

6 secs…

XTERRA WINTER WORLD CHAMPIONSHIP Ogden/Snowbasin, Utah

9 secs…

Women 1. Sari Anderson (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . . 2:29:47 2. Rebecca Dussault (USA) . . . . . . . . . . . . . . . . . . . . . . . . 2:31:43 3. Lisa Isom (USA). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2:45:19 4. Jenny Tobin (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2:49:09 5. Emma Garrard (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . . 2:58:15

12 secs.

March 8, 2008 10km mountain bike, 5km snowshoe, 5km run, 8km ski mountaineering

Men 1. Brian Smith (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1:58:29 2. Josiah Middaugh (USA) . . . . . . . . . . . . . . . . . . . . . . . . . 1:58:31 3. Nicolas Lebrun (FRA) . . . . . . . . . . . . . . . . . . . . . . . . . . . 1:58:40 4. Mike Kloser (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1:59:56 5. Michael Tobin (USA). . . . . . . . . . . . . . . . . . . . . . . . . . . . 2:01:26 T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

243

Slip Carbon with High Speed Red Fototec in sunny conditions

web: www.tifosioptics.com phone: 866.310.0996 (toll free)

4/11/08

4:20 PM

Page 244

AT THE RACES

Robert Murphy/bluecreekphotography.com

J290_ATR2_rr_mf.qxd:Training

Olympic hopefuls shine in Miami Haskins, Reed take Miami International Triathlon

By Brad Culp

A stacked field of professional triathletes got an early start to the 2008 season at the inaugural Miami International Triathlon on March 16. American Olympic hopefuls Sarah Haskins and Matt Reed proved they’re on track to make a run at Beijing, as the pair won their respective races over some formidable competition.

Haskins was dominant from start to finish, posting the fastest split in all three disciplines. Haskins exited the swim with a narrow margin over Aussie Pip Taylor, American Joanna Zeiger and up-andcoming American star Jasmine Oeinck.

By the time Haskins flew out of T2 it was clear that she would not be caught. Taylor was able to equal Haskins’ run split of 37:42, but she needed more to bridge the 244

T R I AT H L E T E

|

JUNE 2008

|

gap, and the Aussie was forced to settle for second. Farther back, Oeinck held off a resurgent Nina Kraft to secure the final spot on the podium.

In the men’s race, Reed led through the swim and most of the bike but was caught by Ironman super-biker Chris Lieto, who opened up a small gap heading into T2. During the early miles of the run it appeared Reed would pull away with the win, as he easily re-passed Lieto.

However, as Reed and his 6’5” frame strode toward the line, Oscar Galindez was closing hard. Reed was barley able to hold off the flying Argentine, as he finished in 1:45:31, just eight seconds ahead of Galindez, who closed with a 33:11 10km split.

T R I AT H L E T E M A G . C O M

4/11/08

4:20 PM

Page 245

$5.00* PER ISSUE *Additional postage may apply

MIAMI INTERNATIONAL TRIATHLON Miami, Fla.

March 16, 2008 1km swim, 40km bike, 10km run

Women 1. Sarah Haskins (USA) . . . . . . . . . . . . 1:58:12 2. Pip Taylor (AUS) . . . . . . . . . . . . . . . . 2:00:10 3. Jasmine Oeinck (USA) . . . . . . . . . . . 2:02:19 4. Nina Kraft (GER) . . . . . . . . . . . . . . . 2:03:14 5. Joanna Zeiger (USA). . . . . . . . . . . . . 2:04:03

BACK ISSUES

Robert Murphy/bluecreekphotography.com

J290_ATR2_rr_mf.qxd:Training

Men 1. Matt Reed (USA) . . . . . . . . . . . . . . . 1:45:31 2. Oscar Galindez (ARG). . . . . . . . . . . . 1:45:39 3. Chris Lieto (USA) . . . . . . . . . . . . . . . 1:46:08 4. Brian Fleischmann (USA) . . . . . . . . . 1:48:33 5. Timothy Oâ&#x20AC;&#x2122;Donnell (USA) . . . . . . . . . 1:48:59 Amateur women 1. Kassianna Rosso (USA) . . . . . . . . . . 2:18:45 Amateur men 1. Richard Swor (USA) . . . . . . . . . . . . . 1:56:49

Order Online at

trimagstore.com *international shipping additional

JUNE 2008

|

T R I AT H L E T E

245

Project2:AD

4/10/08

4:21 PM

Page 2

“I surpassed my goals and finished my first Ironman in 11:59!”

“The thought of taking on an Ironman can certainly be intimidating. However, with Gale’s help, I surpassed my goals and finished my first Ironman in 11:59.

I didn’t feel low in energy at any point in the race and the run almost seemed ‘easy’. Thanks Gale for helping me achieve one of my life goals!! Your program works and I have been telling all my friends about it!!”

- Brad Lewis, 2007 USA Ironman-Lake Placid Finisher

Finish Faster and Stronger with

Coach Gale Bernhardt’s Triathlon Training Plans Find the Right Plan for You! All Levels: Beginner to Ironman

July/August 2008 Featured Events XanGo Echo Triathlon Coalville, UT Saturday, July 12

Whirlpool Steelhead 70.3 Triathlon Benton Harbor, MI Saturday, August 2

SoBe Mossman Triathlon 2008 Norwalk, CT Sunday, July 13

Athletes Who Care Triathlons Babes & Bums Sprint and “Tri-Fever” Family Mini Land O’Lakes, FL Saturday, August 9

Tri-ing for Children’s - Wisconsin Adult Triathlon 2008 Eagle, WI Sunday, July 27 Big Creek Tri 28 Polk City, IA Sunday, July 27

www.ActiveTrainer.com

Cazenovia Triathlon 2008 8th Annual Cazenovia, NY Sunday, August 10 5430 Long Course Triathlon Boulder, CO Sunday, August 10

Search and register for triathlons, find training plans, read tips, and connect with millions of active lifestyle individuals like YOU!

Find thousands more at www.active.com/triathlon EVENT DIRECTORS: SAVE TIME AND MONEY, with Active’s online registration tools, volunteer management, merchandise sales, training plans and more. U.S. Toll-Free: 888.543.7223, x1 The Active Network, Inc.

Project2:AD

4/10/08

4:22 PM

Page 2

2 0 0 8

R E S O L U T I O N S

DRESS CRAZIER

MAKE NEW FRIENDS EVENTS !

N AT I O N W I D E

IN ORLANDO • AUSTNTA SAN JOSE • ATLA AGO IC RICHMOND • CH AS LL A D • ER BOULD & LOS ANGELES

www.muddybuddy.com www.myspace.com/muddybuddyrideandrun

4/15/08

11:58 AM

Page 248

CALENDAR

John Segesta/wahoomedia.com

J290_Calendar_rr.qxd:CheckingIn

XTERRA TV A brand new set of eight half-hour XTERRA Adventure Shows with coverage of the XTERRA Mountain Championship and XTERRA Winter World Championships from Snowbasin Resort in Utah, along with a series of segments from Nevada will start airing in May 2008. Each show will be broadcast in more than 80 markets across the U.S. Check your local listings to see when the shows are on in your area or visit xterraplanet.com for an updated broadcast schedule for all the award-winning TEAM Unlimited TV productions.

248

T R I AT H L E T E

|

JUNE 2008

|

Triathlete endeavors to present the most comprehensive calendar of tris and dus. However, because event dates are subject to change, please check with race directors to confirm event information before making plans.

T R I AT H L E T E M A G . C O M

J290_Calendar_rr.qxd:CheckingIn

4/15/08

See Multi-Event Contacts for contact information for promoters that have multiple listings. Listings printed in red indicate Triathlete-sponsored races. USA Triathlon-sanctioned races are designated with a #. Register at active.com for events

11:58 AM

Page 249

designated with @.

RACE DIRECTORS: For online race listings, please go to triathletemag.com and post your races under our Calendar link. Allow one week for your events to become live.

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

249

Project2:AD

4/10/08

4:24 PM

Page 2

J290_Calendar_rr.qxd:CheckingIn

4/15/08

11:58 AM

Page 251

ENERGY, STRENGTH,

CALENDAR

For listing in our print calendar, e-mail your information to rebecca@triathletemag.com or fax it to (760) 634-4110.

Entries submitted before March 31 have been included in the June issue. All entries that were submitted after that date will be in the July issue.

Please note that most XTERRA global tour events consist of approximately a 1.5K swim, 30K mountain bike and 10K trail run.

RECOVERY!

FFREE SAMPLES SA

SOUTH ATLANTIC

06/14- Pelham, AL—JRAG Buster Britton Memorial Tri. Triathlon. Team Magic, Inc. 400y S,312mi B, 2mi R. 06/28- McMinnville, TN—McMinnville City Triathlon.

Team Magic, Inc. 350m S, 15.25mi B, 3.1mi R. 07/13- Chattanooga, TN—Chattanooga Waterfront Triathlon. Team Magic, Inc. 1.5K S, 42K B, 10K R. 07/26- Lebanon, TN—Cedars of Lebanon Triathlon.

Team Magic, Inc. 300y S, 16.5mi B, 3mi R. 08/09- Guntersville, AL—Mountain Lakes Triathlon.

Travels with you!

Powder

Capsule p

Liquid q

Individual Powder Pouch

Cold processing allows Sport Formula powder nutrients to remain fresh and alive with no preservatives. Third party quality testing verifies the optimum bio-available and potent live enzyme function for the best body chemistry possible. Sport Formula is everything missing in today’s foods!

Powder Nutrients Dissolves 100%. Absorbs fast.

Enhances Performance Racing. Training. Daily.

High Energy and Body Fat Loss No stimulants—No “Jitters”.

Fast Results Direct delivery to the blood stream through the membrane under nder the tongue—Tastes Great!

under tongue or add to drink

John Segesta/wahoomedia.com

The official vitamin of Get a FREE Sample Today!

Call | 1.800.964.8482 Email | info@sportformula.com Save Big! Enter this coupon code at checkout:

SFTRI T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

251

Statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat or prevent any disease. ©2008 Sport Formula Inc.

Project2:AD

4/10/08

4:25 PM

Page 2

J290_Calendar_rr.qxd:CheckingIn

4/15/08

11:58 AM

Page 253

CALENDAR

John Segesta/wahoomedia.com

Triathlon. CGI Racing. 1.5K S, 23.2-mile B, 10K R; 750m S, 15.5-mile B, 3.5-mile R. 08/23- Salisbury, VT—Half Vermont Journey. Vermont Sun Triathlon Series. 1.2mi S, 56mi B, 13.1mi R. 09/14- Sandy Hook, NJ—Danskin Women’s Triathlon NY Metro. .75K S, 20K B, 5K R. #09/21- Canandaigua, NY—Finger Lakes Triathlon. Score This!!! 1.5K S, 40K B, 10K R; 750m S, 21K B, 5K R.

ion’s #1 Join the Nat lon Family th ia r T d e it Most Spir

GO LA!

SOUTH CENTRAL 06/08- Austin, TX—Danskin Women’s Triathlon Austin. .75K S, 20K B, 5K R.

NORTH CENTRAL

Team Magic, Inc. 600y S, 16.2mi B, 3mi R. 09/06- Hendersonville, TN—Old Hickory Lake Triathlon.

Team Magic, Inc. 400y S, 1.5mi R, 12.5mi B, 1.5mi R. 09/14- Nashville, TN—Music City Triathlon. Team Magic, Inc. 1.5K S, 37K B, 10K R.

NORTH ATLANTIC

06/01- Poconos Mts., PA—Black Bear Triathlon. CGI Racing. 750m S, 18-mile B, 3.1-mile run. #06/08- Keuka Park, NY—Keuka Lake-NE Region Intermediate Distance Championship. Score This!!!

1.5K S, 40K B, 10K R; .75K S, 22K B, 5K R; 5K R, 22K B, 5K R; .75K S, 22K B. 06/22- Salisbury, VT—Vermont Sun Triathlon. Vermont Sun Triathlon Series. 600y S, 14mi B, 3.1mi R. 07/06- Philadelphia, PA—Philadelphia Women’s Triathlon. CGI Racing. 750m S, 17-mile B, 3.1-mile R. #07/06- Buffalo, NY—Clark Companies A Tri in the Buff. Score This!!! 1.5K S, 40K B, 10K R; 750m S, 20K B, 5K R; 5K R, 20K B, 5K R; 200m S, 10K B, 2K R. 07/13- Salisbury, VT—Vermont Sun Triathlon. Vermont Sun Triathlon Series. 600y S, 14mi B, 3.1mi R. 07/26- Johnstown, PA—Johnstown YMCA Triathlon.

400m S, 20.8mi B, 3.1mi R. 07/27- West Windsor, NJ—New Jersey State Triathlon.

CGI Racing. 1.5K S, 40K B, 10K R; 500m S, 13.5-mile B, 5K R. 07/27- Webster, MA—Danskin Women’s Triathlon New England. .75K S, 20K B, 5K R. 08/02- Salisbury, VT—Lake Dunmore Triathlon.

Vermont Sun Triathlon Series. .9mi S, 28mi B, 6.2mi R. #08/09- Grand Island, NY—Riverside Federal Credit Union Summer Sizzle. Score This!!! 400m S, 17K B, 4.4K R, 400m S, 17K B, 4.4K R; 400m S, 17K B, 4.4K R; 4.4K R, 17K B, 4.4K R. 08/17- North East, MD—North East Maryland

06/07- Findlay, IL—Wolf Creek Sprint Triathlon.

MattoonMulti Sport. .25K S, 10mi B, 3mi R. 06/08- Batavia, IL—Batavia Sprint Distance Triathlon/Duathlon. 400m S, 14.7mi B, 4.1mi R; 2mi R, 14.7mi B, 4.1mi R. 07/13- Pleasant Prairie, WI—Danskin Women’s Triathlon Chicagoland. .75K S, 20K B, 5K R. 07/13- Grand Haven, MI—Grand Haven Triathlon/Duathlon. 1.5K S, 40K B, 10K R; .5K S, 20K B, 5K R; 5K R, 20K B, 5K R. 08/03- Neoga, IL—MattoonMan. MattoonMulti Sport. .9mi S, 24.8mi B, 6.2mi R; 3.1mi R, 24.8mi B, 6.2mi R.

MOUNTAIN PACIFIC 06/07- Dexter, NM—Milkman Triathlon. .5K S, 20K B, 5K R. 06/08- Makena, HI—Kings Trail Triathlon. Maui Multi Sports Club. 1.5K S, 40K B, 10K R. 06/08- San Francisco, CA—Accenture Escape from Alcatraz Triathlon. 1.5mi S, 18mi B, 8mi R. 06/14- Midway, UT—Battle at Midway Triathlon.

Wasatch Area Race Productions. 1.5K S, 40K B, 10K R. 06/15- Los Angeles, CA—Danskin Women’s Triathlon Southern California. .75K S, 20K B, 5K R. 06/29- Aurora, CO—Danskin Women’s Triathlon Denver. .75K S, 20K B, 5K R. 07/12- Idaho Falls, ID—Blacktail Triathlon. PERSONAL BEST Performance. Olympic and sprint.

07/20- Oxnard, CA—Strawberry Fields Triathlon.

Olympic, sprint and duathlon distances. #08/10- Santa Cruz, CA—Santa Cruz Sprint Triathlon.

Finish Line Productions. .25mi S, 12mi B, 5K R. 08/17- Seattle, WA—Danskin Women’s Triathlon Seattle. .75K S, 20K B, 5K R. #10/12- Santa Cruz, CA—SuperKid Triathlon. Finish Line Productions. Distances vary.

Reminder: If a race’s contact information is not listed with the event in the preceding section, refer to the Multi-Event Contacts listings below. There, you will find a list of race organizers who put on either multiple races or series events.

For more events and online race registration, be sure to check out triathletemag.com and active.com. Both sites offer up-to-date racing and training information, as well as the most recent news and coverage of triathlon’s most popular events. To list your event in our online calendar, please go to triathletemag.com.

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

253

Membership in the LA Tri Club means that you’ll never be alone again on the race course, as cries of “GO LA” at the site of the Club’s distinctive red, white, and blue uniforms can be heard at major races in every corner of the globe.

Stay connected with the LA Tri Club family off the course through our online community which provides: access to the knowledge and support of the Club’s over 1,500 members + answers to your tri questions + online, instore, race, and training clinic discounts + Podium Program (cash if you’re fast) + Race Rewards (cash for participation & flying the colors).

Join the LA Tri Club!

LATriClub.com

J290_Calendar_rr.qxd:CheckingIn

4/15/08

12:00 PM

Page 254

CALENDAR

MULTI-EVENT CONTACTS 6 Time Ironman World Champion Consultant:

Fitness, Nutrition, Product Speaker:

Education, Motivation

Available Now!

STRENGTH, FLEXIBILITY & INJURY PREVENTION EXERCISE PROGRAMS

Tight hamstrings got you down? Let Dave Scott– designed exercise programs help promote your overall strength and conditioning.

w w w. d a v e s c o t t i n c . c o m 303-786-7184

3 Discliplines Racing: www.3disciplines.com;866.820.6036 5430 Sports: Barry Siff, 1507 North St., Boulder, CO, barry@5430sports.com, www.5430sports.com; 303.442.0041.

AA Sports: 503.644.6822; www.racecenter.com; events@ racecenter.com.

Blue Sky Sports,LLC: 678.237.0308; director@ tribluesky.com; www.tribluesky.com.

Bradventures LLC.Producer ofAuburn InternationalTriathlon.www.auburntriathlon.com; 530-888-9911; info@bradventures.com.

By the Beach Productions: 5153 Soquel Dr., Soquel, CA, 831.465.6517; www.bythebeachproductions.com; info@ bythebeachproductions.com.

Capri Events: 773.404.2372; www.caprievents. com.

CFT Sommer Sports: 838 W. DeSoto St., P.O. Box 121236, Clermont, FL 34712; 352.394.1320 (p); 352.394.1702 (f); info@triflorida.com; http://greatfloridian.com.

CGI Racing: 856-308-7522; www.cgiracing.com.

Cutting Edge Events: 217.347.3739; www.cutingedgeevents.net, beccakoester@yahoo.com, www.sign meup.com.

Danskin Women’s Triathlon Series: 800.452.9526, www.danskin.com, triathlon@ danskin.com.

Elite Endeavors: Jim & Joyce Donaldson, 8963 Stoneybrook Blvd., Sylvania, OH 43560; 419.829.2398, jdjp@sev.org.

Emerald Coast Events Commission: 850.784.9542; www.emeraldcoasstevents.com; jlynch@knology.net.

EndorFUN Sports: 603.293.8353, 512.535.5224; www.endorfunsports.com, keith@timbermantri.com.

Envirosports: P.O. Box 1040, Stinson Beach, CA 94970, 415.868.1829 (p), 415.868.2611 (f), info@envirosports. com, www.envirosports.com.

Event Power: 22 Jagger Ln., Southampton, NY 11968; 631.283.7400; eventpower@aol.com; www.swimpower. com.

Exclusive Sports Marketing & Nestle Sprintkids Series: 1060 Holland Dr., Ste. 3-L, Boca Raton, FL 33487; 561.241.3801; 888.ESMSPORTS (376-7767); tjcesarz@ exclusivesports. com; www.familyfitnessweekend.com.

Fat Rabbit Racing: Craig Thompson, 614.424.7990, 614.306.1996; craigthompson@fatrabbitracing.com; www.fatrabbitracing.com.

Finish Line Productions: 475 Tinker’s Trail, Boulder Creek, CA. 831.419.0883; info@finishlineproduction.com; finishlineproduction.com.

FIRM Racing: 66 Bruce Rd., Marlboro, MA 01732; P: 508.485.5855, F: 508.229.8394; bill@firm-racing.com, www.firm-racing.com.

Firstwave Events: P.O. Box 321269, Los Gatos, CA 95032; P: 408.356.0518; F: 408.356.0534; www.firstwave-events.com..

Georgia Multisport Productions: Jim Rainey, 4180 LibertyTrace,Marietta,GA 30066; 770.926.6993,770.928.9292 (F); jim@gamultisports.com,www.gamultisports.com.

Great Smokey Mountains Triathlon Club: www.gsmtc.com; tri2000@dnet.net.

Greater KnoxvilleTriathlon Club: Kevin Mahan,205 Cross Creek Private Ln.,Lenoir City, TN 37771, 865.675.BIKE (2453) (p), 865.988.9250 (f), www.knoxtri.org; kevinmahan@char tertn.net.

Green Brook Racing LLC: Joe Patanella, P.O. Box 825, Green Brook, NJ 08812-825, 732.841.2558; greenbrookracing@aol.com, www.greenbrookracing.com.

HFP Racing: P.O. Box 375, Thornville, OH 43076; shannon@hfpracing.com, 740.743.2418; scott@ hfpracing.com, 440.350.1708; www.hfpracing.com Ironhead Race Productions: Jack Weiss, P.O. Box 1113, Euless, TX 76039-1113; 817.355.1279; ironjack@ironheadrp.com; www.ironheadrp.com.

HMA Promotions: 216.752.5151; www.hmapromotions.net Ironman North America: 4999 Pearl East Circle Suite 301, Boulder, CO, 80301; 518.523.2665; 518.523.7542; imanusa@capital. net.

J&A Productions: www.japroductions.com; info@japroduc tions.com.

JMS Racing Services: P.O. Box 582, Marion, IN 52302, 319.373.0741; www.pigmantri.com/ jmsracing.html; jim@ pigmantri.com; john@pig mantri.com.

KOZ Enterprises: San DiegoTriathlon Series.P.O.Box 421052,San Diego,CA 92142; 858.268.1250; www.kozenter prises.com; info@ kozenterprises.com.

254

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Project2:AD

4/10/08

4:27 PM

Page 2

J290_Calendar_rr.qxd:CheckingIn

4/15/08

11:55 AM

Page 256

CALENDAR

Lake Geneva Extreme Sports: P.O. Box 1134, Lake Geneva, WI 53147, www.lakegenevasports.com; lgsports@lake genevasports.com; 262.275.3577.

Lakeshore Athletic Services: 847.673.4100, lakeshoreinfo@aol.com.

Mattoon Multi-sport: mattoonbeachtri.com; ltgarrett@hughes.net.

Maui Multi Sports Club: P.O. Box 1991, Kihei, Maui, HI 96753; trimaui.org.

256

T R I AT H L E T E

|

JUNE 2008

|

MESP, Inc. Racing Series: 29395 Agoura Rd., Ste. 102, Agoura Hills, CA 91301; 818.707.8867 (p); 818.707.8868 (f); www. mesp.com.

Mountain Man Events: P.O. Box 255, Flagstaff, AZ 86002; www.mountainmanevents.com; admin@mountainmanevents.com.

New York Triathlon: P.O. Box 50, Saugerties, NY 124770050; 845.247.0271; www.nytc.org.

North Coast Multisports, Inc: P.O. Box 2512, Stow, Ohio 44224; 330-686-0993;

T R I AT H L E T E M A G . C O M

NCMultisports@aol.com; www.NCMultisports.com.

On Your Mark Events: 209.795.7832; info@onyourmarkevents.com; www.onyourmark events.com.

Pacific Sports, LLC: 1500 S. Sunkist St., Ste. E, Anaheim, CA 92806; 714.978.1528 (p); 714.978.1505 (f); www.pacificsportsllc.com.

Palmetto Race & Event Production: P.O. Box 1634, Bluffton, SC 29910; 843.815.5267 (p); 843.785.2734 (f); andy5267@ aol.com; www.palmettorace.com.

Personal Best Performance: Michael Hays, 808 Saturn Ave., Idaho Falls, ID, 83402-2658. 208.521.2243; Michael@PB-Performance.com.

PCH Sports: www.pchsports.com; 2079 Cambridge Ave., Cardiff by the Sea, CA 92007; 760.944.7261.

Piranha Sports, LLC/ Greater Atlantic Multisport Series/Greater Atlantic Club Challenge/Escape from School Youth Triahtlon Series: Neil Semmel, P.O. Box 150, Kirkwood, DE 19708; nsemmel@piranha-sports.com; www.piranha-sports.com.

PR Racing, Inc., P.O. Box 56-1081, Miami, FL, 33256; 305.278.8668. trimiami.com, trimiami@gmail.com.

Premier Event Management: P.O. Box 8764, Metairie, La. 70011. 504.454.6561. www.pem-usa.com.

Race Day Events: P.O. Box 31333, Knoxville, TN 37930; 865.250.5948; www.racedayevents.net; Kevin@racedayevents.net Score This!!!, Inc.: 15 Ranch Trail Ct., Orchard Park, NY 14127; 716.662.9379; www.score-this.com; i nfo@score-this.com.

Set-Up, Inc.: P.O. Box 15144, Wilmington, NC 28408; 910.458.0299; set-upinc.com; billscott@set-upinc. com.

Shelburne Athletic Club: 802.985.2229; www.shelburneathletic.com.

TBF Racing: Bill Driskell, 5209 Blaze Ct., Rocklin, CA 95677; 916.202.3006; bill@totalbodyfitness.com; tbfracing.com.

Team Magic, Inc.:Therese Bynum, Faye Yates; 205.595.8633; www.team-magic.com; races@ team-magic.com.

Team Unlimited: XTERRA Series; 877.751.8880; www.xterraplanet.com; info@xterraplanet.com.

Time Out! Productions: Rich Havens, P.O. Box 543, Forestdale, MA 02644; 508.477.6311 (p); 508.477.6334 (f); timeout@ capecod.net; www.timeoutproductions.com.

TriAthlantic Association: 410.593.9662; www.triath.com.

Triathlon Canada: 1185 Eglington Ave., East Suite 704, Toronto, Ontario M3C 3C6; www.triathloncanada.com; 416.426. 7430 Tri-California Events, Inc.Terry Davis, 1284 Adobe Ln., Pacific Grove, CA 93950; 831.373.0678, www.tricalifornia.com.

Tuxedo Brothers Event Management: Don Carr, 317.733.3300; tuxbro@indy.rr.com; www.tuxbro.com.

UltraFit/USA: P.O. Box 06358, Columbus OH 43206, 614.481.9077, www.ultrafit-usa.com.

Updog Sports LLC. www.updogsports.com, info@updogsports.com.

Vermont Sun Triathlon Series: 812 Exchange St., Middlebury, VT 05753; 802.388.6888; www.vermontsun.com/triathlon. html, vtsun@together.net.

YellowJacket Racing: 6 Regent St., Rochester, NY 14607; 585.244.5181; www.yellowjacketracing.com, yellowjacketracing@hotmail.com.

Project2:AD

4/10/08

4:28 PM

Page 2

J290_Marketplace.qxd:Training

4/15/08

1:19 PM

Page 258

TRI CLUB LISTING ARIZONA Tucson Tri Girls Niki Mathias tucsontrigirls@cox.net

CALIFORNIA 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 Tom Pellicer-President nctt.us Sacramento Triathlon Club

Kathryn Caucci 916.736.2746 sactriclub.com Santa Cruz Triathlon Assoc.

Sherri Goodman scat@sctriathlon.com sctriathlon.com

COLORADO Pikes Peak Triathlon Club John “Woody” Noleen noleen@aol.com p2triclub.org

FLORIDA Gold Coast Triathletes goldcoasttriathletes.com

ILLINOIS Tri- Sharks Chris Sweet tri-shark.org/tri-sharks

INDIANA Tri Fort Triathlete Tom Carpenter trifort@triathlete.com www.3rvs.com Circle City Multi-Sport Club Rob Beeler rbeeler@nsisw.com circlecitymultisport.com

LOUISIANA Team Earthquake Ben Hewett trioften@teamearthquake.org teamearthquake.org

MAINE Bikesenjava Multisport

Chris Christie shop@haybikesenjava.com haybikesenjava.com

Road Fit Multi-sport eric@roadfit.com roadfit.com

MASSACHUSETTS

NEW YORK

North Shore Tri Club-Salem Randi Hodson-Dion bhodsdon13@aol.com Wheelworks MultisportBoston wwmsdirector@yahoo.com wheelworksmultisport.com

MINNESOTA Gear West Triathlon Club Gw tri club of Long Lake kris@gearwestbike.com gearwestbike.com

MISSOURI St. Louis Triathlon Club Jason Difini contact@stloustriclub.com stlouistriclub.com

NEBRASKA Team Nebraska Triathlon Club Kelley Perry KelleyTRIUSA@hotmail.com teamnebraska.org

NEVADA Tri Pro Cyclery, Las Vegas Baker1@ameralinx.net triprocyclery.com

NEW JERSEY Team Paramount Mike Grussgott mgrussgott@yahoo.com eteamz.com/paramountadventure

Asphalt Green Triathlon Club New York, NY 212.369.8890 CNY Tri Club Inc. Jim Szczygiel president@cnytriathlon.org Hudson Valley Tri Club markstriclub@hotmail.com HVTC.net Team Runners Edge mindyruns@aol.com runnersedgeny.com Terrier Tri Robert@terriertri.com terriertri.com Triathlon Association of New York City (TANYC) Mo Modali mo@tanyc.org tanyc.org

NORTH CAROLINA South Charlotte Tri Club CJ Warstler info@southsharlottetriclub.com southcharlottetriclub.com

OHIO Cincy Express Joe Yorio cincyexpress.org info@cincyexpress.org Team Toledo jdjp@sylvania.sev.org

TENNESSEE (HEAT) Hendersonville Endurance Athletic Team Bill Taylor Ftaylor200@comcast.net triheat.com

UTAH Team Fastlane Scott Kelly teamfastlane@comcast.net Teamfastlane.com

VIRGINIA Tri Cats Chas Ryan tricats.org Tri Girl Training Jaime Waite grandison@trigirltraining.com trigirltraining.com

WASHINGTON WSU Triathlon Club Dave O’Hern daveohern@wsu.edu

WISCONSIN Wisconsin Fox Cities Triathlon Club info@foxtriclub.com foxtriclub.com

NATIONAL Team Trichic Brenda Gilchrist trichic@trichic.com trichic.com

SWEEPSTAKES RULES

$5.00* PER ISSUE *Additional postage may apply

BACK ISSUES

1. No purchase necessary. To enter without ordering, send an index card to: Triathlete Felt 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 August 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 September 15th, 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 a Felt B12. If the Felt B12 is unavailable at the time of the sweepstakes drawing, a bike of equal value will be presented. There is no cash exchange for this prize.

8. Employees of Felt and Triathlete or anyone affiliated are not eligible.

Sweepstakes subject to all federal, state and local tax laws and void where prohibited by law.

Order Online at

trimagstore.com 258

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

9. For the name of the winner, send a self-addressed, stamped envelope and letter of request to: Triathlete Felt Sweepstakes, 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024.

J290_Marketplace.qxd:Training

4/14/08

10:01 AM

Page 259

TRIMARKETPLACE

Two-Time Ironman Triathlon Champion Chris Legh Owns a Triton Swim Trainer.

Shouldn’t You? ™

SWIM TRAINER

A dryland trainer that emphasizes accurate freestyle swimming. Adjusts to various resistance and strength training needs.

The NEW Electronic control panel provides time, distance and stroke cadence!

For complete information visit www.tritonfitness.com or call 908-862-7623

Dealer inquiries welcome

ANYTHING BUT ORDINARY!

Alan Culpepper

Plantar Fasciitis

Achilles Tendonitis • Tight Calves Available at Your Local Running and Multi-Sport Specialty Store.

Visit www.thesock.com for a list of stores. 800.452.0631

ADryRun.

ZZZ ÀWQHVVZLWKMRH FRP /HDUQ KRZ WR Á\

www.stuffitts.com

Your Open-Water Protection Don’t Leave The Shore Without It! Providing triathletes with safety and peace of mind in all open water situations.

www.Triaids.com T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

259

J290_Marketplace.qxd:Training

4/14/08

10:01 AM

Page 260

TRIMARKETPLACE THE MOST ADVANCED BONE & JOINT PRODUCT ON THE MARKET... DARE TO COMPARE.

100% GUARANTEED NutraMendz™ is the only Doctor Recommended Sport Joint ACTIVE INGREDIENTS • Glucosamine HCL........2500mg product with this proprietary blend proven to reduce • Chondroitin Sulfate ......1200mg inflammation and increase hydration for long term joint health. • MSM ............................ 4000mg STAY IN THE GAME...

• CMO ............................ 400mg

ORDER NOW 866-309-9431 OR www.sunquestlab.com

“How To Master the Triathlon Swim and Laugh at the Water!”

DVDs - Training Guides

Swim At Home

™

Swim Like a Fish, Have 50% More Energy, Bolt From the Water Like a Prisoner On Jail Break and Slash Five To Ten Minutes Off Your Triathlon Race Time.

For a FREE report and special offer go to:

UPS-able BICYCLE CARRIER

STILL USING TAPE AND CARDBOARD?

PROTECT YOUR

• Used by more athletes worldwide INVESTMENT • 100% Foam encasement system • Toughest hardshell available • Rollable, lockable, UPS-able, indestructable

www.TRICOSPORTS.com

The Treadmill for Swimmers!

Train or complete a whole triathlon at home, on your own schedule in your own Endless Pool®—no more adapting to local pool hours! The Endless Pool is a convenient way to train and improve your swim times and technique. Our optional underwater mirror and camera provide you with the immediate feedback needed to correct your stroke. You can also speed recovery time by warming down and stretching after a strenuous run or bike.

Already own a pool? Ask about the

FA S T L A N E

®

For Free DVD or Video Call

(800) 233-0741, Ext. 6004 www.endlesspools.com/6004

260

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

1.800.473.7705

J290_Marketplace.qxd:Training

4/14/08

10:01 AM

Page 261

TO ADVERTISE HERE 800.677.0030

www.rushbikewear.com

“I have used them for years...

There is nothing like them on the market...”

Dual Action Knee Strap Patented strap gives an added level of support which helps stabilize and strengthen the joint. Sizes: Sm - XL

ITB Strap Helps to ease the pain and discomfort caused by Iliotibial Band Syndrome.

Sizes: XS - XL

1-800-221-1601 • www.cho-pat.com

T R I AT H L E T E M A G . C O M

|

JUNE 2008

|

T R I AT H L E T E

261

J290_Marketplace.qxd:Training

4/14/08

10:01 AM

Page 262

TRIMARKETPLACE

Don't miss your next big race!

Schedule your call at www.RacerWakeUpCall.com

RacerWakeUpCall .com

Look great and feel fabulous in high-performance womenâ&#x20AC;&#x2122;s tri apparel.

Give us a try for friendly service, speedy shipping & incredible selection!

Blue Seventy (Ironman Wetsuits) Descente De Soto Louis Garneau

Oomph!

Shebeest Sugoi TYR Zoot Sports

INCREASE OXYGEN INTAKE SPEED RECOVERY

www.konaendurance.com 630-443-5162 DBM Nutrition P.O. Box 1177 St.Charles, IL 60174 262

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

J290_Marketplace.qxd:Training

4/14/08

10:02 AM

Page 263

TO ADVERTISE HERE 800.677.0030

SOLD HERE UNITED STATES ARIZONA

Bear Family Distributors Tucson 520.325.8187 Performance Footwear Tempe 520.299.3465 Performance Footwear Tucson 520.299.3465 Run AZ Gilbert 480.507.0002 Runner’s Den/Walking Room Phoenix 602.277.4333

CALIFORNIA Armadillo Distributors Inglewood 310.693.6061 B&L Bike and Sport Solana Beach 858.481.4148 City Bicycle Works Sacramento 916.447.2453 Competitive Edge Rancho Cucamonga 909.483.2453 DaDa Sports Mission Viejo 949.364.617 Fleet Feet Davis 530.758.6453 Fleet Feet Sacramento 916.442.3338 Forward Motion Sports Danville 925.831.3745 Hazard’s Cyclesport Santa Barbara 805.966.3787 Metro Sport Cupertino 916.933.2627 Metro Sport Folsom 916.984.4333 Metro Sport Palo Alto 916.933.2627 Metro Sport San Francisco 916.933.2627 Motocross International Chatsworth 818.727.7896 Nytro Multisport Encinitas 760.632.0006 or 800.697.8007 Runner’s Factory Los Gatos 408.395.4311 Runner’s High Menlo Park 650.325.9432 Runner’s High II Los Altos 650.941.2262 San Diego Running Institute San Diego 619.265.7374 Snail’s Pace Running Shop Brea 714.529.3290 Sporteve Culver City 310.838.688 Transports Oakland 510.655.4809 Willow Glen Runner’s Supply San Jose 408.294.1522

COLORADO Adrenaline Tri Sport Niwat 303.482.2007

DELEWARE The Deleware Running Co.

Wilmington 302.655.7463

FLORIDA Bob’s News and Books Fort Lauderdale 954.524.4731 Chainwheel Drive Inc Clearwater 727.442.6577 Front Running Sports Lake Mary 407.322.1211 Dragon Sports Ft.Walton Beach 850.863.8612 Gear for Multisport Inc. Clermont 352.394.7434 Orange Cycle Orlando 407.422.5552 RB Cycles Coral Gables 305.666.4898 Southlake Bicycles Minneola 352.394.3848

GEORGIA All3Sports Atlanta 770.587.9994

HAWAII McCully Bicycle Honolulu 808.955.6329 Yasu Corp. DBA Running Room Honolulu 808.737.2422

ILLINOIS Fleet Feet Sports Chicago 312.587.3338 Get a Grip Cycles Chicago 773.427.4747 Naperville Running Company Naperville 630.357.1900 Running Central Inc Peoria 309.676.6378 Runner’s High ‘N Tri Arlington Heights 847.670.9255 Smart Cycling Bike Shop Glenview 847.998.0200 Village Cyclesport Elk Grove 847.439.3340 Smart Cycling Bike Shop Glenview 847.998.0200

INDIANA Athletic Annex Run Shop Indianapolis 317.872.0000 Runners Forum Carmel 317.844.1558

IOWA Fitness Sports Ltd. Des Moines 515.277.4785

Hanson’s Running Shops Royal Oak 248.616.9665 Running Fit Ann Arbor 734.769.5016 Team Active Cycling and Fitness Battle Creek 616.962.7688 Tortoise & Hare Ann Arbor 734-623-9640

NEVADA Eclipse Running Reno 775.827.2279

NEW JERSEY Beacon Stores Northfield 609.641.9531 Cycle Craft Parsippany 973.227.4462 Cyclesport Park Ridge 201.391.5291 Miles Ahead Sports Manasquan 732.223.0444

NEW YORK Carl Hart Bicycles Middle Island 516.924.5850 Fleet Feet Syracuse 315.446.1444 Jackrabbit Sports Brooklyn 718.636.9000 New York Running Co New York 212.823.9626 Placid Planet Bicycles Lake Placid 518.523.4128 R&A Cycles Brooklyn 718.636.5242 Runner’s Edge Farmingdale 516.420.7963 Sunrise Cyclery West Babylon 631.587.6200 Super Runners Huntington 516.549.3006 Ubiquity Distributors Brooklyn 718.875.5491 Ultimate Triathlon New York 212.399.3999

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

Belmont Wheel Works Belmont 617.489.3577 Landry’s Bicycles, Inc. Natick 508.655.1990

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

MARYLAND

OREGON

TriSpeed Timonium 410.823.7000

Bend Bike N Sport Bend 541.322.8814 Eugene Running Company Eugene 541.344.6399

MASSACHUSETTS

MICHIGAN Gazelle Sports Grand Rapids 616.940.9888

PENNSYLVANIA

WASHINGTON

Aardvark Sports Shop Bethlehem 610.866.8300 Cadence Philadelphia 215.508.4300

Try Sports Mt. Pleasant 843.849.9292

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

TENNESSEE

WISCONSIN

RHODE ISLAND Camire’s Athletic Soles Wakefield 401.782.8353 Caster’s Bicycle Center Warwick 401.739.0393 East Providence Cycle East Providence 401.434.3838

SOUTH CAROLINA

R3, Running, Racing, Relaxing Clarksville 931.233.1808 Fleet Feet Sports Knoxville Knoxville 86.675.3338

Middleton Cycle & Fitness Middleton 608.836.3931 Yellow Jersey Madison 608.251.3189

TEXAS

CANADA

Austin Tri-Cyclist, Inc. Austin 512.494.9252 Hill Country Running Company Austin 512.731.4766 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

ALBERTA

UTAH

NEW BRUNSWICK

Salt Lake Running Company Salt Lake 801.484.9144

Tri-Athlete Authentic Fitness Fredericton 506.455.7946

VIRGINIA

ONTARIO

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

Enduro Sport North York 416.449.0432 Runner’s Choice Kingston 613.542.2410 Runner’s Life Peterborough 705.876.8960

T R I AT H L E T E M A G . C O M

The Runner’s Den Red Deer 403.341.4446 Way Past Fast Calgary 403.202.1030

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

|

JUNE 2008

|

T R I AT H L E T E

263

J290_TinleyTalks_ce_rr.qxd:CheckingIn

4/14/08

9:59 AM

Page 264

The thing about open-water swimming is that the rules are mostly unwritten. And we think we are invisible, therefore not indictable in our rubber suits and pumpkin heads, just a frothing mass of athletic Darwinism whipping the surface into a meringue. Anything goes so long as you don’t get caught.

From the beginning, swimming has always been triathlon’s misunderstood step-sister. In the ’70s nobody knew how to do it. In the ’80s everyone argued over how the event was too short or too long. Then wetsuits gave the tail-draggers a chance. In the ’90s the media complained that you couldn’t tell who was in the lead and suggested that we should all be forced to swim with numbered helium balloons tied to our caps. By the time the millennium rolled around anarchy had set it and thousands of potential newbies refused to submit to the sporting mosh pit they’d seen on TV. We’d opted to swim first for safety reasons.

But somewhere along the way athletes stopped respecting each other. Perhaps it had something to do with the money. Now it’s often a huge pool party with 1500 of your closest enemies. I wonder if the big TV events have underwater cameras because of the interesting point of view or to record the body recovery for the Coast Guard.

Open-water swimming can be one of the most aesthetic and pleasurable experiences in all of sport. The view from Kona’s turn-around boat or mid-channel between Alcatraz Island and the San Francisco shoreline or dead center in New Zealand’s Lake Taupo rival the visual splendor of any sporting venue on the planet. But how many athletes slow down and drink in something other than an unplanned mouthful? I guess it’s like driving the speed limit in a Mini Cooper on a Los Angeles freeway: Sooner or later something much bigger than you will come along and wonder what that thumpity-thump sound was.

Wave starts helped for awhile. Until the age groupers became meaner than the pros. But I don’t know what can be done to reduce the aquatic carnage. Make the swim last? Have each swimmer introduce themselves to another athlete before the start? Hold the swim at night? Add a GPS function to the timing chips and let the athletes swim any course they want so long as they cover the minimum distance?

If you’ve finished the swim in good shape but have left a bloody nose and finger-nail racing stripes in your wake, have you met your expectations? Or set yourself up for a rematch with your conscience?

Late in the run with your quads cramping into a high octave, you will be as raw as December oak. And a runner will glide by you with dried blood beneath his nose and thin red streaks running down his calf. He will turn and look at you. He may offer you a pat on the back or a cup of water. You’ve seen him before.

His skin is under your fingernails. How will you feel then?

—Scott Tinley

Sharks and minnows

By Scott Tinley

I

I haven’t punched anyone since third grade. Not on purpose anyways. And I can’t decide if it’s due to my fear of getting hit back or some kind of Southern California thing. Maybe I’m just lucky. The last time I really wanted to slug someone was during the swim at the 1999 Hawaiian Ironman. Some guy with droopy Speedos, Andy Rooney eyelashes and Flo-Jo fingernails had grabbed my ankles one too many times, and I accidentally tapped his goggles into his brain with my big toe.

We had words, though I don’t understand Lithuanian well. I could see last night’s bratwurst between his green teeth as he unloaded his opinion.

That was a low point in my career. A low point all the way around.

As much goodwill as is poured out in this sport, swim starts can feel more like the WWF than Woodstock. I suppose that when a thousand bodies are jacked on adrenaline, caffeine and old images of The Iron War you can’t expect them to be as gracious as when they are haggard and humbled many hours later.

It’s a big body of water out there, and there and should be plenty of room to swim to the side instead of over the top of a competitor. But athletes have it in their minds that that the fastest distance between two points is a straight line, even if it means losing a quart of blood in the process.

Newcomers to the sport have a right to be afraid of an openwater swim. Not because of 10-foot surf, rip currents or camera boats running over their bodies and shredding them to bits. No. It’s greed that will drown you.

Triathlete (ISSN08983410) is published monthly by Triathlon Group North America LLC, 328 Encinitas Blvd., Encinitas, CA 92024; (760) 634-4100. Subscription rates: U.S., one year (12 issues) $29.95 (12 issues); two years (24 issues) $49.95. Canada $51.95 per year; all other countries $61.95 per year, U.S. currency only. Periodicals postage paid at Encinitas, CA, and additional mailing offices. Single copy price $3.99. Triathlete is copyright 2003 by Triathlon Group North America, LLC. All rights reserved.

Postmaster: Send address changes to Triathlete, P.O. Box 469055, Escondido, CA 92046-9513. Ride-along enclosed in all book region 2 copies.

264

T R I AT H L E T E

|

JUNE 2008

|

T R I AT H L E T E M A G . C O M

Courtesy Scott Tinley

Publication Mail Agreement #40683563: Return Undeliverable Canadian Addresses to Triathlete Magazine, 328 Encinitas Blvd Suite 100, Encinitas, CA 92024

TINLEY TALKS

Project2:AD

2/13/08

12:42 PM

Page 1

Experience the evolution of Ordu – Now lighter, stiffer and seven percent more efficient.

Learn more by visiting:

Apex 2 The fastest and most flexible wetsuit Orca has ever created. Worn by Craig Alexander, second place 2007 Ironman World Championships.

www.orbea-usa.com/newordu

www.orca.com

Project2:AD

4/10/08

4:03 PM

Page 2