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TO A FASTER RUN RUN JUMP

APRIL 2012 ISSUE 24

AIM HIGHER ACHIEVE YOUR TRIATHLON AMBITIONS IN THIS OLYMPIC YEAR

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SEE HOW KAREN SMYERS OVERCAME INCREDIBLE ODDS TO KEEP ON RACING AND WINNING

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MEET THE QUEEN OF COMEBACKS

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Welcome me e

Subscribe today SE E

ISSUE 24 / APRIL 2012

Best in Tri

Do miss Don’t this month th

TRIATHLETE COUPLES

THIS IS YOUR WORLD PRESENTS

GOOD THINGS COME ALONG IN PAIRS – THAT’S CERTAINLY TRUE FOR THESE TRI COUPLES

LAURA AND GREG BENNETT, USA

BOTH STARTING the sport in the 1985-86 season,

the Bennetts have shown that triathlon can be the basis of a long and happy relationship. “We are very much a team. Our priority is to each other and our relationship,” say Greg and Laura. “We decided when we got together 11 years ago that we wanted to experience life with one another. Our aim each year is put a season of training and racing together that will allow us both to experience as much as possible as a couple. Triathlon, although a passion, is also our business. We approach everything we do in the sport as a business. We make our decisions together: which events to race; where to locate ourselves for training and racing; the sponsors we choose to work with; when we will peak and when we rest or break. The sport of triathlon has been an unbelievable tool for us both to experience so much.”

Words Tom Ballard Photo Rob Hammer Photography

WOW! APRIL already. How time flies when you’re training ng and racing up a storm! April signals Ironman time and rest assured ed thatt a whole bunch of you will be in full swing and possibly taper with PE,, which is just around the corner. Good luck to all of you. If you have put the training raining time ime in, I have no doubt that you’ll be rewarded on that red carpet come April 22nd. want to 2nd. What hat I do w encourage is keeping on going after Ironman has come and gone. ne. It takes kes so much effort to get into the best shape of your life, and then we let it all slip away after fter the race is done by going into hibernation for a few months. Yes, of course you ou need d the downtime and the recovery process needs to take its course; but once that’s at’s over, r, the sky’s the limit! Utilise the fitness gains and try some other events after IM. Some me of you will be doing doin Comrades, others might try a duathlon or two. The point and oint is, don’t n’t sit on the couch an wallow through the winter. Keep your fitness levels in relatively vely good shape and your yo body will thank you for it when summer eventually ly comes es around again towards toward September. Apart from the local scene, the international a lot rnational al scene is buzzing. We have h of athletes who will be travelling to Germany in July for the Roth Challenge. Challeng We also have a couple of Elite South Africans on the international short distance, onal tours covering sh long distance and Xterra. The world of triathlon some money to athlon is big g and if you have som travel, then look for a challenge off-shore e to keep p those fires burning. This T issue is RED HOT with the very best in Iron gear, so o enjoy the pics! We have a great grea training zone feature in this issue as well as the normal rmal news, race reports and more m that make Triathlon Plus SA number one. I must with our front cover ust apologise for the slip-up w wi caption last month. We said that the front cover athlete was Andreas Raelert when in And fact it was Marino Van Hoenacker. feedback from my regular readers cker. I do o appreciate the feedba and will be featuring a whole triathletes in our I LOVE TRI feature hole host st of age group triathlet over the coming weeks the publication, we ks and months. Thanks for supporting sup truly appreciate our ur readers ers as well as our trusty advertisers. Good luck with cheering all of you on h IM, I’lll be watching and cheer to that ultimate ate goal of finishing the IM! Then Th once that’s T done, doing ing it in good time!

PAGE54

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APRIL 2012 APRIL 2012

APRIL 2012 APRIL 2012

13

Triathlete Couples

Good things come along in pairs PAGE 14

HALL OF FAME

KAREN SMYERS

COMEBACK QUEEN HOW THIS ICON OF OUR SPORT HAS OVERCOME INCREDIBLE ODDS TO KEEP ON RACING AND WINNING WORDS Phil Mosley PORTRAITS Stanley Rowin

W

orld Triathlon Champion and mother of two Karen Smyers is one of the most successful female triathletes of all time. Overwhelming determination and drive have led her to unbelievable success, which has included being inducted into the USA Triathlon Hall of Fame. Her dramatic career began in 1990 when she left the world of IT to enter professional sport. It ended in 2001 after several debilitating bouts of cancer therapy. In between those times, she was hit by an 18-wheel truck and suffered a bone-shattering bike crash while trying to qualify for the Olympics. Despite this, Smyers remained focused, never letting vicissitude stand in her way. She trained and raced through it all, notching up world class results, including becoming the only female athlete to win both the Ironman Championships and the ITU World Championships in the same year. This is her remarkable story.

Smyers was an IT consultant working in Boston when her employers fell on hard times, forcing her to work part-time. She used this new opportunity to train and the following summer she finished fourth at the triathlon World Championships in Avignon, France. It was enough to make her leave the world of computing and seek a new career as an athlete: “After I’d quit my job I knew I could never work nine to five again. Triathlon was my escape route.” The following year she competed in the World Championships again, this time clinching the gold medal. Her success

“Triathlon was the key to getting me through the hard times. It kept me focused and always looking towards the future”

continued for several years, as she notched up six consecutive US National titles, a silver medal at the 1993 ITU World Championships and a runner-up spot at the Hawaii Ironman in 1994. But it was in 1995 that she reached the pinnacle of her career by winning both the Ironman and the ITU World Triathlon Championships just five weeks apart, becoming the only female athlete to win both in the same year. Her run of strong performances didn’t end there. A year later she won gold at the

Comeback Queen

See what Karen Smyers went through PAGE 30

AIM HIGHER IN 2012

WHATEVER YOUR ABILITY, BE INSPIRED TO ACHIEVE YOUR TRIATHLON AMBITIONS IN THIS OLYMPIC YEAR WORDS Matt Anniss, Tom Ballard and Elizabeth Hufton PHOTOGRAPHY James Lampard

36 42

APRIL 20122012 FEBRUARY

APRIL 2012 FEBRUARY 2012

43 37

Get Inspired

Achieve your goals this year PAGE 36

Glen len n

Glen Gore editor ditor glen@triathlonplussa ussa ssa co.za

THE PERFECT SWIM STROKE RATE

BIKE INDOOR CYCLING

JUMP TO A RUN RUN FASTER April 2012 R32.95

AIM HIGHER ACHIEVE YOUR TRIATHLON AMBITIONS IN THIS OLYMPIC YEAR

MEET THE QUEEN OF COMEBACKS SEE HOW KAREN SMYERS OVERCAME INCREDIBLE ODDS TO KEEP ON RACING AND WINNING

SA

IROANR GE DE

Get in touch... twitter.com/TriathlonPlusSA or facebook.com/TriathlonPlusSA

ISSUE: APRIL RSA R32.95 (inc vat)

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ON THE COVER Brad Kahlefeldt Elite Aussie Pro Photography Delly Carr, triathlon.org

APRIL 2012

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Su bs cri be No w ISSUE 24 / APRIL 2012

Meet your team of experts

We’ve assembled the biggest and best team of triathlon experts around to bring you unrivalled coverage of your sport

The Fire Tree Design Company (PTY) Ltd P.O.Box 18882, Dalbridge, 4014 KZN Tel +27 31 534 6600 Fax +27 31 534 6650 o.za Email info@triathlonplussa.co.za o.za Web www.triathlonplussa.co.za

Editorial

Meet the South So African team: te

Editor Glen Gore glen@triathlonplussa.co.za sa.co.za

Creative Director Bianca Schmitz Creativ

Contributors utors

Shane Hardie Art Editorr S

Rich Allen, Eva a Caiden, Dr Kevin Currell, Eamonn Deane, Garcia, ne, Fiona Duffy, Txema Garc Glen Gore, Phil Graves, aves, Peter Greenwood, Guy an Rollo, Spencer Kesteven, Nigel Leighton, Dr Ian Smith, Mark Threlfall, Steve Trew, Jamie Wilkins Photography Tom Ballard Photo Rob Hammer Photography, otography, Nigel Farrow, ITU/ Delly Carr/triathlon.org, hlon.org, ASIPho ASIPhoto, Larry DeRosa, Michaell Dannenberg www.food www.foodimaging.co.uk, Rich Cruse, Stanley Rowin, James Lampard, L Paul ul Phillips/Competitive Image, Triathlon.org, Tri terra, bactive.com, Corbis Images, G Xterra, Getty Images, Triathlon.org/ mages, Russell Burton, Triathlon.o omedis, Tonya Allen, Peter Greenwood Gr Spomedis,

Editor Alexandra Massey Copy Ed

Cover Photo Delly Carr, triathlon.org

GLEN GORE

PHIL MOSLEY

GUY KESTEVEN

Glen is the editor of Triathlon Plus in South Africa, and coaches triathletes. He’s been a pro ITU World Cup racer and multiple top-five Ironman finisher. This month he’s going to supercharge your swim

Our coaching editor Phil’s New Year’s resolutions for 2012: stop being late for swimming club; dive in like a hero, instead of shivering by the pool, and swim faster than the nine-year-olds who train before him

Bike guru Guy hass tested thousands of bikes kes for us and our sister magazine gazine Cycling Cycli Plus. His in-depth -depth testing methods are both loved and feared by bike manufacturers nufacturers all over ver the world d

PHIL GRAVES

SPENCER SMITH H

PAUL NEWSOME NEWSOM

British triathlon legend egend ncer has won n two wo Spencer world titles, les, two European pean championships and two Ironmans. s. He’s also been a pro cyclist and now lives and workss in Florida as a tri coach

A dedicated tria triathlete and swimmer, Paul is life-long sw swim founder nder and head coach of Smooth. He has an Swim wim Smo Olympic distance PB of 1:49:52 recently completed a and re cross-Channel swim cros

STEVE TREW

SALLY PINNEGAR

RICH ALLEN

Pinnegar’s a marathon runner, Pinneg nutr nutritionist and personal trainer. Sh She is also the nutrition advisor to pro triathlete Emma-Kate Lidbury. This month, Sally is providing you with nutritional advice in our training plan

Rich has won nine national elite British championships and qualified for the Olympics in 2000. He still races professionally, and runs his own coaching business richallenfitness.com

10

APRIL 2012

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subs@triathlonplussa.co.za Subscribe online at www.triathlonplussa.co.za

TriPlus Voice

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Future produces carefully targeted special-interest magazines, websites and events for people who share a passion. We publish more than 170 magazines and websites and 100 international editions of our titles are published across the world.

Future plc is a public company quoted on the London Stock Exchange (symbol: FUTR). www.futureplc.com

Leading triathlon coach and commentator Steve has been in the game forever. You can reach him for coaching advice and details on his training camps on trew@personalbest. demon.co.uk emon.co.uk

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Blogsite www.triplus.co.za

The Fire Tree Design Company Suite 515, Island Office Park 35/37 Island Circle, Riverhorse Valley P.O. Box 18882, Dalbridge, 4014 www.firetree.co.za

Phil is a professional Ironman triathlete who is renowned for his cycling prowess. He won both Ironman UK and Ironman 70.3 in 2009, as well as finishing third at the national cycle time trial championshipss

Social Media Neville Tietz

Chief executive Stevie Spring Non-executive chairman Roger Parry Group finance director John Bowman Tel +44 (0)20 7042 4000 (London) Tel +44 (0)1225 442244 (Bath)

© Future Publishing Limited 2009. All rights reserved. No part of this magazine may be used or reproduced without the written permission of the publisher. Future Publishing Limited (company number 2008885) is registered in England and Wales. The registered office of Future Publishing Limited is at Beauford Court, 30 Monmouth Street, Bath BA1 2BW. All information contained in this magazine is for information only and is, as far as we are aware, correct at the time of going to press. Future cannot accept any responsibility for errors or inaccuracies in such information. Readers are advised to contact manufacturers and retailers directly with regard to the price of products/ services referred to in this magazine. If you submit unsolicited material to us, you automatically grant Future a licence to publish your submission in whole or in part in all editions of the magazine, including licensed editions worldwide and in any physical or digital format throughout the world. Any material you submit is sent at your risk and, although every care is taken, neither Future nor its employees, agents or subcontractors shall be liable for loss or damage.

Training and health advice Future Publishing Limited is not an expert provider of medical advice and the instructions provided herein are in no way intended as a substitute for such advice. Please seek medical advice if you have any injuries or medical conditions. If you experience any pain or discomfort whilst carrying out training plans or exercises in this magazine you should STOP immediately and seek advice from your physician or healthcare provider.


APRIL 2012

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Contents ISSUE 24 / APRIL 2012

ON THE COVER

25 BODY SCIENCE

EVERY MONTH

14 THIS IS YOUR WORLD

This muscular problem is a real pain in the butt

Triathlete couples

26 FUEL/REFUEL

Including The Midlands Ultra

The best food for your body and how it’s made

30 COMEBACK QUEEN

How Karen Smyers overcame incredible odds to keep on racing and winning

36 AIM HIGHER

Whatever your ability, be inspired to achieve your triathlon ambitions in this Olympic year

48 RACE REPORTS

90 RACE LISTINGSS

Plan the end of your year with th our guide to what’s on

92 COMEBACK CK TALES

60 RIDE

Steve e Trew says that true champions use thee race conditions onditions to their advantage advanta

62 SWIM

Getting the best times requires balance and a little bit of algebra

64 TRAINING PLAN

This training and food plan should see you shed weight in no time

72 EXPERT ADVICE

Advice on how to swap from m rugby to triathlon and how best to avoid every ery triathlete’s nightmare: the he dreaded ed stitch

GETT THE LOWDOWN ON THE HOTTEST GEAR TO HIT THE SHOPS

Never miss an issue, save money and nd get yourself some free gear

58 RUN

Stay in the saddle in any weather with our guide to turbo training

BRAND NEW KI KIT

54 SUBSCRIBE AND LOOK OK COOLL

Rich Allen explains plains that you never really lose the racing ing bug, even when you’ve “retired”

A few simple drills will power up your run split in no time at all

84 8

94 TREW REW STORIES

IRON RON GEAR GUIDE

76 OBJECT OF DESIRE DES

Objects every triathlete triathle shouldn’t go triath without withou

30

KAREN SMYERS

HOW THIS ICON OF OUR SPORT HAS OVERCOME INCREDIBLE ODDS TO KEEP ON RACING AND WINNING

84 BRAND NE NEW KIT

All the latest kkit reviewed

25

MEDICAL ADVICE

PIRIFORMIS SYNDROME

12

APRIL 2012


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and bscri b g goo et fre e SEE dies e PA GE 54

36 72

EXPERT ADVICE

KEEP EEP YOUR BODY GOING

ACHIEVE EVE THIS YEAR YE YEA

BE INSPIRED TO ACHIEVEE YOUR TRIATHLON AMBITIONS IN THIS OLYMPIC YEAR

48

RACE REPORTS

INCLUDING CAPE TOWN’S ITU SPRINT TRIATHLON AFRICAN CUP

APRIL 2012

13


THIS IS YOUR R WORLD LD PRESENTS

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GOOD THINGS COME ALONG IN PAIRS – THAT’S AT’S PLES S CERTAINLY TRUE FOR THESE TRI COUPLES

LAURA AND GREG G BENNETT, USA

Words Tom Ballard Pho Photo Rob Hammer Photography

BOTH STARTING the sport in the 1985-86 season, seas

14

the Bennetts have shown that triathlon can be the basis of a long ong and happy relationship. “We are very much a team. am. Our priority is to each other a and our relationship,”” say Greg and Laura. “We de decided when we got together ogether 11 years ago that we wanted to experience life with one another. Our aim each year ason of training and racing together that is put a season will allow us both to experience as much as possible uple. Triathlon, although a passion, is also our as a couple. ness. We approach everyt business. everything we do in the sport as a business. We make our decisions together: which events to race; where wher to locate ourselves for training and racing; the s sponsors we choose to work with; when we will peak and when we rest or break. The sport of triath triathlon has been an unbelievable tool for us both to expe experience so much.”

APRIL 2012 APRIL 2012


TRIATHLETE COUPLES OUP

APRIL APRIL 2012 2012

15


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ow

THIS IS YOUR WORLD

HELEN GOT together with fellow Bridgend Swimming Club ub member Marc Jenkins when she was 17 and nd ten years later, the pair are married, with ith Marc coaching Helen as well a as racing as a pro o himself. “The best things about a us both being triathletes it’s the riathletes – and I’m sure it same at age-group group level – is that you u understand the training,, and if someone’s really ttired, you know how they feel,” says Helen. “Hyde Park “ this yearr was so good because M Marc was right by the finish ish and he put as much in into that race as I did. I heard him at so many points on the course; p he was running around like a mad thing! When I qualified for the Beijing Olympics Ol it was probably the he most emotional I’ve I’ ever been finishing a race and nd Marc was there. ther I don’t think many people thought I could do it, it but he believed in me all the way.”

16

APRIL 2012 APRIL 2012

Photo Nigel Farrow

HELEN AND MARC C JENKINS, GBR


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TRIATHLETE COUPLES OUP

Photo oto ITU/ Delly Carr/triathlon.org Carr/

EMMA MOFFATT AND ND LDT, AUS BRAD KAHLEFELDT,

THIS ANTIPODEAN DEA couple ouple got together when wh on the Australian an triathlon team and have since spent two years on the pro circuit together. “We get ge to travel the world rld together, and also understand unders the lifestyle of an athlete: thlete: going to bed early, waking up before 5am m and the importance of eating e and sleeping,” says Emma. “With training training, we have each other for motivation, and we c can get out there and do itt together. The same goes with racing, it’s motivating ating watching each other othe race, especially when one goes well! Plus we can give each other little tips on the course, although alth Brad’s much better at giving advice the then I am – I’m not sure if he even listens to me! M My best-shared memory was both oth of us finishing the 2010 season on the podium. And both winning ITU IT WCS Hamburg last year was special also pretty special.”

APRIL APRIL 2012 2012

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