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Issue 40 / August 2013

We are almost there, my fellow triathletes. August definitely sees a turn for the warmer in the weather, and this should put a little sprint in our steps as we prep for the season of summer racing to come. What a performance by Henri Schoeman at the recent ITU World Series race in Austria! He was a mere 3 seconds off the podium, finishing in a fine 4th place. What with Richard Murray and Henri leading the way in top performances worldwide, we have a very promising crop of athletes heading towards Rio in 2016. I’m hoping that we can get 3 men onto the start line in Brazil - let’s hope the women follow suit and start the charge to match SA’s men. Apart from some amazing results across the seas, we start the local season with the 5150 later this month. We then have TriRock Durban in September and thereafter, the season’s racing follows thick and fast. Our big news is that Triathlon Plus SA now offers a digital subscription! So if iPads and tablets are your thing, we can now offer you a service that brings the mag directly to your device. Check out our website for details. There are some great training plans in the August issue, as well as great advice on how to train and improve. I’m starting to train a little harder in anticipation of the coming summer season and hope that you guys and girls are too! See you at the start line soon.   Yours in tri,

page 83

Don’t miss this month THIS IS YOUR WORLD

LOCAL RACES

INDIAN OCEAN TRIATHLON THE INDIAN OCEAN Triathlon is simply the most beautiful Triathlon in the world ! For you, this means : • Take pleasure in participating to a seriously organized and accessible race • Share your sports adventure with family and friends, with the other competitors (local and Elite competitors included) and with the organizers • Discover a country and a culture through your passion for sport Route Description: The Indian Ocean Triathlon route is playful. It is open to any sport oriented individual and offers breathtaking sights of the south of Mauritius Island. Whether a confirmed triathlete or curious of a first triathlon experience, you can be sure you will remember these Mauritian kilometres! Swimming: 1.8km (1.1 mi) in a lagoon. Water temperature is 25°C (77 F) amidst colourful fish and all shapes of corals… Australian style mid-race before plunging back for a second round. Then on to the second part.

Bicycling : 55km (34 mi) of beauty: after a few kilometres of flat ground to warm up, you head for the Chamarel Pass, well known among the local bicycling crowd. 4 km of slope with some parts at 14% steepness, not to be taken lightly. Once at the top, the view is just magical: blue sky, 7 colours mountains and the lagoon in the background. Then you head down along a fast and curvy road called “Chemin Grenier” that crosses sugarcane and pineapple fields. At the bottom, the path follows the coast in the shade of coconut trees. You cross the villages of Bel Ombre then Baie du Cap, to finish the last flat strand and get ready for the final part. Running 12 km (7.5mi) in 3 loops in the shade of the mangrove, at the foot of Morne mountain. The path varies along the way, from paved roads, tracks and, finally, fine sand. Date: 23rd November Race distances: 1.8km swim/55km bike/12km run Venue: Island of Mauritius Contact Details www.indianoceantriathlon.com

THIS IS YOUR WORLD

Photo Paul Phillips/ Competitive Image

PRESENTS

AFRICAN RACES SHOWING THEIR TRUE BEAUTY

12

AUGUST 2013 AUGUST 2013

AUGUST 2013 AUGUST 2013

13

This Is Your World

African races showing their true beauty Page 12 UPTOSPEED

UPTOSPEED

NEWS SWIM ROUTE IN THE DURBAN BAY AREA

ALL SET TO GO

TRIATHLETES ARE ABUZZ ABOUT THE LATEST ADDITION TO THE KZN EVENTS CALENDAR! TRIROCK Durban will be hosted on the 22nd September, with supporting events the days before. Athletes of all abilities and sports will be accommodated, from top professional triathletes to age-groupers to those doing a single discipline in the relay format. All event details have been updated and can be found at www.trirock-durban.com. Grant Kunneke of TriRock events (and organiser of TriRobben Island) released the following important event information:

Once entered, which one can do via the website, athletes will need to register at The Zone in Suncoast Casino on Friday 20th and Saturday 21st between 09h00 and 18h00. They can also enjoy the attached Tri Expo, which has free entry for all. Athletes are reminded that a photo ID is needed in order to collect your race pack and all registered athletes will be required to have a TSA license. Should you not own one, you can purchase one at registration. An event

TRANSITION AND FINISH AREA Sound Rig

T2 : Sun Coast Casino

Food

Soft Drinks

Open to Public Med

ical

Garden Athlete ABI Trailer Storage Storage Bar Public Stand Grand Media Finish Line Sound Tent

Transition Bags

TSA Aid Station

VIP Bar

1m high fence 2m high fence Public Route

T2

Cycle Return

IslandTribe

T2

Run Route Public Crossover Point

Bicycle Park

indemnity needs to be signed by every participant, including all members of the relay teams. Bike racking is open from 14h00 to 18h00 on the Saturday for both individual and relay athletes. No bikes will be accepted into the transition area after this time. Check-in for the swim leg opens at 05h00 on race day and athletes need to have their coloured swim caps and timing chips visible to the marshals in order to gain access to the swim start. Marshals will receive your green post race bag at this point and deliver it to the finish venue containing all your pre-event items. The swim is a 1,9km single loop swim adjacent to the uShaka pier and has a cut-off time of 1 hour 10 minutes. The first wave of the swim will start at 07h00, the agegroupers at 07h05 and 07h10, with the relay swimmers at 07h20. The first transition (T1) will be in the uShaka parking lot and is a short jog from the finish of the swim leg. After completing the swim and changing in the designated area, individual athletes will leave all swimming gear in the red race bag provided, which will need to be collected after completion. Transition closes at 06h30 on race morning, after which no one will be allowed into the area. Athletes are reminded that helmets need to be fastened before leaving transition and bikes may only be ridden after crossing the mount line at the area exit. Once on the bike and heading for Ballito, athletes will enjoy closed roads and safe cycling. In the event of a car being on the road, athletes are advised to leave it up to the authorities to remove the vehicle. Athletes should take care of their own safety and be vigilant at all times. The route will be marked

and sign-posted but it is the athlete’s responsibility to know the route and follow the correct course. Athletes have to attend the race briefing to receive this information. The route takes riders along the M4 to Ballito and returns via the same route. There are 3 aid stations on the bike leg at 22km, 44km, & 66km. Once completed, the cyclists will enter the transition area at Sunkist Beach, opposite the iconic Moses Mabhida Stadium. T2 closes at 12h15 and athletes need to have completed the bike leg and racked their bikes before this time to be allowed to continue. Athletes will receive their red race packs with their running gear in the changing area inside T2, and will need to place all cycling gear in the same bag for collection later on. All bags need to be collected by 22h00 on Sunday evening. The run leg is a 3-lap course, starting from T2, adjacent to Suncoast Casino. The 21km route is flat and fast. Your race number needs to be visible on your front at all times. Medical assistance will be available at all aid stations along the route, which are approximately 2km apart and may be accessed by athletes running in either direction. The run leg finishes after the 3 laps have been completed and you have crossed the finish line. No outside assistance or seconding is allowed on the run. There is an athletes-only recovery area. Competitors may cross the

finish line with their children, but children will not have access to the athlete’s area. The celebrations will begin from 15h30 and the roads will reopen, indicating the final cut-off time. All important event information is available on the website and athletes need to familiarise themselves with the details. Athletes are reminded that this is a non-drafting event and referees will be on hand to monitor this. The race is run according to TSA rules and is sanctioned by KZNTA, who will be on hand to ensure compliance with all rules and ensure everyone’s safety. Entries are still open at www. trirock-durban.com. All physically disabled athletes and athletes over the age of 70 years receive free entry to the event, but need to register on the website. Volunteers and spectators are welcome and will be kept up to date with all event information by signing up on the website. Sponsors, organisers and service providers look forward to welcoming you to this inaugural TriRock Durban - it looks set to be a massive success!

RUN ROUTE ALONG THE BEACHFRONT BIKE ROUTE OUT TO BALLITO

CATMORE MORRISON RETURNS RACINGVISIT WITHWWW.TRIROCK-DURBAN.COM A WIN AT IRONMAN 70.3 ST CROIX > FOR INFO ON TRIROCKTO DURBAN 24

AUGUST 2013

AUGUST 2013

25

TriRock Durban

Triathletes are abuzz about the latest addition to the KZN events calendar! Page 24 LESSONS

IRON-PROOF RACE DAY Writer Pete Jacobs | Photography Richard Melik/Freespeed /Corbis

IRON-PROOF RACE-DAY

Glen Gore editor glen@triathlonplussa co.za

LESSONS

PRE-VISUALISATION, STAYING IN CONTROL AND RACING HIS OWN RACE MEANT VICTORY FOR PJ IN KONA LAST YEAR After 10 years and 24 Ironman races, Pete Jacobs returned to Kona, Hawaii in the shape of his life to win the 2012 Ironman World Championship. PJ gives us an insider’s guide to what it took to be crowned the world’s best. In the build-up to Kona, I just lock myself away. I don’t really do any social outings and I start to prepare the technical aspects of the race and think about all my gear. Mentally, I’m visualising more and more frequently, as the race gets closer, just so I know how I’ll react in certain situations and can then develop ways to counteract those situations. I focus on getting into a happy frame of mind too – getting some playlists happening on the iPod and just having a few things ready so that when I get to Kona I’m in a good headspace and can keep that visualisation going all week while being fairly relaxed about it as well. I only run about twice in the last eight days before the race, so I can rest my legs, but I cycle nearly every day and those rides get to be shorter and sharper efforts. I swim a little bit every other day – nothing too long.

IRONMAN NUTRITION No matter what you do in training, you still need to get your race-day nutrition right in order to have a perfect race like PJ. “The biggest difference I made [in 2011] was that I had a solid nutrition plan,” he says. “It was more planned and thought out than ever before thanks to Darryl Griffiths, the brains behind Shotz Nutrition. “My plan was a few gels every hour, along with bottles of Shotz Electrolyte Tablets with an extra gel in each. We’d

42

planned for the inevitable, which was missing my special needs bag on the bike section. So I was prepared with a concentrated bottle of salt tabs and plenty of gels. They were packed like sardines into my stem bag, my back pocket and even my tri short legs.” Dietary requirements during Ironman differ, but you’re likely to need a litre of liquid every hour and between 300 and 600 calories of carbs per hour, depending on your size, sweat rate and the race intensity. If it’s

humid or you’re a salty sweater, you’ll need extra salt too. It’s not easy to load up with carbohydrate during a long-distance race because the oxygen in your bloodstream gets diverted to your working muscles, and away from your gut. So the more tired you get, the more you’ll struggle to digest gels, bars and sports drinks – which can lead to the runner’s trots. This is why Ironman triathletes often feel sick and also why they revert to simple carbs

AUGUST 2013

AUGUST 2013

43

Race-Day Lessons

Pre-visualisation, staying in control and racing his own race meant victory for PJ in Kona last year Page 42 CAN FLIP-FLOPS HOW AERODYNAMIC 5 WAYS TO INJURIES? RUN CAUSE SWIM SWIM BETTER BIKE ARE YOU? AUGUST 2013 R39.95 AUGUST 2013 ISSUE 40

6

ONE SPORT IS NOT ENOUGH

HIT YOUR TARGET

WEEK PLAN

LASTMINUTE TRI TRAINING

IRON PROOF

RACE-DAY LESSONS

I SSN 2079 - 7265

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HEART, POWER & GLORY

PRE-VISUALISATION, STAYING IN CONTROL AND RACING YOUR OWN RACE 9 772079 726006

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Get in touch...

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twitter.com/TriathlonPlusSA or facebook.com/TriathlonPlusSA

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On the cover I SSN 2079 - 7265

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BEN HOFFMAN, Ironman Coeur D’alene Winner 2013 Photography ROCKY ARROYO 9 772079 726006

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Issue 40 / AUGUST 2013

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 Email info@triathlonplussa.co.za Web www.triathlonplussa.co.za

Editorial Editor Glen Gore glen@triathlonplussa.co.za

Contributors

Rich Allen, Eva Caiden, Dr Kevin Currell, Eamonn Deane, Fiona Duffy, Txema Garcia, Glen Gore, Phil Graves, Peter Greenwood, Guy Kesteven, Nigel Leighton, Dr Ian Rollo, Spencer Smith, Mark Threlfall, Steve Trew, Jamie Wilkins Photography Triathlon.org / Delly Carr, Janos Schmidt, Arnold Lim / ITU, Paul Phillips @ Competitive Image, Jonny Ashelford courtesy of EBLEX from Simplybeefandlamb.co.uk ,Corbis, Nigel Farrow, Wolfgang Rattay , Patrick Seeger, James Lampard, Monalyn Gracia, Joby Sessions, iStockphoto.com

Cover Photo Rocky Arroyo

gLEN GORE

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.

Phil Mosley Our coaching editor Phil is an elite triathlete and coach with a degree in sports science. Also the reigning British age-group duathlon champion, he’s just returned from training in Stellenbosch, South Africa

Tom Ballard

andy bullock

Phil Graves Phil is a pro Ironman triathlete renowned for his cycling prowess. He won the Ironman UK and 70.3 UK double in 2009, took the 70.3 UK title again in 2012 and has also won TriStar111 Milton Keynes

Creative Director Bianca Schmitz Art Editor Shane Hardie Copy Editor Alexandra Massey Social Media Jonathan Trenor Subscriptions Geraldine Stone

Advertising Glen Gore +27 74 187 7140 glen@triathlonplussa.co.za

Subscriptions +27 31 534 6600 subs@triathlonplussa.co.za Subscribe online at www.triathlonplussa.co.za

TriPlus Voice

Blogsite www.triplus.co.za Printed in SA by The Fire Tree Design Company under license with Futurenet Publishers. Distribution through RNA distributors and First Freight.

Our senior writer Tom has a love of all things triathlon. He kicked the 2013 season off by acquiring awe-inspiring sunburn racing in Abu Dhabi, and is now looking forward to returning to Ironman 70.3 UK

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

Andy has completed more than 10,000 hours of coaching and currently works with British Triathlon on their Paratriathlon and Regional Academy projects, as well as with age-groupers

Meet the South African team:

Managing Director Arthur Lello Financial Director Debbie Palframan Tel +27 31 534 6600

garth fox Garth is a sports scientist (MSc) and coach (garthfox. com). He works with worldclass and age-group athletes, transferring the latest techniques across endurance sport disciplines

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

dr tamsin lewis

steve trew

rich allen

Tamsin is a pro Ironman triathlete and age-group world champion. She’s also a medical doctor and psychiatry registrar. Find out more at drtamsinlewis.com

A leading triathlon coach and commentator, Steve has been in the game forever. You can reach him for coaching advice and details of his training camps at trew@personalbest. demon.co.uk

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

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.


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Contents Issue 40 / august 2013

Every month

On the cover

20 up to speed

For all the latest Tri news

12 THIS IS YOUR WORLD

African races showing their true beauty

24 Trirock durban

Triathletes are abuzz about the latest addition to the KZN events calendar!

27 Fuel / refuel

32 What to look for

How to spot eyewear that’ll fit your running and cycling needs

The latest review of some of the biggest races

35 hit your target

Check out all the latest gear on the market

Doing the same old stuff as before won’t cut it when you’ve got a tough time to beat.

42 Race Day lessons

Pre-visualisation, staying in control and racing his own race meant victory for PJ in Kona last year

54 open-water swim tips

Five ways to make sure your first outdoor race goes to plan andy bullock

56 calculate your drag

A more aerodynamic position can shave minutes off your bike times rob kitching

59 fears over flip-flops

Can wearing unsupportive shoes put you at risk of injury? dr tamsin lewis

61 improve your diet

Healthy eating isn’t a chore if you approach it with the right attitude dr matthew tatum

66 HEART, POWER & GLORY

Make major gains with Wattbike’s measurement & analysis capabilities Eddie Fletcher

70 Last-minute Tri training

So you want to start the season off with a bang, but have left the training a bit late? Follow this plan to get race-fit in just six weeks Phil Mosley

Speedy Lamb Naans

74

brand new kit

get the lowdown on the hottest gear to hit the shops

46 RACE REPORTS

74 Brand new kit 82 RACE LISTINGS

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

83 SUBSCRIBE AND LOOK COOL

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

85 comeback tales

It’s all about who you beat, not the time you set – but chasing pbs spurs you on, says Rich Allen

86 TREW STORIES

Steve Trew meets a legend of the sport, without whom triathlon could have been very different

20

up to speed

New faces heat things up on itu wts circuit

Training zone

63 reach your peak safely

Three ways to fight physical and mental fatigue during heavy training elizabeth Hufto

64 Train your brain

Train your brain to be more positive and achieve your goals with six easy steps Andrea Kellerman

68 your questions answered by our experts Advice on lowering your running heart rate and avoiding muscular injuries when swimming Garth fox and emma deakin

34

What to look for

How to spot eyewear that’ll fit your running and cycling needs


Su

and bscri b g goo et fre e See dies e pa ge 83

35

hit your target

Doing the same old stuff as before won’t cut it when you’ve got a tough time to beat

46

42

Get up to date on all the best races

Pre-visualisation, staying in control and racing his own race meant victory for PJ in Kona last year

Race Report

race day lessons


this is your world

THIS Is Your World

Photo Paul Phillips/ Competitive Image

presents

African races showing their true beauty

12

august 2013


Local Races

Indian Ocean Triathlon When: 23rd November Where: Island of Mauritius The Indian Ocean Triathlon means: • The pleasure of participating in an organised and accessible race • Sharing your sports adventure with family, friends and your other competitors (locals and elites) • Discovering a country and a culture through your passion for sport The Indian Ocean Triathlon offers breathtaking sights of the south of Mauritius island. Whether a confirmed triathlete or curious first-timer, you’ll remember these Mauritian kilometres! The 1.8km swim takes place in a 25°C lagoon, full of colourful fish and corals, before you head onto the 55km bike. After a few kilometres of flat ground to warm up, you head for the Channel Pass, well known among the local cycle crowd for its 4km of slope! Some sections are at 14% steepness, so it’s not to be taken lightly. Once at the top, the view is just magical: blue sky, mountains and the lagoon in the background. Then you head down along a fast and curvy road called Chemin Grenier that crosses sugar cane and pineapple fields. At the bottom, the path follows the coast in the shade of coconut trees. You cross the villages of Bel Ombre then Baie du Cap, to finish the last flat strand before beginning the run. The 3-loop 12km run takes place in the shade of the mangroves at the foot of Morne mountain. Along the way, the path will veer from paved roads and track to fine sand. www.indianoceantriathlon.com

august 2013

13


TRAIN AND RACE IN PARADISE with the team from Triathlon Plus SA

- 3 day training camp prior to race day - Race the Indian Ocean Triathlon over a 1.8km swim/55km bike/12km run - Package prices include the training camp and entry fee into this International Triathlon Event - Enquiries to glen@triathlonplussa.co.za or book direct via IslandLight Travel tour

The event? The Indian Ocean Triathlon The opportunity? An amazing breakaway in Mauritius


Contact Island Light Holidays on 011 7707821 info@islandlightholidays.co.za or www.islandlightholidays.co.za


this is your world

The Peninsula RockMan Ultra Cross Tri Venue: Vaal Dam Date: 1 December 2013 1. Triathlon

A.

Swim 2 km

MTB 70 km

Trail run 18 km

Canoe 16 km

B.

MTB 70 km

Trail run 18 km

C.

Relay: Swim or canoe. Two or three athletes per team.

2. Family sprint cross

· 400 m swim

· 12 km MTB

· 3 km run

3. Open water swim (Eastern life saving) to be held on the 30th of November

· 400 m

· One mile – 1600 m

· 600 relay

· 4 men

Trophies

All Rockman finishers as well as teams will receive a trophy.

Medals

All sprint event finishers and open water swimmers will receive a medal.

Rockman

R70 000 in cash prizes.

First five men.

First three ladies.

Jackets

All Rockman entrants receive a jacket.

Entries

Limited entries - only 800!

No late entries.

Race info 0169826060 www.spectrumsportevents.co.za

16

august 2013


this is your world

TRIROCK DURBAN When: 22nd September Where: Durban, South Africa The latest addition to the triathlon calendar in SA sees TriRock Durban planned for the 22nd September. The race will consist of a 1.9km swim in the warm Indian Ocean, followed by a super fast 90km cycle out north to Ballito and back, then a 21km run that will take in the top sights of Durbs. A fast course makes for fast times, so this new race is a sure winner come September! Early Bird entries close 14 June, general entries on 30 August. www.trirock-durban.com

18

august 2013


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