Page 1

THE TO CARRY CALM IN LINE FASTER BIKE WHAT WHEN YOU RACE RUN CROSS SWIM STAY OPEN WATER SEPTEMBER 2013 R39.95 SEPTEMBER 2013 ISSUE 41

ONE SPORT IS NOT ENOUGH

12

THE ULTIMATE TRIATHLON WORKOUT

WEEK PLAN

CONQUER YOUR FIRST OLYMPICDISTANCE TRIATHLON

SUMMER MME MME E

www.triathlonplussa.co.za

BUYER’S GUIDE

ISSUE: SEPTEMBER RSA R39.95 (inc vat)

PLUS

 

TRIATHLETES TAKE ON THE NAMIB DESERT HOW TO FUEL FOR RACE DAY YOUR QUESTIONS ANSWERED BY OUR EXPERTS

NO.1 FOR GEAR ˜HCDDFC8I7HG HCD6F5B8G˜

  




2

SEPTEMBER 2013


AD

SEPTEMBER 2013

3


4

SEPTEMBER 2013


SUPER JUST GOT BETTER Zipp’s Super-9 Carbon Clincher Disc is the fastest wheel ever – with the speed and convenience of a clincher. The Super-9 Carbon Clincher optimizes aerodynamics, power transfer, stiffness, lightweight and durability. Pair it with a Zipp® 404 Firecrest Carbon Clincher or 808 Firecrest Carbon Clincher for speed and handling that’ll have you conquering any course. Tire installation is a breeze. You’ll also have the same freedom to train and race on your disc. Just pick the perfect tire for the day and go fast.

SEPTEMBER 2013

5


AD


Welcome

Subscribe today SE E

ISSUE 41 / SEPTEMBER 2013

Yours in tri,

Don’t miss this month THIS IS YOUR WORLD

LOCAL RACES

INDIAN OCEAN TRIATHLON When: 23rd November Where: Island of Mauritius The Indian Ocean Triathlon means:  Â&#x201E;<IFQMFBUSFPGQBSTJDJQBTJOHJOBOPSHBOJFEBOE accessible race  Â&#x201E;Ç&#x17E;IBSJOH PUSQPSTBEVFOTUSFWJTIGBNJM GSJFOEBOE   PUSPTIFSDPNQFTJTPSMPDBMBOEFMJTF  Â&#x201E;-JDPVFSJOHBDPUOTS BOEBDUMTUSFTISPUHI PUS  QBJPOGPSQPST <IF2OEJBO8DFBO<SJBTIMPOPGGFSCSFBTITBLJOHJHITPGTIF PUTIPG6BUSJTJUJMBOE?IFTIFSBDPOGJSNFETSJBTIMFTFPS DUSJPUGJSTTJNFS PUÂ&#x161;MMSFNFNCFSTIFF6BUSJTJBO LJMPNFTSF <IF%LNWJNTBLFQMBDFJOB"Â&#x20AC;,MBHPPOGUMMPG DPMPUSGUMGJIBOEDPSBMCFGPSF PUIFBEPOTPTIF""LN CJLF*GTFSBGFWLJMPNFTSFPGGMBTHSPUOETPWBSNUQ PU IFBEGPSTIF,IBOOFM9BWFMMLOPWOBNPOHTIFMPDBM D DMFDSPWEGPSJT!LNPGMPQFÇ&#x17E;PNFFDTJPOBSFBT! TFFQOFPJTÂ&#x161;OPTTPCFTBLFOMJHITM 8ODFBTTIFTPQTIF VJFWJKUTNBHJDBM'CMUFL NPUOTBJOBOETIFMBHPPOJO TIFCBDLHSPUOE<IFO PUIFBEEPWOBMPOHBGBTBOEDUSV  SPBEDBMMFE,IFNJO0SFOJFSTIBTDSPFUHBSDBOFBOE QJOFBQQMFGJFME*TTIFCPTTPNTIFQBTIGPMMPWTIFDPBTJO TIFIBEFPGDPDPOUTTSFFPUDSPTIFVJMMBHFPG+FM 8NCSFTIFO+BJFEU,BQTPGJOJITIFMBTGMBTTSBOECFGPSF CFHJOOJOHTIFSUO<IF MPPQLNSUOTBLFQMBDFJOTIF IBEFPGTIFNBOHSPVFBTTIFGPPTPG6PSOFNPUOTBJO *MPOHTIFWB TIFQBTIWJMMVFFSGSPNQBVFESPBEBOETSBDL TPGJOFBOE www.indianoceantriathlon.com

THIS IS YOUR WORLD PRESENTS

Photo Paul Phillips/ Competitive Image

AFRICAN RACES SHOWING THEIR TRUE BEAUTY SEPTEMBER 2013 SEPTEMBER 2013

12

SEPTEMBER 2013 SEPTEMBER 2013

13

This Is Your World African races showing their true beauty PAGE 12 UPTOSPEED

TRIROCK DURBAN

SWIM A single loop swim starting at Moyo Pier with tropical swim conditions. Perfect for the athlete wanting to do their first iron distance triathlon. Distance: 1,9km Number of loops: 1 loop Location: Ushaka Marine World

TRIROCK SA IS ALL ABOUT BRINGING PEOPLE INTO TRIATHLON AND STAGING TRIATHLONS IN THE MOST ICONIC LOCATIONS IN AFRICA.

ABOUT TRIROCK Tri-Robben Island was the first race which met these objectives, the first ever triathlon on the historic Robben Island. There is more to come...We believe that triathlon is for everybody, not just the super human. Yes, it is quite something watching the best

athletes do incredible feats in three race disciplines, but that doesnâ&#x20AC;&#x2122;t mean you canâ&#x20AC;&#x2122;t! You donâ&#x20AC;&#x2122;t need the best bicycle, wetsuit (in Durban, no wetsuit!) or shoes to participate. You need a good attitude and determination! Last but not least, what is the point if the

Date: Time: Location: Total Distance:

32 26

CYCLE

event is not fun and for the family as well! So this is where UrbanRock and KidzRock come in. A chance for all to enjoy the event! See you at the start line!

TriRock Durban is a half iron distance triathlon in the heart of Durban. The swim takes place in front of uShaka, the cycle heads out to Ballito, taking in the very best of the KZN coastal route, and you complete the race with a flat and fast 3 loop run course!

22-09-2013 7:00AM Durban uShaka Beach adjacent to Moyo Pier 113,0km

Photos Janos Schmidt , Jun Sato, Arnold Lim, Delly Carr/ITU

September at last! I have waited a good couple of issues to say that; September is probably one of the best months of the year for training. After such a long winter (it seemed to go on forever), springtime marks a definite change in the weather and allows us to start training in earnest for the season that lies ahead. Durban will welcome the newest event on the SA calendar in a few weeksâ&#x20AC;&#x2122; time - TriRock, which is sure to firmly establish itself on the triathlon fixture list well into the future. Iâ&#x20AC;&#x2122;ll be doing this race as it sits in my backyard and on my training grounds, and hope that a good few of you will be joining me for this super fast Half Ironman on the warm and sunny KZN coastline. Apart from that to look forward to, there are many others, with race directors going all-out to supply events that we can aspire to and enjoy. Why train hard if you donâ&#x20AC;&#x2122;t race and see all your hard work pay off? The Slanghoek Tri, the Desert Triathlon, the Rockman off-road tri, and the Midlands Ultra are all advertising with us this month, so please take a look and support these great races. Nothing shows greater love for the sport than entering and competing against one another. Competition is what drives us, whether to win overall or just improve on your PB. You need goals like these events to keep you motivated to train that little bit harder. Weâ&#x20AC;&#x2122;ve had some great results overseas, with a number of South Africans placing highly in some big name races. So far, the future is looking bright for the SA triathlon scene. It does show me that even though we sit at the tip of Africa and the financial strain to get to these events is so much greater than other nations, our true South African fighting spirit will always come to the fore and prove that we have the local talent to take on the very best in the world. The September issue is also playing host to our annual Summer Gear Guide, so now is the time to go shopping for what you need for the coming season. Budget constraints aside, we could all do with an overhaul of older defunct equipment and upgrade to some of the gadgets our advertisers are displaying this issue. Thereâ&#x20AC;&#x2122;s some major eye candy for all of us to drool over. Enjoy the read, follow us on facebook and twitter, and check out our website regularly - we have all the latest news and updates, just for you.

PAGE 95

This is a coastal route offering magnificent views and undulating hills. The out loop is a steady climb to Ballito with a faster return loop. The out loop will start at uShaka heading past Suncoast Casino, Umhlanga and Tongaat on the way to Ballito. Distance: 90,0km Number of loops: 1 Location: M4 Hills

SEPTEMBER 2013 SEPTEMBER 2013

SEPTEMBER 2013 SEPTEMBER 2013

33 27

TriRock Durban TriRock SA is all about staging triathlons in the most iconic locations in Africa PAGE 32 Bricksessions

Bricksessions

TTHE HE

U ULTIMATE T TRIATHLON RIATHLON R W WORKOUT Find the perfect multi-sport formula with brick sessions, the workouts that are more than the sum of their parts Photography Joby Sessions

Writer Phil Mosley

FOR THE MOST part, being a F tr triathlete is all about swimming, ccycling and running. But in our ssport, the three disciplines are not ra raced in isolation. There comes a ttime when you need to focus on the b bits in between and the effects each d discipline has on the next, and thatâ&#x20AC;&#x2122;s w where brick training comes in. Just mentioning the word â&#x20AC;&#x153;brickâ&#x20AC;? ccan bring about memories of pain a and suffering in some seasoned ttriathletes, and often with good

42

reason. You see, it involves training in more than one discipline within the same workout. So for example, you might do a swim immediately followed by a bike ride. Or, more often, you might cycle hard and then hop off your bike and run at race pace. The idea is that you replicate the speciďŹ c demands of a triathlon, and that means you donâ&#x20AC;&#x2122;t get much rest as you go from discipline to discipline. Sounds tough, right?

SEPTEMBER 2013

SEPTEMBER 2013

43

The Ultimate Triathlon Workout Find the perfect multi-sport formula with brick sessions, the workouts that are more than the sum of their parts PAGE 42 RACE DAY STAY CALM IN BIKE KIT LIST SWIM OPEN WATER

CROSS THE FASTER RUN LINE SEPTEMBER 2013 R39.95

12

THE ULTIMATE TRIATHLON WORKOUT

WEEK PLAN

CONQUER YOUR FIRST OLYMPICDISTANCE TRIATHLON

Glen Gore editor glen@triathlonplussa co.za

SUMMER MME MME E BUYERâ&#x20AC;&#x2122;S GUIDE

ISSUE: SEPTEMBER RSA R39.95 (inc vat)

PLUS

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

 

TRIATHLETES TAKE ON THE NAMIB DESERT HOW TO FUEL FOR RACE DAY YOUR QUESTIONS ANSWERED BY OUR EXPERTS

NO.1 FOR GEAR Â&#x2DC;HCDDFC8I7HG HCD6F5B8GÂ&#x2DC;

  



ON THE COVER Action from the world biggest Iron distance race, Roth 2013 Photography image.net

SEPTEMBER 2013

7


ISSUE 41 / SEPTEMBER 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

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 Paul Phillips/ Competitive Image, Triathlon.org /Janos Schmidt , Jun Sato, Arnold Lim, Delly Carr, Spomedis/ITU, FoyFoto, courtesy of Love Chicken (greatbritishchicken.co.uk), Joby Sessions, Corbis, Dirty Green Trainers, Human Race, Matt Alexander

image.net

PHIL MOSLEY

TOM BALLARD

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.

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 currently out of action after a crash, but will be back soon

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 the Triathlon EDF Alpe d’Huez

DR TAMSIN LEWIS

KATE PERCY

GARTH FOX

The expert behind ‘How To Fuel For The Perfect Race’ (page 106) is an accomplished cook, marathon runner, cyclist and swimmer. She’s just published a new e-book, FuelSmart for Race Day

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

8

PHIL GRAVES

STEVE TREW

RICH ALLEN

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

SEPTEMBER 2013

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.

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

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

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

Art Editor Shane Hardie

Distribution through RNA distributors and First Freight.

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

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

Creative Director Bianca Schmitz

Copy Editor Alexandra Massey

Editorial

Cover Photo GLEN GORE

Meet the South African team:

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.


“FAST RACE BIKE WITH OUTSTANDING HANDLING AND SPRINTING PERFORMANCE” BIKERADAR.COM Reviews the ULTRAVOX JUNE 2012

AD SWIFT CARBON INNOVATION BORN OF THE RIDE SwiftCarbon is a clean-sheet company, structured around what we believe is the most effective way to design and build H[FHSWLRQDOFDUERQðEUHELF\FOHV We’re not a big company, but we’re smart, lean, agile and competitive. Just like our bikes.

Featured bike: Ultravox TI

Discover the range at swiftcarbon.com

AN EXCEPTIONAL RIDE

SEPTEMBER 2013

9


Contents ISSUE 41 / SEPTEMBER 2013

ON THE COVER

EVERY MONTH

26 UP TO SPEED

12 THIS IS YOUR WORLD

For all the latest Tri news

32 TRIROCK DURBAN

TriRock SA is all about bringing people into triathlon and staging races in the most iconic locations in Africa

42 THE ULTIMATE TRIATHLON WORKOUT

Find the perfect multi-sport formula with brick sessions, the workouts that are more than the sum of their parts

60 RACE DAY KIT LIST

Essential items that you need to carry with you on the bike JEZ COX

63 STAY CALM IN OPEN WATER

These mental techniques will help you overcome your swimming fears DR MATTHEW TATUM

65 CROSS THE LINE FASTER

Slice seconds off your sprint tri run splits with these last-minute tips PHIL MOSLEY

66 HOW TO FUEL FOR RACE DAY

What to eat and drink in the 72 hours around your event KATE PERCY

72 YOUR QUESTIONS ANSWERED BY OUR EXPERTS

Grab your diary and pencil in a few races – we reckon these will sell out fast

48 RACE REPORTS

SUMMER BUY ER’S GUIDE

79

SUMMER GEAR GUIDE

GET THE LOWDOWN ON THE HOTTEST GEAR TO HIT THE SHOPS

The latest review of some of the biggest races

94 RACE LISTINGS

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

95 SUBSCRIBE AND LOOK COOL

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

97 COMEBACK TALES

Elite athletes have it easy, says Rich Allen - it’s the beginners who are truly remarkable

98 TREW STORIES

Steve Trew on the great people he’s met behind the mask of the competitive athlete

TRAINING ZONE

69 GET YOUR TAPER RIGHT

Boost performance by reducing training volume ahead of your race GARTH FOX

66

HOW TO FUEL FOR RACE DAY

WHAT TO EAT AND DRINK IN THE 72 HOURS AROUND YOUR EVENT

70 GETTING STARTED WITH TRAINING ZONES EDDIE FLETCHER

Advice on how to stay in shape when travelling and how to tell if you’re healthy enough to compete CATRIONA MORRISON AND DR TAMSIN LEWIS

74 CONQUER YOUR FIRST OLYMPIC-DISTANCE TRI

This flexible 12-week training plan has been designed for people with busy lifestyles PHIL MOSLEY

79 SUMMER BUYERS GUIDE

Check out all the latest gear on the market

74

CONQUER YOUR FIRST OLYMPIC-DISTANCE TRI THIS FLEXIBLE 12-WEEK TRAINING PLAN HAS BEEN DESIGNED FOR PEOPLE WITH BUSY LIFESTYLES

10

SEPTEMBER 2013


Su

and bscri b g goo et fre e SEE dies e PA GE 95

42 48

RACE REPORT

THE ULTIMATE TRIATHLON WORKOUT FIND THE PERFECT MULTI-SPORT FORMULA WITH BRICK SESSIONS

GET UP TO DATE ON ALL THE BEST RACES

32

TRIROCK DURBAN

TRIROCK SA IS ALL ABOUT BRINGING PEOPLE INTO TRIATHLON

SEPTEMBER 2013

11


THIS IS YOUR WORLD

INDIAN OCEAN TRIATHLON When: 23rd November Where: Island of Mauritius The Indian Ocean Triathlon means:  „<IFQMFBUSFPGQBSTJDJQBTJOHJOBOPSHBOJFEBOE accessible race  „ǞIBSJOH PUSQPSTBEVFOTUSFWJTIGBNJM GSJFOEBOE your other competitors (locals and elites)  „-JDPVFSJOHBDPUOTS BOEBDUMTUSFTISPUHI PUS 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

THIS IS YOUR WORLD

Photo Paul Phillips/ Competitive Image

PRESENTS

AFRICAN RACES SHOWING THEIR TRUE BEAUTY

12

SEPTEMBER 2013 SEPTEMBER 2013


LOCAL RACES

SEPTEMBER SEPTEMBER 2013 2013

13


THIS IS YOUR WORLD

SUMMER TRI SERIES EVENT INFORMATION:

14 14

SEPTEMBER 2013 SEPTEMBER 2013

NAME:

About IT Triathlon Summer Series

WHERE:

Port Elizabeth/St. Francis Bay

WHEN: 

Mon 16th, Sun 22nd & Thu 26th Dec

DISCIPLINE:

Sprint Distance for teams and individuals

WEBSITE:

www.trisummerseries.co.za

ENTRY FEES:

See website for details


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 SEPTEMBER 2013

15


THIS IS YOUR WORLD

THE PENINSULA ROCKMAN ULTRA CROSS TRI DATE: 1 DECEMBER 2013 VENUE: VAAL DAM 1. Triathlon A.

Swim 2 km MTB 70 km Trail run 18 km

B.

Canoe 16 km 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

SEPTEMBER 2013 SEPTEMBER 2013


CYCLE EVENT 22 september 2013

All funds raised by this event contribute towards meals for the ealderly and needy Medals to all finishers and special t-shirts to the first 600 pre-enteries. Win a weekend away for six at Three Cities Alpine Health Resort to the value of R5220!

Start: Distances: Entries: Race Queries:

Sedaven, Heidelberg - Gauteng 90km, 65km and 6km kiddies race Online: www.cyclelab.com (Online entries close on 20 September 2013) Call 083 434 3515 or 016 982 6060

View iew route and venue maps on www.spectrumsportevents.co.za www.spectrum msportevents.co.zaa

It’s here, the first Ultra Rockman Cross Tri! When: 1 December 2013 Where: Vaal Dam Ultra: “Rockman Dash” Sprint: Open water swim: Rock-Kids Triathlon: Race Info: Entries online open now:

2000m swim, swim 70km MTB, MTB 18km run 16km canoe, 70km MTB, 18km run 400m swim, 12km MTB and 3km run Saturday 30 November 2013 OneMile-1600m/600Relay/400m Saturday 30 November 2013 www.rockmanxtri.co.za www.cycleevents.co.za

For more information:

Office Tel: 016 982 6060 Email: events@spectrumsport.co.za Sponsorship opportunities: Tel: 011234-9633 Email: sharon@rockmanxtri.co.za


THIS IS YOUR WORLD

SLANGHOEK TRIATHLON DATE:                                          Sunday, 27 October 2013                                        VENUE:                                      Breeland Cellar (Slanghoek Valley) FORMAT & ENTRY FEES:              Junior Tri – R240 Short MTB Tri - R280 Long MTB Tri - R400 Road Bike Tri - R400 Long MTB & Road Tri Teams – R675 per team Short MTB Teams – R550 per team All entry fees exclude temporary day licences. START TIMES:         

08:00 – Road Triathlon

                                                     

10:10 – Short MTB Triathlon  

                                                    

12:00 – Junior Triathlon

09:10 – Long MTB Triathlon

For further information or to enter the Slanghoek Triathlon, visit www.iqela-events.co.za, contact Agne Du Plessis on 082 517 4799 or email entries@iqela-events.co.za

18

SEPTEMBER 2013 SEPTEMBER 2013


AD


THIS IS YOUR WORLD

COMPLIMED MIDLANDS ULTRA TRIATHLON · ·

Date: 30nth Nov & 1st Dec 2013 Venue: Midmar Dam

Events: · Kids Splash & Dash · Corporate Triathlon · Sprint Triathlon · ULTRA Triathlon

20

SEPTEMBER 2013 SEPTEMBER 2013


Kids Splash & Dash SATURDAY - 30 th November

AD

Sprint Tri / Corporate Triathlon/ ULTRA Triathlon SUNDAY 1 st December MIDMAR DAM Sanctioned San tiion Sanc Sa o ed d by: by:

26117 Firetree E&OE

Organised by:

ENTER NOW

WWW.MIDLANDSULTRA.COM SEPTEMBER 2013

21


FNB

DESERT TRIATHLON Ultra: 1.9km/90km/21km Standard: 1km/40km/10km Sprint: 400m/20km/4km

SUN 8 Dec Swakopmund NAMIBIA

ALL ENTRIES AND DETAIL ONLINE www.otbsport.com email: yvonne @otbsport.com

sport

22

how can we help you? SEPTEMBER 2013


LOCAL RACES

FNB DESERT TRIATHLON DATE:                                          Sunday, 8 December 2013                                       VENUE:                                      Swakopmund, Namibia

ULTRA: STANDARD: SPRINT:

1.9KM/90KM/21KM 1KM/40KM/10KM 400M/20KM/4KM

All entries and details online. www.otbsport.com For more info contact Yvonne at 260 312 or yvonne@otbsport.com

SEPTEMBER SEPTEMBER 2013 2013

23 21


_0023380

24

SEPTEMBER 2013


SEPTEMBER 2013

25


UPTOSPEED EVERYTHING YOU NEED TO GET YOUR MONTH OFF TO A FLYER

FNB DESERT TRIATHLON TRIATHLETES TAKE ON THE NAMIB DESERT THE FNB Desert Triathlon race takes place on December 8th in the Namibian coastal town of Swakopmund, just south of what most people know as the Skeleton Coast. Swakopmund (Swakop Mouth) takes its name after the muddy river (!Swakop in Damara). The FNB Desert Triathlon offers a choice of three events. The Ultra distance (1.9km/90km/21km) was the original event, but a Standard distance (1km/40km/10km) and a Sprint distance (400m/20km/4km) were introduced in 2010 to encourage more participation amongst the local Namibians. The race starts off at 7:00am with a sea swim in the bay of the popular Mole Beach. The water can be anywhere between 13 and 18 degrees Celsius, but on average 16 degrees is the norm at this time of year. The sea is quite rough in this area, but the bay at the Mole usually offers protection from the waves. The loop course swim comprises 4 laps. The cycle is unique in that athletes race almost entirely on salt. These roads were traditionally gravel roads going into Dorab National Park, but are now treated with a salt mixture that makes the road surface suitable for cycling. At first, the change of the bike route was

controversial. A bike section on a salt road is fairly unique, and some bikers were uncertain about the conditions. But competitors were impressed by the high quality of the salt treated desert road, and some described it as an “open air velodrome”. The route affords great views of the world famous Namib Dunes – the highest in the world. The cycle route starts at the beach and heads out of town, providing a slight breeze on your back up a slight gradient. After 4km, you get to the desert roads and enter a tranquil environment with no cars – just desert and dunes. It is one of the most stunning views among the world-famous Namibian landscapes. A continuous slight side/back wind gets stronger as the morning progresses. On the trip back, the wind is slightly more in your face, and gets stronger as the race progresses. There are no hills, just a few slight gradients, and the wind is the only obstacle to a very fast bike split. The run route is along the coastal foreshore, mostly along wide pedestrian paths, and only a small section requires running on the street. It’s a terrific run; very flat and potentially very fast. If you’re aiming for a personal best in the Half Ironman distance,

FIRST LOOK

this could be your opportunity. Prize giving is held at 17h00 at the Tiger Reef Beach Bar. Great views over the Atlantic Ocean and social, hospitable Namibians make for a perfect ending to the event. This race is ideal for South Africans looking for an end-of-year race with a different flavour and the very best in friendly company. Additional details and race entries are available online at www.otbsport.com.

THE BEST NEW GEAR IN BRIEF

Profile Design

AERO HC SYSTEM www.twowheelstrading.com Suck ck it up p THIS NEW drinks system from Profile Design places the bottle between your arms – the most aerodynamic position possible. With a flip-up cap on the top for stress-free refuelling at aid stations, a screw-off front for easy cleaning and an impressive 828ml capacity, it’s a well thought out design. The straw has an aero shroud and there’s even a mount behind the bottle to keep your computer out of the wind.

26

SEPTEMBER 2013

Fuelling e g on n the go iss easy a with w the e straw r w and d flip-top f - p cap

Fitt to F o go g V c straps Velcro aps hold the h unitt securely u c r in plac p place and are adjustable a t l to fit a wide w d range a e of o tri-bars

On O n the he slide ld The h bottle he b l cage c e and n computer o p t mount are re e independently n e n e y adjustable d s b for o op o optimum m m sset-up e up


UPTOSPEED

NEWS

NEWS

TRIATHLON SLANGHOEK TRIATHLON PE SERIES A FUN DAY OUT FOR ALL

FUN FOR ALL

THE ACTION packed Slanghoek Triathlon returns to the Breeland Cellar (Slanghoek Valley) on Sunday, 27 October 2013. Arguably one of the most beautiful valleys in South Africa and renowned for its award winning wines and fair weather, the Slanghoek Valley forms the magnificent backdrop of the Slanghoek Triathlon. Participants can choose between a junior triathlon, a short MTB triathlon, a long MTB triathlon or a road bike triathlon. For further information or to enter the Slanghoek Triathlon, visit www.iqela-events. co.za, contact Agne Du Plessis on 082 517 4799 or email entries@iqela-events.co.za.

FIRST LOOK

THE BEST NEW GEAR IN BRIEF TH Options

capecycles

Riders can specify cassette range, derailleur cage and crank length

RED 22 www.capecycles.co.za THE BIG update to the US company’s top-tier road groupset is the shift to an 11-speed drivetrain. The Yaw front derailleur – which alters angle with each shift for a clean chainline – has also been tweaked, to allow selection of the entire rear cassette without rubbing. Hydraulicc disc brakes are now ime, m , me available for the first time, as well as the newest version of the Quarq power meter, which comes in SRAM’s GXP bottom bracket format as well as BB30.

THE ABOUT IT Triathlon Summer Series in Nelson Mandela Bay is a threepart sprint distance series (open to both teams and individuals) that has just received a 3-year sponsorship from About IT, a national leader in IT products and services. It kicks off in Port Elizabeth on Monday 16th December with Round 1, the traditional Pollok Beach to Schoenies Triathlon. Pre-race registration and the 750m swim leg take place at Pollok Beach, after which the cyclists ride 20km to Schoenmakers Kop along Marine Drive, before tackling a 5km trail run along the scenic Sacramento Trail. For Round 1, participants are encouraged to have seconds take their vehicle to the end point at Schoenies whilst the organisers manage all the transition packs. Round 2 will take place on Sunday 22nd December, with Round 3 taking place on Thursday 26th at the stunning Port St. Francis. Online entries open towards the end of October on www.trisummerseries.co. za. The website will feature maps, race day information (including team and individual entry fees), and discounts for participants who sign up for all three race days. So, if you’re heading to the Eastern Cape, don’t forget to pack your triathlon kit and check out the About IT Triathlon Summer Series. Contact Zports on 041 484 7860 for further information or visit their website.

Weight Red 22 weighs just 1,747g for the complete groupset

Up tto 11 U 1 SRAM S SRA A say theirs is t e only 22-speed the set-up s set t that allows selection s sel el of all gears all

SEPTEMBER 2013

27


UPTOSPEED

TRI TRICK READY TO ROLL

Preparing your bike for a big race is about more than just giving it a good clean so it sparkles in transition. Here are four key pre-event checks you should carry out. Use a track pump to check tyre pressures are up to the recommended values listed on the sidewall. Apply a thin lubricant to the chain and cassette to keep shifting smooth and quiet. Ensure brake pads are clear from debris and close enough to the rims for comfortable braking. And finally, check that all bolts are done up securely – wonky tri-bars during a race won’t do you any favours.

NEWS

BEHOLD THE

ROCKMAN SPECTRUM SPORT & Syner-G Events are totally ‘rocked’ to announce that the inaugural ROCKMAN Ultra Cross Triathlon will take place on Sunday, 1st December 2013 at the The Peninsula on Vaal (Vaal Dam)! These industry leaders, renowned for the BSG Energade Triseries, Sasol Cross, Sanlam Cancer Challenge and many more, promise to put on an event never seen or experienced in S.A. before. You couldn’t be in better hands. “For many years, we’ve been aware of the demand for an ultimate off-road triathlon experience, one that offers a swim and canoe option that will be safer, tougher and more challenging than any other”, says Race Director Louis Harmse (Spectrum Sport, www. spectrumsportevents.co.za). “It’s all about offering our athletes good value for money and a challenge they’ll enjoy, while never forgetting safety as a main priority. Spectator friendly routes in a beautiful, unique setting, put together by SA’s leading triathlon, mountain bike and running professionals - it will definitely rock you!” said Event Director Sharon Green (Syner-G Events, www.syner-g.co.za) Seasoned triathletes and sports fanatics who take on the ROCKMAN Ultra X will be in for a 2km swim or 16km canoe, a 70km mountain bike, and an 18km run. For the sprint athletes, first-timers and athletes that prefer a lighter challenge, we have the ROCKMAN Sprint - a 400m swim, 12km mountain bike, and a 3km run. Or, you can take on either and perform where you do best in the ROCKMAN Team category with up to 3 team members. In addition, there are even more supporting events at the ROCKMAN!

ROCK-KIDS (SATURDAY, 30TH NOVEMBER): Adventure Race – X-Triathlon (limited entries). Email admin@syner-g.co.za for your entry form. OPEN WATER SWIM (SATURDAY, 30TH NOVEMBER): Entries open 1st September, go to www.rockmanxtri.co.za for more info. ON OFFER FOR THE ATHLETES (ROCKMAN Ultra Only): * Winning an exclusive title * Great prizes worth over R120 000; including sponsor prizes & R70k cash! * Premium branded gear & a goody bag * Trophies for all finishers * Pre-event pasta party (limited numbers) * Accommodation (free camping facilities included on site – limited numbers) * Sponsor goodies * Refreshments on course * Professional event management * Pre-event registration * Television coverage * Family participation in other events * Value for the whole family & spectator friendly * Early bird discount entry before 2nd September Entries are now open! Fees start from R350. To enter now, go to www.cycleevents.co.za or www.rockmanxtri.co.za

> JULIE DIBENS RETURNS TO RACING AT TOUR OF CALIFORNIA TT STAGE RACE 28

SEPTEMBER 2013


AD

SEPTEMBER 2013

29


UPTOSPEED

THE LASER BEAUTIQUE

NEAR INFRARED THERAPEUTIC BODY TREATMENTS THE LASER Beautique has launched a new series of ‘Near Infrared Therapeutic treatments’, using cutting edge technology by way of their Diode Laser equipment to alleviate and heal various ailments at increased speed. Infrared therapy also helps to relieve stiff backs and necks, reduce swelling, promote a healthy immune system and can help to detoxify your body. Infrared light therapy targets specific parts of the body with the wonderful healing power of infrared waves. It’s an effective, tested treatment for any condition characterised by pain and inflammation. Tzvia Herman, owner of The Laser Beautique, has created intimate, secluded, boutique style environments in various centres around Johannesburg and Pretoria, which are a far cry from the clinical settings most commonly found today.

30

SEPTEMBER 2013

Find them at the Bedford Centre: Shop U11A, Entrance 3, Cnr Smith & Bradford Roads, Bedfordview.

Contact: 011 615 3358 email: bedfordview@thelaserbeautique. co.za


AD

clinically proven natural medicines

SEPTEMBER 2013

31


UPTOSPEED

TRIROCK SA IS ALL ABOUT BRINGING PEOPLE INTO TRIATHLON AND STAGING TRIATHLONS IN THE MOST ICONIC LOCATIONS IN AFRICA.

ABOUT TRIROCK athletes do incredible feats in three race disciplines, but that doesn’t mean you can’t! You don’t need the best bicycle, wetsuit (in Durban, no wetsuit!) or shoes to participate. You need a good attitude and determination! Last but not least, what is the point if the

event is not fun and for the family as well! So this is where UrbanRock and KidzRock come in. A chance for all to enjoy the event! See you at the start line!

TriRock Durban is a half iron distance triathlon in the heart of Durban. The swim takes place in front of uShaka, the cycle heads out to Ballito, taking in the very best of the KZN coastal route, and you complete the race with a flat and fast 3 loop run course!

Date: Time: Location: Total Distance:

32

SEPTEMBER 2013 SEPTEMBER 2013

22-09-2013 7:00AM Durban uShaka Beach adjacent to Moyo Pier 113,0km

Photos Janos Schmidt , Jun Sato, Arnold Lim, Delly Carr/ITU

Tri-Robben Island was the first race which met these objectives, the first ever triathlon on the historic Robben Island. There is more to come...We believe that triathlon is for everybody, not just the super human. Yes, it is quite something watching the best


TRIROCK DURBAN

SWIM A single loop swim starting at Moyo Pier with tropical swim conditions. Perfect for the athlete wanting to do their first iron distance triathlon. Distance: 1,9km Number of loops: 1 loop Location: Ushaka Marine World

CYCLE This is a coastal route offering magnificent views and undulating hills. The out loop is a steady climb to Ballito with a faster return loop. The out loop will start at uShaka heading past Suncoast Casino, Umhlanga and Tongaat on the way to Ballito. Distance: 90,0km Number of loops: 1 Location: M4 Hills

SEPTEMBER SEPTEMBER 2013 2013

33


UPTOSPEED

RUN A 3 loop flat and fast course to get you to the finish line! Distance: 21,1km Number of loops: 3 loops Location: Durban Promenade

ENTRY INCLUDES · · · ·

Race Passport for family (Value TBC) · Goodie bag · Race insurance TBC · Entry to Awards ceremony and after party venue

Finisher certificate Finisher medal Finisher’s shirt

REGISTRATION Registration Dates and Times: Date: Time: Location:

34

Friday 20th and Saturday 21st September 2013 9:00am - 7:00pm Ushaka

SEPTEMBER 2013 SEPTEMBER 2013


TRIROCK DURBAN

KIDZROCK Welcome to our Kidz Rockstars!! This is one for the kids, because Kidz Rock too! Aquathon or triathlon? Date: Location: Total Distance:

21-09-2013 @ 12:00PM Durban, Ushaka 7,2km

Different Lengths per age group Join hundreds of fellow Kidz Rockstars aged 6 to 15 in doing a triathlon. Swim at the King’s Park pool then head onto the promenade for the cycle, a run at Sucoast Casino along the beach, and finish on the main finish line.

RACE INFORMATION: This is a non-competitive event focused on participation and everyone gets a prize and a medal. Finisher prizes for everyone are to be confirmed. The only exception is that each winner of each age group (boy and girl) gets to run in with the winners of the main TriRock Durban event on Sunday, carrying the balloons behind the pro athletes down the finish chute. Entry Includes · Goodie Bag · Finisher Medal · Finisher Shirt · Finisher Certificate

URBAN ROCK

This is a short distance triathlon for everyone, a great build-up to Sunday’s main event. UrbanRock consists of a short 400m swim, 18km cycle and 4km run. The swim will take place at Addington Beach, next to Moyo Pier, with the finish on the beach. Fast, flat and fun! Date: 21-09-2013 @ 12:00PM

Location: Ushaka, Next to Moyo Pier

Total Distance: 22,4km

Fast, flat and fun! UrbanRock is a short distance triathlon to get everyone involved, a great build-up to Sunday’s main event. UrbanRock consists of a short 400m swim, 18km cycle and a 4km run. The swim will take place at Ushaka Beach, next to Moyo Pier.

RACE INFORMATION: The swim will take place at uShaka beach, the cycle will be a town based cycle of 18km on a fast and flat course. Change at Suncoast Casino for the run and finish in spectacular style in front of Suncoast by the beach. Have a shower, grab a beer and enjoy the Kidz Rock race! Entry Includes · Goodie Bag · Finisher Medal · Finisher T-Shirt · Race Timing Chip (to be returned). One Timing Chip per team.

·

Finisher Certificate

EXCLUSIVE TRIROCK PASSPORT Your TriRock Passport is your and your family’s ticket to deals all over Durban. From restaurants to bungee jumping and Sky Car trips. This is the one ticket you want. Deals will be updated continuously. Company

Detail

Offering

Sky Car Ushaka Big Rush Wavehouse

Moses Mabhida Sky Car Trips Buy 1 get 1 free Access entire Marine World 50% off or 2 for 1 Bungee Jump at Moses Mabhida 10% off At Gateway, static wave riding Buy 1 get 1 free and wave pool access Clubventure Paintball, zipline tours, scuba n/a diving, quad biking Bac Helicopter Tours Helicopter Trips Short flights, low level thrill rides Suncoast Casino, restaurants, movies etc n/a High5 Nutritional products n/a

SEPTEMBER SEPTEMBER 2013 2013

35


NS IO

CTAT

The new, relaxed Phil Graves nears the finish line at Ironman Lanzarote

THE MOST RELAXED RACE OF MY LIFE AT IRONMAN LANZAROTE, PHIL GRAVES FINDS THAT A STRESS-FREE TRIATHLETE IS A FAST TRIATHLETE SO, I FINALLY took my own advice at Ironman Lanzarote and took things steady. And guess what – I made it to the finish line of my first Ironman since 2009! No racing people, no getting stressed that people were riding away from me, just a steady, even race and I managed to cross the line in fourth place, just an agonising eight seconds from third. I wasn’t intending to make the trip to Lanzarote – I’d even entered a 160km time trial instead. However, the weekend before the Ironman, my dad talked me into it, and I booked my flights just six days before the race. I told myself I was going to

have a good time with all my friends at Club La Santa and that the race was a secondary thing that I had to endure for a few hours. The major motivating factor was that I’d told one of the parents at York City Baths Club (the swimming club I train at) I’d get him a finisher’s T-shirt, so I had to get round, no matter what! I’ve certainly never felt as relaxed ahead of a race before. When I’m training at home there’s no time for friends or a social life – my time seems to get filled with appalling TV and jobs that pop up on a daily basis. But when I’m at Club La Santa, I have much more spare time, especially when I’m tapering for an Ironman. It’s

almost surreal to go out for long dinners with friends, play games of pool, and generally sit around and chat about… well, women mainly! But there was a race to do, and what a special race Ironman Lanzarote is. I couldn’t believe the support out there – even if there was an Ironman in my hometown of York, I don’t think I’d have as many people shouting me on. It also seemed like the weather gods were with me, as it started to rain on race morning. It didn’t

make any difference in the swim but on the bike, the roads were absolutely treacherous. Riding my bike around some of the corners was like trying to negotiate an oil tanker down a tiny river. I haven’t been a fan of riding in the rain since I fell off in the Yorkshire Road Race Championships on the last corner with just 100m left. I hit a white line and “Bam!”, down I went, and badly cut up my elbow. It cost me second place and I ended up coming fourth. After the first few hours, the Lanzarote course dried up and the wind picked up, but I just tapped the pedals along into T2 in second place. I was happy with that, and running out, I didn’t feel too shabby. I ran the first half of the marathon in about 1:28 – a pace that felt steady – and then, as you do in an Ironman, slowed down from there. Over the next 90 minutes I went to some very dark places that I don’t want to revisit in a while, but I got across that line, and got that T-shirt and Ironman finish I so badly wanted. Roll on Sunday, and after a day of football, swimming, tennis and mini-golf at Club La Santa, it was awards time and the main reason to go to Lanzarote – the post-race disco! It’s the only night I allow myself out all year so I have to make it worthwhile, and while there’s no drinking for me, being a boring teetotaller, there’s a lot of dancing like an idiot. I didn’t last as long as last year, and at 3:30am my bed was calling after five hours’ sleep in 48 hours – good times! So that was Ironman Lanzarote 2013. I expect to see all of you there next time to do it all over again and make more memories to last a lifetime.

PHIL GRAVES Age 24 Achievements Winner Ironman 70.3 UK (2012), winner TriStar 111 Estonia (2010), winner Ironman 70.3 UK (2009), winner Ironman UK (2009), winner National Age Group Triathlon Championships (2009), selected for GB triathlon team (2009)

> 2014 IRONMAN 70.3 WORLD CHAMPIONSHIP TO BE HELD AT MONT-TREMBLANT, QUEBEC 36

SEPTEMBER 2013

Photo FoyFoto

EXP

E

RAVE

S

G

UPTOSPEED


FUEL/REFUEL

FAST FOOD TO FIX YOUR BODY

30 MIN

FUEL

Image and recipe courtesy of Love Chicken (greatbritishchicken.co.uk)

BANG BANG CHICKEN

WITH A GOOD DOSE OF PROTEIN AND GUILT-FREE VEG, THIS MEAL MAKES A TASTY AND NUTRITIOUS POST-SESSION TREAT SHOPPING LIST 2 skinless chicken breasts 500ml chicken stock 2.5cm fresh ginger 1 tbsp peanut butter 1 tbsp clear honey 1 tsp sesame oil 1 tsp chilli oil ½ cucumber 1-2 carrots 4 spring onions ½ iceberg lettuce Fresh coriander, to garnish

NUTRITION Serves 2 Prep time 10mins, Cooking time 15mins, Per serving 350kcal, carbs 22g, protein 42g, fat 11g

1 2 3 4

Pour the chicken stock into a saucepan, add the ginger and bring to the boil. Add the skinless chicken breasts and simmer the mixture gently for about 10 minutes. Cut the cucumber, carrots and spring onions into matchsticks and shred the lettuce. Peel and slice the ginger.

Once the chicken is tender and cooked through, remove it from the pan. Don’t dispose of the remaining stock – you’ll need it for the dressing.

5

Place the peanut butter, honey, sesame oil and chilli oil in a mini food processor or a screw-topped jar with six tablespoons of the reserved chicken stock. Shake well to mix together.

6 7

Mix the vegetable matchsticks with the shredded lettuce and transfer to a serving plate or bowl. To serve, shred the chicken over the salad and drizzle with the sauce.

SEPTEMBER 2013

37


FUEL/REFUEL

Recipe by Ina Paarman MAKE

TO FIX FOOD TO FUEL YOUR BODY

TIME

This olive oil pastry will definitely become one of your favourites, not only because it’s a healthier option, but it also tastes delicious with any savoury filling and is easy to make. The only watch point is to leave it at room temperature for 30 minutes to soften after mixing and before rolling. The roasted fresh and sundried tomato combination is an absolute hit! If making in advance - bake the pastry and roast the tomatoes. Assemble and bake for the final 10 minutes on the day.

FRESH AND SUNDRIED TOMATO TART WITH CHOLESTEROL FREE PASTRY SERVES 4 - 6 CHOLESTEROL FREE OLIVE PASTRY SHOPPING LIST 1½ cups (180g) cake flour

6 T (90 ml) olive oil

Sift flour. Whisk together oil, water and Olive Pesto, and add to sifted flour. Stir with a knife until all dry ingredients are moistened, but still crumbly. Press mixture together, cover and set aside for 30 minutes. This resting time is vital to make the pastry pliable.

1

3 T (45 ml) cold water

Roll out once ± 1cm thick and fold into thirds. Re-roll out thinly to fit the pan. Adjust the oven rack to middle position. Preheat oven to 200°C. Line a rectangular loose bottom flan tin, 20cm x 28cm with the pastry.

2

3 T (45 ml) Ina Paarman’s Olive Pesto Line pastry with baking paper and weigh it down with pastry weights or dried beans. Bake for 10 minutes, remove paper and beans. Put back in the oven for 3 minutes.

3

TOMATO FILLING

SHOPPING LIST 400 g ripe baby tomatoes cut in half lengthways 1 x 240 g pack Ina Paarman’s Sundried Tomato Quarters,

drained and halved 2 t (10 ml) sugar 2 t (10 ml) Ina Paarman’s Vegetable Spice

In a mixing bowl, toss halved baby tomatoes, sundried tomatoes, sugar, Vegetable Spice and Balsamic Vinaigrette, and spread out in an oven roasting pan. Bake open at 200°C for 15 minutes until flavours are concentrated.

1

2 T (30 ml) Ina Paarman’s Balsamic Vinaigrette 2 T (30 ml) Ina Paarman’s Olive Pesto

½ cup (125 ml) calamata olives ½ cup (125 ml) parmesan or pecorino cheese, grated fresh basil for garnishing

Spread Olive Pesto thinly over pastry base. Sprinkle grated cheese over. Spoon tomato mixture into pastry shell. Dot with olives. Finish off in the oven for a final 10 minutes. Garnish with basil.

2

> FOR MANY OTHER TESTED RECIPES AND VIDEO COOKERY LESSONS GO TO WWW.PAARMAN.CO.ZA 38

SEPTEMBER 2013


THE IMPORTANCE OF

OPTIMAL HYDRATION

“To persevere in a triathlon race is hard work, but with proper hydration and electrolyte replenishment from USN’s new Hydrator range it is so much easier to Perform and Recover faster.”

PACKED WITH NUTRIENTS AND PHOSPHATES TO PERFORM AT YOUR BEST

AD

Maintaining hydration to within 2% of normal body mass prevents dehydration related reduction in performance(1). Sodium depletion through sweat losses can increase the risk of exercise associated cramping(2). In addition, sodium losses can place athletes at risk of developing dangerous hyponatraemia after prolonged exercise and consumption of low electrolyte concentration drinks(3). Electrolytes are lost from the body through sweat. Sodium and potassium are lost in the greatest amounts via sweat, while magnesium and chloride are also lost. Sweat rates can range from 0.3 to 2.4 liters per hour. Generally, the more you sweat, the more electrolytes you’ll lose while exercising. In order to restore a healthy balance, you need to replace the lost electrolytes. A limited amount of electrolytes can be replaced during exercise through most premium sports performance drinks. Controlled supplementation during and after exercise with Hypotonic Electrolyte Hydrator and Hydrator Fizz offers a significant boost in electrolyte levels and ensures that you regain optimal electrolyte and essential phosphate balance. POTENTIAL BENEFITS @ Enhances fluid absorption for optimal hydration @ Rapidly replaces electrolytes and phosphates @ Helps in reducing muscle cramping and pain

HYPOTONIC HYDRATION DRINK POWDER EACH TABLET:

ZE ERO SUG GAR | ZERO CARBS

CONVENIENT ELECTROLYTE FIZZ TABLETS

NEW

MAKES 17l

Inadequate hydration results in impaired aerobic and anaerobic performance during exercise. Starting exercise while inadequately hydrated can also reduce performance.

Kent Horner

RECOMMENDED USE 3 Hypotonic Electrolyte Hydrator: Mix 3 scoops (14g) into 500ml water, and shake or stir well 3 Hydrator Fizz: Add 1-2 effervescent tablets (4-8g) to 750ml water and wait until dissolved @ For endurance events/training sessions of more than 90mins: Take a few sips every 15 minutes, alternating with your favourite energy food or bar @ For training sessions of less than 90mins: Take a few sips every 10-15 minutes, or as required, to help replenish lost fluid and electrolytes

1. Kraft JA, Green JM, Bishop PA, Richardson MT, Neggers YH, Leeper JD. The influence of hydration on anaerobic performance: a review. Res Q Exerc Sport. 2012;83(2):282-92. 2. Horswill CA, Stofan JR, Lacambra M, Toriscelli TA, Eichner ER, Murray R. Sodium balance during U.S. football training in the heat: crampprone vs. reference players. Int J Sports Med. 2009;30(11):789-94. 3. Sharp RL. Role of sodium in fluid homeostasis with exercise. J Am Coll Nutr. 2001;31(10):701-15.

NT VESCE EFFER S T TABLE

PHOSPHATE PERFORMANCE FUEL FOR OPTIMAL HYDRATION & ELECTROLYTE REPLENISHMENT www.usn.co.za

USN SA

@USNSA


PEOPLE WHO LOVE TRIATHLON MARY-ANNE STOTT Occupation: Administration Age: 35yrs

I think I could go as far as saying that to compete in an Ironman was a desperate dream of mine. I first watched it in 2008 and there was just something about the event that grabbed me, but for the past 5 years I’ve thought that it was out of my league. Having been a swimmer most of my life, I always knew the swim would be no problem. Once I had bought a bicycle and joined a group ride, I realised that with training and a lot of time in the saddle, the bike part of an Ironman was actually quite possible. But my biggest fear and the huge mountain between me and Ironman was the 42.2km run – a whole marathon! Of all the sports I’ve done in my life, running was something I hated. I couldn’t even run 2km and believed that I could never be a runner. That was a year ago, and I eventually realised that if I didn’t force myself to try, my dream would remain only a dream. So I started entering all the 5km ‘fun runs’. They weren’t fun! Then one day I found a running partner and everything changed! I now had someone to encourage me when I was lazy and push me when I wanted to walk. For the first time in my life, I started to enjoy running and in total amazement completed my first 10km run after only 6 months. Within 2 months, this increased to 15km! After some encouragement from experienced Ironmen and women, including Glen Gore, I finally took that big step and entered Ironman! My dream suddenly started to become a reality. I was still a little worried about the Ironman run, but I knew that if I could run one of the three 14km loops then I could just do it again and again. And that’s exactly what I did! It was a long and tough day, both physically and mentally, but I loved every minute of it. I finished an hour later than I had hoped to due to bike problems, but that’s just made me so much more determined to go back next year and improve. What I’ve learnt most in the last few months is that if you have a dream, don’t let it go and don’t give up. With dedication and determination, anything is possible. Send us a pic and tell us why you love tri and we’ll tell the world. Email: letters@triathlonplussa. co.za with ‘I Love Tri’ in the subject box

40

SEPTEMBER 2013


GAME CHANGER.

GET READY FOR THE SCIENCE.

C O N TA C T U S : R S A @ H U U B D E S I G N . C O . Z A

HUUBDESIGN.COM


Bricksessions

42

SEPTEMBER 2013


Bricksessions

THE

ULTIMATE TRIATHLON RIATHLON WORKOUT Find the perfect multi-sport formula with brick sessions, the workouts that are more than the sum of their parts Photography Joby Sessions

F FOR THE MOST part, being a ttriathlete is all about swimming, ccycling and running. But in our ssport, the three disciplines are not rraced in isolation. There comes a ttime when you need to focus on the b bits in between and the effects each d discipline has on the next, and that’s w where brick training comes in. Just mentioning the word “brick” ccan bring about memories of pain a and suffering in some seasoned ttriathletes, and often with good

Writer Phil Mosley

reason. You see, it involves training in more than one discipline within the same workout. So for example, you might do a swim immediately followed by a bike ride. Or, more often, you might cycle hard and then hop off your bike and run at race pace. The idea is that you replicate the specific demands of a triathlon, and that means you don’t get much rest as you go from discipline to discipline. Sounds tough, right?

SEPTEMBER 2013

43


Bricksessions

DO BRICK SESSIONS WORK? The reasons brick training sessions feel so hard mostly come down to physiology – the shift in activity has a number of effects on your heart rate, your breathing, and your blood pooling in working muscles – and there’s only so much you can do to mitigate these problems. For many triathletes, the main purpose of these sessions is just to get used to feeling bad, so it’s more about coming to terms with the physiological effects rather than overcoming them. So it’s hardly surprising that not all triathletes are in favour of adding sports together. “The amount of brick training I do is minimal,” says Oliver Mott, an elite duathlete who is also a doctor studying for a master’s degree in sports and exercise medicine. “I train for the individual disciplines rather than treating them as one. I cycle with cyclists and run with runners. Sometimes, to fit my training around work, I’ll run straight after a bike session, but I don’t plan many specific brick sessions. “Even so, at an elite international level I run better than many of my competitors off the bike in

SESSION 1:

SWIM-TO-BIKE PRACTICE Why? Learn to cope with going from the swim to pedalling hard Warm up: 400m easy, 4x50m build, 15sec rests Main set: Swim 6x100m race pace with 15sec rests. Get into shoes and helmet. Ride 10mins race pace on your race bike. Do 3-5 times, with 3min rests. Warm down: Bike 5mins easy

DIY TRANSITION:

SWIM TO BIKE

01

SWIMMING POOL + GYM BIKE At a leisure centre with both gym and pool facilities, leave your trainers under a bench in the changing rooms and your

relation to my overall running ability.” Mott’s biggest issue with brick training is that it doesn’t allow you to train to your limit in either of the individual sports in your session. “The thing with brick sessions is that if you’re not careful, you can end up compromising the quality of the second activity because your legs are dead. For example, you might climb off the bike in training and then run slowly on dead legs. Is that going to make you a faster runner? And the same applies for your cycling and swimming.” Your need for race-specific training also needs to be balanced with your need to do enough miles, and at a high enough speed, to train for the

towel at poolside. Swim in a tri suit, jump out, towel yourself down, grab your shoes and head straight into the gym for a short, hard ride. Just don’t forget to take your swim cap off. Safety: 4/5 Minor risk of shameless shoe theft Speed: 3/5 Depending on the

Swim When you swim your heart rate is lower than when you run or cycle but your cardiac stroke volume, blood pressure and lactic acid are all higher, so it’s a unique situation

Stand When you stand and start using the large lower body muscles, this causes a rapid shunt in blood which means your power output is reduced for a given oxygen consumption

44

SEPTEMBER 2013

length of walk through the changing rooms Effect: 3/5 Loses points for unrealistic bike set-up

02

SWIMMING POOL + ACTUAL BIKE/TURBO Lock your bike up outside your local pool and repeat the process above – except this


SESSION 2:

THE MULTI-BRICK demands of your race. “You can’t do an adequate volume of training in brick sessions,” says Mott. “For example, you might be able to manage three or four 1km run efforts off the bike, but in a solo run you might be able to do 10 of them, and probably faster.” This leaves us with a conundrum: is it worth sacrificing a few good quality, single-discipline speed sessions for the chance to ‘get used’ to switching disciplines? Coach and sports scientist Garth Fox thinks so. “This is a heavily researched area in triathlon science,” he says. “From a physiological point of view, there’s a lot going on. The good news is that

time you’ll need to leave more kit (helmet, jersey, towel, bike shoes) to pick up in the changing rooms. Safety: 3/5 Plenty of kit left around to nick Speed: 2/5 Unless you can find a shortcut to the car park Effect: 4/5 Real swim, real bike – it’s just like a pool tri!

03

LAKE/BEACH + BIKE Go to a group swimming session at your nearest outdoor swim venue and leave your bike and kit by the side – if you’re friendly with the staff they might even keep an eye on it for you. Run out of the water, ditch the wetsuit,

Why? This session is about training your body to cope with the first few minutes of hard running in a triathlon Warm up: Bike 5mins easy, then 5mins alternating (10secs hard, 50secs easy) Main set: 3 x (bike 7mins at tempo but below race pace, straight into run 5mins flat out) Warm down: Bike 10mins easy, spinning the pedals

pull on your helmet and shoes and off you go. Safety: 3/5 Your biggest problem will be stashing the wetsuit quickly and securely Speed: 4/5 Probably no longer than a real transition Effect: 4/5 Most like racing – and the best way to practise pulling that bloody wetsuit off

Bricksessions

there are plenty of things you can do to improve your performance. In my view, the area of brick training is one that’s massively underexploited.”

BRICKS AND YOUR BODY The key to understanding why brick sessions are important, says Fox, is to consider what’s happening in your body as you shift from the horizontal high-panic state of swimming to the fast-paced push of the bike and run. “Going from swim to bike causes massive physiological stress, but the good news is that your body can be trained to deal with this. When you swim your heart rate is lower than when you run or cycle but your cardiac stroke volume, blood pressure and lactic acid are all higher, so it’s a unique situation. If you suddenly go to an upright position and start using the primary muscles in your lower body [as you do when you switch from swimming to cycling and running during brick training] this causes a rapid shunt in blood from your upper body to your lower body which results in your power output being reduced for a given oxygen consumption.

SEPTEMBER 2013

45


Bricksessions

SESSION 3:

LONG RIDE INTO SHORT FAST RUN Why? These sessions are useful for conditioning your muscles for the rigours of long-distance triathlon. They’re more about toughening you up, rather than training your body to cope with the first few minutes of bike-to-run Main set: Bike 3hrs to 5hrs, straight into run: 10km steady. Use the bike ride to practise your race-day nutrition, which will be crucial to your success in a long-distance tri, and be strict about getting into the run quickly, even though you’re tired from your long ride. On the run,, focus on form and pacing

“Science has shown that running after cycling has a higher oxygen cost than running from fresh. One of the suggested reasons for this is that you’ve already been exercising for some time, so you’ve shifted away from optimal carbohydrate utilisation and moved more towards fat oxidation. With that comes a reduction in performance. Another possible factor is increased dehydration, especially in hotter climates.”

VOLUME AND VELOCITY So it seems that brick training is useful – the question is, how often should you do brick sessions, and what form should they take? First of all, says Mott, you need to question your motives. “You need to ask yourself why you should do brick sessions – and the answer isn’t ‘because everybody else does them’. Rather, you should only do them if you have a specific problem with running off the bike or cycling after swimming. For example, if you get prolonged jelly legs or cramping. Whether you do brick sessions or not, you’re going to have jelly legs for the first hundred metres or so after you’ve jumped off the bike. It’s natural and there’s

Fuel Running after cycling has a higher oxygen cost. This could be because your body has shifted to using fat as an energy source, as you’ve been exercising for some time

not a lot you can do about it. They’ll feel a bit dead after that too. If that’s not the case, you’ve not ridden hard enough.” Given the fact that, as Mott says, you’re unlikely to run a high mileage in the more common bike-to-run bricks, and that you’re trying to replicate race conditions, you’re best off pushing yourself hard in those runs. “If you do brick sessions, I’d suggest that doing them below your race pace is a waste of time. I’d also make them run-focused rather than bikefocused,” says Mott. “For example, run 2km as hard as you can, cycle steadily for five minutes, then run 1km as hard as you can. Jump back on

DIY TRANSITION:

BIKE-TO-RUN

01

COMMUNAL HALLWAY If you live in a flat, use the main hall to stash your run shoes, then bike behind the front door – have a note

ready to let your neighbours know what’s going on. Safety: 3/5 Depending on neighbours… Speed: 5/5 If you can ride right up to your front door, super quick Effectiveness: 4/5 From road bike to real, outdoors run in seconds – ouch!


SESSION 4:

THE RACE BRICK

Bricksessions

Why? To learn to maintain focus right through the bike, then cope with a hard run as you will on race day Warm up: Bike 5mins easy, then 5mins building to race pace Main set: 2x 15mins bike at race pace (RP) with 5mins easy in between. Build RP sections to 20mins each as you get fitter. Straight into 10mins RP run with good form Warm down: Jog 10mins

02

PARK Stash your run trainers under a bush, or carry them in a rucksack on your bike. Lock your bike up quickly, pull your trainers on and go. Safety: 2/5 Well, you can check your kit on every lap… Speed: 2/5 A bit too much faffing with locks and bags

the bike and repeat this two or three times. Sessions involving a nice steady ride straight into a nice gentle run aren’t going to help you run faster in a triathlon.” Science is on your side here too. You may have noticed that, no matter how much the overall distance of your run is, it’s the first 10 minutes or so that feels the hardest, and there’s good reason for that. “There are studies that show stride frequency is higher in the first one to seven minutes after cycling, before settling down to normal. This indicates that it’s the first few minutes of running off the bike that are affected most,” says Fox. So unless you’re Ironman

Effectiveness: 3/5 Depends how quickly you can operate the keys, but biking and running in multiple laps is good race practice

03

TURBO/RUN OR GYM If you have a garage, ride in there on the turbo, get your run shoes on and you’re off

out the door. Or, do the whole thing in the gym on a stationary bike and treadmill. Safety: 5/5 Your bike’s as safe as it ever is at home; in the gym there’s nothing to lose Speed: 5/5 Your fastest T2! Effectiveness: 4/5 Intense biking and running, just lacking outdoor conditions

training, in which case you’ll benefit from the mental endurance if nothing else, the run part of your bricks just needs to be short and sharp. Swim to bike bricks are less common, because of the practical difficulties of setting up a pool to bike or lake to bike transition with your available facilities. But, says Fox, they’re worth the effort. “A couple of years ago I was at the US Olympic Complex training centre in Colorado and I watched the professional triathlete Sarah Haskins doing one of these sessions, with her coach and husband Nate. She was doing several 100-yard swims at race pace, then getting out and immediately hopping onto her turbo trainer on the pool deck. She’d do about five minutes hard before taking a rest and then doing the whole thing again several times. They were trying to simulate the high lactic acid levels you get from the swim, before cycling.” Brick training isn’t the be-all and end-all of good racing, and needs to be backed up by high quality sessions in every discipline, covering both your endurance and speed needs. But one thing is clear – bricks make the difference between being a good swimmer, cyclist and runner, and being a good triathlete.

Breathe Your respiratory muscles are fatigued, so you take more breaths per minute when you run after cycling. This ups the oxygen cost of running. Using a Powerbreathe can help this

Run Research into the biomechanics of running off the bike indicates an increased tilt of the trunk, which impacts knee elevation and reduces your running economy


RACE REPORTS

CHALLENGE ROTH OUR OWN JAMES CUNNAMA TAKES THE SILVER Where Germany When 14 July Winners Dirk Bockel 07:52:01; Caroline Steffen 08:40:35 ECORD CROWDS, perfect race conditions and two champions racing their first Challenge Family race marked the 12th Challenge Roth, with Dirk Bockel and Caroline Steffen taking top honours in 7:52:01 and 8:40:35 respectively. Dirk Bockel announced his goal of beating his personal record of 8:11 hours and finishing among the top three at Thursday’s DATEV Challenge Roth press conference. He entered the water of the Main-Danube Canal in the morning, and insiders expected that he would be among the first to leave the water. Only Dylan McNeice (NZL) and Stephen Bayliss (GBR) were a few strokes ahead, with McNeice exiting the water first in 45:58. Bockel left the water at 46:05 alongside Olympian Maik Petzold with three and a half minutes between himself and his strongest rivals, Timo Bracht (GER) and last year’s winner James Cunnama (RSA). Bockel made a point of keeping up his speed on the bike, thus laying the foundation for the title. When second placed Konstantin Bachor reached the second transition area, he was already trailing by seven minutes. James Cunnama started his marathon run another four minutes later. Timo Bracht was

R

48

SEPTEMBER 2013

stopped by a flat tyre for several minutes, causing him to drop to 30th place. During his marathon run, he passed six of his competitors and entered the Roth triathlon stadium in third place. “If it wasn’t Roth, I’d have given up. But I kept going for my family, team and for each one of you along the race course!” he said. After an unbelievably fast switch to his running shoes, Bockel managed to keep his lead thanks to his pace and textbook style of running. While Timo Bracht kept making up time on his rivals, Konstantin Bachor wasn’t able to keep Cunnama’s pace, who passed Bachor after 20 kilometres. At this point, the places on the 2013 DATEV Challenge Roth winner’s rostrum were virtually decided. Bockel went on to win the race in 7:52.01. James Cunnama followed twelve minutes later in 8:04:13, and Timo Bracht completed the winner’s rostrum after 8:08.18. “This was a dream coming true for sure,” said Bockel, “I’ve been doing triathlon for 24 years now and I would never have imagined I could do this time – believing is such a big part of this sport, as well as putting in the work. I had my fastest ever swim, fastest bike and fastest run. I’m not known for my run, but I got a PB, a new national record. To cut it short, it’s a dream come true. There’s no question that I won’t come back. I have never experienced such an atmosphere in any race and I’ve been around for a while now; I’m definitely coming back!”

In the women’s race, Caroline Steffen may have missed her goal to leave the water ahead of all of her rivals, but she didn’t lose more than a few seconds on Katja Konschak (GER), who was the first woman out of the water in 51:42 minutes. However, she wasn’t able to extend her lead on the bike, and the tenacious Yvonne van Vlerken (NED) was first to enter the second transition area. Other race favourite, Julia Gajer, struggled with Belinda Granger (AUS) and Joanna Lawn’s (NZ) constant attacks. However, Gajer eventually stabilised her performance and was able to start her marathon run in third place. The turn in Schwanstetten saw the change in the lead, when Caroline Steffen took the lead from Yvonne van Vlerken. Finally, she crossed the finish line after 8:40.35, 5:47 minutes ahead of Vlerken. Another 4:42 minutes later, Julia Gajer finished, rounding off the podium. “I was disappointed with the swim, I was hoping for sub-50 but somehow missed the group I should have sat in and was a tiny bit too slow,” said Steffen. “I felt terrible on the first 40km of the bike, my legs didn’t do the work I usually ask for. But in the second loop, I felt good. My coach told me I should start to believe I can run and he’s right, I’m a good runner and this was the first race I showed everyone I’m a good runner - this gives me huge confidence with the next race. I was really worried about Solarer Berg but it was amazing, it was like the Tour de France. In every single town, there is so much support. Even on the swim, every time you breathe you see people on both sides! I’m 100% back to defend my title, which will not be easy but I’d like to have a go!”


SEPTEMBER 2013

49


RACE REPORTS

WORLD TOUR SERIES MEN’S HAMBURG JONNY BROWNLEE PIPS ALISTAIR TO GOLD AT WORLD TOUR SERIES first victory in Hamburg, edging ahead of Where Hamburg, Germany Jonathan in the closing stages. When 20 July “I think I went a bit too early on that last Winner Jonathan Brownlee (GBR) 00:51:05 ONATHAN BROWNLEE (GBR) produced a thrilling finish to pip brother Alistair Brownlee (GBR) and claim victory in the World Tour Series in Hamburg. ”I thought it was going to be Alistair’s day - I thought I’d never beat him. He’s gone into this pretty unprepared, but I knew I had to give everything,” Jonny said, “He was hanging on through the whole run. Alistair doesn’t like to run behind people, he likes to run up front. I got to the last bit and he got past me. I was feeling pretty comfortable.” The Brownlee brothers and Javier Gomez (ESP) dominated throughout and were still shoulder to shoulder as the race entered the last kilometre of the 5km run. Gomez started to fall back as the Brownlees upped the pace and it looked like Alistair would claim his

J

50

SEPTEMBER 2013

corner. I was a bit confident, but Jonny’s a clever old sod and he kept a bit back,” Alistair said. However, Jonathan found one final burst of energy on the blue mat to snatch victory in a blistering 51:05. Alistair registered the same time to claim silver, while Gomez finished in 51:14 for bronze. In doing so, Gomez maintains his position at the top of the rankings. With nine of the top ten ranked athletes appearing in Hamburg, it promised to be a strong race, which proved to be the case from the start in an extremely fast swim. Richard Varga (SVK) was first out of the water in 8:42, closely followed by Henri Schoeman (RSA) and both Brownlee brothers. Hamburg signalled the first time the Brownlee brothers and Gomez - medallists at London 2012 - had competed against each other since the Olympic Games. The trio are

also the only athletes to have won a WTS event in 2013 and it didn’t take long before the three were in prime position for the podium again. By the halfway stage of the 20km bike, the Brownlees and Gomez formed the front of a breakaway group of nine that had created a 20-second lead. Alessandro Fabian (ITA) and Ryan Sissons (NZL) were also part of the leading group, with Fabian edging in front as the pack began the third of four laps. The nine-strong group entered transition together, with the Brownlees, Gomez and Schoeman gaining a few metres’ advantage in the early stages of the 5km run. Gomez, who won the Hamburg race in 2010, continued to stay with the British brothers as they quickened the pace in the last kilometre before their epic finale. His third place performance was the fourth time he’s made the podium in Hamburg.


RACE REPORT

WORLD TOUR SERIES WOMEN’S HAMBURG HAUG POWERS TO HOME WIN AT WTS HAMBURG R ACE  Where Hamburg, Germany When 20 July Winner Anne Haug (GER) 00:57:21 NNE HAUG gave her home crowd something to cheer about as she powered her way to victory in a thrilling World Tour Series race in Hamburg. The WTS leader exited the swim 40 seconds behind the lead, but worked her way through the field on the 20km bike and then broke away from the pack in the last kilometre of the 5km run to maintain her place at the top of the rankings. Haug finished in 57:21, ahead of Non Stanford (GBR) in 57:35, who was one second ahead of compatriot Jodie Stimpson in third. It was a star-studded field in Hamburg, with all four women to have won a WTS event in 2013 - Haug, Stanford, Stimpson and Gwen Jorgensen (USA) - taking part. In the 750m swim, Spain’s Carolina

A

Routier was first out of the water in 9:25, closely followed by Pamela Oliveira (BRA) and Maya Kingma (NED). The 20km bike saw two 180-degree bends on each of the five laps, and riders exercised caution through the section - which in turn caused a huge lead group of around 35 athletes. It was that slow pace, as well as tactical support from compatriot Svenja Bazlen (GER), which allowed Haug to claw her way back into contention. Haug was first out of a congested transition, with Anja Knapp, Stimpson and Stanford the early leaders in the 5km run. Stimpson, Stanford and Haug were slightly ahead as the race entered the second and final lap, but they were suddenly joined by Andrea Hewitt (NZL) and then Ashleigh Gentle (AUS), who picked up the pace and bridged up to ensure a thrilling finish. It was still too close to call as the race entered the final kilometre, but it was Haug who made the move with 800m to go. It looked like it may have been too early to start

a sprint to the finish, but Haug powered her way to the line and even extended her lead enough to take in the adulation of the home crowd before crossing the finish line. Haug’s victory marks the first time a German woman has won the Hamburg race since 2008, and afterwards she said she didn’t want to look back after making her move in the final stretch. “I was afraid to look back, I just kept pushing as hard as I could,” said Haug, “I have to say a big big thank you to Svenja. She protected me from everyone on the bike. She did an amazing job.”

SEPTEMBER 2013

51


RACE REPORTS

ITU CROSS TRIATHLON WORLD CHAMPIONSHIP

CONRAD STOLTZ WINS THIRD ITU CROSS TRIATHLON WORLD CHAMPS TITLE

pedigree began to show. By the end of the first lap on the bike, he had taken the permanent lead. It was no surprise to see world-class mountain biker Ruzafa burst through the field during the bike leg. Ruzafa exited the OUTH AFRICA’S Conrad Stoltz water in 15th place, but his expertise on the made it a hat trick of ITU Cross bike saw him climb into second going into Triathlon World Championships T2, just over one minute behind Stoltz. wins with an impressive performance at Where there was a little more surprise was The Hague-Kijkduin. Meanwhile, in the the fact that Ruzafa gave Stoltz a real fight in women’s race, reigning winter triathlon the closing stages of the run. Ruzafa blistered champion Helena Erboneva (CZE) made through the second and third laps as Stoltz her way to the top of the podium with a tired, but he was unable to overtake the crushing performance. South African. After a strong swim, Daubord slipped a Men’s Review few places in the bike, but came back “The Caveman” won in 2011 and 2012 and stronger during the run to push back into looked as strong as ever, holding off a valiant bronze medal position, finishing almost 30 challenge from Spain’s Ruben Ruzafa in the seconds ahead of Belgium’s Kris Coddens, closing stages of the 1km swim, 26km bike, who clocked 02:03:04. 9km cross country run race. Stoltz finished in 02:01:38, with Ruzafa claiming silver in Women’s Review 02:01:52 and France’s Brice Daubord Czech Republic’s Helena Erbenova completing the podium in a time of 02:02:37. stormed to victory to claim gold in the ITU Stoltz exited the swim in seventh place, but Cross Triathlon World Championships at The it wasn’t long before his world championship Hague-Kijkduin. Erbenova finished in

Where The Hauge, Netherlands When 13 July Winners Conrad Stoltz (RSA) 02:01:38; Helena Erbenova (CZE) 02:22:11

S

52

SEPTEMBER 2013

02:22:11, a massive five minutes ahead of 2012 champion Lesley Paterson (GBR), who took silver in 02:27:25. Chantell Widney (CAN) claimed bronze in 02:30:43. It was a case of déjà vu for spectators in the Netherlands after Erbenova won the 2012 European Cross Triathlon title on the same course. The Czech now adds the Cross Triathlon gold medal to the title she won at the 2013 ITU Winter Triathlon World Championships in Cogne, Italy. Erbenova was two minutes behind the leaders after the 1km swim, but put in a powerful display on the 26km mountain bike leg to enter T2 with a three-minute lead. Erbenova didn’t slow down in the 9km cross-country run, extending her lead to five minutes by the time she crossed the line for gold. With Erbenova not looking like she could be caught during the sandy cross country run, the race to see who would join her on the podium intensified, and it was Paterson and Widney who rose to the challenge. A 50:16 run by Bucher cost her the chance of a medal, while Slack wasn’t able to make up enough ground and finished in fifth.


y w ndl Ne rie ing -f g er ka Us Pac

Rise to the challenge. Or don’t. It’s up to you. 1*

Prevent fatigue or muscle cramps from holding you back.

The No. 1 magnesium supplement 2,3 most recommended by doctors.

BHJ EWOL

LOWE JHB 314 314926/E/C

AD

Find us on:

@SlowMagSA, www.slowmag.co.za

References: 1. Cox IM et al. Red blood cell Mgg and chronic fatigue g syndrome. y Lancet 1991;; 337:757-80. 2. IMS data,, March 2013. 3. Impact p Rx data,, March 2013. *Muscle cramps is a recognised symptom of magnesium deficiency. S0 Slow-Mag® Tablets. Each enteric coated tablet contains magnesium chloride 535 mg (equivalent to 64 mg elemental ® magnesium) H/24/89. Slow-Mag Caps. Each capsule contains magnesium amino acid chelate 450 mg (equivalent to 45 mg elemental magnesium). Slow-Mag® Fizzy. Each tablet contains elemental magnesium 172 mg and Vitamin C 150 mg. For further information,refer to the package insert approved by the Medicines Regulatory Authority. Merck (Pty) Ltd. Reg. No. 1970/004059/07. 1 Friesland Drive, Longmeadow Business Estate South, Modderfontein, 1645.Tel. (011) 372-5000, Fax. (011) 372-5252. SM.04.13.007, Report adverse events to drugsafety@merck.co.za or +27 11 608 2588 (Fax line).

events line). eveents nt too drugsafety@merck.co.za drugs dr ugsafe ugs afeety@ afety@ ty mer merck. ck. ck.co. k co. c zaa or co o +27 111 608 608 2588 25888 (Fax (Faxx lin (F ine). e) e). Reg. Estate Modderfontein, 372-5000, Reg. No. No. o 1970/004059/07. 1970/0 197 0/0040 0/0 040 4059/ 59/07. 59/ 07 1 Friesland 07. Fr esl Fri sland an Drive, and Drive Dr ive ve,, Longmeadow ve Longmea Long onggmea meadow dow Business Busin Bu siness sin ess Es es Estat t e Sout tat SSouth, out uth, ut h, Mod Modder der derfon erfon fontei tei tein, ein, n 1645.Tel. 164 645.T 5.T .Tel. el. (011) el (0011) 37 372-5 2-5000 2-5 000,, Fax. 000 Fax. ax (011) (011) 11 372-5252. 3 2-5 37 -5252 2552.. SM.04.13.007, 252 SM.0 SM.0 M.04.1 4.13.0 4.1 3.007, 3.0 07,, Report Repor Re por ortt adverse aadve dverse dve rsee contains magnesium information,refer con o tai tains ta nss elemental el men ele mental ta ma tal magne gnesiu gne siuum 172 172 mg and Vitamin Vitam Vi tam min C 150 150 mg. mg Fo Forr further furt urther h in her nfor fo mat ma ion on,re , fer ,re er to to the the package pack pack ackage age ge insert i ser in sertt approved aappr pprove ppr ove vedd by by the the Medicines Me ici Med cines ne Regulatory nes Regul Re gu ato gul atory ry Authority. Author Aut hority hor itty.. Merck ity Merc erckk (Pty) (Ptyy) Ltd. Ltd. d. Caps. ps. s. Ea EEach ch capsule capsul cap su e ccontains sul ontain ont ainss magnesium ain magn agnesi ag esium esi u ami um am amino no aci acidd chelate chelate hel elate 450 450 mg mg ((equivalent equiva equ ivaalen ivalen lentt ttoo 45 45 mg mg elem eelemental lement lem ental ent al magnesium). al magnes mag nesium nes ium um). ). Slo Slow-Mag low-M w-Mag w-M ag® Fiz Fizzy. izzy z Ea zy. Each ch tab ta tablet let magnesium) magnes mag nesium nes ium)) H/24/89. ium H/24 H/24 /24/89 /89.. SSlow-Mag /8 /89 low-Ma low -Ma Magg® Ca


“GU has perfected their product to find the best formula out there for any given athlete on race day to reach their best performance.” Kyle Buckingham 1st Age Grouper: Ironman SA 2013 & 70.3 SA 2013

How Do You GU?™

Spo

o k n i r rts D

Fuelling endurance events all over SA!

• • • • • • •

Scientifically formulated to maximise energy & speed up rehydration Helps you perform better and go longer Light flavour and tastes great All Natural Flavours and Colours Gluten Free Preservative Free Child Friendly

GU MEANS PURE PERFORMANCE ENERGY.

TM

54

SEPTEMBER 2013

GUenergy.co.za

! e c i o f Ch


WORLD TRIATHLON CHAMPIONS GERMANY BECOME MIXED RELAY WORLD TRIATHLON CHAMPS Where Hamburg, Germany When 21 July Winners Team Germany (GER) 01:17:55 ERMANY WON a thrilling race on home soil in Hamburg to become Mixed Relay world champions for the first time. The winning German team of Anja Knapp, Jan Frodeno, Anne Haug and Franz Loeschke came home in 01:17:55. They were followed by New Zealand in 1:18:14, earning their highest finish in the championship race. USA clocked in next at 1:18:19, its first ever medal in the Mixed Relay World Championships. Loeschke, who raced the final leg for the victorious German team, said: “We had an amazing day with lots of ups and downs. You only get that in a team relay. Anja - we call her our lucky girl - got us off to a great start.” The German team also had Haug to thank for playing a crucial role in their win. Haug had won the women’s race on Saturday, but still found enough energy to close a big gap

G

during her leg to hand over to Loeschke in second place behind the USA. “I was spot on,” Haug said, “I didn’t think, I just pushed as hard as I could to make the gap as small as possible. That’s racing going all in.” Great Britain, who won the event in 2011 and 2012, were hot favourites going into the race after each member of their team stood on the podium in their respective races on Saturday. It looked like they would make it a hat trick of wins after Jodie Stimpson and Alistair Brownlee had created a strong lead in each of their 300m swims, 6.6km bike rides and 1.6km runs before Alistair handed over to Non Stanford with a 17-second lead. Racing solo didn’t affect Stanford in the water, but the chasing pack started working against her on the bike and had made up a few seconds before two incidents turned the race on its head. Firstly, news broke that Great Britain would have to face a 10-second penalty after an infringement by Alistair. Before that was taken, Stanford crashed towards the end of her bike leg, ending any hopes of further success for Great

Britain in Hamburg. Great Britain’s misfortune enabled Gwen Jorgensen (USA) to use her powerful run speed to overtake Haug and give the US a slight lead ahead of the final relay member. Cameron Dye (USA) was first on the bike, with Germany, New Zealand, Australia and France all in contention. Dye didn’t race on Saturday but his freshness wasn’t quite enough to stop New Zealand’s Ryan Sissons from hammering to get the Kiwis back in podium position. Despite starting with a deficit, Sissons caught Loeschke on the swim - but a tricky transition put Sissons back in position to play catch-up, which he did quickly on the bike. The Kiwi and German rode together, working to reel in Dye. While the American had a lead on the run, Loeschke took the initiative to power ahead and claim a historic win for Germany in front of an ecstatic home crowd. Behind him, a determined Sissons also overtook Dye, with it earning New Zealand silver and leaving the US with bronze. SEPTEMBER 2013

55


RACE REPORTS

DUATHLON WORLD CHAMPIONSHIP WOESTENBORGHS (BEL) WINS DUATHLON WORLD CHAMPIONSHIPS on his bike with a slight advantage. Where Cali, Colombia Despite such a sizeable school of men When 27 July running together, Woestenborghs was not Winners Rob Woestenborghs (BEL) 1:43:39

one of them. However, he quickly made up a 30-second deficit on the first lap of the bike N A PERFECTLY timed break on to lead the six-lap course. Spanish athletes the bike, Belgium’s Rob Martin, Roger Roca Dalmau and Sergio Woestenborghs won the men’s Lorenzo Prieto answered his pace, as did elite ITU Duathlon World Championships France’s Nicolas and Benjamin Choquert. A (part of the Cali World Games). The win host of other men rode with them, including for Woestenborghs was his first world title Duvivier, Thomas Bruins (NED), Sergio Silva since 2008, and marked his return to the (POR) and Philip Wylie (GBR). World Championship podium for the first But all that changed when the experienced time in three years. Woestenborghs, Martin and Roca Dalmau Defending champion Emilio Martin (ESP) broke away for a 50-second advantage took silver, while France’s Benoit Nicolas midway through the cycling course. The trio scored bronze with a speedy final run. Early in worked together to increase that lead to a the race, a large group formed together on the minute on the next lap. four-lap 10km run course. Martin and Antoine Then a determined Woestenborghs Duvivier (BEL) led the pack at the start of the decided to make a risky break at the end of third run lap, but it was Nicolas who made it the bike, leaving the pair of Spaniards in an

I

56

SEPTEMBER 2013

attempt to return to the podium for the first time since 2010. With a minute’s advantage off the bike, the Belgian bulldozed for the podium through the 5km run. The early move proved to be a smart decision for him, with the time gap too great for the field to overtake on the final two-lap run circuit. Woestenborghs reclaimed his spot at the top of the duathlon empire in 1:43:39. With the gold, he now owns five World Championship medals, including a silver in long distance. Behind him, cramps began to plague Roca Dalmau’s chances from medalling late in the bike, giving teammate Martin room to sprint by for a clear shot at silver, which he eventually claimed in 1:44:23. Nicolas, who had trailed Roca Dalmau by more than a minute at T2, capitalised on the Spaniard’s poor state to hammer home on the run for bronze in 1:45:46.


SEPTEMBER SE S EP PT TE EM MB BE ER 2013 ER 2013 20 13

5577


58

SEPTEMBER 2013


TRAININGZONE

TRAININGZONE

Swimming

EXPERT ADVICE TO GIVE YOU THE EDGE

Welcome As you will soon notice, we’re slap bang at the start of the triathlon race season now. So I figured it was time I dug out my old list of excuses, in case I have any bad performances. At number one is “I got my nutrition wrong”, closely followed by “I went out too hard”, “I had my goggles knocked off”, “my brakes were rubbing” and, my latest favourite, “I suffered severe chaffing under my armpits”. You’re most welcome to borrow them, although if you read this month’s issue of Training Zone you won’t need to. You see, the features are all about the art of getting ready to race. Each article is designed to give you that final edge, so that by the time you line up at your big event you’ll have done everything possible to perform well. Armed with this knowledge, the only things left to go wrong are putting your wetsuit on back to front, or putting your helmet on backwards. Thankfully, I’ve only done one of these things (so far). With any luck, you’ll steer clear of them too. Phil Mosley Coaching editor

Photo Corbis

philmosley.co.uk

Good preparation pays dividends on race day, giving you a real edge

BIKE

BODY

60 RACE DAY KIT LIST

69 GET YOUR TAPER RIGHT

SWIM

TRAINING

63 STAY CALM IN OPEN WATER

70 GETTING STARTED WITH TRAINING ZONES

Essential items that you need to carry with you on the bike JEZ COX

These mental techniques will help you overcome your swimming fears DR MATTHEW TATUM

RUN

65 CROSS THE LINE FASTER

Slice seconds off your sprint tri run splits with these last-minute tips PHIL MOSLEY

NUTRITION

66 HOW TO FUEL FOR RACE DAY What to eat and drink in the 72 hours around your event KATE PERCY

Boost performance by reducing training volume ahead of your race GARTH FOX

EDDIE FLETCHER

SOLVED!

72 YOUR QUESTIONS ANSWERED BY OUR EXPERTS

Advice on how to stay in shape when travelling and how to tell if you’re healthy enough to compete CATRIONA MORRISON AND DR TAMSIN LEWIS

PLAN

74 CONQUER YOUR FIRST OLYMPIC-DISTANCE TRI

This flexible 12-week training plan has been designed for people with busy lifestyles PHIL MOSLEY SEPTEMBER SEPTEMBER2013 2013

59 59


TRAININGZONE Bike

WHAT TO CARRY WHEN YOU RACE ESSENTIAL ITEMS YOU’LL NEED TO TAKE WITH YOU ON THE BIKE, NO MATTER WHAT DISTANCE YOU’RE RIDING

Meet the expert Jez Cox

DURING A triathlon you spend the bulk of your time on the bike, so it’s vital to ensure you’re ready for any hiccups that could dent your chances of doing well, or even more critically, completing the course. For the unprepared triathlete, punctures, mechanical failures and poor nutritional routines can mean the dreaded DNF, no matter how well training has gone. A quick glance around any triathlon’s transition zone reveals a vast difference in how much people carry with them on the bike. You’ll see people at local sprint races with their bikes seemingly laden for a North Pole expedition and others starting longdistance races with barely a bottle and an energy bar. Taking too much means carrying unnecessary weight and becoming less aerodynamic, as extra clutter catches the wind. But carrying too little brings with it the threat of not finishing. For each distance and each athlete there’s an optimal pack list for race-day biking – the following guide should serve as a checklist for what to take and how to carry it, so you can make sure you’re fully prepared for this season’s races.

60

SEPTEMBER SEPTEMBER2013 2013

Photos Dirty Green Trainers

Jez Cox is a former elite cyclist and British number one duathlete who now specialises in coaching duathlon


BIKE RACE KIT

CARRY THESE ITEMS AT EVERY RACE

and Endura Pakagilet (about R525).

SADDLE BAG

DRINK BOTTLES

Saddle bags don’t look cool but they give you a perfect, tightly packed ‘get out of jail free card’ that’s always there for you when you need it, while causing minimal drag. A small one such as the Lezyne Micro Caddy (about R270) or Topeak ProPack Micro (about R225) will be perfect for everything up to long-distance and Ironman racing. What you carry in this seatpack should be the same each time you race, so you can remove it from your bike between events and store it closed until it’s next needed.

The ideal drink for all distances is an isotonic one that has a blend of carbohydrates and minerals. Examples are Maxifuel Viper Active (about R300 for 25 servings) and SiS GO Energy (about R360 for 32 servings). For sprint-distance races, try half a 500ml bottle; for Olympicdistance, one 750ml bottle; for middle-distance, two 750ml bottles; and for long-distance, four 500ml bottles or more. These quantities need to be increased in warm weather but they’re a good starting point to experiment with.

TYRE SEALANT While many racers still carry a spare tube and a mini pump or CO2 inflator, tyre sealant is growing increasingly popular in the pro ranks. A large canister carried in your saddle bag should be capable of sealing and inflating both tyres, should you be that unlucky. Products such as Zéfal Repair Spray (about R105) and Vittoria Pit Stop (about R150) are a simple fix for mid-race punctures – just make sure you practise using them in training.

LIGHTWEIGHT GILET There’s still room for one more item in your saddle bag, which may seem unnecessary in summer but can sit scrunched up at the back without you ever noticing it and is a godsend if the weather turns – a waterproof, breathable gilet. These sleeveless vests weigh next to nothing but still maintain a high level of waterand windproofing, and many are clear enough to see your race number through. Examples include the Castelli Sottile Vest (about R825)

A saddle bag won’t win you style points but it can be a race-saver if you puncture

ENERGY GELS The final item to take for all races is an isotonic energy gel. Even in short races you can feel low on energy while on the bike leg, and gel sachets can be easily taped to your stem or top tube (use electrical tape, with the end folded over to form a tab).

INCLUDE THESE ITEMS FOR LONGER RACES EXTRA BOTTLE MOUNTS As you get above the 40km mark, there becomes a greater need for more than one drink bottle. The latest research suggests that if you carry two bottles, they’re best kept near to each other so they punch a shared hole through the air as you ride. The simplest way to do this is to use the two bottle cage mounts found on most bicycle frames, but a more aerodynamic option is to fit a multi-purpose utility bracket to your saddle. These clip under your seat and will generally hold two bottles as well as a rolled up gilet and sealant canister, doing away with the need for a separate saddle bag. Two great examples are the Profile Design Aquarack (about R750) and the pricier XLAB Super Wing (about R1500). Another aerodynamic place to keep a bottle is in a cage mounted between your tri-bars. It’ll be easier to get your hands on there too.

When carrying the extra gels and bars required for longer-distance races, there’s a limit to how many you can tape to the stem or top tube. Enter the ‘bento box’. These are designed to be strapped to the top tube just behind the stem so as to create minimal drag, and most will hold three or four bars and a couple of gels. The advantage of using these instead of stuffing products into your pockets (if you have any) is that food will stay cooler and will also be right there under your nose, reminding you to ‘graze’ regularly. The Blackburn Expedition Box (about R225) and Profile E-Pack (about R150 - R270 depending on size) are two great boxes just waiting to be filled.

FINAL ADVICE Make sure that you remove unnecessary items from your bike such as pumps, spare bottle cages and commuter lights. There’s no need to carry a multi-tool in a race if your bike is maintained well, so the weight penalty isn’t worth it. Outside of the recommendations outlined in this article, there will always be those who like to experiment and try ever more inventive ways of carrying the essentials. These include multiple variations on the hydration backpack, hoses and valves that transfer liquids to right under the rider’s nose, and storage boxes that form part of the frame itself. Whatever you settle on as your ideal set-up, just make sure you try it out in training and justify everything you take with you on race day.

When extra liquid is needed, behind-the-saddle bottle cages help keep things aero

BENTO BOX SEPTEMBER SEPTEMBER2013 2013

61


NEAR INFRARED THERAPEUTIC BODY TREATMENTS The Laser Beautique has launched a new series of â&#x20AC;&#x153;Near Infrared Therapeutic treatmentsâ&#x20AC;? using cutting edge technology by way of their Diode Laser equipment to alleviate and heal various ailments at increased speed.

Infrared Laser Therapy What is it? The healing power of infrared waves was discovered about two decades ago in China by a team of researchers and doctors. Since the discovery, infrared waves have been happily and healthily used by tens of millions of people. Just as a body needs a healthy intake of food and water, it needs a healthy intake of infrared waves. This can be done very LQHIÂżFLHQWO\WKURXJKVXQOLJKWRUYHU\HIÂżFLHQWO\ DQGEHQHÂżFLDOO\WKURXJKWKHXVHRILQIUDUHG therapy.

How does it work? The emitted Infrared Light energy penetrates up to 3½ inches (8.75cm) into the body, and releases nitric-oxide into the haemoglobin, stimulating micro-circulation, delivering higher levels of oxygen and nutrients to the injured cells, which stimulate white blood cells and collagen production, while eliminating toxins and cellular waste. This begins the healing process as pain is relieved.

%HQHÂżWVRI,QIUDUHG Laser Therapy This infrared therapy also help to relieve stiff backs and necks, reduces swelling, and promotes a healthy immune system and can help to detoxify your body. Infrared light therapy WDUJHWVVSHFLÂżFSDUWVRIWKHERG\ZLWKWKH

wonderful healing powers of infrared waves. Infrared light therapy is an effective, tested treatment for any condition characterized by SDLQDQGLQĂ&#x20AC;DPPDWLRQ+HUHÂśVMXVWDSDUWLDO OLVWRIFRQGLWLRQVWKDWEHQHÂżWIURPWUHDWPHQW Â&#x2021;$UWKULWLV Â&#x2021;%DFNSDLQ Â&#x2021;%XUVLWLV Â&#x2021;&DUSDOWXQQHOV\QGURPH Â&#x2021;)LEURP\DOJLD Â&#x2021;0XVFOHVSDVPVVSUDLQVDQGVWUDLQV Â&#x2021;1HFNSDLQ Â&#x2021;6FLDWLFD Â&#x2021;7HPSRURPDQGLEXODUMRLQWSDLQ 70-

Â&#x2021;7HQGRQLWLV Â&#x2021;:RXQGV

WUHDWPHQWVIURPVWDWHRIWKHDUW3$,1)5(( ODVHUKDLUUHPRYDOWR3$,1)5((/DVHU/LSR )DFH/LIW$OWHUQDWLYH6NLQWLJKWHQLQJ%RG\ &RQWRXULQJ$QWLDJLQJ6OLPPLQJ)DFLDO DQG%RG\3HHOV(\HEURZGHVLJQDQGPRUH )RUIXUWKHULQIRUPDWLRQSULFHVDQGERRNLQJV JRWRZZZWKHODVHUEHDXWLTXHFR]D

Did you know?

Morningside Shopping Centre 7    (PRUQLQJVLGH#WKHODVHUEHDXWLTXHFR]D

$PLQXWHVHVVLRQRI,QIUDUHG7KHUDS\FDQ increase blood circulation to the treated area E\,QIUDUHGOLJKWLVVDLGWREHDEOHWR UHJHQHUDWHFHOOVWRWLPHVIDVWHUWKDQ the process normally takes. You heal faster by increasing blood circulation. Increasing circulation increases transport of the materials essential for rebuilding damaged tissue, thereby reducing the time it takes for you to recover.

The Laser Beautique Information: 7KH/DVHU%HDXWLTXHKDVEXLOWDUHSXWDWLRQRI being the leading clinic in Gauteng that offers the latest in non-invasive beauty and aesthetic

Bedford Centre 7 (EHGIRUGYLHZ#WKHODVHUEHDXWLTXHFR]D Genesis on Fairmont Shopping Centre 7   (IDLUPRXQW#WKHODVHUEHDXWLTXHFR]D

Woodlands Boulevard (Pretoria) 7&    (ZRRGODQGV#WKHODVHUEHDXWLTXHFR]D


SWIM OPEN WATER Swim

HOW TO STAY CALM IN OPEN WATER OUTDOOR SWIMMING REQUIRES MENTAL STRENGTH. FOLLOW THESE TIPS TO OVERCOME YOUR FEARS

Meet the expert Dr Matthew Tatum

Photo Triathlon.org / Spomedis / ITU

Tatum is a clinical psychologist, triathlete, marathon runner and family man

swim. You can also count your strokes, sing a song or recite your favourite poem. I like to combine these strategies by counting my strokes and then saying my mantra when I breathe. The goal here is to keep your mind occupied and focused.

CLOSE YOUR EYES

SWIMMING IN open water can conjure up images of Jaws, the Loch Ness Monster and giant man-eating squid. It can bring with it horror stories of being punched or kicked in the face, lost or broken goggles, and being pushed under water. Your mind can wander to all sorts of interesting, even scary, places. Thankfully, with a little bit of mental training and preparation, you can have an enjoyable swim during your next open-water triathlon. Here are some tips to help overcome any fears you may have.

Unless you’re concentrating on following someone’s feet, it’s not a bad idea to close your eyes when your face is in the water and open your eyes when you breathe. Opening your eyes when you breathe will help you spot the next buoy and continue swimming straight. Closing your eyes when your head is in the water will keep you from seeing the shadows and natural undulations in the water that can conjure up negative thoughts. When your eyes are shut, focus on a positive mental image like your kids, your partner, a car you lust after, your favourite holiday, standing on the podium at Kona or anything that you associate with being calm.

TALK TO YOURSELF

GROUNDING TECHNIQUES

The more you can guide your thoughts, the more likely it is that they’ll remain positive. Find a mantra to repeat to yourself – “strength”, “power”, “smooth”, “fortitude”, “perseverance”. Pick a word that has meaning in your life or is an important part of your raceday strategy and repeat it in your mind as you

These methods help you stay in the moment by focusing on a certain aspect of your experience. The most common technique is focusing on your breathing. As you breathe in, focus on your chest expanding and filling with air. As you swim, focus on steadily exhaling through your nose. Other ways to practise grounding include

focusing on swim technique by monitoring your body’s position in the water, focusing on the physical sensation of the water gliding past your body and focusing on the sound of the water rushing by your ears.

TAKE CONTROL Find out what works for you and plan accordingly. If you don’t want to risk being kicked in the face, line up on the outside of the pack away from everyone. If you don’t like to be pushed under, avoid the front-middle of the pack. If you have a hard time regulating your breathing, make sure you do a warm-up swim before the race and then start out easy when the gun goes off. Know your vulnerabilities and plan your race strategy accordingly.

OVERCOME YOUR FEARS The key to success with all these tips is practice. Whether you’re swimming laps in the pool or training to swim in open water, you’ll use these mental techniques more successfully on race day if you’ve practised them in training. Just as you increase the efficiency of your swim stroke by practising technique, you can increase your mental strength with practice.

SEPTEMBER SEPTEMBER2013 2013

63


64

SEPTEMBER 2013


RUN FASTER SPLITS Run

HOW TO RUN FASTER IN A SPRINT TRIATHLON DONE THE TRAINING? NOW ALL YOU NEED ARE THESE LAST-MINUTE TIPS TO HELP YOU SLICE SECONDS OFF YOUR RUN SPLITS Meet the e expert

Sprint races may be short but there’s still plenty you can do to save seconds

Phil Mosley Mosley is an elite triathlete and has successfully coached dozens of athletes to success at all levels

WHEN THE training is done and dusted and triathlon race day looms closer, it’s easy to sit back and think there’s nothing more you can do to improve your running. It’s not true, though. With sprint racing especially, there’s always scope for shaving a few extra seconds. In such a short race the margins are extremely tight. Expect your closest rivals to be no more than a few metres in front or behind you, and know that every second counts. Here’s how to claw a few back without rewriting your training programme.

LIGHTEN THE LOAD Running shoes have improved a lot in the past 10 years and these days a well cushioned, supportive pair can weigh as little as 250g, rather than the 350g they weighed previously. Famed running coach Jack Daniels says that a runner expends one percent more aerobic energy for every 100g of weight on a shoe, while Nike Sports Research Lab staff have calculated that shaving 115g can speed up marathon times by three minutes. Providing they don’t cause you problems, lightweight shoes are a must for sprint triathlons.

Photo Human Race

INTELLIGENT PACING By the time race day comes around, you should have an idea of the pace you can realistically run at for 5km. An even pacing strategy is shown to lead to faster times – and it hurts a lot less too. To estimate your realistic race pace, run 3 x 1km hard efforts straight after a tough 30-minute bike ride. Take one-minute rests between each effort, time each repetition and, if possible, record your heart rate. The pace you can run in a sprint triathlon will most likely be slightly slower than (or in some cases equal to) the speed you run in

your test. Your heart rate will be similar in the race and the test efforts. Use this knowledge to your advantage: heart rate can often be the best method of judging how hard you run, because slight winds or variations in gradient make a significant difference to your running pace.

BE THE BEST AT TRANSITIONS Forget socks, for a start – you won’t need them for 5km. Just put some BodyGlide between your toes and talc in your shoes to reduce friction. You should also use elastic laces, so you can slip your feet into your shoes in a flash. But most importantly, when you rack your bike on race morning, leave yourself enough time to practise removing your helmet and cycling shoes and slipping your trainers on 10 times. Aim to get quicker each time. You’ll be amazed at the difference it makes during the race.

DON’T IGNORE NUTRITION Just because it’s a sprint race doesn’t mean you can forget about nutrition. You’ll still need to munch a normal-sized, carbohydrate based dinner the evening before and a solid breakfast three hours before, such as a bowl of porridge

and honey, or two slices of toast and honey. You should slurp an energy gel 15 minutes before the start. Then during the race, sip an energy drink on the bike. You might also benefit from a gel on the run – evidence suggests that even swilling your mouth out with one will give you a boost.

BE TOUGHER, MENTALLY Running 5km in a triathlon hurts more than you might think, especially if you’re racing it hard. The secret is to break it down into smaller sections. During the first kilometre you should focus on holding back your pace and getting used to running steadily after the bike section. The second kilometre is about hitting your predefined race pace or heart rate and maintaining it. The third is about engaging your core stability muscles and running with a good technique. The fourth is about picking someone in the distance who you wish to catch up with gradually. The last kilometre is about chasing them all the way to the finish line.

SEPTEMBER SEPTEMBER2013 2013

65


TRAININGZONE Nutrition

HOW TO FUEL FOR THE PERFECT RACE WHAT YOU SHOULD EAT IN THE 72 HOURS AROUND YOUR TRIATHLON SO YOU RACE WELL AND RECOVER QUICKLY Meet the expert Kate Percy Cook and marathon runner Kate is the author of a new e-book, FuelSmart for Race Day, which is full of great advice and recipes for athletes

72 HOURS BEFORE YOU RACE Carbo-load with the taper A degree of carbo-loading will occur with your taper, as the muscle glycogen normally used to fuel training will automatically be stored by your body. If you eat a normal balanced diet, you’ll 66

SEPTEMBER SEPTEMBER2013 2013

only need to increase your carb intake by a small margin, to around 70 percent of your total calorie intake or 8-10g per kg of body weight.

Don’t overdo it Pre-race fuelling is no excuse for overindulgence. You’re trying to increase carbohydrates, not calories. Overeat and you’ll stand on the start line feeling bloated and uncomfortable. Reducing protein and fat will ensure your total calorie intake remains normal. Base meals on starchy carbohydrates such as pasta, rice, sweet potatoes, quinoa, couscous, plenty of vegetables and a small amount of protein

Plain, familiar foods A combination of training taper and pre-race nerves can cause stomach upsets. Avoid highfibre and spicy foods such as curries, lentils, pulses and bran that can lead to bloating, gas and stomach discomfort.

Don’t try anything new Stick to familiar food and drinks to keep your stomach calm. Don’t be tempted by ‘miracle’ products at the race expo.

Nutrient-dense foods, not pointless calories Every mouthful should be packed with nutrients

Photos Human Race - Matt Alexander, Corbis

BLEARY-EYED morning pool sessions, lunchtime hill runs, and long bike rides taking up your weekends – triathlon training takes hard graft, commitment and focus. Now’s the time for the icing on the cake: the fourth discipline, smart fuelling. Whatever your distance, eating the right foods around your races will make an enormous difference. Effective pre-race fuelling can, in fact, enhance your endurance capacity by a massive 20 percent. Your cake may be good, but icing will make it so much better! You’ll need to perfect your nutrition strategy in training, though, to find what works for you as an individual – just as you may prefer butter cream to frosting, your toleration for different foods under stress will vary. Carbohydrate is our most efficient source of energy for endurance. We can store enough in our muscles and liver, in the form of glycogen, to keep us going for about 90 minutes of exercise. After this we resort to burning fat reserves for energy. At best, this can reduce both speed and efficiency. At worst, we ‘hit the wall’ or ‘bonk’. Consuming carbs during races over 90 minutes will top up glycogen stores as they become depleted, while supercharging the muscles by eating carbs during the 72 hours prior to the race will ensure full glycogen stores at the start line. After the race, stores will again be depleted, so it’s important to kick-start recovery by rehydrating and consuming a combination of carbs and protein. This will replenish glycogen and promote muscle recovery. Here’s how to get it right.


NUTRITION RACE FUEL to ensure you’re in tip-top condition to power through your race. Poor choices are fatty carbs – chips, crisps, doughnuts, buttery croissants and pasta with heavy, creamy sauces. Better choices are low-GI carbs to keep blood sugar levels steady – fruit, starchy vegetables such as squash and sweet potatoes, oats, pasta, whole grains, polenta, quinoa and basmati rice.

Plenty of fluid Fruit squash, smoothies, fruit juice, milk and high-water-content foods such as melon and soups will keep you well hydrated and contribute to overall carbohydrate intake. Do the ‘pee test’ to check hydration – your urine should be a pale straw colour.

RACE DAY Eat a good breakfast Again, don’t overeat or consume anything you haven’t tried in training. The aim is to top up the tank without feeling bloated. Eat your normal long-workout breakfast two to four hours before the race – porridge or cereal, toast and a banana should set you up nicely. Drink 500ml of water, diluted fruit juice or sports drink, sipping according to thirst. Do the pee test to check you’re fully hydrated.

Stick to your training nutrition strategy Regular top-up feeds of 30-60g of carbs every 20 to 30 minutes will prevent glycogen depletion. Refuel as soon as you settle into the bike. For longer races, solids may be more palatable – bananas, malt loaf, jam or Marmite sandwiches – followed by gels, carb drinks and electrolyte drinks on the run.

Top up your glycogen stores during the race with bars, gels and other snacks to avoid the dreaded ‘bonk’

Kick-start recovery Your muscles will be at their most receptive in the 30-minute ‘magic window’ after the race, so kick-start recovery with a 4:1 carb:protein ratio – carbs to replenish energy stores, protein to promote muscle recovery and repair. You’ll also need to rehydrate and replace electrolytes lost through sweat. High-GI foods that are rapidly digested into the bloodstream make excellent recovery snacks – sandwiches, chocolate milk, flapjacks, pizza, crisps, chips and bananas. Eating 1-1.2g of carbohydrate per kg of body weight per hour over the four hours after the race will promote optimum recovery. Eat a proper meal as soon as you can, again with a high-GI 4:1 ratio. Spices, garlic, ginger and chillies act as antiinflammatories, so a Thai curry with jasmine rice is perfect.

THE DAY AFTER The three Rs It takes as long as 20 hours to fully replenish glycogen stores after endurance, so the day after the race do the three Rs: rest, rehydrate and refuel. Drink plenty of water as your muscles may be holding onto lactic acid. You’ll be hungry, so enjoy it! Try steak, sauté potatoes and plenty of salad or alternative nutrient-rich lean protein, fresh vegetables, grains and fruits.

YOUR PRE-RACE DAY MEAL PLAN What to eat the day before your big race to make sure you’re in tip-top condition*

BREAKFAST - APPROX 125G CARBS OHot chocolate with semi-skimmed milk OPorridge with h honey and fresh fruit or muesli with banana and yoghurt OTwo slices of st wholemeal toast and honey

MID-MORNING 50G CARBS O Banana smoothie

(banana, milk, ice cubes, agave syrup) or poached egg on toast or four rice cakes with cottage cheese

LUNCH -125G CARBS For more information and recipes, visit Kate’s website, gofasterfood.com.

OMinestrone soup

with crusty wholemeal bread or pasta salad with herbs and roasted vegetables OFruit and/or yoghurt

AFTERNOON NOON SNACK - 100G CARBS OTwo or three hree slices af and a of malt loaf range glass of orange wo juice or two bananas and a flapjack orr a handful off nd half carrots and mmus a pot of hummus

SUPPER R - 200G 200GCA CARBS ARBS OSpaghetti with pesto o or tomato sauce and grated cheese or rice or couscous with grilled d chicken or salmon and vegetables or risotto h with butternut squash OFruit crumble with custard OA glass of water and milk

* menu suggestions are based on a typical 60kg beginner/intermediate athlete

SEPTEMBER SEPTEMBER2013 2013

67


68

SEPTEMBER 2013


BODY TAPERING Body

SCIENTIFIC TAPERING MADE EASY GETTING YOUR TAPER RIGHT CAN MAKE AS MUCH AS A 6% DIFFERENCE TO YOUR RACE PERFORMANCES Meet the expert Garth Fox Fox is a top coach, triathlete and cyclist. He also has a master’s degree in sports science

WE ALL KNOW how difficult it can be to shave seconds, let alone minutes, off your PBs. So what if I said that the type of training you do in the week leading up to your A-race could improve your performance by as much as six percent? To put that in perspective, it could mean the difference between finishing an Olympic-distance race in 2hrs 30mins or 2hrs 21mins. And for once, the science is clear on this – correctly execute this ‘taper’ period and you’ll get a step change in your speed and strength which will translate directly into improved performance. What’s more, I haven’t mentioned the best bit yet – these improvements come as a result of training less, not more. Simply put, tapering is a gradual reduction in your training volume (distance and duration) as you approach race day, which allows your body to fully recover and get stronger. However, the intensity of these shorter workouts needs to be kept high. The body has a relatively poor memory for speed and there are also physiological reasons to keep intervals short and sharp. Recent molecular biology studies on sprint intervals by a Canadian research group have shown that flat-out efforts of 30 seconds or less can increase the muscles’ ability to use oxygen, increase power, improve economy and as a result, endurance. What’s more,

most of these benefits are seen within days, not weeks. This is probably because efforts of this nature hit muscle fibres that don’t ordinarily receive that level of stimulus so they adapt very quickly. Keeping intervals short also reduces the overall metabolic stress on the body, so recovery can continue until race day. Now that we’ve established that a taper is worth doing, what does a good one look like? Well, one athlete’s body will respond quite differently to another, so you’ll need to experiment before a few low-priority races with different lengths of taper and types of workout within that period. However, there are a few general rules you should apply. An effective taper must always involve a reduction in training volume of at least 60 percent, while frequency of training should be kept the same or reduced only slightly. Intensity must be kept as high or slightly higher than usual and maintained right up to race day.

The less well trained you are, the longer the taper will need to be, as fitness affects how quickly you can recover. Also, the longer the A-race, the longer the taper – seven days may be right for an Olympicdistance event, 10 days to two weeks for a half, and two to three weeks for a full Ironman. If in doubt, go with a longer taper rather than a shorter one. Finally, the day before the race is not the time to have a rest day. Instead, include a few intervals of one to two minutes at race pace within a short, non-impact session (swim or bike) to ‘prime the engine’ and wake up the metabolic pathways within the muscles ready for the following day. Apply the science correctly and that PB will soon be yours.

SEPTEMBER SEPTEMBER2013 2013

69


TRAININGZONE Training

GETTING STARTED WITH TRAINING ZONES Meet the expert Eddie Fletcher LAST MONTH Italked about why training using power is so effective for triathletes at all levels, but where do you start? What is the first step of putting these words into action? Lewis Carroll penned Alice in Wonderland in 1865 – in the now famous conversation between Alice and the Cheshire Cat, Alice asks “Which road do I take?” “Where do you want to go?” said the cat. “I don’t know”, Alice replied. “If you don’t know where you are going, any road will get you there”, said the cat. This is true of your triathlon training. If you don’t know where you want to get to or where

you are starting from, then it doesn’t matter what you do – you won’t know whether you’ve gotten there, anyway. Start with knowing where you are now, by establishing your heart rate and power training zones. While you can always go to a sport science laboratory for testing, it isn’t always possible or affordable, and may be unnecessary in some instances. If you’re training on a Wattbike, then you can be supremely confident in the scientifically accurate data recorded during your test. This accuracy becomes very important when using training zones, as you are making very specific demands on the body based on your current physiology. I recommend the 3-minute test to determine your maximum heart rate and minute power at home. The key to getting a good result is

The British Cycling heart rate and power training zones TRAINING ZONE

PURPOSE

%MHR

selecting a resistance and cadence that allows you to pedal evenly throughout the 3 minutes, while still taking you to maximum. Once you have your maximum heart rate and maximum minute power figures, you can simply use an online training zones calculator to determine your individual zones, which will form the basis of your training programme. We have worked closely with British Cycling on development of the Wattbike, and it is their heart rate and power training zone system that we use and recommend. It is often frustrating to hear from triathletes that have established their personalised zones, but then haven’t completed a progress check after a block of training. It is essential to repeat the 3-minute test at regular intervals in order to both track progress and rebase your training zones, thus avoiding a plateau in performance gains. Many triathletes also use a percentage of functional threshold power (FTP) to calculate training zones, so I’ve included a FTP column in the table. FTP is generally defined as the normalised maximal power output you can sustain for the duration of one hour, and in our chart 100% FTP is at 75% of a maximum minute power result. FTP can be established by using 75% of maximum minute power or riding a 20-minute sustained power workout on a Wattbike, where FTP is equivalent to 105% of the result. Or you could ride a full 60-minute sustained power workout on a Wattbike to give you 100% of FTP. Accurately establishing your personal training zones is the important first step to making those big performance gains. In next month’s Triathlon Plus SA, we’ll take a look at how to structure a training plan in order to get the most out of every session. You can find an online training zones calculator at www.wattbike.com

%MMP

%FTP

RECOVERY

Regeneration and recovery

Less than 60

Less than 35

Less than 45

1. BASIC

Establish base endurance

60 - 65

35 - 45

45 - 60

2. BASIC

Improve efficiency

65 - 75

45 - 55

60 - 75

3. INTENSIVE

Improve sustainable power

75 - 85

55 - 65

75 - 85

4. INTENSIVE

Push threshold up

85 - 89

65 - 75

85 - 100

5. MAXIMAL

Sustain a high % of maximum aerobic power

89 - 94

75 -80

100 - 105

6. MAXIMAL

Increase maximum power output

Greater than 94

80 -100

105 - 130

SUPRA-MAXIMAL

Increase sprint power output

Not applicable

Greater than 100

Greater than 130

70

SEPTEMBER SEPTEMBER2013 2013


SEPTEMBER SE S EPT PT E EM MBE BER 2013 2013 20 13

71


TRAININGZONE Expert advice

Meet this s month’s experts

SOLVED!

Training advice Catriona Morrison rrison

Pro triathlete

EXPERT ADVICE ON HOW TO STAY IN SHAPE BETWEEN RACES ABROAD AND HOW TO CHECK THAT YOU’RE HEALTHY ENOUGH TO COMPETE

Health advice Dr Tamsin Lewis Medical doctor and psychiatrist

QUESTION OF THE

MONTH

Training advice

HOW CAN I STAY FIT WHILE TRAVELLING?

Roger Hamley, Sheffield

72

SEPTEMBER SEPTEMBER2013 2013

Catriona Morrison Pro triathlete FIRSTLY, ON THE day of travel and the day after travel, make sure that any training you do is reduced in both intensity and duration. Hard training reduces the efficacy of your immune system, so don’t increase the risk of catching a bug on your journey. Wash your hands as frequently as possible to keep those germs at bay. Hydrate constantly, particularly if you’re travelling by plane, and be mindful of nutrition – pack healthy snacks. Book an aisle seat if possible and get up and down like

you have ants in your pants. Activate your calf muscles to pump blood through your lower limbs and minimise swelling. Wear compression socks on the plane and for the remainder of the day when you travel. A gentle spin, jog or swim when you get to your destination will blow away some of the lethargy.

POST-RACE TIPS Do a gentle warm-down after the race and, if possible, have a gentle massage to flush out your legs. Fuel up with plenty of carbs, protein and hydration. Pack snacks for afterwards if you know you won’t have the opportunity to eat a main meal for a while. If

Photo Corbis

This summer I’ll be doing four triathlons in four weeks, two of them in Europe. I’m worried about recovering properly between each race, but also about losing fitness during that time. It’ll be hard to train because I’ll be away from home, in places I don’t know very well. I imagine this is something pro triathletes deal with regularly. Do your experts have any advice on what I can do to stay fit?

Don’t overdo it trying to make up for training time lost in transit – you could make things worse


SOLVED EXPERT ADVICE Health advice

SHOULD I DITCH THIS TRI FOR MY OWN SAFETY? Reading your article on Ironman South Africa, I was sorry to hear of the deaths of two competitors. This made me think. I’ve entered a middledistance triathlon in the Cotswolds this summer but I’m getting nowhere with my training. I’m recovering from a calf injury and between family life, work and trying to get my mojo back, I don’t think I’ll be ready. This is my first middledistance race and I’m not giving it the commitment it deserves. After six triathlons and one 160km ride in 2012, I’m tired. The question is, should I pull out for the safety of myself and other athletes? Graham Turner Crediton, Devon

Dr Tamsin Lewis Medical doctor and psychiatrist

Triathlon puts a lot of demands on your body but serious injuries are rare, and fatalities rarer still

undertrained entering Ironman triathlons all over the world, and they still get round OK.

FATIGUE As for your problem, it could be that you’re fatigued. Most people will be vitamin D deficient after a winter with minimal exposure to sun. This causes fatigue, worsens muscle ache, slows recovery and can cause or worsen depressive symptoms. You can get your levels checked (ask your GP) but I’d start taking a vitamin D supplement.

FIRSTLY, IT’S important to look at why deaths like those at Ironman 70.3 South Africa happen. In the majority of cases, it isn’t because the person isn’t fit enough to race – it’s because they have an underlying heart condition or other problem which the stress of the event uncovers. Death in triathlon is very rare in relation to the number of people taking part globally. I see many people who are vastly

HEALTH

you can, try to avoid travelling on the day after the race. Have an easy day, making sure to do a gentle swim, bike or run. You may want to consider packing a foam roller so you can give your body some TLC.

exercise for a couple of days after each race to ensure maximum recovery. You’ll then have two or three days to do more intense sessions in each of the disciplines. You shouldn’t try to do the same volume and intensity of training that you’d normally do. Instead, reduce the duration of the sessions and the number of intense intervals that you do. I’d aim to do 50 to 75 percent of my normal training volume and intensity if I was doing back-to-back races. It’s important to listen to your body – don’t be afraid to back off if you’re feeling tired. If you can’t get your head around reducing your training load then you may want to prioritise the races that are more important to you.

TRAINING BETWEEN RACES Without knowing your current training and fitness level, I can offer a few basic guidelines in this area. What’s important to remember is that each race is, in effect, a super-hard training session. You need to let your body recover, but you also need to prime it for the next race. I’d suggest sticking to gentle aerobic

You could also request a health check from your GP. Mentioning symptoms such as headache, fatigue and low mood should chivvy them along a bit. Ask for a full blood count, iron (ferritin), vitamin B12 and thyroid function tests. Ask them to listen to your heart too – if there are any concerns they can refer you for an ECG. If you want to do this quickly, you can book a private check with someone like Bupa.

TRAINING You’d be surprised how little training will get you through a middle-distance race. The swim is the biggest concern for many, and anxiety plays a big part in this. Doing an open-water swim (preferably coached) before the race will help your open-water skills and confidence. If time is an issue, run off the bike every time you cycle (say twice per week) even if it’s only for 15 minutes, as it ingrains the motor patterns into your leg muscles. The most time-effective way to get some bike work done is to use a turbo trainer. Ten three-minute sessions of big gear work as a main set would help. As for running, frequent short runs are better than long infrequent runs. Morning runs on just coffee, before breakfast, once per week will make you a better fat burner. Finally, if you have a bad week of training and you lose your mojo, learn to accept it, move on and try again. It’ll be worth it when you cross the finish line this summer.

This way, certain races simply become hard training sessions under pressure. They become integrated into your normal training routine and your focus is to prepare for an upcoming ‘A’ race.

Ask our experts Send your questions to: SOLVED!, Triathlon Plus, Future Publishing, 30 Monmouth Street, Bath, BA1 2BW Email: triathlonplus@futurenet.com

SEPTEMBER SEPTEMBER2013 2013

73


TRAININGZONE The plan

CONQUER YOUR FIRST OLYMPICDISTANCE TRI FOLLOW THIS FLEXIBLE TRAINING PLAN TO GET IN SHAPE IN JUST 12 WEEKS

Is this plan for you? Before beginning these plans you should already be able to: Swim 200m non-stop Cycle 40mins non-stop Jog 20mins non-stop

Meet the expert Phil Mosely Our coaching editor is a multiple national and world age-group championship medallist, with eight years of coaching experience

LET’S MAKE no bones about it – Olympicdistance triathlons are tough events. They begin with an outdoor swim that’s just short of a mile, then you face a 40km cycle before tackling a 10km run on already tired legs. It’s not something you can just turn up and do without preparing for. At the same time, you

don’t need to have the strength and talent of a superhero. All it takes is patient training and dedication sustained over a three-month period. This 12-week training plan will whip you into shape without absorbing every spare minute of your life, so if you have a family or lots of work commitments, it’s a good one for you to follow. The workouts usually take less than an hour and there are optional sessions each week that you can miss when other commitments get in the way. You can also swap the days around so that it fits in with your life. Just try to avoid too many back-to-back hard days, and take a rest day if needed. Many of the sessions tell you to train in a particular Training Zone. For example: “Run

How it works

YOU R K E 12-WEN PLA

Get your guide ready to go Photos Human Race - Matt Alexander

10mins in Zone 2”. This is to make sure you train at the right intensity, as you’ll improve quicker that way and it’ll help you avoid injuries and fatigue. There’s also the option of walking a bit during some of the run sessions. If you’re an experienced runner, you probably won’t need to do this. For everyone else, the walking sections are there to give you some respite and let your heart rate come down. Forget “no pain, no gain” – you’ll improve faster by walking occasionally, as you’re less likely to get injured. To help you stay in the right Training Zones you can either use our guide opposite to estimate your intensity (known as Rating of Perceived Exertion) or a heart-rate monitor watch. They’re available from about R375 upwards.

YO 12-WU R E P L A NEK

YOU 12-W R P L AEEK N

Flexible Training for busy y lifestyles

Cut out the guide following the dotted outline

Fold the guide in quarters using the fold guides

Now carry it with you for reference while training

OLYMPIC DIS ST TA ANCE

GET IN SHAPE FOR YOUR TOUGHEST TRIAT CHALLENGE YET WITH OUR 12-WEEK PLANHLON

74

SEPTEMBER SEPTEMBER2013 2013

32Gi 32G 2Gi Gi OFF OFFICIAL OFFIC FFIC FFICIA ICIA IAAL TR IAL TRAI TRAINING RAI AINI AIN NING NNI ING NGG PPLAN LANN PARTNER LLA PARRT PA RTNE RTN NEERR NER


THE PLAN OLYMPIC DISTANCE TRAINING ZONES FOLD2

YOUREK E 12-WA PL N

TRY TO WORK to the prescribed training zones explained below as these will help you train at the right intensity for each session. This will help you to develop specific aspects of your fitness, as well as making sure that you don’t overdo it. You can either estimate your intensity, using the Training Zone descriptions, or use a heart-rate monitor for a more precise measure. If you use a heart-rate monitor, use the percentages provided, and subtract them from your maximum heart rate to calculate your zones. Going on feel (Rating of Perceived Exertion, or RPE) can take time to fine-tune but is a potent means of gauging training intensity when you become good at it. Tools like cycle power meters and GPS watches will also help track your training progress, but they’re not essential for this plan. These Training Zones are only a guide, so don’t worry about being overly-precise with heart rates because they’ll fluctuate anyway. Be mindful of your training intensity and pacing, but more importantly, be consistent, get out there and enjoy your training.

TRAINING DESCRIPTION HEART RATE RPE 1-10 ACCUMULATED INTENSITY ZONE (%MAX)

Flexible training for busy lifestyles

OLYMPIC DISTANCE

GETINSHAPEFORYOURTOUGHES GET IN SHAPE FOR YOUR TOUGHEST TRIATHLON CHALLENGE YET WITH OUR 12-WEEK PLAN

1

Recovery

55-70

<2

1-6hrs

Easy

2

Endurance

70-75

2-3

1-3hrs

Steady

3

Tempo

75-80

3-4

50-90mins

Comfortable

4

Threshold

80-88

4-6

10-60mins

Uncomfortable

5

VO2 max

89-100

>7

12-30mins

Hard to v. hard

KEY: ALT Alternate between, WU Warm up, MAIN Main set, WD Warm down, FC Front crawl, BR Breaststroke, PULL Front crawl with a pullbuoy float between your thighs, KICK Kick with a float held out in front, BPM Heartbeats per minute, Z1 Training Zone 1, Z2 Training Zone 2 Z3 Training Zone 3, Z4 Training Zone 4, Z5 Training Zone 5

LOG WORKOUTS FOR FREE: TRAINING.TRIRADAR.COM

FOLD1

WEEK 01

WEEK 03

WEEK 02

WEEK 04

Sun

Run/walk 4 miles Aim for Z3, even if it means walking regularly

Optional 45mins Easy ride outdoors

Mon Tue

Short run 25mins WU 15mins in Z2-3 (run/walk) MAIN 5mins running non-stop, building intensity as you go, until you’re running flat-out in the last minute WD 5mins in Z2 (run/walk)

Optional Repeat Monday swim session again

Wed

Optional Repeat Monday swim session again

Spin class (or gym bike/indoor trainer) 55mins WU 10mins easy/steady pedalling in Z2. 10mins in Z3, alt 20secs low cadence, high resistance/40secs spinning MAIN 6x3mins hard (ignore heart rate) with 2min easy spin recoveries WD 5mins v. easy recovery spinning

Thur

Cycle indoors 30mins WU 10mins easy/steady pedalling in Z2. 5mins building your intensity gradually to Z3-4 MAIN 5mins, alt 30secs flat-out hard/30secs easy spin WD 10mins v. easy recovery spinning

REST DAY Run/walk 4.5 miles Aim for Z3, even if it means walking regularly

Optional 45mins Easy ride outdoors

32Gi OFFICIAL TRAINING PLAN PARTNER

Fri

Run speed reps 30mins WU 15mins in Z2-3 (run/ walk) MAIN 9x50secs hard (ignore heart rate), 20sec rests WD 5mins in Z2 (run/walk)

Sat

REST DAY

Sat

Spin class (or gym bike/indoor trainer) 1hr WU 10mins steady pedalling in Z2. 10mins, alt 10secs v. hard, 50secs v. easy MAIN 7mins in Z4, 3mins easy spin. 6mins in Z4, 3mins easy spin. 5mins in Z4, 3mins easy spin. 4mins flat-out hard WD 10mins v. easy recovery spinning

Swim 1,000m WU 300m BR MAIN 4x50m FC, 30sec rests. 100m BR. 4x50m PULL, 30sec rests. WD 200m easy BR

Swim 1,300m WU 200m, alt 50m BR/25m FC. 100m KICK. 100m, alt 50m BR/25m FC MAIN 10x25m PULL, 30sec rests. 200m BR. 100m KICK. 6x25m FC, 30sec rests WD 200m easy BR

Sun

Optional If you have the time and energy, do the Monday swim session again

Thur

Run speed reps 30mins WU 15mins in Z2-3 (run/ walk) MAIN 10x40secs hard (ignore heart rate), 20sec rests WD 5mins in Z3 (run/walk)

Fri

Tue

Swim 1,450m WU 400m, alt 50m BR/25m FC MAIN 4x25m FC with pullbuoy between ankles, 15sec rests. 200m BR. 4x25m KICK with a float held out in front. 150m BR. 4x25m PULL, 15sec rests. 4x25m KICK. 100m BR. 4x25m FC WD 100m easy BR

Wed

Mon

RECOVERY AND ADAPTATION WEEK Swim 1,500m WU 400m BR MAIN 100m FC, 45sec rest. 200m BR, 45sec rest. 100m PULL, 45sec rest. 100m KICK hard. 4x50m FC, 30sec rests WD 400m easy BR

Run 5 miles Steady run or run/walk. Aim for Z3

Optional Repeat Monday swim session again

Run speed reps 35mins WU 15mins in Z2-3 MAIN 8x30secs hard (ignore heart rate), 20sec rests. 2min rest. 6x30secs hard, 20sec rests WD 5mins in Z2

REST DAY

REST DAY

Short run 25 mins WU 15mins in Z2-3 (run/walk) MAIN 5mins running non-stop, building the intensity as you go until you’re running flat-out in the last minute WD 5mins in Z2 (run/walk)

Outdoor ride 1hr Ride at a steady pace. No heart-rate monitor needed. Don’t worry about intensity

Optional 30mins Easy ride outdoors

SEPTEMBER SEPTEMBER2013 2013

75


TRAININGZONE WEEK 05

WEEK 07

WEEK 06

WEEK 08

Outdoor ride 1hr Steady pace

Open-water swim 20-30mins Easy swimming outdoors in a wetsuit (in company)

WEEK 09

Mon Tue

Short run 30mins Run non-stop in Z2-3

REST DAY

Outdoor ride 1hr Leisurely pace

Optional 20-30mins Open-water swim

Wed

Optional 45mins Spinning class or hilly outdoor ride

Optional 45mins Spinning class or hilly outdoor ride

Optional 45mins Spinning class or hilly outdoor ride

Run speed reps 45mins WU 15mins in Z2-3 MAIN 4x3mins hard (ignore heart rate), 3min rests WD 5mins in Z2

Run speed reps 45mins WU 15mins in Z2-3 MAIN 2x9mins in Z4-5, 3min rests WD 5mins in Z2

REST DAY Outdoor ride into run (brick session) 1hr 25mins Ride for 1hr 20mins at a steady pace. Go extra hard up the hills. Go straight into a 5min hard run

Outdoor ride into run (brick session) 1hr 25mins Ride for 1hr 20mins at a steady pace. Go extra hard up the hills. Go straight into a 5min hard run

Open-water swim 20-30mins Easy swimming outdoors in a wetsuit (in company)

Open-water swim 20-30mins Easy swimming outdoors in a wetsuit (in company)

WEEK 11

WEEK 10

RACE WEEK

Open-water swim 20-30mins Easy swimming in a wetsuit

SEPTEMBER SEPTEMBER2013 2013

Mon Tue

Optional 45mins Spinning class or hilly outdoor ride

Wed

Optional 45mins Spinning class or hilly outdoor ride

Run reps 40mins WU 10mins in Z2-3 MAIN 2x10mins in Z4, with a 3min jog/walk recovery in between WD 5mins in Z2

Thur

Tempo run 35mins WU 15mins steady run/walk MAIN 15mins tempo WD 5mins steady run/walk

REST DAY Run 3 miles Steady. Aim for Zone 3. Donâ&#x20AC;&#x2122;t go too hard

Run 6 miles Steady run/walk

REST DAY

Fri

Outdoor ride 1hr Leisurely pace

Run 6.5 miles Steady run in Z3, except for mile 5, which should be in Z4

Swim 1,600m WU 100m BR, 15sec rest. 100m PULL, 15sec rest. 100m KICK, 15sec rest MAIN 3x400m non-stop, 1min rests WD 100m BR easy

REST DAY

Outdoor ride into run (brick session) 1hr 35mins Ride for 1hr 30mins at a steady pace. Include a 10min hard effort. Into 5min hard run

Sat

REST DAY

Swim 1,500m WU 100m BR, 15sec rest. 100m PULL, 15sec rest. 100m KICK, 15sec rest MAIN 1km non-stop (BC, FC, PULL, or a combo of all three; preferably FC) WD 100m KICK, 100m BR easy

Outdoor ride into run (brick session) 1hr 35mins Ride for 1hr 30mins at a steady pace. No heart rate monitor needed. Into 5min steady run

Open-water swim 20-30mins Easy swimming in a wetsuit (in company)

Sun

Mon Fri

Tue Wed Thur

Short run 30mins Run non-stop in Z2-3

Sat

REST DAY

Sun 76

Short run 30 minutes Run non-stop in Z2-3

REST DAY

WEEK 12

RECOVERY AND ADAPTATION WEEK Swim 1,000m WU 300m BR MAIN 4x50m FC, 30sec rests. 100m BR. 4x50m PULL, 30sec rests WD 200m easy BR

Run 6 miles Steady run or run/walk. Aim for Z3

Thur

Run 6 miles Steady run or run/walk. Aim for Z3

Fri

Sat Sun

REST DAY

Short run 30 mins Run non-stop in Z2-3

Swim 1,500m WU 300m BR, 15sec rest. 100m PULL, 15sec rest. 100m KICK, 15sec rest MAIN 8x50m fast, alt 50m FC/50m BR, 15sec rests. 100m KICK. 6x50m fast, alt 50m FC/50m BR, 15sec rests. 100m KICK. WD 100m BR easy

Sat

Run speed reps 30mins WU 15mins in Z2-3 MAIN 4x1minhard (ignore heart rate), 30sec rests. 2min rest. 3x1min hard, 30sec rests WD 5mins in Z2

Swim 1,400m WU 100m KICK, 15sec rest. 200m BR, 15sec rest. 100m KICK, 15sec rest MAIN 300m BR, 45sec rest. 100m PULL, 30sec rest. 100m KICK, 15sec rest. 100m FC, 30sec rest WD 100m KICK, 15sec rest. 200m BR, 15sec rest. 100m KICK, 15sec rest

Swim 1,000m WU 300m BR MAIN 4x50m FC with 30sec rests. 100m BR. 4x50m PULL with 30sec rests. WD 200m easy BR

Sun

Mon

Optional 45mins Spinning class or hilly outdoor ride

Fri

Wed

Run 5 miles Steady run or run/walk. Aim for Z3

Thur

Tue

RECOVERY AND ADAPTATION WEEK Swim 1,500m WU 2x(100m KICK, 100m BR) with 15sec rests MAIN 2x(100m FC, 45sec rest. 100m KICK, 15sec rest. 100m PULL, 45sec rest. 100m KICK, 15sec rest) WD 300m easy BR

Open-water swim 20-30mins Easy swimming in a wetsuit (in company) , but sprinkle in 8x50m hard efforts from treading water start

Outdoor ride 45mins Steady pace

REST DAY Swim 1,000m WU 100m BR, 15sec rest. 100m PULL, 15sec rest. 100m KICK, 15sec rest MAIN 400m FC non-stop WD 100m BR, 15sec rest. 100m PULL, 15sec rest. 100m KICK, 15sec rest

Optional 20mins Easy bike or open-water swim

RACE DAY

Swim 1,500m, bike 40km, run 10km

32Gi OFFICIAL TRAINING PLAN PARTNER


332Gi 32 2Gi OOFFICIAL F IC FF ICIAAL TTR TRAINING RAI AINNIING ING NG PPLAN LAN PARTNER LAN LA PART PA PART RTNE NER NE

SEPTEMBER 2013

77


78

SE EPT PT E PTEM EM MBE BER 2013 220 0133 013 SEPTEMBER


SUMMER MME MME E BUYER’S GUIDE

32Gi

FOODBAR www.32Gi.com

32Gi

ENDURANCE ENERGY CHEWS

32Gi® Foodbar’s are a delicious meal in a wrapper. www.32Gi.com They are an ideal energy 32Gi™ Chews were designed as a meal or source for all sporting gel replacement during a sporting event. activities, providing Each packet of chews is equivalent to two +-240 calories of healthy small bananas or boiled potatoes in energy carbohydrates, protein and provision and sugar response. The 32Gi™ fats. They can be used as a Chews are a very popular energy source in pre or training/racing meal, any endurance event. Boasting a melting a post training recovery point of around 90 degrees Celsius, the meal or just as a snack Chews can be removed from the packaging during the day. prior to an event and left loose in a cycling Suitable for children and jersey or running shorts and eaten when diabetics. required. The Chews are very easy to chew and swallow quickly as they are designed to keep the airways open, leaving no residue in the mouth at all.

32Gi

CHEWABLE ENERGY TABS www.32Gi.com

32Gi™ Chewable Endure & Accelerate Energy Tabs are based on 32Gi™‘s highly successful energy drinks, Endurance and Accelerate. It is not always convenient to carry a water bottle or mix a sachet of energy drink on route in a training or racing session, specifically in an endurance running event. 32Gi™ sought to ensure a simpler way of providing energy requirements. 32Gi™ Energy Tabs come in a convenient carry tube that contains 10 x 5gram chewable tablets, providing hours of energy. 32Gi™ Energy Tabs are an optimum drip feeding system, where an athlete can chew the energy tabs separate to his water consumption, making it a lot easier to consume in an event. This also allows the athlete to worry about hydration separately and not have the issue of over or under hydration.

32Gi

RECOVER www.32Gi.com 32Gi™ Recover is a high quality ratio blend of 100% vegetable protein isolate combined with carbohydrates. 32Gi™ Recover contains all the essential and non-essential amino acids to maximise muscle recovery. Recover is an excellent protein supplement with no unnecessary ingredients, only those critical to muscle and glycogen recovery. Recover can also be consumed as a pre training or racing meal or even as a meal during a long endurance event. Recover is the first endurance protein recovery sports drink suitable for vegans and diabetics.

32Gi

ACCELERATE www.32GI.com 32Gi launches its first professional specific sports energy drink, Accelerate.Accelerate was designed to meet the needs of athletes who require a quick releasing sports drink that still provides balance and sustainability. Accelerate provides the natural combination of ingredients when the muscles need a faster intake of glucose.

SEPTEMBER 2013

79


USN

VO2 MAX RRP- R329.95

USN

HYDRATOR FIZZ RRP- R94.95

Developed to provide bio-available forms of iron, essential for red blood cell formation. Elemental iron is essential for red blood cell function, gas exchange, oxygen uptake and transport, and it forms an essential component of myoglobin. Formulated for ATP formation to assist with a delay in fatigue, along with lactic acid buffers to reduce the effects of fatigue and improve performance.

Strenuous exercise can lead to electrolyte losses through sweat, with sodium and potassium being lost in the greatest amounts, while magnesium and chloride are also lost. This results in a marked decrease in performance, dehydration, loss of normal nerve and muscle function and excessive body heat. Hypotonic Electrolyte Hydrator Fizz offers a boost in electrolyte levels, helping you restore optimal electrolyte and essential phosphate balance.

USN

USN

EPIC PRO ALL-IN-ONE RRP- R429.95 Apremiumintra-andpost-workoutperformance and recovery supplement, scientifically formulated with PeptoPro®, Vitargo® & other fast acting nutrients for peak performance & instant muscle recovery. Epic Pro All-in-One is precisely formulated as an elite post-training/ event recovery drink and/or a comprehensive energy, amino acid and electrolyte replacement drink to use during long periods of intense physical activity such a multi-day sport events, Ironman events, marathons etc.

CYTO GEL RRP- R12.95 PER SACHET Developed to cater for intense short-distance and ultra-endurance athletes. The gel replenishes electrolytes and minerals in sufficient quantities during activity (if used as directed), reducing the risk of cramping. It combines both high and intermediate Glycaemic Index (GI) carbohydrates, which have been shown to promote exercise performance and tolerance, as well as muscle recovery, during physical exercise.

Send your answers to glen@triathlonplussa.co.za and stand a chance to win. Winners will be selected at random. This offer is for a limited time only and restricted to South African residents. This prize is not transferable and cannot be exchanged for credit in anyway. Prizes, excluding the free entry will be handed out at registration at the event.If not all criteria are fulfilled, entries will be void. Terms and conditions apply.

80

SEPTEMBER 2013


CYTOSPORT CYTOSPORT

CYTOMAX DROPS

MUSCLE MILK RTD www.musclemilk.com

www.cytomax.com

414ml Muscle Milk Ready-to-Drink (RTD) is a proteinenhanced functional beverage that promotes sustained energy, lean muscle growth, and recovery from exercise with a milkshake-like taste. Muscle Milk provides a precise blend of 25 grams of premium protein, healthy fats, good carbohydrates, and 20 vitamins and minerals in a lactosefree, gluten-free formula.

Cytomax Energy Dropsâ&#x201E;˘ are a fully portable, chewable means by which athletes can carry additional fuel on longer efforts or when travelling. Delivering a precise blend of carbohydrates and essential electroly tes, Cytomax Energy Drops may be used before and during training. Each portable pouch provides ten individual chews.

email: thewrightstuff@501.co.za

email: thewrightstuff@501.co.za

CYTOSPORT

CYTOSPORT

MUSCLE MILK 1KG

CYTOMAX 2KG

www.musclemilk.com

www.cytomax.com

Muscle Milk consists of a precise blend of multi-source proteins, functional fats, lowsugar carbohydrates and 20 vitamins and minerals in a lactose-free formula. Muscle Milk is an ideal nutritional choice whether you are a performance athlete, watching your diet, or simply desire to gain strength & maintain lean muscle mass.

Exclusive to Cytomax products, Alpha-L-PolyLactateâ&#x201E;˘ is a proprietary energy source proven to provide energy longer and faster. Cytomax lowers acid in muscles, which prevents burning and cramping during training and helps reduce soreness and speed recovery.

email: thewrightstuff@501.co.za

email: thewrightstuff@501.co.za

BIOGEN

ENERGY GELS www.biogen.co.za

As a renowned supplier of sports, vitamins and energy products, Biogen have finally reintroduced the ever popular glycogen and electrolyte replacement Energy Gels back onto the market. Providing a combination of slower and faster releasing carbohydrates and electrolytes, Biogen Energy Gels offer an ideal and convenient way to boost energy and improve performance whilst reducing fatigue and cramping. Now in 3 brand new, tasty flavours including Naartjie, Vanilla and a caffeine variant in the form of Cafe Latte. Available from Dis-Chem Pharmacies, Leading Pharmacy Group and Cycle Lab stores nationwide. For more info visit: www.biogen.co.za or follow @BiogenSA on Twitter.

SEPTEMBER 2013

81


FIT

BIOGEN GEN

CARBOSUPREME ENERGY RGY HYDRATION DRINK PORRIDGE DGE www.fitsportslab.com www.biogen.co.za n.co.za This extreme endurance fuel helps to spare glycogen stores and regulate blood sugar levels. Its low acidity aims to combat lactic acid, and it’s suitable for diabetics. Fit Carbosupreme also contains a full complement of minerals, vitamins, antioxidants, amino acids and electrolytes to assist in cell hydration, prevent cramping, accelerate muscle recovery, and continually support and strengthen the immune system. It’s also the most cost effective supplement on the market! Fit Carbosupreme comes in individual 45g sachets (R15 for one serving), a refill box of 20 45g sachets (R240), a 1.8kg tub (R330 for 40 servings), and a 3.6kg tub (R550 for 80 servings). All prices include VAT.

SCICON

AERO CYCLE COMFORT PLUS www.asgsport.co.za

LOUIS GARNEAU TRI X-SPEED SHOES RRP- R1400 inc. VAT www.fitsportslab.com Louis Garneau’s Tri X-Speed Shoes are the ideal entry-level tri shoes and offer a host of great features for a competitive price. The offset positioned Power Flex strap extends from the inner arch to the outer tendons to secure heel placement and reduce metatarsal pressure - which means no numb toes! The rear pull hoop is anchored from the bottom of the heel for an efficient and quick pull-on, while the synthetic leather and mesh support is breathable, providing comfort and support as well.

SUPERZEST

SUPERZEST ENERGY TONIC www. peppina.co.za

Superzest has been relaunched into the energy syrup/drink market as a highly effective energy whack! Superzest Tonic can be used effectively by athletes, busy professionals, shift workers, students, bodybuilders, long distance drivers and anyone else requiring a boost of energy. Taking just 10 – 15ml will boost your energy immediately. Superzest contains high amounts of caffeine, taurine and Vitamin B to keep you performing at your best! For more information you can go to www.peppina.co.za or email:info@peppina.co.za

82

SEPTEMBER 2013

SIDI

T3 RRP-R2390 inc. VAT www.asgsport.co.za


FTECH

WATTBIKE

CUSTOM TRI KITS www.asgsport.co.za

WATTBIKE www.wattbike.com

If your experience of training indoors is sitting for hours on a turbo trainer randomly pedalling away, then you might just have been wasting your time. Training using heart rate and power on a Wattbike means you can exercise at exactly the right intensity for optimal gains based on your fitness. Establish your training zones on a Wattbike and you’ll have the most timeefficient training method available to a triathlete at any level.

PINARELLO

DOGMA 65.1 THINK 2

FFWD

FR6

www.asgsport.co.za

www.asgsport.co.za

This is the most chosen wheel set for the tourist rider and competitive rider looking for strong carbon wheels for clinchers. The F6R-c also comes with a DARC™ profile on the 58mm deep carbon clincher rims. It’s a great aerodynamic wheel that accelerates quickly and maintains speed very well. The joint of the aluminium brake surface is welded and the rim has wear indicators to advise when the rim needs to be replaced.

Pinarello debuted their 2013 Dogma 65.1 Think 2 at last year’s Tour de France, and the results were impressive: seven stage victories and the top two spots on the podium. An upgrade on the Dogma2, this version boasts the strongest carbon ever produced, which allowed Pinarello to strip weight from the frame while retaining its integrity. The Dogma 65.1 Think 2 provides a superb combination of ride quality, stiffness and handling. We thought the Dogma 2 was exceptional; the Dogma 65.1 proved us wrong!

YOU COULD BE A WINNER Enter now and stand a chance to win R10 000 worth of prizes Prize Winners will win: 1 x air ticket sponsored by Air Namibia flying from either (CT or JHB) 1 x 3 night accommodation package at the Swakopmund Hotel and Entertainment Centre Where the skeleton coast comes to life 1 x free entry

2 prize winners will be drawn to win

To enter simply email glen@triathlonplussa.co.za and stand a chance to win! Send your answers to glen@triathlonplussa.co.za and stand a chance to win. Winners will be selected at random. This offer is for a limited time only and restricted to South African residents. This prize is not transferable and cannot be exchanged for credit in anyway. Prize is subject to flight availability at the discretion of the Event Organisers. Flight tickets are sponsored from JHB/CT to Windhoek/Walvisbay. If not all criteria are fulfilled, entries will be void. Terms and conditions apply.

SEPTEMBER 2013

83


SPONSER

5-HOUR ENERGY

COMPETITION

ENERGY SHOT

www.cyclelab.com RRP- R175

Competition is focused on delivering the highest possible energy replacement during endurance events. The different absorption routes utilised enable an athlete to absorb more than the normal 1g of carbs per minute, as well as simultaneously providing both slow and fast energy release.

www.5hourenergy.co.za

Original 5-hour energy® was introduced in 2004. Light, portable and effective, 5-hour energy® shots quickly became the no nonsense way for working adults to stay bright and alert. It’s packed with B-vitamins and amino acids. It has zero sugar, zero herbal stimulants and four calories. For more information, contact info@energyshot-africa.co.za.

SPONSER

LIQUID ENERGY LONG www.cyclelab.com RRP- R28

Liquid Energy Long is a highly concentrated energy gel with both quick and slow release carbohydrate sources. Isomaltulose and barley fibres containing betaglucans delay the absorption of sugar into the blood to help keep sugar levels more stable. The neutral salty taste is also great for long rides!

SLOWMAG

LAUNCHES NEW PACKAGING www.slowmag.co.za

Slow-Mag, the market leading magnesium supplement by Merck Consumer Health, has recently launched its new pack design. The redesigned pack retains the key design elements, but boasts a premium look and displays the benefit statements on front of pack for new users to the magnesium category. So what is new? With regards to the product range, capsules are now in blister packs for convenience and improved portability. The capsules are also available in a new 10 pack, making it easier for consumers to trial the product and enter the magnesium category. Slow-Mag tablets are in a new wide neck bottle, allowing easy retrieval – a welcome change for anyone who has ever tried to get the cotton wool out of a bottle of Slow-Mag tablets. To find out more visit www.slowmag.co.za or contact us at www.facebook.com/SlowMagSA or on twitter@SlowMagSA. Rise to the challenge with Slow-Mag®.

TRIBRANDS

HEADSWEATS www.tribrands.co.za RRP- R230

TriBrands delivers Headsweats products nationwide, directly to the consumer’s door.TriBrands offers custom Headsweats products suited for sports clubs, companies and sports teams as well as official Ironman® branded hats and visors. Headsweats have become the preferred headwear of many athletes and their story proves the quality and passion that this company prides themselves on. Currently available online at www.tribrands.co.za

84

SEPTEMBER 2013


ORCA O

ORCA

T TRISUIT – WOMEN’S 226 KOMPRESSION SUIT K www.fluidlines.co.za w

WETS – MEN’S WETSUIT 3.8 www.fluidlines.co.za www.fluid

T 226 Suit has graduated compression panelling for The in increased blood flow/oxygenation and active co compression. The women specific tri-tech chamois of 4 4mm thickness offers comfort, shock absorption and a anti-bacterial properties. The 3-coil control front zip comfort co offers breathability and two rear pockets with re reflective trim for storage and visibility. The suit has a silicon si back neck label for comfort and low irritation and a contoured internal bra with zip for support.

The Orca 3.8 raises r the bar once again with the Exo-Cell The 2013 Orca 3.8 uses a combination BuoyancySystem. Sys of the Exo-Cell Exo-C System and Aerodome 2 to give the swim position. This combination utilises the optimum swi of each material to help you achieve buoyancy attributes attr equilibrium and a reduce drag. Your torso and legs are lifted higher in the water, optimising the swimming position, which whic in turn improves swim performance. Designed for swimming endurance distances, or for swimmers who wh will benefit from an improved torso and leg position in the water, the flexibility of the Orca 3.8 has with the introduction of also been enhanced e 11.5mm-2mm 1.5 mmm 2mm #44 cell Yamaoto neoprene panels on the areas along with the use of our arm and underarm und Skn lining. exclusive Infinity I

ORCA O

T TRISUIT – MEN’S CORE RACE SUIT C www.fluidlines.co.za ww Th Orca Core range offers a performance garment for The every type of triathlete. Whether you’re training or racing, eve do it in confidence with Orca Core. Boasting a tri-protect chamois of 6mm thickness; it has two rear pockets for cha secure storage and a 20.5cm inseam for extra comfort. sec The suit has a silicon back neck label for low irritation. Th

PUMA

FAAS 100

ORCA ORC

WET WETSUIT – MEN’S ALPHA ALP 1.5 www.fluidlines.co.za www.flu The 1.5 Al Alpha (named after the triathlon swim distance) wetsuit swim like you’ve never experienced offers a w Refined and re-engineered in consultation with before. Re world’s best triathletes. The 1.5 Alpha retains the the world Freestroke 3 System panelling but now has #44 cell Freestrok Yamamoto Neoprene panels throughout the chest, Yamamot back, arms arm and shoulders. With the addition of our exclusive Infinity Skn lining to these panels, the Alpha offers an unrestricted range of motion - so much so, people say it doesn’t even feel like they’re wearing many peo wetsuit. The 1.5 Alpha is the ideal wetsuit for those a wetsuit looking for fo a swim advantage without compromise. The Alpha offers the highest quality materials, 1.5 Alph performance features and fit. It is designed with seam performa reduction for larger areas of neoprene, which increases flexibility. We have also included another exclusive, Aerodome 2, allowing for great buoyancy and swim position.

RRP- R1199 www.puma.com

PUMA expands its successful FAAS collection with the FAAS 100 R. It’s built for runners who want to feel light and fast as well as get the most out of the ground beneath their feet. Ideal for training, this shoe has the least amount of cushioning in the Faas line, with a 0mm heel-to-toe drop that helps strengthen feet and lower extremities over time.

ORCA

PUMA

FAAS 300 V2 RRP- R999 www.puma.com The Faas 300 v2 has a lightweight and technical design that will perfectly suit the runner looking for a functional and lightweight training or racing shoe.

TRANSITION BAG www.fluidlines.co.za The Orca Transition Bag is every triathlete’s ultimate accessory! Kitted with a wet compartment, an expandable shoe compartment, a cycle helmet compartment as well as place for 2 water bottles! Comfortable to carry and with a hard wearing base, it has 70 litres of capacity and a high contrast interior to make sure you find everything you put in it!

SEPTEMBER 2013

85


GU

ELECTROLYTE BREW DRINK www.guenergy.co.za GU Electrolyte Brew Drink is water’s new best friend. The fact is, when you swim, bike and run you sweat more than just water. So when you drink, you have to have a special Brew with the right amounts of sodium, potassium and carbohydrates to bring your system back into balance. To add taste to this performance, GU Brew has a light, mildly sweet and all-natural flavouring and colouring perfect for triathlons. This allows triathletes to keep drinking, helping you perform better and go longer.

GU

LEMON CHOMPS ENERGY CHEWS www.guenergy.co.za GU Chomps Energy Chews offer a change from gels and an answer to that moment in your swim, bike or run when you just have to have something to chomp on. GU Chomps utilise GU Energy Gel’s proven blend of carbohydrates, amino acids, antioxidants, caffeine, electrolytes and Vitamin C & E, but in a chewable form. GU Chomps are based on GU Energy Gels, which means that GU Chomps perform even better than they taste! GU Energy Labs is proud to announce the expansion of this great range with the introduction of the new Lemon flavoured GU Chomps Energy Chews, available at selected independent sports retailers nationwide.

GU

CHERRY BLAZE ENERGY GEL www.guenergy.co.za GU Energy Gels provide triathletes with an optimal blend of carbohydrates, our proprietary GU amino blend, electrolytes, caffeine and a full serving of Vitamin C & E to deliver high-quality, easily digested and longlasting energy for triathletes at all levels and distances. GU is engineered to do one simple thing: provide your body with the essential requirements it needs to keep going for kilometre after kilometre and hour after hour. GU Energy Labs is proud to announce the expansion of this great range with the introduction of the new Cherry Blaze flavoured GU Energy Gel, available exclusively through Sportsman’s Warehouse stores.

GU G

R ROCTANE ULTRA ENDURANCE E DRINK www.guenergy.co.za ww Ar you a committed, competition-loving ultra-endurance triathlete? Does Are fas faster, higher, longer...colder, darker and deeper ring a bell? Do you live in the #HurtBox? Then GU Roctane Ultra Endurance Drink is for you! Roctane drink is a carbohydrate intensive energy drink for committed endurance dri triathletes who are experienced and competitive and undertake long (4+ tria hours) or intense (above lactate threshold) efforts. Roctane drink contains ho the carbohydrates, electrolytes, taurine, caffeine and beta-alanine ultra endurance triathletes need to compete at high levels and comes in a super en light tasting, easy to mix formula for fuelling hour after hour after hour. lig

86

SEPTEMBER 2013


BONK TRIATHLON www.t3multisports.co.za The unique grass roots clothing label for those who like to swim, bike and run. With a focus on the camaraderie and lifestyle of being an endurance athlete, this clothing label aspires to be different, focused on n bringing new energy into the world of triathlon and endurance sport, combining mbining fresh and funky design with a fun and relaxed take on things. Hoodies, T-shirts and accessories are available in South Africa through T3 Multisports .

T-shirts, hoodies and race accessories for those who like to Swim, Bike and Run.

Triathlon is not just a sport, itâ&#x20AC;&#x2122;s a way of life. bonk@t3multisports.co.za | www.t3multisports.co.za

SEPTEMBER 2013

87


PUMA

ACTV

www.puma.com Grounded in the principle of athletic taping, in which strips of fabric are placed directly onto an athlete’s skin in specific patterns intended to help with muscle support, PUMA’s latest range of training tights, shorts and tops goes one step further with PUMA tape built directly into the garments. During workouts, the innovative garments are designed to work with the body, helping to maximise muscle power. er. PUMA ACTV fuses the benefits fits of compression technology gy with athletic taping in order to create an easy-to-use performance offering. With PUMA ACTV, elasticised ed silicone tape is strategically lly placed on the inside of the he garments to provide microromassage in specific areas of the he skin, which may help enablee a faster and more effective ve energy supply to the muscles. s.

WIN WITH PUMA are giving away 2 pairs of FAAS 100 R running shoes each valued at R1199. To win tell us which Top ITU athlete from South Africa, do PUMA currently sponsor? Send the name of the athlete to glen@triathlonplussa.co.za and stand a chance to win 1 of 2 pairs of the PUMA FAAS 100 R Send your answers to glen@triathlonplussa.co.za and stand a chance to win. Winners will be selected at random. This offer is for a limited time only and restricted to South African residents. Both pairs of shoes supplied are the Men’s Faas 100 running shoe. No Ladies specific shoe are available! If not all criteria are fulfilled, entries will be void. Terms and conditions apply.

88

SEPTEMBER 2013

HUUB

AXENA

www.t3multisports.co.za The aXena is a project that has taken over 12 months of refinement and working with athletes across the globe. The result is a product aligned with one of the most discerning and amazing athletes of the modern female triathlon scene. Caroline Steffen, also known as ‘Xena’ Huub have taken the NBR composite -39 X-O skeleton™ and wrapped the thighs and hips to deliver increased buoyancy and improved body alignment. Combined with the exclusive Bicep-Release™ and Calf Release™. The combination of 3mm upper body flexibility which is un-matched in the industry, and 5mm composite materials, that has been tested to be significantly more buoyant than any other neoprene on the market.

HUUB HU

TRANSITION T BAG www.t3multisports.co.za ww If th there is one bag you need for triathlon, it’s the Huub-220 AYS bag. Now we all love our plastic boxes, but there is nothing noth trickier to move around in transition. This bag has enough space for all your race day gear and is designed to be eno comfortable enough to exercise with. The waterproof com compartment is big enough to carry up to a size XL wetsuit. com Huge Hug 32 litre volume to store all your essential tri gear. Waterproof storage area for wetsuits and tri-suits (up to Wat size XL). Storage compartments for shoes and helmets. Multiple pockets for storing tools, cards and key essentials. Mul Padded straps for active comfort. Back padding with mesh Pad fabric fabr for cooler body moulded comfort. Large entry for ease of kit location. Reflective trim for night/morning riding. Inner mesh sleeve for laptops and goggles.


ADIDAS

BOOST RRP- FROM R1299 TO R1699 Since its introduction to the South African market at a local launch event in February 2013, the Energy Boost running shoe has revolutionised the running world. Featuring the groundbreaking cushioning technology BOOST™, which provides the highest energy return in the running industry, it has set a new benchmark for running footwear. BOOST™ technology is now being rolled out to more adidas running footwear. In addition to the Energy Boost franchise, which will be available in four new colour ways for both men and women, BOOST™ cushioning is now also available in the adistar, adizero and Sonic running footwear families.   The key to the BOOST™ innovation lies in thousands of small energy capsules which make up the footwear’s distinctive midsole. With their unique cell structure, these capsules store and unleash energy more efficiently in every stride. As a result, BOOST™ at last combines the previously contradicting performance benefits of soft cushioning and responsiveness to give runners a running experience unlike any other. The revolutionary cushioning material also maintains its performance in almost any conditions, at unparalleled levels and over hundreds of kilometres.   With this reintroduction of Boost also comes the bold initiative, Revolution 30, which kicks off across all adidas Concept stores, selected Totalsports, Sportsmans Warehouse, Cross Trainer and other running specialist stores.

BIOGEN

ENERGY OATS BARS www.biogen.co.za

A Great tasting, high performance endurance bars with added L-glutamine, electrolytes, D-ribose & phosphates. An ideal electrolyte replacement that also boosts energy levels! Biogen Energy Oats Bars combine great taste with quality ingredients in order to assist with better performance, or just for an anytime energy snack in the day. These crunchy, rolled oat textured energy bars are available in both a chocolate coated apple flavour as well as a sweeter, yoghurt coated berry option.

KINVARA 4

KINVARA

LADIES RRP- R1499

TR MEN’S RRP- R1249

Building on its award winning pedigree, the Kinvara 4 is a perfect synthesis of celebrated design elements from previous versions. Kinvara loyalists will love the upgrade from ProGrid to PowerGrid in the heel landing zone for even smoother transitions and an improved overall ride (PowerGrid is a lighter yet more durable compound than ProGrid), in addition to the redesigned upper that continues to utilise FlexFilm for a lightweight, natural feel in the forefoot and toebox areas. Weight: 190 gm.

The Kinvara TR was designed for the trail runner seeking a lightweight and low-profile shoe. FlexFilm locks the foot in place throughout the gait cycle, while the midsole features an EBO plate for added protection. Weight 240 gm. 4mm heel-to-toe offset.

KINVARA 4

PEREGRINE 3.0

MEN’S RRP- R1499

MEN’S RRP- R1349

Building on its award winning pedigree, the Kinvara 4 is a perfect synthesis of celebrated design elements from previous versions. Kinvara loyalists will love the upgrade from ProGrid to PowerGrid in the heel landing zone for even smoother transitions and an improved overall ride (PowerGrid is a lighter yet more durable compound than ProGrid), in addition to the redesigned upper that continues to utilise FlexFilm for a lightweight, natural feel in the forefoot and toebox areas Weight: 218 gm.

Built with a 4mm offset and weighing only 280g, the Peregrine 3 delivers a light, low-to-the-ground feel ideal for varied terrain. The redesigned upper features FlexFilm for a sleek, seamless feel, while the External Bedrock Outsole (EBO) plate and moulded toe cap protect the foot from sharp surfaces. A gilly lacing system ensures a secure fit.

SEPTEMBER 2013

89


RUDY PROJECT

HYPERMASK PERFORMANCE RRP- R2329 inc. VAT www.asgsport.co.za Hypermask™ Performance is ultralight, aerodynamic and offers the widest field of view. From cycling to running, kite surfing to triathlon, and even cross country skiing. Check them out at: www.rudyproject.com/products/glasses

SPEEDO

FASTSKIN³ ELITE GOGGLES RRP- R595 For more information call Speedo on 021 461 0346

RUDY PROJECT

WINGSPAN HELMET RRP- R2400 VAT inc. www.asgsport.co.za

Designed for time trial competitions, this helmet is characterised by a contained and streamlined shape and has large ventilation slots that favour constant air circulation without harming the overall aerodynamics. Comfortable and versatile. Distributed by ASG Sport, call them on 012 751 4130 to find your nearest dealer.

ZIPP

202 FIRECREST CARBON CLINCHER WHEEL SET RRP- R24 000 www.capecycles.co.za Zipp took the classic 202 wheel set and transformed it into a stiff, lightweight and aerodynamic speed weapon ideal for every road you travel.

XLAB

AERODYNAMIC HYDRATION www.bicicletta.co.za

90

SEPTEMBER 2013

Fastskin³ Elite goggles are designed for advanced competitors to maximise performance. An innovative and technical, low profile racing goggle that fits the face better, Fastskin³ Elites use a true 3D goggle seal (designed with Speedo IQ Fit) for real head and face contours, improving the seal of the eye piece and reducing leaks. The strap also has a tension scale, which allows you to find your perfect fit and then not worry about it again. They have a hydrodynamic profile for reduced drag and a hydroscopic lens for wide peripheral vision, to monitor the competition without altering your stroke. With mirrored lenses to reduce brightness and glare, antifog coating for improved vision and clarity, and complete UV protection for your eyes, it’s no wonder that Fastskin³ Elite goggles are fully approved by FINA.

ZIPP

SUPER 9 CARBON CLINCHER RRP- R22 000.00 www.capecycles.co.za The Zipp Super-9 Carbon Clincher Disc is the fastest wheel ever, with the performance and convenience of Zipp’s Carbon Clincher technology. When it comes to disc wheels, Zipp is obsessed with aero excellence.


PROFILE DESIGN

PROFILE DESIGN

AERO HC SYSTEM

CARBON STRYKE

P P P P

P P P P P

RRP- R795 www.twowheelstrading.co.za

1.8'$8+5;:>.'0$4()$<B;)+.11$4(45<81$<´);5(B4$3.'<-;5>()(<=;$@35>4= ´);5(B4$3.';)35?$&1)45<)$.(<.4=-)'1)$4.4,8;5')<< ´);5 5==1).<$1<5'538$=.&1)@.=-;5+.1))<.,4$<)&$;;$'0)=Z allowing for independent positioning of extensions

RRP- R2295 INCL. VAT www.twowheelstrading.co.za

>11'$;&54$);5)A=)4<.54<$115@+5;.4=);4$1<-.+='$&1);5>=.4, ÂŁÂ?ÂŁÂ&#x17E;UÂŁ+5;,)($1>3.4.>3&;$'0)=< UÂ&#x17E;ÂŚ1)4,=-Z@.(=-Z$4(;5=$=.54$11B$(/><=$&1)$4$=53.'$;3;)<=< ;5?.()(@.=-;.,.(!$;3&;$'0)=<B<=)3 538$=.&1)@.=-+1.8U>8!$;3&;$'0)=<B<=)3

PROFILE DESIGN

PROFILE DESIGN

T2 PLUS CARBON

AERIA BAR

P P P P

Designed for aerodynamics, adjustability and better handling, with the ability to tune comfort through 6 points of adjustment.

RRP- R2385 INCL. VAT www.twowheelstrading.co.za

$;&54+.&;));,5453.'&)4()A=)4<.54<@.=- Â?33;.<) ÂŁÂ?ÂŁÂ&#x17E;UÂŁ$1>3.4.>3+5;,)(&;$'0)=< U ¢$4$=53.'$;3;)<=< ÂĄ&;$'0)=<@.=-$(/><=$&1))A=)4<.54<$4($;3;)<=<

RRP- R8395 inc. VAT www.twowheelstrading.co.za

PROFILE DESIGN

H2 AERO DRINK SYSTEM RRP- R1059 INCL. VAT www.twowheelstrading.co.za P P P P

?51>=.54$;B+;54=35>4=)((;.40.4,<B<=)3 ´==$'-)<?.$$8$=)4=8)4(.4,&;$'0)=<B<=)3 81$<-U+;)))$<B;)+.11<B<=)3 1$')<&5==1)5>=5+=-)e'5'08.=f35>4=.4,$;)$

NEAR INFRARED THERAPEUTIC BODY TREATMENTS The Laser Beautique has launched a new series of â&#x20AC;&#x153;Near Infrared Therapeutic treatmentsâ&#x20AC;? using cutting edge technology by way of their Diode Laser equipment to alleviate and heal various ailments at increased speed.

WIN A R1000 VOUCHER Just tell Glen at glen@triathlonplussa.co.za what new series The Laser Beautique has launched and stand a chance to win!

PROFILE DESIGN

SYNC HYDRATION SYSTEM

Send your answers to glen@triathlonplussa.co.za and stand a chance to win. Winners will be selected at random. This offer is for a limited time only and restricted to South African residents. This prize is not transferable and cannot be exchanged for credit in anyway. If not all criteria are fulďŹ lled, entries will be void. Terms and conditions apply.

RRP- R495 www.twowheelstrading.co.za

Simple, ergonomic, efficient and adjustable, the Sync Hydration Belt makes one-handed refuelling a snap. A simple flip of the wrist and the bottle is free from the bracket. Snap it back with secure engagement and your hands are free. Easy to use and adjustable, the Sync Hydration Belt takes race-day and training refuelling to the next level.

SEPTEMBER 2013

91


SRAM

RED 22 GROUP-SET RRP R32 000 WITH BB30 CRANK-SET www.capecycles.co.za SRAM RED 22 delivers a wider and smoother gear ratio, including the 16. HydroR brake systems, simply put, improve braking power, offer the perfect balance of modulation, with less hand effort. In the simplest terms, more control. Riders can descend faster, brake later, and ride with more confidence. SRAM is proud of the advancements that come with our new Twenty-two HydroR groupsets. We wish to thank our sponsored teams, particularly the technicians and riders, for affirming our technologies and helping us lead the way towards improved performance and continued innovation.

XLAB

REFILLABLE TORPEDO HYDRATION SYSTEM info@bicicletta.co.za

Ultralight and refillable horizontal aerobar hydration system combines cutting-edge aerodynamics with state-of-the-art ergonomics. This aerodynamically invisible system solves triathletes’ need for an easily accessible and refillable hydration system without adding drag to slow them down. The BPA-Free XLAB Refillable Torpedo Hydration System has a 26-ounce capacity and is available in 2 different series. The 100 series features the Aero bottle, an aluminium mount, nylon composite cage with clear bite valves. The 400 model features the Aero bottle, carbon mount and carbon cage with color coordinated bite valve and spacers. Each series model is available with red or magenta accents. Refill Upgrade Kits will also be available for current Torpedo mount and Torpedo cages.

SWIFTCARBON

TT NEUROGEN swiftcarbon.com

Neurogen is SwiftCarbon’s no-compromise Time Trial (TT)/Tri frame. It’s designed to meet UCI regulations for TT frames, but triathletes – who don’t need to worry about UCI regulations – can also use the innovative front end setup for even lower drag. With carefully designed aero tube profiles and concealed brakes, Neurogen is ready to beat the clock. The design constraints of narrow aero tubing make building a stiff TT frame a challenge. SwiftCarbon have used a special carbon layup with layers of highmodulus T1000 and MR40 carbon filaments at key areas to stiffen the frame. Even though the deep aero tube profiles require more material, we’ve kept the weight of the Neurogen low – a complete bike, with 2013 SRAM Red, Rotor Flow TT chainset, 3T Vento bar/ stem (or SwiftCarbon integrated bar system) and SwiftCarbon Hemoglobin 90mm wheels weighs in at +/- 7.7kg (size S frame). Full TT aerodynamics with aero road stiffness and weight, the Neurogen offers a sensational ride. Stable, stiff and slippery.

92

SEPTEMBER 2013


FUJI

TT BIKES

www.larcdistributors.co.za The pinnacle of Fuji innovation, design, and engineering, the Norcom Straight is one of the fastest bikes in the world. But most importantly, it offers more positioning options than any other superbike. If speed is the goal, Fit comes first. Meet the Norcom Straight.

SEPTEMBER 2013

93


TAKE THE RACE LIST THE PLUNGE

PLAN FOR THE MONTHS AHEAD WITH OUR GUIDE TO TRIATHLON AND DUATHLON EVENTS IN SA AND AROUND THE GLOBE

SA & ITU

SUN 8 IRONMAN WISCONSIN

DUATHLON SERIES EVENT 6 ATKV BUFFELSPOORT

SUN 22 IRONMAN LAKE TAHOE

MADISON, WISCONSIN

SEPTEMBER 2013 SUN 1 MOMENTUM HEALTH / I-FLEX NATIONAL

LAKE TAHOE, CALIFORNIA

IRONMAN 70.3

SUN 8 2013 ZOFINGEN ITU POWERMAN LONG

MAKE THE SWIM

FINAL LONDON LONDON, GREAT BRITAIN

Anyone can learn & improve in a matter of hours with Total Immersion and save valuable energy for the bike & run.

SUN 8 IRONMAN 70.3 LAS VEGAS WORLD CHAMPIONSHIPS HENDERSON, NEVADA

SUN 22 2013 TRIROCK DURBAN

SUN 8 IRONMAN 70.3 CANDA

DURBAN

MUSKOKA, ONTARIO, CANADA

TUES 24 AFRIMAN 2013 (PROVISIONAL)

Total Immersion (TI) is the worldâ&#x20AC;&#x2122;s most respected swim-improvement programme, famed for teaching a special relationship with Â&#x2013;Â&#x160;Â&#x2021;Â&#x2122;Â&#x192;Â&#x2013;Â&#x2021;Â&#x201D;Ǥ Â&#x2022;Â&#x2013;Â&#x2014;Â&#x2020;Â&#x2021;Â?Â&#x2013;Â&#x2022;Â&#x17D;Â&#x2021;Â&#x192;Â&#x201D;Â?Â&#x2013;Â&#x2018;Â&#x2022;Â&#x2122;Â&#x2039;Â?Â&#x17D;Â&#x2039;Â?Â&#x2021;ƤÂ&#x2022;Â&#x160; and love the water, while traditional instruction teaches â&#x20AC;&#x2122;survival swimmingâ&#x20AC;&#x2122;.

SUN 8 IRONMAN 70.3 LUXEMBOURG

BABAS LODGE, PRETORIA NORTH

REGION MOSELLE, LUXEMBOURG

SAT 28 2013 ALICANTE ITU TRIATHLON WORLD CUP

SUN 15 IRONMAN 70.3 SUNSHINE COAST

ALICANTE, SPAIN

MOOLOOLABA, QUEENSLAND, AUSTRALIA

SUN 29 2013 WEIHAI ASTC LONG DISTANCE

UPCOMING GROUP WORKSHOPS 2-Day Freestyle: Cape Town *14/15 September, 12/13 October, 23/24 November Fourways *28/29 September, 12/13 October, 9/10 November, 30 November/1 December

TRIATHLON ASIAN CHAMPIONSHIPS AND ITU LD TRIATHLON SERIES EVENT WEIHAI, CHINA

SUN 22 IRONMAN 70.3 COZUMEL

IRONMAN

SUN 22 IRONMAN 70.3 PAYS Dâ&#x20AC;&#x2122;AIX

PEMBROKESHIRE, WALES

SUN 29 IRONMAN 70.3 AUGUSTA USA

COZUMEL, MEXICO

AIX EN PROVENCE, FRANCE

SEPTEMBER 2013 SUN 8 IRONMAN WALES

Port Elizabeth 28/29 September, 19/20 October, 2/3 November

STOCKIST LIST

Durban *19/20 October, 2/3 November

Â&#x201C;NOW AT SELECTED CNA, DIS-CHEM, EXCLUSIVE BOOKS, SPORTSMANâ&#x20AC;&#x2122;S WAREHOUSE, TROI SPORTS & SPAR STORES %i+ &%. Â&#x201C;

* Workshops aimed at novice/beginner Â&#x2013;Â&#x201D;Â&#x2039;Â&#x192;Â&#x2013;Â&#x160;Â&#x17D;Â&#x2021;Â&#x2013;Â&#x2021;Â&#x2022;Â&#x192;Â?Â&#x2020;Â&#x192;Â&#x2039;Â?Â&#x2022;Â&#x2013;Â&#x2018;Â&#x201E;Â&#x2014;Â&#x2039;Â&#x17D;Â&#x2020;Â&#x2026;Â&#x2018;Â?ƤÂ&#x2020;Â&#x2021;Â?Â&#x2026;Â&#x2021;Â&#x192;Â?Â&#x2020; skills needed for open water races. These 2 day workshops will be loaded with information on tackling tritathlon swimming as well as the option of an open water swim session under the guidance of experienced coaches that have competed at Ironman distance.

VISIT US!

INSTRUCT

IONAL

DVD

AVAILABL E

NOW!

www.triathlonplussa.co.za

itâ&#x20AC;&#x2122;s Total Immersion!

The only made to measure triathlon wetsuit in South Africa â&#x20AC;&#x201C; www.coralwetsuits.co.za

SEPTEMBER 2013

WINNERS

GREEPER COMPETITION

TRI ROCK COMPETITION

WETSUIT COMPETITION

WINNER

WINNERS

WINNERS

JOHAN VAN ROOYEN

SUSAN PRETORIUS ZAHRAH SALIE

ALET OOSTHUIZEN TIAAN EKSTEEN BERNARD DALTON

Photo Delly Carr

Itâ&#x20AC;&#x2122;s not just swimming,

WANT TO HAVE INSTANT ACCESS TO OUR RACE LIST?

WE HAVE WHAT YOU WANT, AND ITâ&#x20AC;&#x2122;S ALL ON OUR BLOG! SIMPLY VISIT US AT: ďŹ retree e&oe

Also private and small group lessons for all abilities, including triathletes and recreational swimmers. georgie@totalimmersionsa.co.za www.totalimmersionsa.co.za

94

KAPRUN, AUSTRIA

WED 11 2013 ITU WORLD TRIATHLON GRAND

YOUR BEST EVENT

Join us on the Total Immersion path to mastery of the skills that will make open-water swimming and racing safer, easier, and more enjoyable than an ever. Whether you swim for Â&#x17D;Â&#x2018;Â?Â&#x2022; ƤÂ&#x2013;Â?Â&#x2021;Â&#x2022;Â&#x2022;ÇĄÂ&#x2018;Â&#x201D;Â&#x2013;Â&#x2018;Â&#x2026;Â&#x2018;Â?Â&#x2019;Â&#x2021;Â&#x2013;Â&#x2021;Â&#x2039;Â?Â&#x2013;Â&#x201D;Â&#x2039;Â&#x192;Â&#x2013;Â&#x160;Â&#x17D;Â&#x2018;Â?Â&#x2022; or open-water events, you will receive the skilled coaching, the encouragement, and the experience to turn â&#x20AC;&#x2DC;wild waterâ&#x20AC;&#x2122; into your aquatic home.

SEPTEMBER 2013 SUN 1 IRONMAN 70.3 AUSTRIA

DISTANCE DUATHLON WORLD CHAMPIONSHIPS ZOFINGEN, SWITZERLAND


SUBSCRIBE NOW TO FOR A 12 MONTH SUBSCRIPTION AT R35.95 PER ISSUE

FREE SUBSCRIBE NOW AND GET YOUR HANDS ON A HEADSWEAT CAP VALUED AT R230.

THIS OFFER IS LIMITED & EXCLUSIVE TO THE SIGNING OF A 12 MONTH SUBSCRIPTION . PRODUCT COLOURS ARE DISTRIBUTED AT RANDOM. TERMS & CONDITIONS APPLY. STOCKS ARE LIMITED.

SUBSCRIPTION FORM Subscribe at www.triathlonplussa.co.za or email to subs@triathlonplussa.co.za, with your proof of payment

PERSONAL DETAILS New Subscription

Title

Subscription Renewal

First name

Gift

Issue Subscription should start from

Surname Physical address (for delivery)

Pay R431.40 for a 12 month subscription to Triathlon Plus Magazine South Africa and receive awesome goodies.

Post code Home no.

Work no.

Mobile no. Email

Please make EFT payment to:

Triathlon Plus SA Nedbank 164 818 1872 Branch Code: 164 826 *** Fax proof of payment to 031 534 6650

I.D. no. Once subscription form has been completed, please fax to 031 534 6650 or email to subs@triathlonplussa.co.za, with your proof of payment

T E R M S & C O N D I T I O N S Offer is valid while supplies last. Free postage and giveaways are only available to subscribers with South African postal addresses. Depending on the time of the month, regular delivery begins six to eight weeks after processing your application. Please include your address with all correspondence in case we need to contact you. All Triathlon Plus subscribers agree to receive promotional material. We do not accept responsibility for undelivered, damaged goods or any injury caused by any giveaways.

R35.95

P E R MON T

H X 12 MON

SEPTEMBER 2013

T HS

95


%\Ă HHWRUĂ LJKW ZHZLOOJHW\RXU SDFNDJHWKHUH

SPECIALISING IN Economy Road Freight Same Day Service



Express Priority Overnight Express Normal Airfreight Freight & Logistics Management

Online Tracking available

*(33<:(5+-05+6<;/6>*647,;0;0=,>,(9, -+%

 &37

 '%1

 VDOHV#Ă&#x20AC;UVWIUHLJKWFR]D

^ ^ ^M P YZ[ M YL P NO[  J V aH


COMEBACK TALES

INSPIRATIONAL ATHLETES ELITE ATHLETES HAVE IT EASY, SAYS RICH ALLEN – IT’S THE BEGINNERS WHO ARE TRULY REMARKABLE

A

s a pro triathlete, people always ask me whom I admire and look up to. While I have the greatest respect for sporting greats like rugby’s Jonny Wilkinson and Ironman’s Dave Scott, these athletes don’t inspire me. The athletes I truly admire the most are the people who might be picking up Triathlon Plus for the first time and reading this column as they take their first step into the intense world of triathlon. Elite athletes have it easy. They float along in an effortless manner, barely breaking a sweat – and that isn’t inspirational to me. Many triathlon rookies, on the other hand, are genuinely terrified by the event they’re partaking in. They have to fight for every breath and step just to cross the finish line. That takes guts. You may say I know nothing about being a beginner, but the other side to Rich the pro triathlete is Rich, the coaching director of RnR Tri Camps. Along with Ryan Bowd, I run one of the largest tri camp companies in the UK and we specialise in helping athletes achieve the amazing. It’s fantastic

to see athletes develop physically and mentally during the week in Greece, and it’s these stories that move my athletic soul. A classic example was Carly on our second May week this year. She was a strong runner turning to tri for the first time. Her first open-water swim went very well, but we did take things steadily, in very small segments. I thought she’d be fine during her next swim, which involved 400m of front crawl without stopping. However, the longer distance, in conjunction with deeper, choppier water, led to her having a major panic attack. Coach Steve had to help her gain control of her breathing and help her back to shore. How does one move forward from that? Well, it’s difficult and I thought it’d take her a good few days to get back in the water. How she proved me wrong! After some technique and breathing advice from swim coach Tonya, Carly was back in the sea the next day and swam further than ever before. Then, in the Sivota International Triathlon at the end of the week, she blitzed the swim, coming out of the water with athletes who’d been far ahead of her at the

Richard Allen Photo Ryan Bowd

Forget the pros – it’s age-groupers who inspire Rich at his camps

start of the week. Her stroke had improved hugely and I could see that she was focusing on this to distract her from panicking. This transformation from novice to fairly confident swimmer in just a few days showed great mental strength and utter determination. A lot of pro triathletes could better themselves by adopting Carly’s attitude. Heidi has been a regular on our camps for several years but sadly, she had to have an operation just before our first May week this year, ruling her out of any biking and running. To make matters worse she was on crutches, and the resort, although spectacularly beautiful, is a labyrinth of steps. Most people wouldn’t have bothered to come, and practically every pro on the planet would have sulked in their room for the entire week. Not Heidi. She used the steps as a strength and agility workout on her crutches, and spent extra time swimming. She had to be carried into the water by her boyfriend Ian as she couldn’t walk on the soft sand, but once she was in, she’d take off better than I’ve ever seen her in the water. Another great story of mental strength. When she couldn’t do one thing, she just switched to another – that’s the beauty of triathlon. Heidi was glowing and her positive energy was passed on to everyone on the camp. Next time I’m down and out with an injury, I’ll think of Heidi and how she handled things that week. Many beginners need all the help they can get from our team on the camps. Andrew was a typical beginner but not typical in his attitude to being a beginner. I don’t think he’ll mind me saying that he found some of the sessions tough going, but instead of moaning and needing coaxing all the way, he just got on with things. This was great to see, but not why he inspired me. What was different about Andrew was that instead of worrying about himself, he threw all his efforts into encouraging others who were struggling alongside him. This unselfish attitude raised the morale of the whole group and helped everyone, including the very fastest athletes. If we all adopted Andrew’s attitude, racing and training would be much easier. I think you can see why I do these camps and why it’s these people who inspire me, not the elite athletes of the world. n Sivota, Greece is The next RnR Tri Camp in rtricamps. s..co om. on 6-13 October. Visit rnrtricamps.com.

For more information on professional triathlete Rich Allen visit his website, rnrtricamps.com, where you’ll find details of his tri camps and coaching services.

SEPTEMBER 2013

97


TREW STORIES

STEVE TREW ON THE GREAT PEOPLE HE’S MET BEHIND THE MASK OF THE COMPETITIVE ATHLETE

I

spent the most amazing two days in May working on the public address and commentary for two great running events – the Bupa Westminster Mile and Bupa London 10,000. What made it even more special and memorable were the guest starters that my co-commentator Geoff Wightman (stadium commentator for the London 2012 track and field events) and I were privileged to work alongside. They were some of the biggest names in Olympic and Paralympic running: Richard Whitehead, Paralympic 200m champion; David Weir, four-time Paralympic gold medallist at London 2012; and, wait for it... Mo Farah, double Olympic champion at 5,000m and 10,000m. All three of them competed. Richard ran the Mile in 5:01 and David just outside three minutes. Mo jogged a 29-minute 10k to decimate the opposition. They’re without doubt the best of the best. However, in a way, that wasn’t important. What was 98

SEPTEMBER 2013

important was the way all three of them gave up far more of their time than they had to, standing and talking with the other athletes. Richard jogged his way back to the start immediately after his mile because he’d promised one of the later starters that he would, David talked to everyone and Mo came up to the start line for the younger athletes’ races. Can you imagine? The world’s number one distance runner comes up to you just as you’re about to start a race and gives you all the words of advice that you could need. When you hear spontaneous applause break out from young athletes just about to start a race, you know something good has happened. Mo, David, Richard – all great private men behind the public face. And it got me thinking (pretty tough for me a lot of the time). Ironman champions Chrissie Wellington and Greg Welch always, always, always make time to talk, not because they have to, but because they want to. They’re exhausted from racing but

Steve Trew Coach & Commentator Steve Trew is an advisory coach for Speedo and can be contacted at trew@personalbest.demon. co.uk. He’d like to think he’s a nice guy as well, but he’s not so sure...

Illustration Peter Greenwood

MEETING MR NICE GUY

are still out there talking to us ordinary people. A photo here, an autograph there, always cheerful, always smiling. I have a great memory of Greg Welch. We were working together on an ITU World Championship commentary and had arranged to go out to dinner when I remembered that I’d already made arrangements with two of the age-group athletes I was coaching. “No worries, Steve,” said Greg. “Let’s all go together. What are their names?” One hour later we met for dinner without my two athletes knowing we had another guest. As they came up, I could see their faces going white with the sudden knowledge that the ‘Mighty Mouse’ was there with me. “Hi Jo, hi Sarah, my name’s Greg. I hope you don’t mind me joining you for dinner?” Mouths opened, jaws dropped and not a sound came out until... “Ooh, yes please!” Greg spent the dinner asking them both about what they did and what they’d achieved – nothing about himself. An amazing, self-effacing man. Greg Welch, Mr Nice Guy. Remember Spencer Smith, ITU world junior champion and two-time ITU world senior champion? Yes, I bet you do. There was that magnificent rivalry between him and our other great world champion at that time, Simon Lessing. Spencer made his breakthrough at a race in Portsmouth in the early ’90s. He was just 17 or 18 years old then, and had beaten the best who’d gathered in Portsmouth. When it came to the prizegiving, we were expecting the usual platitudes, and they came, of course. But there was so much more to come. Spencer – all 17 years of him – stood on the stage, one of the youngest guys there, and after he’d finished thanking everybody, as you have to do, he said: “And there’s one more person I want to thank...” We waited just a couple of seconds. “My dad, my dad Bill.” Bill Smith had to blush – and he wasn’t a shy and retiring man by any means, as those who knew him will testify! “I’m only here because of my dad,” said Spencer. “All the early morning swimming sessions, all the races in Europe, all the kit, the arrangements, everything – my dad did all this for me. He took me everywhere. Thanks Dad, thanks.” You know that hackneyed expression, ‘not a dry eye in the house’? That day when Spencer spoke, it came true.


PHOTO CREDIT: N2PHOTOSERVICES.COM

WHEN SECONDS MATTER, FIT COMES FIRST

FIT

SPEED

PERFORMANCE

t 5IF/PSDPN4USBJHIUIBTNPSF QPTJUJPOJOHPQUJPOTUIBOBOZ PUIFSTVQFSCJLF

t %FTJHOFEJOUIF"8JOE5VOOFM VTJOH315NPEVMBSGSBNFTFDUJPOTUP PQUJNJ[FUVCFTIBQFTBOEBDIJFWF TVQFSJPSBFSPEZOBNJDT UIF/PSDPN 4USBJHIUJTPOFPGUIFGBTUFTU5SJ55 CJLFTPOUIFNBSLFU

t 3*#UFDIOPMPHZJOEPXOUVCF BOEGPSLQSPWJEFTFYDFQUJPOBM TUJGGOFTT SFTVMUJOHJOFOIBODFE TUFFSJOHQSFDJTJPOBOEJNQSPWFE QPXFSUSBOTGFS

t 'JWFGSBNFTJ[FTBOENNPG BEKVTUBCMFTFBUIFJHIU t 'SBNFQPDLFUFOHJOFFSFEJOUPIFBE UVCFBMMPXTGPSNNPGDPDLQJU IFJHIUBEKVTUBCJMJUZ t *OUFHSBUFE0WBM$PODFQUTTUFN DPNFTJOMFOHUITBOESJTF PQUJPOT t 'PSFBGUTBEEMFBEKVTUBCJMJUZFRVBUFT UPSBOHFPGFGGFDUJWFTFBUUVCFBOHMFT GSPNยกUPยก

t BFSPEZOBNJDJNQSPWFNFOU BDSPTTZBXBOHMFTXFFQDPNQBSFE UP'VKJTQSFWJPVT5SJ55QMBUGPSN  UIF% t #SBLFTQPTJUJPOFEBUSFBSPGGPSLo POUSBJMJOHFEHFPGBJSGPJMoJNQSPWF BFSPEZOBNJDT

t 1SFTTJO##DSFBUFTXJEFSDSPTT TFDUJPO NBLJOHJUTUJGGFSJO CPUUPNCSBDLFUBSFBUIBOBMSFBEZ SJHJE'VKJ% t )PSJ[POUBMMZBEKVTUBCMFWFSUJDBM ESPQPVUTBMMPXGPSGBTUXIFFM DIBOHFTBOEUIFBCJMJUZUPmOFUVOF SFBSXIFFMQPTJUJPO

t "OFYUSFNFMZDMFBOQSPmMF JOUFSOBMMZ SPVUFEDBCMFT BOEJOUFHSBUFETUFN BOETFBUDMBNQGVSUIFSSFEVDFESBH FITCOMESFIRST.COM


Triathlon Plus Magazine Edition 41  
Read more
Read more
Similar to
Popular now
Just for you