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LIKE SWIM SWIM AN OLYMPIAN

OF BIKE SECRETS A IRONMAN

EASIER, RUN LONGER RUN RUN JANUARY NUARY 2013 2 R36.95

JANUARY 2013 ISSUE 33

ONE SPORT IS NOT ENOUGH

SMALL CHANGES BIG WINS

2013 ALL NEW GEAR CHECK OUT WHAT THIS YEAR HAS IN STORE FOR YOU

SMALL, SMART CHANGES TO IMPROVE YOUR RACE

PLUS

EVERYDAY HERO R O

O

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CRAIG ALE X ANDE ISSUE: JANUARY RSA R36.95 (inc vat)

E BA L A NCE S SHOWS HOWGHWORKOU TS PUNISHIN A ND A FA MILY

THE SCIENCE OF TEAM SKY

LEARN FROM THE WORLD’S MOST SUCCESSFUL CYCLING TEAM

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MARGINAL GAINS THAT SAVE TIME AND MONEY IRONMAN SA GETS A POWER HORSE BOOST A SECOND’S DIFFERENCE CAN MAKE YOU A WINNER

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Welcome e

Subscribe today SE E P

ISSUE 33 / JANUARY 2013

Time sure does fly. I was talking about keeping fit during ng the winter just the other day, and here we find ourselves in January already. A new year and one that I am sure will be full ull of new and exciting ventures for all our Triathlon Plus SA readers. There are many of you who will be lining up in East London in a few weeks’ time. I hope you trained hard during the Christmas hristma break? The EL course is not easy; the cold water, hilly y bike course and unpredictable weather make this 70.3 race one e of the toughest on the world circuit. If you have done the he hard work in training and enjoy your day out whilst racing, then en I’m sure you will all have a super race and enjoy every minute ute of it. For those that are not going down for the 70.3, there are many opt options available to you as well. We have three hree other ultra triathlon n events eve happening over the next few weeks. eeks. The Buffelspoort Ultra, the VDB Prestige Ultra and the Midlands dlands Ultra (all Half Ironman distance triathlon events done over ne ov ver the same distance as 70.3 7 in EL) will more than keep you ou busy in the run-up to the final fin long distance event of the summer mer season se eason in South Africa - IIMSA. Now is certainly the time to take advantage dvantage of the good weather we conditions and get out and train as you can. rain and race as much a Winter will come sooner than han you think, so don’t waste the opportunities to practice e your favourite pastime. pastim As per usual, the magazine is jammed with ith useful information for both the pro and age grouper. One thing the years in this sport is ng I have learnt from th that you never everr stop learning. There is T i always something new to try and areas you can improve on. I guess that’s the beauty of g this sport; you never get bored. You guys and girls enjoy the g summer, and I look ook forward to racing racin alongside you as much and as often as possible possi sible over the next nex few weeks and months.

Don miss Don’t D this month th THIS IS YOUR WORLD

THIS IS YOUR WORLD PRESENTS

Yours in tri t

LONDON 2012 OLYMPIC GAMES, WOMEN’S RACE

SHAVING A SECOND OFF YOUR TIME MIGHT SEEM POINTLESS BUT WINNING MARGINS CAN BE TINY

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EVERYBODY HAD wanted Helen Jenkins to win. Sadly that wasn’t to happen as she had picked up an injury before the event. As Jenkins dropped off the pace on the final lap, it left just Nicola Spirig and Lisa Norden to fight for victory. When Spirig sprinted, we all thought that she’d be away by yards, but a response from Norden meant that they crossed the line together, the same time down to hundredths of a second. We couldn’t split it at all, but it seemed that the judges and photos could and Nicola Spirig was Olympic Champion, Lisa Norden the silver medallist. For those of us who were there, both were winners.

Winning time 1:59:48 to 1:59:48

JANUARY 20122012 DECEMBER

JANUARY 2012 DECEMBER 2012

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This Is Your World Shaving a second off your time might seem pointless but winning margins can be tiny PAGE 12 MARGINAL GAINS

Writers: Elizabeth Hufton, Phil Mosley, Tom Ballard Photography: Getty

SMALL CHANGES BIG WINS Sometimes, what you need is not hours of training, but small, smart changes that will together add up to worthwhile gains

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Small Changes Big Wins Sometimes, what you need is not hours of training, but small, smart changes that will together add up to worthwhile gains PAGE 42 EVERYDAY HERO O

O

CRAIG ALEXANDER

EVERYDAY HERO Words Craig Alexander Photos Paul K. Robbins

IN HIS NEW BOOK, MULTIPLE WORLD CHAMPION CRAIG ‘CROWIE’ ALEXANDER SHOWS HOW HE BALANCES PUNISHING WORKOUTS AND ATTENTION TO DETAIL WITH THE FULL-TIME JOB OF BEING A DEDICATED HUSBAND AND DAD

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Take care out on o the roads, safety is No. 1 priority. always the No

CLOSE CALLS

Words Steve Trew Photo Triathlon.org I Delly Carr I ITU

January already!

AGE 103

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Everyday Hero How Craig Alexander balances punishing workouts and attention to detail with the family PAGE 54 SWIM LIKE SWIM AN OLYMPIAN

OF BIKE ASECRETS IRONMAN

RUN EASIER, LONGER RUN RUN JANUARY 2012 R36.95

Glen Gore editor G Gl glen@triathlonplussa co.za gl

SMALL CHANGES BIG WINS

2013 ALL NEW GEAR CHECK OUT WHAT THIS YEAR HAS IN STORE FOR YOU

SMALL, SMART CHANGES TO IMPROVE YOUR RACE

PLUS

THE SCIENCE OF TEAM SKY LEARN FROM THE WORLDS MOST

EVERYDAY HERO O

SUCCESSFUL CYCLING TEAM

O

CRAIG ALEX ANDER

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

PLUS

MARGINAL GAINS THAT SAVE TIME AND MONEY IRONMAN SA GETS A POWER HORSE BOOST A SECONDS DIFFERENCE CAN MAKE YOU A WINNER

ISSUE: JANUARY RSA R36.95 (inc vat)

BALANCES SHOWS HOW HE TS PUNISHING WORKOU E JOB AND A FULL-TIM

NO.1 FOR GEAR ˜HCDDFC8I7HG HCD6F5B8G˜

ON THE COVER RACHEL JOYCE Ironman champion Photography image.net

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ISSUE 33 / JANUARY 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

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Editorial

Editor Glen Gore glen@triathlonplussa.co.za

Contributors

Rich Allen, Eva Caiden, Dr Kevin vin Currell, Eamonn Deane, Fiona Duffy, Garcia, y, Txema Garci Glen Gore, Phil Graves, Peter eter Greenwood, Guy n, Dr Ian Rollo, Spencer Kesteven, Nigel Leighton, Smith, Mark Threlfall, Steve Trew, Jamie Wilkins Photography Triathlon.org I Delly elly Carr I ITU, Rich Cruse, Frank ITU, Robert Foy , nk Wechsel, IT Michael Dannenberg www.foodimaging. www. co.uk , David Caudery, Getty, Paul Pau K. Robbins, Riddin, ins, Russell Burton, Wayne R Glen Phillips/Competitive n Gore , Paul Phillips/Competit Image, Xterra, ge, BSG, Steve Yelseth, Xterr Corbis, s,

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GLEN GORE

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. He is also the reigning British age-group duathlon champion and an authority on every aspect of the multi-sport world

Our staff writer Tom has as a love of all things triathlon. on. This year he completed d Ironma Ironman UK 70.3 and he’ll ll also be competing in the he London Triathlon with ith Team m Triathlon Plus-Boardman rdman

Meet the South African team:

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JEZ COX

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RICHARD SMITH

Jez Cox is a former elite cyclist and duathlete who has more duathlon wins to his name than any other British athlete. He also runs duathlon/cycling coaching company howgoodcouldibe.com

Garth is a sports orts scientist ist (MSc) and coach (garthfox. thfox. com). Hee works with world-class -class and age-group group athletes, etes, transferring ring the latest test techniques ques across endurance sport disciplines

An MSc Sports S Science and Scien postgraduate, Coaching postgr postgrad Richard has over 15 years experience in eelite sports and involved with has been invo for over 20 years, triathlon fo racing and coaching both raci

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PHIL L GRAVES

STEVE TREW

RICH ALLEN

Phil is a pro Ironman triathlete renowned enowned nowned for his cycling prowess. He won the Ironman UK and 70.3 UK double in 2009 took the 70.3 UK title again ag this his year and has recently won TriStar111 ar111 Milton Keynes

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

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

AN JANUARY 2013

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


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Contents ISSUE 33 / JANUARY 2013

ON THE COVER

12 THIS IS YOUR WORLD

Shaving a second off your time might seem pointless but winning margins can be tiny

30 UP TO SPEED

Ironman South Africa powers ahead on Power Horse

32 MARGINAL GAINS ON THE CHEAP

Phil Graves gives you a few racing tips that can save you time without costing you any money

42 SMALL CHANGES BIG WINS

Sometimes, what you need is not hours of training, but small, smart changes that will together add up to worthwhile gains

54 EVERYDAY HERO

In his new book, multiple world Champion Craig ‘Crowie’ Alexander shows how he balances punishing workouts and attention to detail with the full-time job of being a dedicated husband and dad

65 GEAR ON THE HORIZON

2013 holds a whole new range of exciting gear

84 BIKE SECRETS OF A SUB 8-HOUR IRONMAN

EVERY MONTH

35 FUEL / REFUEL

Bring your training buddies together with this mexican feast

72 RACE REPORTS

92

KICK OFF TH THE

NEW Y YEAR

WITH THE LATEST TRIATHLON PRODUCTS

The latest review of some of the biggest races

92 BRAND NEW KIT

Check out all the latestt gear on n the market

102 RACE LISTINGS STINGSS

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

103 SUBSCRIBE BSCRIBE AND LOOK COOL

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

105 5 COMEBACK TALES

Richard chard Allen talks about how drafting dra changed forever d his beloved sport forev

106 6 TREW STORIES

memories of Steve ve Trew has many mem me London ondon 2012. Here are a few of his favourite favourites

90

THE SCIENCE OF TEAM SKY

LEARN FROM ONE OF THE MOST SUCCESSFUL CYCLING TEAMS IN THE WORLD

This pro triathlete believes that training g off road helps him to record some ome of the world’s fastest Ironman bike splits ts MICHAEL WEISS

87 RUN EASIER, RUN UN LONGER NGER

The run/walk strategy gy that could lead to faster times PHIL MOSLEY

88 SWIM LIKE IKE AN N OLYMPIAN

Revealing the he technique nique trick that the nd how you can use it to Olympianss use, and record your bestt ever swim splits ADAM YOUNG

90 0 THE SCIENCE OF TEAM SK SKY

What you can learn from the spo sports science techniques ofthe world’s worl most wor successful cycling team GARTH FOX

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GEAR ON THE HORIZON

2013 HOLDS A WHOLE NEW RANGE OF EXCITING GEAR

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RACE ACE REPORT

SMALL CHANGES HANGES BIG WINS SMALL, SMART CHANGES NGES THAT WILL ADD UP TO WORTHWHILE GAINS

TRIATHLON ATHLON THLON PLUS SA ON TOUR

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EVERYDAY HERO

CRAIG ALEXANDER SHOWS US HOW TO STAY BALANCED

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THIS IS YOUR WORLD

THIS HIS IS S YOUR YO WORLD WO SHAVING A SE SECOND OFF YOUR TIME MIGHT SEEM POINTLESS BUT B WINNING MARGINS CAN BE TINY

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JANUARY 2013 JANUARY 2013

Words Steve Trew Photo Triathlon.org I Delly Carr I ITU

PRESENTS


CLOSE CALLS C

LONDON 2012 OLYMPIC GAMES, WOMEN’S RACE As Helen Jenkins dropped off the pace on the final lap, it left just Nicola Spirig and Lisa Norden to fight for victory. When Spirig sprinted, we all thought that she’d be away by yards, but a response from Norden meant that they crossed the line together, the same time down to hundredths of a second. We couldn’t split it at all, but it seemed that the judges and photos could and Nicola Spirig was Olympic Champion, Lisa Norden the silver medallist. For those of us who were there, both were winners.

Winning time 1:59:48 to 1:59:48

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THIS IS YOUR WORLD

IRONMAN WORLD CHAMPIONSHIP, HAWAII, 1989

The biggest showdown ever, the two o biggest names against each other, and it really was head to head. When Dave Scott and Mark Allen entered ente into Kona’s waters, it was to be the start of eight hours when they were neverr more than a couple of yards apart. Not a word passed their lips, not a flicker of an eyelid destroyed ed their concentration, concentration nothing. Head to head, shoulder houlder to shoulder. An And then at kilometer 40 on the marathon run, Allen All went. For the first and last time, there was no response from Scott. ott. The winning margin? margin Fifty nine seconds – all in the final miles after eight hours. Some race!

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Photo Rich Cruse

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Winning time me 8:09:14 to 8:10:13


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CLOSE CALLS C

IRONMAN 70.3 AUSTRIA, USTRIA, 2010

ERICA CSOMAR (HUN) and Yvonne van Vlerken (NED) were a class apart, they had lapped so many athletes hletes on their final run loop that they were in danger of getting separated by b the sheer force of numbers out there. Csomar Cs came into this race with a 5,000m personal pers best of 15:01 so was the hot favourite if it came down to a sprint print finish. As the run course co became even more congested, w with 200 metres to go, Csomar saw her o opportunity and went for it. A gap of five metre metres opened with van Vlerken seemingly beate beaten, but she closed until just 30 metres from the th line, when a tight turn meant that Csoma Csomar got away again. With a final nal burst, van Vlerken Vle took the win by just 0.02 .02 seconds.

Winning time 4:18: 4:18:26.00 to 4:18:26.02

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THIS IS YOUR WORLD

ITU WORLD CHAMPIONSHIPS, MADEIRA, 2004

COMING OFF of the bike there were 25 athletes together but the run pace was very fast, very early. Defending World Champion Ivan Rana (Spain) and previous world title holder Dimitri Gaag (Khazakstan) moved into the lead with world ranked number two, Bevan Docherty (NZL) working desperately to stay with them. Both Rana and Gaag were renowned for their sprint capabilities but Docherty kept the pace high in an attempt to nullify their sprint strengths. In the final 150 metres Rana went away, dropped Gaag and victory seemed to be his, but Docherty refused to give way and in the final strides stole the world title from Rana. An incredible effort.

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Photo Frank Wechsel

Winning time 1:41:04 to 1:41:05


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