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Best SWIM The Swim Toys

To BIKE How Buy Speed

Muscle RUN Beat Soreness Now FEBRUARY 2013 R36.95

Future Proof

Pete Jacobs get a glimpse into the methods and mindset of the defending Kona champion

personal PLUS Pete’s nutrition guide

work back from your dream race with these training rules and you can look forward to your perfect year

Review

Slight or serious? We all have the odd twinge, Issue: FEBRUARY RSA R36.95 (inc vat)

but how do we know if it’s something or nothing? I SSN 2079 - 7265

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Welcome

Subscribe today Se e

Issue 34 / February 2013

Sjoe, February already? I can see the morning training rides getting darker, and there’s a distinct chill in the air before you head out the door - and we’re not even close to winter yet! February brings a full month of racing, with events taking place countrywide. We have short distance, long distance and even the off-road mountain bikers are taken care of in the form of cross triathlon. There is simply no excuse not to get out there, train hard and enter events. I have said this many times before; there’s no use training up a super storm during the week and then opting to whimper out and not enter some of the events on offer. The only way triathlon will grow is if we, the athletes, support the events. That way, sponsors are happy, entry fees get reduced, and we all win in the end. Burry Stander’s tragic death is a sharp reminder of just how dangerous the roads are when we are out cycling - and even running, for that matter. Take care, readers, and look after yourself and the group you train with. Riding faster downhill or tailgating a truck is not worth the potential risks involved. We want you safe and sound come the next race, so please, be extra careful as the mornings get darker. Good luck with all the preparations and I hope that you reach your goals this year. 2013 stretches out ahead, and we have many events on the horizon. Keep up the good work and thanks for making us South Africa’s favourite triathlon publication. Don’t forget that we have loads of free training advice on www. triathlonplussa.co.za, plus the very latest in news and events, so be sure to visit regularly! Yours in tri,

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Don’t miss this month THIS IS YOUR WORLD

HOT TICKETS

THIS IS YOUR WORLD PRESENTS

ABU DHABI TRIATHLON

12

OVER THE last few years the Abu Dhabi International Triathlon has been making its mark on the triathlon calendar, attracting a stellar field of pros as well as thousands of age-groupers. The format favours bike specialists, with a 3km/200km/20km long option, half-distance and ‘sprint’ (750m/50km/5km). It’s a great chance to race early in the year up over here. One coldweather triathlete who’ll be testing himself in the heat next year is Olympic champion Alistair Brownlee, fresh from a brisk winter’s training up in West Yorkshire. With his star appeal, this could be an early sell-out for 2013.

Words Elizabeth Hufton Photo Nigel Farrow

GRAB YOUR DIARY AND PENCIL IN A FEW RACES – WE RECKON THESE WILL SELL OUT FAST

2 March, abudhabitriathlon.com

FEBRUARY2013 2013 FEBRUARY

FEBRUARY 2013

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This Is Your World

Grab your diary and pencil in a few races – we reckon these will sell out fast Page 12 WE’RE INSPIRED BY

PETE JACOBS

PETE JACOBS

GLEN GORE GETS A GLIMPSE INTO THE METHODS AND MINDSET OF THE DEFENDING IRONMAN WORLD CHAMPION IMAGES Darryl Griffiths

After numerous Top 10 finishes in Kona, Australian Pete Jacobs is the reigning Ironman World Champion. So, what changed in 2012 and how did he do it? We’ll ask the man himself and then take a look at his refuelling and nutrition strategies in an attempt to answer those questions. Pete, at last – No. 1! You were destined to win eventually; did you ever doubt that you could after so many near misses? I always believed I could win if I did everything right, but it wasn’t until I really wanted to win that I was focused enough to do it. It was a matter of doing all the little things that made up the 5 minutes I lost by last year, and won by this year. What makes Australians so tough to beat in Kona? You, Craig and Macca have dominated over the last few years. What is the secret? There is no secret, it is mostly a coincidence that we are all Australian, but we have a few similarities. We can all swim with the front pack, we can perform well in the heat (although it took Macca a few years to work out how), and we are very efficient runners. I believe that being an efficient runner is the key to doing well

NUTRITION In terms of refuelling, PJ was totally self sufficient for the entire race - apart from accessing extra water on course, Shotz Energy Gels (for fuel) and Shotz Electrolyte Tablets (for hydration) were all that was consumed during the event. Water, sodium and carbohydrate are what we lose most of during endurance events and their losses have the biggest impact on how our brain and active muscles function. At the intensity that PJ competes, he will never replace the amount he loses. The simple fact is that we are governed by how much food and fluid our gut can tolerate during activity. Pete’s gut can tolerate approximately 1 litre of fluid per hour and around 350 calories. His sodium losses are approximately 1100mg per litre of sweat. As mentioned above, when racing an Ironman it is impossible to replace what you lose; the key for any endurance event is to minimise your percentage of loss. Key points to consider when planning an Ironman nutrition strategy 1. Separate your hydration and energy requirements – don’t pour all of your calories into your fluids. This puts too much pressure on the gut. Think energy to volume ratio. The bike leg is where you consume around 75% of your intake for the whole race. This is the only opportunity you have to consume fluid and calories that have been lost in the swim and to attempt to minimise your losses in preparation for the marathon. 3. Practice your nutrition strategy in your training. Choose a 2-hour section of your long ride where you can mimic race intensity and rehearse different volumes of fluid and varying amounts of calories. 4. Try your very best to avoid sucrose (refined sugar). Our bodies have a lot of difficulty metabolising refined sugars and unfortunately, they are in most sugary sports drinks. If you suffer from gut issues, it may well be the sucrose in these drinks. 2.

in Kona. The heat elevates your heart rate and the perceived effort required to run. If you can’t run at a low heart rate in cool conditions, then in Kona you will be pushed over your threshold and slow down quickly. Now that you’ve reached No. 1 status, what’s next? Is it always very difficult to come back and defend the title? How old are you now, and how many years do you still have left at the top? I’m only 31 now, I was 30 when I won in Kona, and my plan for this year is to do the same build-up that I did in 2012 and try and defend my title. I know where the threats will come from and I know how to approach the race to win. I hope that I can keep repeating my perfect preparation and racing for the win for another 10 years. Any plans to come race in South Africa sometime soon? Unfortunately not. My schedule is still being planned for this year, but there are so many good races and training blocks that need to be done that the travel to South Africa is a tough one to do.

This nutrition plan is designed for an athlete that is on course for approximately 8 hrs 20 mins in hot and humid conditions. The volume of fluid and calorie intake would differ for an athlete who will be on course for a lot longer. The longer you are on course, the longer you have to attempt to replace losses. Therefore volume and rate of intake will differ. Initially, hydration needs to be maintained throughout the preceding week, the athlete consuming 2 to 3 litres per day with Shotz Electrolyte Tablets. THE NUTRITIONAL RECIPE OF THE CURRENT WORLD IRONMAN CHAMPION FOR RACE DAY! Breakfast: 1 Shotz Energy Bar, 1 Shotz Energy Gel 10 minutes pre-race: 1 Shotz Energy Gel Bike: 2 bottles of double strength Shotz Electrolyte Tablets 1 bottle, super concentrated, with 6 tablets Consume water on course with super concentrated mix Special need at 100km: 1 bottle, double strength tabs Water accessed from drink stations on bike course: 1.5 litres

Aim: 1 litre of fluid per hour Total: 4.5 litres consumed on the bike Likely losses: 2 to 2.5 litres per hour 4:30 cycle time, total fluid loss: approximately 9 to 11 litres Sodium: Aim: 1300mg per hour Approximate amount consumed: 1100mg of sodium Likely losses for the day: 10000mg to 12000mg

Total: 1575 calories consumed on the bike Energy expenditure (EE): approximately 1000 to 1200 calories per hour 4:30 cycle time total (EE): 4500 to 5400 calories Run: designated pro tables 6 x 500ml drink bottles 150ml of water with one Shotz gel and half a Shotz tablet in each bottle Calories: 585 Sodium: 1075mg 5 in total consumed on the run

Calories: 350 calories per hour – 1 Shotz Energy Gel every 20 minutes

For more info on Pete and Shotz, send your request to Justin Vella at justin@shotz.co.za.

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Pete Jacobs

Glen Gore gets a glimpse into the methods and mindset of the defending Kona champion Page 38

FUTURE PROOF

WORK BACK FROM YOUR DREAM RACE WITH THESE TRAINING RULES AND YOU CAN LOOK FORWARD TO YOUR PERFECT SEASON WORDS Elizabeth Hufton IMAGES Tristar, Finisherpix, Rob Foy, Endurapix, Russell Burton

T

here are plenty of different reasons for taking up triathlon, but there’s really only one reason to keep at it: the feeling when you cross the finish line. Wringing every last drop of effort out of your body, forcing yourself forwards to the last split second, looking at the clock and realising that you’ve done it. No-one competes in triathlon without a goal, and achieving that goal takes

Glen Gore editor glen@triathlonplussa co.za

40

planning and dedication. That’s what makes the finish-line feeling so satisfying and so addictive. The tougher your goal and the faster you get, the more your planning will come into play. Hopefully you’ve already hung up your free Triathlon Plus wallplanner and pencilled in a few key races; now we’re going to show you how to count backwards from that perfect finish-line moment to bring your 2013 goal within sight.

FEBRUARY 2013

FEBRUARY 2013

41

Future Proof

Work back from your dream race with these training rules and you can look forward to your perfect season Page 40 THE BEST SWIM SWIM TOYS

HOW TO BIKE BUY SPEED

BEAT MUSCLE NOW RUN SORENESS FEBRUARY 2013 R36.95

FEBRUARY 2013 ISSUE 34

ONE SPORT IS NOT ENOUGH

FUTURE PROOF

twitter.com/TriathlonPlusSA or facebook.com/TriathlonPlusSA

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REVIEW

SLIGHT OR SERIOUS? We all have the odd twinge, but how do we know if it’s something or nothing? ISSUE: FEBRUARY RSA R36.95 (inc vat)

Get in touch...

9 772079 726006

GET A GLIMPSE INTO THE METHODS OF PETE JACOBS, THE DEFENDING KONA CHAMPION

PERSONAL PLUS PETE’S NUTRITION GUIDE

WORK BACK FROM YOUR DREAM RACE WITH THESE TRAINING RULES AND YOU CAN LOOK FORWARD TO YOUR PERFECT SEASON

www.triathlonplussa.co.za

I SSN 2079 - 7265

PETE JACOBS

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YOUR PAST YEAR IN

FOUR EASY STEPS

PLUS

GET BACK ON YOUR BIKE FOR RICH FAST FOOD TO FIX YOUR BODY KEYICONSIDERATIONS SSN 2079 - 7265 WHEN CHOOSING YOUR RUN MONITOR

NO.1 FOR GEAR • TOP PRODUCTS, TOP BRANDS •

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Pete Jacobs, Defending Ironman World Champion Photography Darryl Griffiths 9 772079 726006

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Issue 34 / February 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

gLEN GORE

Glen is the editor of Triathlon Plus in South Africa, and coaches triathletes. He’s been a pro ITU World Cup racer and multiple top-five Ironman finisher.

Phil Mosley Our coaching editor Phil is an elite triathlete and coach with a degree in sports science. He is also the reigning British age-group duathlon champion and an authority on every aspect of the multi-sport world

Tom Ballard Our staff writer Tom has a love of all things triathlon. This year he completed Ironman UK 70.3 and he has also competed in the London Triathlon with Team Triathlon Plus-Boardman in 2:24

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

Editorial Editor Glen Gore glen@triathlonplussa.co.za

Contributors

Rich Allen, Eva Caiden, Dr Kevin Currell, Eamonn Deane, Fiona Duffy, Txema Garcia, Glen Gore, Phil Graves, Peter Greenwood, Guy Kesteven, Nigel Leighton, Dr Ian Rollo, Spencer Smith, Mark Threlfall, Steve Trew, Jamie Wilkins Photography Nigel Farrow, IMG, Huw Evans, Rat Race, Allen Krughoff, Triathlon.org/ Delly Carr/ ITU, Robert Foy, Michael Dannenberg www.foodimaging.co.uk, Dave Caudrey, Joby Sessions, Darryl Griffiths, Tristar, Finisherpix, Rob Foy, Endurapix, Russell Burton, Simon Lees, Nils Nilsen/ XTERRA, Paul Phillips @ Competitive Image, orb sport, local organiser supplied, zsports management, Corbis, British Triathlon, Russell Burton, James Mitchell Photography, Brightroom.com

Sally pinnegar

spencer smith British triathlon legend Spencer has won two world titles, two European championships and two Ironmans. He’s also been a pro cyclist and now lives and works in Florida as a tri coach

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

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

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

TriPlus Voice

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

Cover Photo Darryl Griffiths

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

Pinnegar is a marathon runner, nutritionist, personal trainer and nutritional advisor to the professional triathlete Emma-Kate Lidbury. This month she shows you how to use nature’s performance aids

Meet the South African team:

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

Jeff jones Jeff has more than 20 years’ experience racing bikes and 10 years writing about them. He edits our sister publication BikeRadar.com, the world’s most comprehensive cycling website

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 Graves

steve trew

rich allen

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 this year and has also won TriStar111 Milton Keynes

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

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

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

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

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


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Contents Issue 34 / February 2013

Every month

On the cover

24 up to speed

For all the latest Tri news

30 Fuel / refuel

Grilled turkey, streaky bacon and avocado burger

36 What to look for

Key considerations when choosing your run monitor

38 we’re inspired by

Glen Gore gets a glimpse into the methods and mindset of Pete Jacobs the defending Kona champion

40 Future Proof

12 THIS IS YOUR WORLD

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

58 RACE REPORTS

Check out all the latest gear on the market

90 RACE LISTINGS

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

91 SUBSCRIBE AND LOOK COOL

49 Slight or serious?

The past 12 months have been pretty good for Rich Allen but 2013 should be even better

The poolside accessories you need to increase speed and improve technique Adam Young

68 Buy speed in 2013

Sometimes an injection of pace requires an injection of cash JEFF JONES

70 Soreness sabotaged

Essential advice on how to avoid and treat run muscle soreness Phil Mosley

76 Review Your Past Year In Four Easy Steps Ensure your success in the coming year by asking yourself these burning questions at the start Richard Smit

get the lowdown on the hottest gear to hit the shops

82 Brand new kit

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

66 Swim toys

brand new kit

The latest review of some of the biggest races

Work back from your dream race with these training rules and you can look forward to your perfect season We all have the odd twinge, but how do we know if it’s something or nothing?

82

93 comeback tales 94 TREW STORIES

This month Steve Trew laments about his one true love and the rollercoaster ride it can be

Training zone

49

Slight or serious?

We all have the odd twinge, but how do we know if it’s something or nothing?

72 Ironman pacing

Ironman racing requires serious endurance training and strict personal pacing. Here’s our how-to guide Michael Ricci

75 Nature’s High

Natural ergogenic products to give you a supplement-free boost Sally pinnegar

80 Your QUESTIONS answered by our experts Bike training without a power meter and how best to prepare for hot-weather races Daniel Lloyd and Catriona Morrison

36

What to look for

Key considerations when choosing your run monitor


Su

and bscri b g goo et fre e e See dies pa ge 91

40

Future Proof

look forward to your perfect YEAR

58

38

Get up to date on all the best races

the methods and mindset of Pete Jacobs

Race Report

we’re inspired by


This is your world

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

12

February 2013

Words Elizabeth Hufton Photo Nigel Farrow

Presents


Hot Tickets

Abu Dhabi triathlon Over the last few years the Abu Dhabi International Triathlon has been making its mark on the triathlon calendar, attracting a stellar field of pros as well as thousands of age-groupers. The format favours bike specialists, with a 3km/200km/20km long option, half-distance and ‘sprint’ (750m/50km/5km). It’s a great chance to race early in the year. One cold-weather triathlete who’ll be testing himself in the heat next year is Olympic champion Alistair Brownlee, fresh from a brisk winter’s training up in West Yorkshire. With his star appeal, this could be an early sell-out for 2013.

2 March, abudhabitriathlon.com

February 2013

13


This is your world

Virgin active LONDON Triathlon

It’s no surprise that the world’s biggest triathlon has made our list – places in the individual sprint and standard-distance races here in london sell out every year, despite the fact that there are more slots than at any other race. The numbers are part of the appeal: no other race can beat it for deafening support as you run through the indoor section of the course. It’s spectator friendly and the brilliant organisation and simple format make it a great race for beginners, which might explain why around half the field every year are firsttimers. If you miss a spot, try one of the charity partners or – as Triathlon Plus did in 2012 – rope some mates into a relay.

Photo IMG

27-28 July, thelondontriathlon.co.uk

14

january 2013 February 2013


Hot Tickets

Photo Huw Evans

Ironman wales There was a time when it was easy to get into a British long-distance race; many native triathletes headed overseas for the warmer weather. Perhaps it’s climate change (meteorological or financial), or perhaps it’s just that the reputation of Ironman UK and Ironman Wales has grown, but the Bolton race has already sold out for 2013. You’ll need to be quick to snap up a spot in Wales in September, where a very warm welcome will make up for any shortcomings in the weather.

8 September, ironmanwales.com

February 2013

15


This is your world

Rat race city to summit

1-2 June, ratracecitytosummit.com

16

February 2013

Photo Rat Race

We’re taking a bit of a punt on this one, as the City to Summit is a brand new event for 2013, but our sources tell us the race was already more than half full before Christmas, so if you’re after something a bit more adventurous next year you’ll need to be quick. The long-distance race starts with a swim in the Firth of Forth at Queensferry, Edinburgh, before a 180km ride to beautiful Glencoe for T2. Once you’re in the mountains it’s time to tackle the marathondistance run which, as the race name suggests, takes you to the top of Britain’s highest mountain, Ben Nevis. Sounds extreme but – as hundreds of your fellow triathletes have already decided – it also sounds pretty tempting.

Triathlon Plus SA Edition 34  

Triathlon Plus SA Edition 34