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TIPS THAT FASTER TRAINING BIKE THE MADE A WINNER RUN TRACK SWIM SWIM AND LONGER MAY 2013 R36.95 MAY 2013 ISSUE 37

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TRAINING ALONE IS HARD WORK, BUT BECOMING A BETTER TRIATHLETE IS A FULL-TIME JOB

OLYMPIC TRIATHLON WINTER TRAINING

ONE SPORT IS NOT ENOUGH

LIVE

PRO

WEEK PLAN

Inspirational ‘Supa upa PPiet’ iet takes to the rroad the oad iinn th he quest ffor or a wworld-first orld-first

   ISSUE: MAY RSA R36.95 (inc vat)

www.triathlonplussa.co.za

WE’RE INSPIRED BY PLUS

7 WAYS TO AVOID HIDDEN CALORIES SPORTS MASSAGE: DOES IT WORK? KIDNEY BEAN AND HUMMUS WRAP WITH CUCUMBER SALAD

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Welcome e

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ISSUE 37 / MAY 2013

Don’ miss Don’t this month thi THIS IS YOUR WORLD TH

THIS IS YOUR WORLD 12

Words Elizabeth Hufton Photo Finisherpix

MAY 2013

MAY MAY 2013 2013

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Europe’s most popular tri training spots also offer great racing PAGE 12 live like a pro

live like a pro

LIVE LIKE A PRO TRAINING ALONE IS HARD WORK, BUT BECOMING A BETTER TRIATHLETE IS A FULL-TIME JOB Words Elizabeth Hufton

A

t Triathlon Plus, we’re always giving out advice about how to be better at our sport. It’s all tried and tested stuff, from coaches, professional athletes, age-groupers, triathlete friends and dozens of other experts plus a fair bit of personal experience. Ironically, practising what we preach doesn’t always come easy to team Triathlon Plus. When the going gets tough, we bury our heads in KFC buckets. Weeks go by where the only thing we do that could be described as a “long session� is an impromptu night in the pub after getting the magazine to press. All the things we tell our readers to do – training consistently, eating well, monitoring life and work stress, staying on top of physio – go out of the window. There’s nothing unusual about this. All of you have jobs, families, stresses of your own. We can all think of si simple changes we could

The Pro

| Photography Greg Beadle make, following the proven routines that work for the best triathletes in the world, to race better in future. But how easy is it to put those things into practice? For triathletes racing at a high level from a young age, sacrifice doesn’t even come into it. “I was quite lucky that when I was young I was exposed to good athletes,� says Olympian and double world champion Helen Jenkins. “When I was 16 or 17 years old I was training with Marc [now her husband and coach] who was an Olympian, I trained with Leanda Cave. You learn how to live.� With a few weeks to go before the race season starts, this is the time to take a look at your lifestyle and work out which changes will make the biggest differences to you. Our editor Elizabeth Hufton analysed her own training and lifestyle for a month; asked Jenkins how she does it; and coach Rob Griffiths of Training Bible UK (trainingbible.co.uk) tells you how to strike a balance yourself.

age-grouper per r

HELEN JENKINS A down-to-earth lifestyle helps Jenkins translate hard training into titles

The expert

ELIZABETH HUFTON Triathlon Plus’ editor is a time-poor triathlete with self-discipline problems

ROB GRIFFITHS The Training Bible UK coach helps age-groupers reach world standards

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MAY 2013

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Live Like A Pro Training alone is hard work, but becoming a better triathlete is a full-time job PAGE 32 TRAININGZONE

THE PLAN OLYMPIC DISTANCE

The plan

KEY CONSIDERATIONS

OLYMPIC TRIATHLON WINTER TRAINING

YOUR 12-WEEK PLAN

Conditioning to prevent injury Support your swim, bike and run training with appropriate strength and conditioning training and sports massage. This can be integrated into warm-up and recovery work.

3

Nutrition and hydration Optimise your general diet and hydration. Practise your race nutrition and hydration on longer race-paced training sessions. If appropriate, aim to lose weight and body fat early in base phases of the programme rather than just before race day.

4

Spencer Smith Smith is a coach and elite triathlete. He’s won two ITU world championships, two Ironmans and was a professional cyclist

Part 1: Strength/ Endurance/ Technique

Race pace Establish your realistic race paces for each discipline over the Olympic race distance and then train accordingly. The plan includes “Test Weeks� to help you do this.

5

OLYMPIC TRIATHLON WINTER TRAINING

Enjoyment and balance Make sure you enjoy it! Triathlon training is a significant commitment and you need to balance its demands with the other aspects of your life.

6

BUILDYOURENDURANCE BUILD YOUR RENDURANCE ENDURANCE, STRENGTH STRENGTHAN STRENGTHAND AND TECHNIQUE THIS WINTER IN TIME FOR SPRING FOLD1

TRAINING ZONES THESE TRAINING zones show you how hard to go during each session on the training plan. 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 to develop specific aspects of your fitness, as well as making sure you don’t overdo it.

coming weeks, the best way to achieve success is by listening to your body. Be realistic, be patient. On first looks, this training plan may look complex. Check out the key and the simple Training Zones on the opposite page and all will soon become clear. And keep an eye out for the second part of this plan that will appear in issue 52 of Triathlon Plus.

Is this plan for you? Before beginning this plan you should already be able to: Swim 400m non-stop Ride your bike for at least 90 minutes Run for at least 45 minutes

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. Tools like cycle power meters and GPS watches will also help track your training progress. 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.

YOUR 12-WEE PLAN K

Get your guide ready to go

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

Endurance/ Technique

OLYMPIC TRIATHLON WINTER TRAINING

EXAMPLE STRENGTH AND CONDITIONING SESSION: You should aim to incorporate one or two strength and conditioning sessions into your weekly training. Feel free to adapt this example, or try a gym circuit training class instead.

MAIN Lower body: squats / single leg Âź squats / dumbell lunges to front, side and back / calf raises / glute clams 2 sets x 12-15 reps

Zone 2 (Z2) Endurance pace 65 to 75% of your maximum heart rate. If 1 is easiest and 10 is hardest, this zone should feel like somewhere between 5 and 7

Upper body: seated row / rotator cuff rotations with bands / back + side extensions + core exercises of choice 2 sets x 12-15 reps

Zone 3 (Z3) Tempo pace 75% to 80% of your maximum heart rate. If 1 is easiest and 10 is the hardest, this zone should feel like an 8

Part 1 - Strength/

KEY: WU Warm up, WD Warm down, MAIN Main set, FC Front crawl, KICK Legs only, RPM Pedal revolutions per minute, MOD Moderate intensity, BUILD Gradually increase the intensity of each rep within a set, PULL Front crawl with a pull float between thighs, RI Rest interval, 1-ARM Front crawl using one arm only, FIST Swim FC with clenched fists, DOG Doggy paddle, SCULL Kick with arms held out in front, BAND Front crawl with a rubber band or inner-tube tied around ankles, BILATERAL Breathe every three strokes, FINS FC wearing fins PADDLES FC wearing handpaddles

WU 5mins skipping followed by 2 sets of 15 reps of walking lunge steps with upper body twist

Zone 1 (Z1) Active recovery 60 to 65% of your maximum heart rate. If 1 is your easiest intensity and 10 is your hardest, this zone should feel between 2 and 5

How it works

Photos James Lampard

1

2

Meet the expert

THIS IS the first half of a 24-week training plan for Olympic-distance triathlons (1.5km swim, 40km bike, 10km run). The idea is that by the time you’ve finished all 24 weeks, you’ll be super fit and ready to race. These first 12 weeks cover the worst of the winter, so that by the time you start part two, the spring will be in sight. This winter phase mostly consists of strength, endurance and technique work. The key to the first few weeks of any training programme is patience. It is not a sprint, but a marathon. More often than not, athletes start their training programme with such excitement and vigour that they get themselves into difficulty within the first few weeks. It’s good to be excited about preparing yourself for the new season and the challenges that lie ahead. Just don’t let them get the best of you in the early stages. This training programme should cover all the bases to get your body out of hibernation. In saying that, a training programme is a very personal affair and if you find that you need to change it to fit your lifestyle or ability then do so. I always say that a programme is only a guide and nothing should be carved in stone. Over the

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Flexibility vs consistency Consistent training is the key to improving your speed and fitness. Follow the training plan as far as possible and if you need to move sessions around, aim not to leave yourself with back to back hard sessions. Listen to your body and take a rest day when you need it. Recovery This means taking rest days, stretching after sessions, eating and drinking correctly and getting regular/appropriate sleep. These are the times when your body adapts to the training you’ve done.

BUILD YOUR ENDURANCE, STRENGTH AND TECHNIQUE THIS WINTER, WITH THIS 12-WEEK PLAN TO GET YOU FIGHTING FIT FOR NEXT SEASON

Zone 4 (Z4) Race pace 80 to 90% of your maximum heart rate. If 1 is easiest and 10 is the hardest, this zone should feel like a 9 or above

LOG YOUR TRAINING FREE TRAINING.TRIRADAR.COM

BUILD YOUR ENDURANCE,STRENGTHAND ENDURANCE, NG AND TECHNIQUE TECHNIQ THIS WINTER STRENGTH IN TIME FOR SPRING

MAY 2013 MAY 2013

MAY 2013 MAY 2013

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Olympic Triathlon Winter Training Build your endurance, strength and technique this winter, with this 12-week plan to get you fighting fit for next season PAGE 60 THE TIPS THAT SWIM FASTER TRAINING BIKE MADE A WINNER SWIM AND RUN TRACK LONGER MAY 2013 R36.95

LIKE A

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TRAINING ALONE IS HARD WORK, BUT BECOMING A BETTER TRIATHLETE IS A FULL-TIME JOB

OLYMPIC TRIATHLON WINTER TRAINING

LIVE

PRO

WEEK PLAN

WE’RE INSPIRED BY

Inspirational ‘Supa Piet’ takes to the road in a quest for a ‘world-first’ ISSUE: MAY RSA R36.95 (inc vat)

 

twitter.com/TriathlonPlusSA or facebook.com/TriathlonPlusSA

AS WE went to press, several people we know were out in Mallorca getting in some warmweather miles while we shivered. It’s not hard to see why this Balearic island is such a popular training destination with triathletes: pale sandy beaches, quiet roads with just enough mountain to make them interesting and a climate that’s pleasantly sunny rather than scorching. The Ironman 70.3 here makes the most of what the island has to offer and attracts big names too – last year Michael Raelert and Emma-Kate Lidbury took the top spots. It’s sold out for this year, but you can get ready for 2014 with some top-notch training camps. ironmanmallorca.com

This Is Your World

Glen

Get in touch...

IRONMAN 70.3 MALLORCA, 11 MAY

EUROPE’S MOST POPULAR TRI TRAINING SPOTS ALSO OFFER GREAT RACING

Yours in tri

Glen Gore editor glen@triathlonplussa co.za

EURO STARS

FOLD2

It’s May already and for the majority of our readers, it’s time for some downtime as we unwind after the long summer season on just gone by. Well done to those that did Ironman South Africa! ca! Conditions were perfect and many realised their PBs on the day! Judging by the facebook posts after the race and the general interest around round the event itself, triathlon is certainly alive and well over the longer ger distances. However, we do have some areas of concern in local triathlon, with some of our regular shorter triathlon events (scheduled for the upcoming summer) mmer) being either postponed or cancelled entirely due to lack ck of sponsorship. sp . It’s a vicious cycle and starts with the athletes themselves. ves. A race organiser org needs the support of athletes to build up an event. Sponsors will only look at events that garner huge support and with the economy on a bit of a downslide at the moment, sponsorships are limited ited and there is less money to spend on sports like triathlon. Athletes need their local eed to o support su loc events as much as possible. We need to keep the smaller events nts alive and an well in order to see the sport (as well as duathlon etc.) truly grow and move to the next level in SA. If this does nott happen, the bigger and longer long tri events will eventually start to suffer. your support by r. Co Come on triathletes, add you racing the local events and even p possibly ossibly pitching in with some sponsorship proposals of your own if you ou have hav ve the means and know kno how. Winter is downtime for the locals, pros will be busy with cals, but many of our p international commitmentss as they battle towards points collection for the Olympics in 2016. That seems hoping to go to Rio ems long off, but the athletes at need to start racing welll now. Only the top 50 rranked athletes get to race in the Olympics, so our very ery best elites will be blazing a trail around the world in search of those elusive qualifying points. Good luck to usive ITU Olympic qua them; we’ll follow update w closely and upda date as soon as they perform on the world stage! As we head into o winter, don’t sit on the t couch! Indoor training is the way to go. Now is the alternative methods to see if you can e ttime me to try some alte transform rm yourself self into a better bett and stronger triathlete come the start of the summer in September. Se Septem Triathlon Plus SA has a great website and facebook page to updated on the latest happenings, event schedules keep you up and train training programmes, so log on often and w we’ll try our very best to keep you motivated through the cold and mot darkness! d

PAGE 75

PLUS

7 WAYS TO AVOID HIDDEN CALORIES SPORTS MASSAGE: DOES IT WORK? KIDNEY BEAN AND HUMMUS WRAP WITH CUCUMBER SALAD

NO.1 FOR GEAR ˜HCDDFC8I7HG HCD6F5B8G˜

  



ON THE COVER TIMO BRACHT – IRONMAN CHAMPION Photography Powerhorse PR

MAY 2013

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ISSUE 37 / MAY 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

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 is currently training in Stellenbosch, South Africa

Our senior writer Tom has a love of all things triathlon. hlon. This year he’s looking forward to orwardto returning to Ironman nman 70.3 UK and dragging himself imself up the mountains in the Alpe d’Huez triathlon long coursee

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

EMMA DEAKIN

PHIL GRAVES

SHARON LAWS L

Phil is a pro Ironman triathlet triathlete renowned for his cycling cling prowess. He won thee Ironman UK and 70.3 UK double ouble le in 2009 took the 70.3 in 3 UK title again inin 2012 and has also won TriStar111 Milton Keynes

Professional ccyclist Laws won the British Tim Time Trial Championship in 2008 and the Championshi Road Race British Roa Championships in 2012. Champio also competed at the She als Beijing Olympics

Editor Glen Gore glen@triathlonplussa.co.za

Contributors Rich Allen, Eva Caiden, Dr Kevin Currell, Eamonn Deane, Fiona Duffy, Txema ema Garcia, Glen Gore, Phil Graves, Peterr Greenwood, Guy Kesteven, Nigel Leighton, Dr Ian Rollo, S Spencer Smith, Mark Threlfall, Steve teve Trew, Jamie Wilkins Photography Finisherpix, Star Production International, James Mitchell, Marathon athon Photos, George Jaimi orge Burns/Getty, Burn Chisholm/ITU Ironman, Michael m/ITU Media, Iron Dannenberg www.foodimaging.co.uk, nberg www.foodimagin Greg Beadle, Getty Images, ITU ITU, DELLY CARR RR ITU, Rich Cruse, Joseph Branston, B Bryn n Lennon/Getty, Tim de Waele, Wae James es Lampard, Corbis, Getty, Gett Image Source/Corbis, Source/C e/Corbis, Geoff Waugh, Waug Paul competitive Phillips comp mpetitive Image, Imag Ironman, Janos Schmidt / ITU

8

KATE PERCY PE

STEVE TREW S

RICH ALLEN

A lleading triathlon coach and commentator, Steve has been com 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

MAY 2013

Art Editorr Shane Hardie

Social Media Jonatha Jonathan Trenor So Stone Subscriptions Geraldine Ger

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

Subscriptions Sub +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 er Photo Pho Powerhorse PR

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

The expert behind ‘7 Ways to Avoid Hidden Calories’ (page 94), Percy is an accomplished cook, k, marathon runner, cyclist and swimmer. mmer. She is also an author and wrotee Go Faster Food

Creative ve Directorr Bianca Schmitz Schmit

Alexandra Massey Copy Editorr Alexandr

Editorial

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

Emma Deakin works for the English Institute of Sport (EIS) as a lead physiotherapist with the Podium, Development and Academy British Triathlon squads including athletes such as the Brownlees

Meet et the South African frican 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.


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Contents ISSUE 37 / MAY 2013

ON THE COVER

EVERY MONTH

28 FUEL / REFUEL

12 THIS IS YOUR WORLD

Kidney bean and hummus wrap with cucumber salad

Europe’s most popular tri training spots also offer great racing

32 LIVE LIKE A PRO

40 RACE REPORTS

39 WE’RE INSPIRED BY

66 BRAND NEW KIT

50 TRACK SPEED

74 RACE LISTINGS

Training alone is hard work, but becoming a better triathlete is a full-time job Inspirational ‘Supa Piet’ takes to the road in the quest for a world-first Training on the track over winter can transform your off-season miles into serious speed come spring PHIL MOSLEY

53 SWIM STROKE AND LENGTH

Yes, swim speed is about technique – but there’s more to it than that PHIL MOSLEY

54 TIPS FROM A CHAMPION

Five training and racing ideas that have helped make a true champion SHARON LAWS

56 AVOIDING EMPTY CALORIES

A seven-step guide on how to avoid calories that have no nutritional benefit whatsoever KATE PERCY

59 SPORTS MASSAGE

The ins and outs of sports massage and when it can help you to train and recover er more effectively EMMA DEAKIN

60 RACE AN OLYMPIC DISTANCE NCCE IN 12 WEEKS

The first half of our 24-week 4-week plan for your first Olympic-distance nce race SPENCER SMITH

66

BRAND NEW KIT

GET THE LOWDOWN ON THE HOTTEST GEAR TO HIT THE SHOPS

The latest review of some of the biggest races

Check out all the latest gear on n the market Plan the end of your year guide to ar with ourr gu what’s on

75 SUBSCRIBE SCRIBE AND LOOK COOL

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

77 COMEBACK OMEEBACK TALES

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

78 8 TREW STORIES

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

TRAINING ZONE

56

AVOIDING EMPTY CALORIES

A SEVEN-STEP GUIDE ON HOW TO AVOID CALORIES THAT HAVE NO NUTRITIONAL BENEFIT WHATSOEVER

66 YOUR QUESTIONS ANSWERED BY OUR OU EXPERTS Return to training while recovering Returning from chronic fatigue syndrome and how hil hill training sessions are a great way to ttrain DR TAMSIN LEWIS AND GARTH FOX

59

SPORTS MASSAGE

THE INS AND OUTS OF SPORTS MASSAGE AND WHEN IT CAN HELP YOU TO TRAIN AND RECOVER MORE EFFECTIVELY

10

MAY 2013


Su

and bscri b g goo et fre e SEE dies e PA GE 75

32 40

RACE REPORT EPORT

LIVE LIKE E A PRO

TRAINING ALONE ISS HARD WORK, BUT BBECOMING A BETTER TRIATHLETE IS A FULL-TIME JOB

GET UP TO DATEE ON ALL TTHE BEST RACES

39

WE’RE INSPIRED BY

INSPIRATIONAL ‘SUPA PIET’ TAKES TO THE ROAD IN THE QUEST FOR A WORLD-FIRST

MAY 2013

11


THIS IS YOUR WORLD

THIS IS YOUR WORLD

EUROPE’S OPE’S MOST POPULAR TRI TRAINING SPOTS ALSO OFFER GREAT RACING OPES

12

MAY 2013


EURO STARS

Words Elizabeth Hufton Photo Finisherpix

IRONMAN 70.3 3 MALLORCA, 11 MAY AS WE went to press, ress, several people we know were out in Mallorca ca getting in some warmweather miles while le we shivered. hivered. It’s not hard to see why this his Balearic island sland is such su a popular training g destination with triath triathletes: tri eaches, quiet roads with h just pale sandy beaches, enough mountain untain to make them int interesting and nd a clim climate mate that’s pleasantly su sunny rather than scorching. scorc ching. The Ironman 70.3 70 here makes the most of what the island has ha to offer and attracts big names to too oo – last las year Michael Raelert and Emma-Ka Emma-Kate Lidbury took the top spots. It’s sold out ffor this year, but you can get ready for 2014 with some top-notch training camps. ironmanmallorca.com onmanmallorca.c

MAY MAY 2013 2013

13


THIS IS YOUR WORLD

TRISTAR 111 LYON, 30 JUNE FRANCE IS such a popular training ground d that it’s hard to narrow down a race wishlist. st. The relatively new TriStar Lyon, first run in 2011, takes the unique TriStar 1km/100km/10km km format right to the heart of the country and gives ves Francophiles Fra a taste of what the nation has to o offer for touring tou ing triathletes. It takes in everything, hing, from the swim in La Confluence, a slick residential sidential area, through throug the historic city, out into the he countryside and up onto rough rural climbs – though it might be the bumpy descents that take ake more out of you.

Photo Star Production International

star-events.cc

14

MAY 2013 MAY 2013


EURO STARS

ANDALUCIA DESAFÍO DOÑANA EMBER TRIATHLON, 17 SEPTEMBER IF YOU’RE tired of shaking your our head in exasperation every time you’re asked, “So which order do you do them hem in…?”, at least this race will allow you to give a different answer. The epic event – once ce part of the TriStar family fam (pictured) – begins s with a 169km draf draft-legal bike ride, followed ed by a 1km swim across acr the mouth of a riverr and 30km run. Though Thoug Spain is no stranger to training raining triathletes, the th variety of landscape e and uniqueness of this course should surprise even the regular visitor. It’s an end-toend route ute and the final section sectio is the perhaps mostt rewarding, taking com competitors along the spectacular ectacular sands of the pr protected Doñana National ational Park which gives give the race its name.

Photo Star Production International

desafiodonana.com afiodonana.com

MAY MAY 2013 2013

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THIS IS YOUR WORLD

ELBAMAN, 29 SEPTEMBER PTEMBER ANOTHER CYCLIST’S paradise, aradise, Italy reward rewards those with the legs forr the climbs and the stomach for the descents, scents, s, especially e in its coastal regions. There’s no Ironman-branded Iron an-bran event here to put ut your summer trai training to use but there is a proud history of long-distance long-d racing on the small island of Elba, 20km 2 off the coast of Tuscany. any. It’s a race for anyone any looking to use up p a bit off late-season fitness fitn or enjoy a fantastic tic welcome, scenery and an food; if you’re looking ing for a long-distance PB you might want to head elsewhere. After a two-lap sea swim the begins: the threehe race’s biggest challenge challe lap, 180km bike loop w with more than 2,500m off climbing, breathtaking views and heartbreathta stopping descents. g descents

Photo Marathon Photos

elbaman.itt

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MAY 2013 MAY 2013


EURO STARS IRONMAN SWITZERLAND, ND, 28 JULY THE BIKE course at Ironman Switzerland, which is based around Zurich, includes udes two scarily named climbs: The Beast and Heartbreak Hill. But if you’ve been lucky ucky enough to train tra in central Europe, you’ll u’ll know that – actual mountains aside – continental tinental climbs are often of kinder on the legs.. The roads here are smooth, sm the inclines pretty tty gradual, and the descents desc long, swooping g and rewarding. If yo you’ve never trained in Switzerland, witzerland, this race might mi tempt you to in future. re. Lake Zurich’s clea clear water, the laid-back pavement avement cafes lining the route and all the post-race relaxation a cosmopolitan c capital tal can offer top off the holiday h vibe.

Photo FinisherPix

ironmanzurich.com manzurich.com

MAY MAY 2013 2013

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