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Issue 38 / June 2013

As we enter the clutches of winter, with June meaning the start of some seriously cold early mornings, we are reminded to keep on track with our training - and hopefully, an odd race or two. Locally, we have a few duathlons that will keep you busy during the colder months. Besides that, now is the time to try your hand at some cross country running events, mountain biking and the odd cycle race or two. Any form of racing can only be good for you. We tend to train in a zone that is comfortable, but the only way to improve and regain the fitness is to train and race in a zone that is slightly uncomfortable. It hurts when you’re doing it, but the benefits are there once finished. We all know the high you experience when you’ve just done a hard effort and the body is rewarded with some rest. It’s a good feeling, pushing yourself beyond your limits every now and again, so look for the races that you normally wouldn’t do outside of the summer tri season. Our international elite triathletes are carving up a storm overseas. At the recent ITU World Series event in Japan, we had Kate Roberts in 7th place with Gillian Sanders not too far behind in 12th. Well done ladies, that is a great result! On the men’s side, we had Richard Murray (fresh from his 2nd placing at the San Diego event) come home in 5th place, with new kid on the block Henri Schoeman taking the 6th spot. His swimming prowess shows just how important the swim is with this type of intense draft legal racing. So, any juniors out there with aspirations of the world stage and the Olympics one day; the swim is crucial and plays a very important part in your end result. Henri is showing us the way with his incredible swim times. South Africa is known for developing strong swimmers, so there is really no excuse for us not to have many more of our elites performing on the big stages at events overseas. Well done guys and girls, I hope that the triathlon authorities have a good plan in place to look after you until 2016. For now, the rest of us will try and stay warm, fit and ready for the summer when it eventually reappears in September. Keep on tri-ing!   Yours in tri,

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Don’t miss this month THIS IS YOUR WORLD

GREATEST RUNNERS

ALISTAIR BROWNLEE

THIS IS YOUR WORLD

SIX OF THE GREATEST RUNNERS TRIATHLON HAS EVER SEEN

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Words Huw Jones Photo Triathlon.org/ Delly Carr | ITU

NO ONE hits the run as hard off the bike as Alistair Brownlee. With the light frame of a long-distance track athlete and the grit of a fell runner, Brownlee sets a punishing pace that few can match. Like his younger brother, Jonny, Alistair is a complete all-rounder as a triathlete, but his phenomenal 29 minutes and seven seconds 10km split at London 2012 confirmed his standing as the best runner over Olympic-distance the sport has ever seen. A key component of his unrivalled success has surely been the competitive, yet supportive, relationship he enjoys with his brother as they constantly push each other in their training sessions around the Yorkshire Dales.

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RICHARD MURRAY MAKING THE 2013 SEASON ONE TO REMEMBER

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urray started the new season with a bang. He won the first two races in South Africa, including the South African Xterra title – and then claimed podium spots in his first overseas races, including his first ITU World Triathlon Series race of the season in San Diego. On the day, he was only beaten by Olympic champion Alistair Brownlee. “I really can’t complain about the start I have made to the season. But it’s a busy time ahead, with lots of races this season. This year is all about having fun and becoming a stronger swimmer. I must become more competitive as a swimmer in my efforts to be a consistent title contender.”

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His goals for the season include good overall performances in the World Series and then testing his skills at the World Xterra championships in Maui, Hawaii in October - but a possible appearance at the very popular Hy-Vee triathlon also has the 24-year-old excited. The Hy-Vee Triathlon is an Olympic distance race held in Des Moines, Iowa. The annual event attracts many of the top professionals in the world, partly due to having the largest prize purse awarded in the sport. In addition to pro triathletes, the event features competition among amateurs as well. Hy-Vee takes place on 1st September, and Murray will also race in the French League this year.

Murray has added to his arsenal by getting Canadian Joel Filliol to be his coach. Filliol is one of triathlon’s most experienced and successful professional coaches, and has been involved in endurance sport since 1989 as both an athlete and coach. As a coach, he has worked with athletes at the highest levels, including the Ironman and Ironman 70.3 World Championships, the ITU World Elite and Age Group Championships, and multisport games such as the Commonwealth, Pan American, and Olympic Games. “I knew that Richard was looking to develop a relationship with a coach, where he hadn’t found the right fit previously. Rich has lots of personality

and brings his own ideas and intuition into the mix. I felt I could help Richard with his swimming programme, as well as work with him overall as an individual with our squad, so we have given it a shot and it’s working well thus far into the season. He’s a tactical racer, and rises to the occasion,” said Filliol, who describes Murray as an intelligent athlete that is thoughtful in his approach to preparation and attention to detail. Does he see a World and Olympic champion when he looks at the strong willed athlete that calls the Capetonian suburb of Durbanville his home? “Richard has the right mix of ability and mentality, so we’ll continue to work hard, taking steps forward each day/month/year and see how far he goes. Development wise, he’s young and has room to grow, getting stronger and more conditioned across all three sports.”

Not only was Murray signed as one of the Red Bull athletes this year, he is now also part of Specialized’s elite squad of athletes, which includes the likes of Javier Gomez, Jan Frodeno, Craig Alexander, Tim Don and fellow South Africans Conrad Stoltz and Dan Hugo. “It is a great opportunity to be part of the Red Bull team. It is a brand that I can identify with and that is very important. Red Bull is one of my title sponsors moving forward to Rio 2016. Being part of Specialized is like being part of a big family of very talented and like-minded people. I am in a great position in that I can really identify with the brands of my sponsors, which also include Oakley, Puma, Kiwami and Virgin Active. It is an honour and privilege to be

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ILATERAL BREATHING. Early vertical forearm. Drag coefficient. The first two disciplines in a triathlon race invite triathletes to take a technical approach to training, breaking down the swim stroke to miniscule movements and using hundreds of pounds of technology to analyse drag, power, cadence and speed on the bike. Running is the simple bit. Right? As a runner turned triathlete, I’m still relieved when I see a run on my schedule. Less fuss, less equipment, I can just go out and run without even thinking. In 15 years of running I’ve spoken to dozens of coaches, podiatrists, biomechanists and elite athletes and most of them have tried to break down the run into its technical details. But it’s only been recently, having dramatically altered the way

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I run, that I’ve come to appreciate the benefits to be gained from taking a bit more of a scientific approach to running. Physically, there is nothing simple about the action of running. As you hit the ground and stride forwards, the forces at work throughout your muscles, tendons and bones are incredible – yet we only start to think about those forces when we’re buying new running shoes or trying to get over an injury. Suddenly the precise angle at which your foot hits the ground becomes an issue, the number of times each foot makes contact with the road and the length of time it spends there is of the utmost importance. Through re-learning to run, I’ve come to appreciate what people have tried to tell me for years: that there’s more to run training than simply running, and that if you put a little bit of time into these complementary sessions, you’ll not only have a better chance against injury but run faster too.

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ONE SPORT IS NOT ENOUGH

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WHAT TO LOOK FOR

How to choose the shoes that best suit your cycling needs

PART 2

WE’RE INSPIRED BY

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twitter.com/TriathlonPlusSA or facebook.com/TriathlonPlusSA

associated with these brands and you always aim to live up to a certain level because of those associations.” When it comes to mottos in life or favourite quotes, Murray’s answer is given with a big smile and a sparkle in the eye: “I love ‘pain is temporary, but glory lasts forever’. I love to push myself and the feeling of hurt is one that I have come to know quite well over the past few years as a professional athlete. At present, I love to say and think that it is time to live a little! In the end, I’m an oddball, wild child, and off-road athlete at heart.” After his sixth place at the ITU world Triathlon Series race in Yokohama in /may, Murray is sitting at fourth in the overall rankings - talk about a season! We’re all behind you, Rich.

Richard Murray

Glen Gore editor glen@triathlonplussa co.za

Get in touch...

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This Is Your World

OLYMPIC-DISTANCE TRIATHLON TRAINING PLAN

PLUS

FAST FOOD TO FIX YOUR BODY A MATURE HEAD LEADS TO A GOOD RACE SIX OF THE GREATEST RUNNERS TRIATHLON HAS EVER SEEN

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

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Kiwi Clark Ellice – ITU World Series Racer Photography Delly Carr - itu.org 9 772079 726006

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Issue 38 / JUNE 2013

Meet your team of experts We’ve assembled the biggest and best team of triathlon experts around to bring you unrivalled coverage of your sport

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

Editorial Editor Glen Gore glen@triathlonplussa.co.za

Contributors

Rich Allen, Eva Caiden, Dr Kevin Currell, Eamonn Deane, Fiona Duffy, Txema Garcia, Glen Gore, Phil Graves, Peter Greenwood, Guy Kesteven, Nigel Leighton, Dr Ian Rollo, Spencer Smith, Mark Threlfall, Steve Trew, Jamie Wilkins Photography Triathlon.org/ Delly Carr | ITU, Rich Cruse, Paul Phillips @ Competitive Image, Triathlon.org / Janos Schmidt, Delly Carr | ITU, Ryan Bowd, Michael Dannenberg www.foodimaging.co.uk, Joby Sessions, Jesse Wild, British Triathlon, Joseph Branston, Corbis

Cover Photo Delly Carr - itu.org

gLEN GORE

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

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

andy bullock

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

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

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

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

TriPlus Voice

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

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

The Fire Tree Design Company Suite 515, Island Office Park 35/37 Island Circle, Riverhorse Valley P.O. Box 18882, Dalbridge, 4014 www.firetree.co.za

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

Meet the South African team:

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

Spencer Smith Smith is a coach and elite triathlete. He has 15 years experience of working and coaching in elite sports programmes. He’s won two world championships and two Ironmans

Future produces carefully targeted special-interest magazines, websites and events for people who share a passion. We publish more than 170 magazines and websites and 100 international editions of our titles are published across the world. Future plc is a public company quoted on the London Stock Exchange (symbol: FUTR). www.futureplc.com

Dr Kevin Currell

steve trew

rich allen

Kevin works for the English Institute of Sport as a performance nutritionist, specialising in triathlon. He’s a keen triathlete and his scientific research on sports nutrition is widely published

A 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.


Contents Issue 38 / June 2013

76

On the cover

12 THIS IS YOUR WORLD

Six of the greatest runners triathlon has ever seen

24 up to speed

For all the latest Tri news

33 Fuel / refuel

Garden pea and sweet potato soup

36 we’re inspired by

Richard Murray, making the 2013 season one to remember

40 What to look for

Every month

50 RACE REPORTS

76 Brand new kit

Check out all the latest gear on the market

82 RACE LISTINGS

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

42 Running 2.0

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

58 new ways to go faster

A trio of new ideas that may help you find an extra few seconds Andy Bullock

61 perfect pacing

Triathlons are endurance events, not sprints. Here’s how to go the distance Spencer smith

62 Power meters

An essential guide to using power meters in training and racing jeff jones

70 Race an Olympic-distance triathlon in 12 weeks

The sessions you need to develop your speed and race fitness, so that you reach race day in your best shape ever Spencer Smith

get the lowdown on the hottest gear to hit the shops

The latest review of some of the biggest races

How to choose the shoes that best suit your cycling needs

Get technical in triathlon’s simplest discipline and you can program yourself to finish faster in your next race

brand new kit

83 SUBSCRIBE AND LOOK COOL 93 comeback tales

Rich Allen figures out that there’s more to a fading run

94 TREW STORIES

Steve Trew spares a thought for domestiques

Training zone

38

Powering through

use these protein-packed snacks to get back to your best after a hard session

67 cross-training benefits

Why training in other sports can make you faster at tri with transferable speed Richard horton

69 sugar – good or bad?

Some say it’s bad for us while others say it’s OK, but who should we believe? Dr Kevin currell

74 your questions answered by our experts How to avoid cramping when racing and fuelling tips for a 70.3 Emma deakin, dr Kevin currell

40

What to look for

How to choose the shoes that best suit your cycling needs


Su

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

42

Running 2.0

Get technical in Triathlon’s simplest discipline and you can program yourself to finish faster

50

36

Get up to date on all the best races

Richard Murray, making the 2013 season one to remember

Race Report

we’re inspired by


This is your world

THIS Is Your World

Six of the greatest runners triathlon has ever seen

12

june 2013


Greatest runners

Alistair Brownlee

Words Huw Jones Photo Triathlon.org/ Delly Carr | ITU

No one hits the run as hard off the bike as Alistair Brownlee. With the light frame of a long-distance track athlete and the grit of a fell runner, Brownlee sets a punishing pace that few can match. Like his younger brother, Jonny, Alistair is a complete all-rounder as a triathlete, but his phenomenal 29 minutes and seven seconds 10km split at London 2012 confirmed his standing as the best runner over Olympic-distance the sport has ever seen. A key component of his unrivalled success has surely been the competitive, yet supportive, relationship he enjoys with his brother as they constantly push each other in their training sessions around the Yorkshire Dales.

june 2013

13


This is your world

Mirinda Carfrae

Photo Paul Phillips @ Competitive Image

Mirinda Carfrae’s consistency and athleticism as a runner have been the foundation of her rise to triathlon greatness. At the 2009 Ironman World Championship in Hawaii, Carfrae managed the incredible feat of setting a new marathon course record on her first try at full Ironman distance, finishing second to Chrissie Wellington. Since then, she has won the Ironman World Championship, smashed the women’s marathon record down to 2:52:09, and made a name for herself as the strongest female runner on the long-distance circuit. With the flawless technique of a natural runner, Carfrae’s ability to hold her form late into the third discipline enables her to close the gap on even the fastest cyclists in the field.

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June 2013


Greatest runners

Mark Allen

Photo Rich Cruse

No list of legendary runners in triathlon would be complete without six-time Ironman World Champion, Mark Allen (right). Although originally a swimmer, it was as a runner that Allen set a new benchmark in triathlon. At the 1989 Ironman World Championships in Hawaii, Allen beat long-time rival Dave Scott (left) in their inspiring ‘Iron War’ showdown, sealing the victory with a record 2:40:04 marathon. A record that still stands. It was in his final appearance in Hawaii in 1995 that the Californian truly showed why he was nicknamed The Grip, when he defied all odds to run from over 13 minutes off the leaders out of T2 to pass Thomas Hellriegel for the win with 5km to go.

june 2013

15


This is your world

Chris McCormack

Photo Paul Phillips @ Competitive Image

The run was never Macca’s strongest discipline. In his bid to realise the elusive dream of victory at Kona, the straight-talking Australian reinvented himself as a runner and after several ill-fated attempts, finally became Ironman World Champion in 2007, storming to victory with a 2:42 marathon. With almost 20 years of race experience under his belt, McCormack is an expert at pacing the run and knowing exactly when to make his break. In 2010, at the age of 37, Macca gave an awesome demonstration of his ability as a runner when he won the World Championship again in dramatic fashion, holding off a late challenge from Germany’s Andreas Raelert one mile from the finish.

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June 2013


T T /T R I S E R I E S

THE ORIG IN OF A ERO IT WAS, OVER 20 YEARS AGO, THAT JIM FELT CONCEIVED DUAL AERO: THE GENESIS OF OUR DA AEROBIKE. SINCE THEN THE FELT DA HAS WON IRONMAN CHAMPIONSHIPS AND TOUR TIME TRIALS. IT‘S BEEN REFINED, REDESIGNED, AND NOW EVOLVED INTO B SERIES BIKES. TO-

Felt Bicycles SA @FeltBicyclesSA www.worldsviewsports.co.za +27 11 844 1000

DAY FELT DA AND B SERIES ARE THE INTEGRATION OF LONG DISTANCE RIDE COMFORT, FUNCTIONAL AERODYNAMICS AND REAL WORLD FRAME FEATURES. FELT RAISED THE BAR FOR AERODYNAMIC BICYCLES. NOW THEY ARE READY TO RAISE YOURS.


This is your world

Nicola Spirig

Photo Triathlon.org/ Delly Carr | ITU

Nicola Spirig has one of the most powerful sprint finishes in the business, but her strength as a runner was pushed to the very limit during the thrilling women’s Olympic final in Hyde Park last year. In the closest finish ever witnessed in an Olympic triathlon, Spirig edged out Sweden’s Lisa Norden on a photo finish to take gold at her third Olympic Games. The sprint finish was a strategy Spirig had trained hard for, focusing on interval training, hill repeats and running after her toughest bike sessions. Competing at national track events for Zurich Athletics Club and becoming Swiss champion over 3,000m and 5,000m must have also helped with that trademark kick.

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June 2013


RINNY WINS ON THE DA

W H AT D R I V E S Y O U


This is your world

Chrissie Wellington

Photo Paul Phillips @ Competitive Image

Chrissie Wellington’s singular ability to clock record-breaking bike splits and still have the legs to run so strongly makes her a once-ina-generation athlete. At Challenge Roth 2011, Wellington ran her way to her third title and the long-distance world record (8:18:13) with a 2:44:35 marathon. She crossed the line almost 40 minutes ahead of the next woman and her run split was second only to the men’s race winner Andreas Raelert. The Brit spent a lot of time before the race living in Boulder, Colorado – a training Mecca for pro triathletes – and she certainly reaped the benefits of the altitude and thinner air back down at sea level in Hawaii, where she has now won four times.

20

June 2013


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

june 2013

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Triathlon June 2013 Edition 38  

Triathlon June 2013 Edition 38

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