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SWIM Open-Water Swim Tips

Look Good and Fix for a BIKE fast RUN Run faster race puncture

SU BS CR IB EN OW

October 2012 R36.95

Train like an Olympian Raise your game in 2012 with the experts who advise Olympic triathletes

TRACTION CONTROL

Issue: OCTOBER RSA R36.95 (inc vat)

Go faster and corner more confidently with our performance tyre test

8

week plan to make

the top ten

Quest of theion

Mont h

PLUS

FIX FOOD TO FUEL YOUR BODY Nutrition Secrets of the Pros get the Body of a triathlete

No.1 for gear • top products, top brands • october 2012 1


SU BS CR IB EN OW 2

october 2012


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NOTHING BEATS EPIC PRO PEAk PERfORmANCE & INSTANT muSClE RECOvERy

All NEw vOOmA ENERGy 220% mORE ENERGy

PERfORm 03 RECOvER KENT HORNER

9th - IrONMAN SA 2012 [1st South African]

POTENTIaL EFFECTS: A blend of high- and low-GI carb sources, like Isomaltulose, to sustain peak energy levels during intense, ultra-endurance activity Contains pre-digested hydrolysed proteins (incl. PeptoPro®) for rapid muscle tissue protection and recovery Helps to remove metabolic waste such as lactic acid, improving muscle tissue performance and speeding up recovery this isotonic drink helps to improve hydration and reduce cramping

and “Tried everything in the world nothing beats it!” orner

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WHY: the nutrient requirement in athletes is highest during and immediately after intense and prolonged physical activity. the 30 - 45 minute window after training or events is a crucial time during which the body races to recover as quickly as possible. the body’s evolutionary instinct to immediately replace muscle glycogen means that it will use whatever nutrients are available, including amino acids present in muscle tissue, resulting in muscle wastage. By rapidly supplying carbohydrates to replace glycogen, as well as fast acting protein to replace amino acids, the body recovers quickly, without breaking down existing amino acids. WHEN: Start sipping 30 minutes before race, with continuous uptake thereafter and one full serving after your race.

tart “I always s ith w e my rac o stay Epic Pro t and hydrated y keep up m .” els energy lev Martin Dreyer As seen on

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High in energy (422 kJ/serving) Carbohydrate blend (23.8 g/serving) www.usn.co.za

october 2012

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october 2012


SU BS CR IB EN OW

Photo: Larry Rosa

Photo: Jay Prasuhn

REVOLUTION IN SPEED

Experience FirecrestTM technology with the 404 and 808 wheelsets in Tubular or Carbon Clincher.

When you combine cutting-edge mathematics, world-class supercomputers, and Zipp’s supremely creative engineers, you end up with some bold ideas. Like inverting what was already the world’s fastest aero rim shape to achieve smoother airflow around the entire wheel – not just the leading edge. | Based on that revolutionary concept, Firecrest wheels reach unprecedented levels of performance, stability in crosswinds, and road feel.

LONDON CALLING

Jonathan Brownlee is bound for his native England, London to be specific. And, boy, he’s in a hurry. At the ITU World Triathlon San Diego, Brownlee blazed the field aboard his Zipp 404 Firecrest wheels and Zipp Service Course SL handlebar and stem,

at times looking back to see if any rivals were game to follow. That’s the confidence, aerodynamics and efficiency he’ll need to go for gold. Visit Zipp.com or your local bike shop to learn about the Zipp 404 Firecrest or Zipp bars, stems and seatposts.

1.800.472.3972 | zipp.com

october 2012

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october 2012


Welcome

Subscribe today Se e

Issue 30 / october 2012

Don’t miss this month THIS IS YOUR WORLD

LOCAL RACES

INDIAN OCEAN TRIATHLON THE INDIAN OCEAN Triathlon is simply the most beautiful Triathlon in the world ! For you, this means : • Take pleasure in participating to a seriously organized and accessible race • Share your sports adventure with family and friends, with the other competitors (local and Elite competitors included) and with the organizers • Discover a country and a culture through your passion for sport Route Description: The Indian Ocean Triathlon route is playful. It is open to any sport oriented individual and offers breathtaking sights of the south of Mauritius Island. Whether a confirmed triathlete or curious of a first triathlon experience, you can be sure you will remember these Mauritian kilometres! Swimming: 1.8km (1.1 mi) in a lagoon. Water temperature is 25°C (77 F) amidst colourful fish and all shapes of corals… Australian style mid-race before plunging back for a second round. Then on to the second part.

Bicycling : 55km (34 mi) of beauty: after a few kilometres of flat ground to warm up, you head for the Chamarel Pass, well known among the local bicycling crowd. 4 km of slope with some parts at 14% steepness, not to be taken lightly. Once at the top, the view is just magical: blue sky, 7 colours mountains and the lagoon in the background. Then you head down along a fast and curvy road called “Chemin Grenier” that crosses sugarcane and pineapple fields. At the bottom, the path follows the coast in the shade of coconut trees. You cross the villages of Bel Ombre then Baie du Cap, to finish the last flat strand and get ready for the final part. Running 12 km (7.5mi) in 3 loops in the shade of the mangrove, at the foot of Morne mountain. The path varies along the way, from paved roads, tracks and, finally, fine sand. Date: 13th November Race distances: 1.8km swim/55km bike/12km run Venue: Island of Mauritius Contact Details www.indianoceantriathlon.com

THIS IS YOUR WORLD PRESENTS

Photo Paul Phillips/ Competitive Image

Summer has arrived! Nothing like the smell of spring in the air and the flood of events that await the local tri scene. The BSG Series kicks off in a big way this month, which gives us a great incentive to go out and race at some of their fun filled events. Nothing better than a sprint race to get you into the swing fast and ready for the longer races that will come as the season gets into full gear. They also have a great kids’ series, which will help grow the sport as we seek to increase race numbers in the years to come. The Midlands Ultra Tri Series also kicks off in October, with their first event taking place on the 7th. KZN has a reputation of putting on some really great events in fantastic locations and they don’t come much better than Midmar Dam in the spring. Apart from that, the international scene is buzzing with the World Ironman Championships scheduled for mid-October. Expect some fierce racing amongst the Pros as they go head to head on the Big Island of Hawaii. The race is covered live on the net, so tune in and watch your favourite athletes battle it out over a gruelling and energy sapping 226km Kona course. We also have the final of the ITU World Triathlon Series scheduled for Auckland, New Zealand. We have a big South African team on their way to the land way beyond down-under, so good luck to the Saffas towing the line at the Worlds this year. Our October edition is stacked with the usual segments all aimed at providing valued information to those triathlon readers who live, eat and breathe the sport. I will be out and about, racing as often as I can during the coming season, and look forward to seeing most of you at the races.   Train smart, race hard   Yours in Tri   Glen Glen Gore editor glen@triathlonplussa co.za

page55

AFRICAN RACES SHOWING THEIR TRUE BEAUTY

12

OCTOBER 2012 OCTOBER 2012

OCTOBER 2012 OCTOBER 2012

13

This Is Your World

African races showing their true beauty Page 12

TRAIN LIKE AN OLYMPIAN PHOTOGRAPHY Nigel Farrow, ITU/Triathlon.org, Getty, Corbis INTERVIEWS Phil Mosley

T

HE DAYS WHEN plucky amateurs competed at the Olympics are long gone, and at London 2012 it won’t just be the athletes who determine the gold, silver and bronze finishing positions. In the modern world of elite sport, British contenders such as Alistair Brownlee and Helen Jenkins work with some of the best coaches, physiotherapists, nutritionists and sports scientists in the land, who help to ensure that they train hard, recover quickly and race fast. It’s all a far cry from being an agegrouper. The reality for most of us is that we fit training around a full-time job, a limited budget and countless other demands on time. In this respect it can be easy to think that Olympic athletes have an unfair advantage, but the reality is that they all started from somewhere, often winning races from a young age without a

30

RAISE YOUR GAME IN 2012 WITH THE EXPERTS WHO ADVISE BRITAIN’S TRIATHLETES AT THE OLYMPICS

posse of experts to rely on. Ask any top athlete and they’ll tell you that a support team might give you an extra one percent, but, at the end of the day, the hard graft still comes down to you. Being canny race winners, these same pro triathletes also realise that one percent can be the difference between first and fourth place, so it’s not to be sniffed at. The good news is that you can also achieve this, and you don’t need a personal coach, physio and nutritionist either. To help you on your way, we’ve spoken to a panel of top Olympic experts to find out how you can get that elusive performance edge this summer. Not only will they give you an insider’s view on crucial Olympic preparations but they also suggest simple ways to apply their expertise to your own training. So no matter what races you have planned this year, you can still benefit from the Olympic effect and raise your game for the big day.

OCTOBER 2012

OCTOBER 2012

31

Train like an Olympian Experts who advise triathletes at the Olympics Page 30 The BIG TEST

TRACTION CONTROL GO FASTER AND CORNER MORE CONFIDENTLY WITH OUR PERFORMANCE TYRE TEST Photos Jesse Wild Words Guy Kesteven

40

AUGUST 2012 OCTOBER 2012

AUGUST2012 2012 OCTOBER

41

Traction Control

Go faster and corner more confidently with our performance tyre test Page 40

SWIM OPEN-WATER SWIM TIPS

LOOK GOOD AND FAST FIX FOR A FASTER BIKE RACE PUNCTURE RUN RUN October 2012 R36.95

OCTOBER 2012 ISSUE 30

ONE SPORT IS NOT ENOUGH

TRAIN LIKE AN OLYMPIAN RAISE YOUR GAME IN 2012 WITH THE EXPERTS WHO ADVISE BRITAIN’S TRIATHLETES AT THE OLYMPICS

TRACTION CONTROL

twitter.com/TriathlonPlusSA or facebook.com/TriathlonPlusSA

ISSUE: OCTOBER RSA R36.95 (inc vat)

www.triathlonplussa.co.za

Get in touch...

Go faster and corner more confidently with our performance tyre test

8

WEEK PLAN

TO MAKE THE TOP TEN

QUEST OF THEION

MONT H

PLUS

FIX FOOD TO FUEL YOUR BODY NUTRITION SECRETS OF THE PROS GET THE BODY OF A TRIATHLETE

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

On the cover Chris McCormack ITU World Long Distance Triathlon Champion. Photography JANOS SCHMIDT ITU.ORG

october 2012

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SU BS CR IB EN OW Issue 30 / october 2012

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 Corbis, robertsmithphotography.co.uk, Dave Caudery, Michael Dannenberg /foodimaging. co.uk, Getty, Jesse Wild, FinisherPix (Kent Horner and Andrea Steyn), RAPHAEL GALLIKER, IMG, Ironman, image.net, Triathlon. org | Jero Honda/ Spomedis/ Frank Wechsel/ Jero Honda/ Rich Cruse/ Nigel Farrow/ Janos Schmidt/ ITU, Bob Kupbens/ Competitive Image, Ironman, Bob Foy, James Lampard

Cover Photo

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

Tom Ballard

mike antoniades

EMMA DEAKIN

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

Phil Graves

8

steve trew

rich allen

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

october 2012

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.

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

dr tamsin lewis

Tamsin Lewis is a pro Ironman triathlete and age-group world champion. She is also a medical doctor and psychiatry registrar. Visit her website at drtamsinlewis.com

Future produces carefully targeted special-interest magazines, websites and events for people who share a passion. We publish more than 170 magazines and websites and 100 international editions of our titles are published across the world.

Future plc is a public company quoted on the London Stock Exchange (symbol: FUTR). www.futureplc.com

Phil is a professional Ironman triathlete who is renowned for his cycling prowess. He won Ironman UK in 2009 and Ironman UK 70.3 in 2009 and 2012. In 2010 he won Tristar 111 Estonia.

Creative Director Bianca Schmitz

Our staff writer Tom is a self-confessed gear nerd with a love of all things triathlon. He’s also part of Team Triathlon Plus-Boardman (see p36) and has just completed 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

Antoniades has been a coach for 30 years, working in different sports including football, rugby and track and field. He is the Performance Director of The Running School (runningschool.co.uk)

Meet the South African team:

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

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

Training and health advice Future Publishing Limited is not an expert provider of medical advice and the

instructions provided herein are in no way intended as a substitute for such advice. Please seek medical advice if you have any injuries or medical conditions. If you experience any pain or discomfort whilst carrying out training plans or exercises in this magazine you should STOP immediately and seek advice from your physician or healthcare provider.


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october 2012

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SU BS CR IB EN OW

Contents Issue 30 / october 2012

On the cover

27 Fuel / Re fuel

Pork loin steak, asparagus and new potatoes and refried beans

30 Train like an Olympian

Raise your game in 2012 with the experts who advise Olympic triathletes

40 TRACTION CONTROL

Go faster and corner more confidently with our performance tyre test

64 Bike

Fix a race puncture in five minutes

67 run How to fix the most common technique faults, so that you can run faster and without injury

68 swim

There’s more to open-water swim training than swimming in a lake. These sessions will help you make the most of your training time

71 body

A look at what makes the perfect body for triathlon, and how you can get one

72 Nutrition

Every month

12 THIS IS YOUR WORLD

African races showing their true beauty

52 RACE REPORTS

Including Ironman France

80

brand new kit

get the lowdown on the hottest gear to hit the shops

55 SUBSCRIBE AND LOOK COOL

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

80 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

85 Graves

Hard, fast and uncompromising is how Phil Graves races – but is it the winning way?

86 TREW STORIES

So you didn’t go to the Olympics. Steve Trew explains what happens next.

40

The BIG TEST

TRACTION CONTROL

Experience is as important as science when it comes to Ironman race nutrition. Here, five race winners share their wisdom

74 Training plan

Ready to race faster? This eight-week plan will help you see off the competition and make the top 10

78 Expert Advice

Expert advice on how to fuel for racing in the heat and why restless nights are normal when returning to training

78

Training Advice

This months questions are answered

10

october 2012


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and bscri b g goo et fre e See dies e pa ge 55

30

Train like an Olympian Raise your game in 2012

18

54

The Indian Ocean Triathlon

Including the 5150 Bela Bela Triathlon

up to speed

race reports

october 2012

11


SU BS CR IB EN OW

this is your world

THIS Is Your World presents

African races showing their true beauty

12

october 2012 october 2012


SU BS CR IB EN OW

Local Races

Indian Ocean Triathlon

The Indian Ocean Triathlon is simply the most

beautiful Triathlon in the world ! For you, this means : • The pleasure of participating in an organised and accessible race • Sharing your sports adventure with family and friends, other competitors (local and Elite) and organisers • Discovering a country and a culture through your passion for sport

Route Description: The Indian Ocean Triathlon route is open to any sport-oriented individual and offers breathtaking sights of the south of Mauritius. Whether a confirmed triathlete or curious first-timer, you will remember these Mauritian kilometres! Swimming: 1.8km in a lagoon. Water temperature is 25°C amidst colourful fish and all shapes of corals.

Bicycling : 55km of beauty! After a few kilometres of flat ground, you head for the Chamarel Pass, well known to the local cycling crowd. 4km of slope with some parts at a steepness that is not to be taken lightly. Once at the top, the view is magical: blue sky, mountains and the lagoon. Then you head down along a fast and curvy road called “Chemin Grenier” that crosses sugarcane and pineapple fields. At the bottom, the path follows the coast in the shade of coconut trees. You cross the villages of Bel Ombre then Baie du Cap, to finish the last bit of the bike.

Running 12km in 3 loops in the shade of the mangrove, at the foot of Morne mountain. The path varies along the way, from paved roads and tracks to fine sand.

Date: 13th November Race distances: 1.8km swim/55km bike/12km run Venue: Island of Mauritius Contact Details www.indianoceantriathlon.com

october october 2012 2012

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this is your world

MIDLANDS ULTRA Date: 7 October 2012

Entries Open / Close: 16 May 2012 / 23 September 2012 Venue: Midmar Dam, KZN Midlands

Registration Times: Saturday 11am - 4pm / Sunday 5am - 6.30am Registration Venue: White Marquee @ Finish Area

Start Times: Canoe Ultra: 6:50am / Sprint Tri: 7am / Ultra Tri: 7:20am

Distances: Sprint 600m Swim / 22.5km Cycle / 5km Run
, Ultra 1.9km Swim / 90km Cycle / 21km Run, Canoe Ultra Triathlon 15km Paddle / 90km Cycle / 21km Run www.midlandsultra.com for more information

14

october 2012 october 2012


SU BS CR IB EN OW

Local Races

BSG TriSERIES

Where: Abrahamsrust, Sasolburg When: 14th October

Distance: 600m swim/20km bike/5km run

The BSG Triseries is ideal for the novice right through to the elite. They also have a kids series that runs alongside the main series. Be sure to line up for this popular race, which often attracts a full field and plenty of spectators. If you want to see what triathlon is all about, make your way down to the Vaal for a weekend of fun in the sun! More info www.bsgmultisport.co.za

october october 2012 2012

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October Issue 30