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SEPTEMBER 2012 ISSUE 29

ONE SPORT IS NOT ENOUGH

BE AN IRON LADY

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TOUGH WORKOUTS, TRAINING TIPS AND RACE-DAY ADVICE

ISSUE: SEPTEMBER RSA R36.95 (inc vat)

www.triathlonplussa.co.za

SUMMER UMME BUYER’S YER’SG GUIDE

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WEEK PLAN

TO BEAT SHIN SPLINTS

BUYING WHEELSETS

Aero wheels can be a minefield of technical jargon. Here’s a guide to the key points you need to know

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ADVICE ON BEATING THE COLD BE YOUR OWN NUTRITIONIST WAYS TO BEAT PRE-RACE STRESS

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SEPTEMBER 2012


Welcome e

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Subscribe today SE E

ISSUE 29 / SEPTEMBER 2012

Happy summer training!

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

RACES TO REMEMBER FIRST-TIME TRI RACES

THIS IS YOUR WORLD PRESENTS

CHRISSIE WELLINGTON, HAWAII, 2011

AFTER TAKING a year out in 2010, Wellington returned in 2011 in the best shape she had ever been in. However, two weeks before she was due to line up at Kona, she crashed while out riding in Boulder. She was a mess, with the skin missing equal to third degree burns. Infection and fever followed, there was continuous pain in her hip and swimming became almost non-existent. With a misaligned rib and ripped pectoral muscles, it was beginning to look like she wouldn’t line up after all. And then it was race time. Wellington had her slowest swim time at Kona, 61 minutes, which was significantly slower than the leaders’ pace. At halfway on the bike, Wellington was level with Mirinda Carfrae. This gave her a confidence boost and she began the run in sixth place. The big challenge was going to be Mirinda Carfrae, who was chasing hard. But the miles ran out before the time did and Wellington took her greatest win – her 13th Ironman victory out of 13 starts.

FOR THESE ATHLETES, IT LOOKED LIKE THEIR RACE HAD ENDED – BUT THEN THEIR DETERMINATION KICKED IN

12 14

JULY 2012 2012 AUGUST

JULY2012 AUGUST 2012

13 15

This Is Your World

For these athletes, it looked like their race had ended – but then their determination kicked in PAGE 12 Leading Ladies

Leading Ladies

TRAINING TIPS

TRAINING TIPS

RACHEL JOYCE’S

HOW TO BE

RACE-DAY SELF TALK

BEFORE RACE DAY, take a moment to yourself to go through each stage of the race. The start, the swim, the transitions, and then what you will do if something doesn’t go to plan. Answer those “what if” questions. What if I get a puncture? What if I lose my goggles? If you’ve already dealt with those scenarios in your head before race day, if they do happen you are prepared. If you’re prepared for any eventuality, you are less likely to panic when things go wrong.

AN IRON LADY

TOUGH WORKOUTS, TRAINING TIPS AND RACEDAY ADVICE FROM WORLD-LEADING LONGDISTANCE TRIATHLETES

CAT MORRISON’S

FUEL PLAN

GOOD NUTRITIONAL STRATEGIES in Ironman training and racing are fundamental. There are numerous resources that you can access to learn about training, pre-race, race and post-race nutrition. Race-day nutrition plans not only have to be planned in advance, but you need to try them out in advance too! Some pre-race research is fundamental. What products are available on the course? Where are they? Can you use them? If not, can you carry enough of your personal products to be self-sufficient? LEANDA CAVE’S

RACHEL JOYCE’S

IRONMAN TRAINING DAY

IN THE LEAD-UP to an Ironman, I include one or two hard days that simulate the big race. I don’t do the full distance but they’re long days. I start with a swim, then have a quick turnaround onto the bike where I will ride up to five hours and include some race pace efforts. From there I’ll go straight into a transition run, which isn’t necessarily long – maybe only 40 minutes – but it will include some good pace work. These days are good for practising race-day nutrition, for conditioning and for your mental preparation. It’s unlikely you’ll feel good all day so you’ll get to practise dealing with the lows that you’ll almost certainly experience during a long race.

It’s important not to do too many days like this. They take a lot out of you and you need at least a couple of days to recover.

Above Leanda Cave includes strength training in her routine to help her get ready to race

EMMA-KATE LIDBURY’S

TOUGHEST SWIM

smooth at 75-85% effort, with 30 seconds rest; 3x100m at 85% effort; 300m smooth at 75% effort with 30 seconds rest; 2x100m at 85-90% effort; 200m smooth with 30 seconds rest; 100m fast; 100m cool-down swim, easy effort.

hard sessions, all the times when you have pushed yourself to the limit in training and you have succeeded. Use these positive thoughts to drive yourself forward. Positive self-talk will get you through the bad patches.

CAT MORRISON’S

GROUP TRAINING TRICK

RACHEL JOYCE’S

MY COACH, MATT Dixon, seems to specialise in tough swim workouts. There are a few great sessions I do regularly, but this is one of the most demanding. After around one kilometre of mixed warm-up work, do this: 20x25m broken down into 4x5 lengths sequences – three lengths at 85% effort, one fast, and one easy. This should be swum straight through, without rest, so once you’ve done your first “easy” length you’re back into 85% efforts. Do 4x100m at 85% effort; 400m

POSITIVE THINKING

AN IRONMAN-DISTANCE event is a long day at the office. You can be guaranteed that there will be stages of the race where you feel horrid. This can be mental, physical or both. It is entirely normal. In fact, it is to be expected. The key is how you respond to the situation: think about all the preparation that you have put in to being ready for the race, all the times that you have triumphed in

Photography Triathlon.org | Rich Cruse / ITU

August brought us some rather bad training weather, er, but with the start of spring, it’s time to begin some base training. I do encourage urage alll of you who train as triathletes to compete in triathlon events. While ile it may ay seem an odd thing to mention, there are countless athletes out there re who train rain up a storm during the week and over weekends, only to then sit out when en a triathlon event is offered right on their doorsteps. We need d every y one of you to follow through and participate in as many triathlon events ents as possible. Race organisers count on entrants when trying to lure some me much-needed -needed sponsorship to the sport. We need the support provided vided by triathletes athletes coming to races and having fun. The more competitors, the he bigger er the sport, and the more sponsorships that will follow from there. Having g said that, I watched both the ladies’ and men’s races at the Olympic pic Games. mes. What a fine advert adve for the sport of triathlon! The women put up a great show ow as the gold medal meda was decided with a photo finish right at the end. nd. Nicola Spirig took gold whilst wh Lisa Norden settled for silver. I can only think nk that she might have a “what “wha if” thought for many a year to come afterr such a close finish. The men’s men race was equally as exciting. Alistair Brownlee lee certainly deserved the win w and Javier Gomez the silver, having also earned rned ned his stripes over the last few fe competitive seasons. Bronze for Johnny Brownlee excellent return on ownlee e gave UK Triathlon an e the money spent on the sport for ort overr the last four years in preparation p London 2012. A quick mention who was in the on for SA’s Gillian Sanders, Sand mix right from the start and d eventually finished 19th. Kate Roberts came home in 22nd. Our sole men’s race, Richard e representative in the m Murray, missed swim but fought back bravely sed the front pack after the sw to claim 17th. 7th. There certainly is hope for fo SA Triathlon if we get our programme mme geared properly. It takes a very precise and clear-cut plan for the next 3.5 years to ensure that t we w have at least 4 South Africans on the e start line in Rio 2016. I hope hop TSA T are listening and have a POA. Otherwise, herwise, September’s issue includes our annual Summer Buyer’s showcases the best equipment that the sport of Guide, which showca triathlon has to offer. You will find everything and anything you need in this guide, so d anythin start the he drooling.

Words Steve Trew Photo Paul Phillips/ Competitive Image

September at last!

PAGE91

TRAIN WITH PEOPLE that are faster than you on a regular basis. This will help you to improve as you try to keep up, whether you’re in the pool or out on the bike. Remember that it’s best not to train like this all the time, though – if you always swim or ride with people who are faster, it can lead to over-training and not being able to do the training that’s best for you as an individual.

REWARD SESSION

There will be stages of the race where you feel horrid. The key is how you respond to the situation Cat Morrison

GO OUT FOR a run or a ride and leave the watch or bike computer at home. Take some money with you and find a destination on a map and make that your goal. Treat yourself with a coffee and/or a bite to eat and sit around for a bit and think to yourself how amazing it is that you have the ability to do such a wonderful thing. Being grateful every now and then can keep you more motivated than anything anyone can say or do. EMMA-KATE LIDBURY’S

70.3 BIKE INTERVALS

THIS IS one of my favourite bike workouts. After about an hour riding with some short builds and pick-ups,

AUGUST JULY 20122012

34

do four 20-minute intervals, building up to 70.3 pace in the last 10 minutes of each. Between each interval, do a 10-minute spin at lower intensity. Keep your legs working over, but save your main efforts for the intervals. LEANDA CAVE’S

STRENGTH SETS

IT MIGHT NOT seem like the most obvious thing to include in training, but I’m a big fan of push-ups. I do them at least three times a week. They not only prevent shoulder injuries, but also make you a better swimmer in my experience. I do a workout that consists of three sets of 10 reps. In between sets I do crunches on the Swiss ball. These are just so that I can have a ripped tummy, but it’s good to feel and look good, even when you’re hurting! LEANDA CAVE’S

BRICK SPRINTS

WHEN I’M DOING a bike-to-run “brick” session, I like to pep up the run with a few quick pace efforts. In the run, I’ll go hard for 20 or 30 seconds, followed by 40 seconds to one minute very easy. You can repeat this a number of times during the run, in sequence – maybe five times before getting back to your regular pacing. It’s a great way to kill time and an easy way to stay motivated. The effort is hard but short in terms of time. EMMA-KATE LIDBURY’S

MENTAL TOUGHNESS

FOR ME, IT’S all about positive self-talk and imagery. If you can fill your head with positive phrases that mean a lot to you then you will surprise yourself. The brain can help push the body beyond what you think are your limits. My most successful races are races I’ve wanted so badly that I’m so ready and willing to achieve my goal when the big day comes around. Think about all the hard work you’ve put in to arrive at race day. The hardest work has been done – race day is your platform to perform and is your time to shine. Suck up that pain and get going! AUGUST JULY2012 2012

35

How To Be An Iron Lady

Tough workouts, training tips and race-day advice from world-leading long-distance triathletes PAGE 34 SUMMER BUYER’S GUIDE

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Brand New Kit

Get the lowdown on the hottest gear to hit the shops PAGE 62

SWIM OPEN-WATER SWIM TIPS

RACES MAKE PLACE FOR YOU FASTER? BIKE BEST BIKE BOTTLES RUN DO September 2012 R36.95

Glen Glen Gore editor glen@triathlonplussa co.za

BE AN IRON LADY

4

WEEK PLAN

TO BEAT SHIN SPLINTS

TOUGH WORKOUTS, TRAINING TIPS AND RACE-DAY ADVICE

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

ISSUE: SEPTEMBER RSA R36.95 (inc vat)

SUMMER BUYER’SGUIDE

BUYING WHEELSETS

Aero wheels can be a minefield of technical jargon. Here’s a guide to the key points you need to know

PLUS

ADVICE ON BEATING THE COLD BE YOUR OWN NUTRITIONIST WAYS TO BEAT PRE-RACE STRESS

NO.1 FOR GEAR ˜HCDDFC8I7HG HCD6F5B8G˜

ON THE COVER Erin Densham AUS Photography JANOS SCHMIDT itu.org

SEPTEMBER 2012

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ISSUE 29 / SEPTEMBER 2012

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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

Editor Glen Gore glen@triathlonplussa.co.za

Contributors s

Rich Allen, Eva Caiden, Drr Kevin Currell, Eamonn Deane, Fiona Duffy, Txema Garcia, Glen Gore, Phil Graves, aves, Peter Greenwood, Guy Kesteven, Nigel Leighton, Dr Ian Rollo, Spencer Smith, Mark Threlfall, Steve Trew, Jamie Wilkins Photography Paul Phillips/ Competitive Image, Triathlon.org/ Dellyy Carr / ITU, Tim Carlson, Robert Foy, Dave Caudery, ery, Michael k, Dave Dannenberg www.foodimaging.co.uk, Caudery, British Triathlon /Jero Honda, da, Arnold Lim / ITU, Bob Foy, Triathlon.org/Rich Lam, dis/ ITU, Ironman Spomedis/ Ironman, Corbis, Triathlon.org/ Janoss Schnidt, Bob Kupbens/ Kupbens/Competitive age, Getty Images, Phil Cole/ ALLSPORT A Image,

JANOS ANOS SCHMIDT itu.org

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. This month he’s going to supercharge your swim

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

Our staff writer Tom is a self-confessed gear nerd with a love of all things triathlon. He’s also part of Team Triathlon Plus-Boardman s-Board n (see s-Boardman see p36) and is upping the distance dista to take on n Ironman ronman 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

CATRIONA MORRISON

EMMA DEAKIN

SALLY PINNEGAR PINNEGA

Morrison has won multiple World and European Duathlon Championships as well as Ironman races. She’s one of our leading ladies (p47) and lends her expertise on race-day stress in this month’s Training Zone

Emma Deakin akin workss for the English h Institute of Sport (EIS) as lead ad physiotherapist herapist with thee Podium, Development velopment and Academy British h Triathlon squads including ncluding athletes such ass the Brownlees

Pinnegar is a mar marathon runner, nutritionist and personal nutritioni trainer. Sh She iis also the nutrition utrition aadvisor to pro triathlete Emma-Kate Lidbury. triathlet shows you how to be your She sh own nutritionist on p80

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PHIL GRAVES

STEVE TREW STEV

RICH ALLEN

Lead triathlon coach and Leading commentator Steve has been co 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

SEPTEMBER 2012

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Phil is a professional Ironman triathlete who is renowned for his cycling prowess. He won both Ironman UK and Ironman 70.3 in 2009, as well as finishing ishing third at the national cycle time championships me trial rial champions

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Contents ISSUE 29 / SEPTEMBER 2012

ON THE COVER

EVERY MONTH

34 HOW TO BE AN IRON LADY

12 THIS IS YOUR WORLD

Tough workouts, training tips and raceday advice from world-leading longdistance triathletes

36 WHAT TO LOOK FOR

Aero wheels can be a minefield of technical jargon – here’s a guide to the key points you need to know

46 BIKE

For these athletes, it looked like theirr race had ended – but then their determination nation kicked in

90 RACE LISTINGS

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

48 NUTRITION

93 GRAVES AVES

Match your diet to your tri training so you can train harder and recover faster

Phil Graves aves ves considers the wisdom of cutting ng his pre-race working week

51 SWIM

94 4 TREW STORIES

Will running races make you a better runner, or just lead you to injury?

55 RACE

Pro advice on how to approach race day so that you hit the start line feeling g calm and confident

GET THE LOWDOWN ON THE T HOTTEST GEAR TO HIT THE SHOPS

Including the London Olympics pics

91 SUBSCRIBE BE AND LOOK OOK COOL

53 RUN

SUMMER BUYER’S GUIDE G

38 RACE REPORTS

Drinks bottles aren’t great for aerodynamics. Here’s how to reduce their effect on drag and still stay hydrated during a race

It’s easy to fall foul of the terrors of deep water – here’s how to avoid them

62

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

Steve Trew explains how the b breaking athletes of records cords keeps sport and at advancing vancing

TRAINING ZON ZONE

58 BODY DY

An effective training trai train program produces optimal mal results resu result whilst reducing the and/or injury chance of overtraining ov

36

BUYING WHEELSETS WHAT TO LOOK FOR

56 TRAINING PLAN

Treat your running injuries within one ne month by following this step-by-step tep-by-step step rehabilitation and training ng plan

60 EXPERT ADVICE VICE

Advice on overcoming ming cold shocks in open water, how w best to gear your bike for hilly races and d advice on tyre pressures

62 SUMMER MER BUYER’S UYER’S GUIDE

Check out ut all thee latest gear on the markett

58

VELOCITY SPORTS LAB TRAIN IN AN ENDLESS POOL

10

SEPTEMBER 2012


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and bscri b g goo et fre e e SEE dies PA GE 91

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34

HOW TO O BE AN IRON IRO LADY

20 UP TO SPEED

TOUGH WORKOUTS, UTS, TRAINING TIPS AND RA RACE-DAY ADVICE

THE BSG SG TRISERIES ISERIES IS NE NEARLY HERE!

38

RACE REPORTS

INCLUDING THE ITU LONG DISTANCE TRIATHLON WORLD TITLE

SEPTEMBER 2012

11


THIS IS YOUR WORLD

THIS HIS S YOUR Y IS WO WORLD

Words Steve eve Tr Trew Photo Paul Phillips/ Competitive Image

PRESENTS

FOR THESE ATHLETES, IT LOOKED LIKE THEIR RACE HAD ENDED – BUT B THEN THEIR DETERMINATION KICKED IN

12

SEPTEMBER 2012 SEPTEMBER 2012


Su bs

RACES TO REMEMBER FIRST-TIME TRI RACES

CHRISSIE WELLINGTON, ELLINGTON, HAWAII, 2 2011 AFTER TAKING a year out in 2010, Wellington rreturned in 2011 in the best est shape she had ever been in. However, two weeks before Kona, she efore she was due to line up at K crashed while was a mess, hile out riding in Boulder. She wa with the skin missing equal to third degree degre burns. Infection on and fever followed, there was continuous pain in herr hip and swimming became almost alm non-existent. With muscles, it th a misaligned rib and ripped pectoral pe wouldn’t line up after all. was beginning to look like she wo Wellington had her slowest And then it was race time. Well minutes, which was significantly swim time at Kona, 61 minute pace. At halfway on the bike, slower than the leaders’ pa Wellington was level with Mirinda Carfrae. This gave her a confidence boost and she began the run in sixth place. The big challenge challen was going to be Mirinda chasing hard. But the miles ran out Carfrae, who was c before the time did di and Wellington took her greatest Ironman victory out of 13 starts. win – her 13th Ir

SEPTEMBER SEPTEMBER2012 2012

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THIS IS YOUR WORLD

JAVIER GOMEZ, SYDNEY, 2011

changeable weather. Intermittent rain before and during the event, and then non-stop rain on lap two meant the roads were very slippery. It seemed that there were more falls and crashes than ever before and when Spain’s Javier Gomez crashed and fell on the bike, the pack raced away. It looked liked his chances of a podium finish were over. However, a strong come-back on the final 10km on the bike meant he was nearing contention when he reached T2. The effort on the bike should have taken its toll on Gomez’s legs but it didn’t. A fabulous run split of 30:09 gave him a 100m cushion at the finish, and although Alistair Brownlee fell on the run, Gomez’s win was outstanding. “It was definitely one of the hardest ones,” he said. “It doesn’t happen many times that you crash and then you get up and catch the first group again and then be the fastest runner. I’m really proud. I will always remember this race.”

14

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Photo Triathlon.org/ Delly Carr / ITU

SYDNEY 2011 was characterised by the


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RACES TO REMEMBER

CHRISSIE WELLINGTON, HAWAII, 2008

WELLINGTON WENT back to Hawaii in 2008 with

Photo o Tim Carlson

considerable pressure on her shoulders; she was returning as World Champion, having taken the race the year before as a rookie. Despite leg problems and an upset stomach, Wellington was in great shape. She was leading the race when halfway through the bike leg she picked up a puncture. The opportunity to take a much needed pit stop presented itself and then it was back to damage control. The tyre and tube came off and went back on. Both her CO2 canisters failed and, with no pump, it looked like it was all over. It was Australia’s Rebekah Keat who came to the rescue with an act of absolute unselfishness, throwing her spare canister to Wellington as she cycled past. Wellington was back in the race with 11 minutes lost and now over five minutes behind the leader. But she caught new leader Belinda Grainger even before the end of the bike, went into the run with a seven-minute lead and took victory by 15 minutes, breaking the run record in 2 hours 57 minutes 44 seconds.

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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

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September Issue 29