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AUGUST 2013 R39.95

CONTENTS

THIS MONTH

DO A DIY BIKE FIT

IN 8 STEPS

Get your road bike fit right with this straightforward guide

BANISH YOUR SWIM

INJURIES

The simple rules you need to keep your shoulders strong

EXPERT TIPS

GET IN RACE SHAPE

SPLIT YOUR LONG

RUN RIGHT

FUEL YOUR SPORT

WITH VEG

Use running research to nail your final discipline over long races Take our expert advice your training without to eat right for meat

START YOUR 70.3

PLAN NOW

The first six weeks of your 2014 Ironman 70.3 training

IMPROVE YOUR SWIM

TIMING

Lose your swim coordinatio n to make it better when it counts

SWIM SKILLS

FIX YOUR STROKE TIMING

2 SIMPLE PLANS TO GET LEAN 16 FAST FAT-BEATING MEALS 9 REAL-LIFE SUCCESS RULES

GET FIT FOR 70.3 THIS YEAR

www.triathlonplussa.co.za

KNOW-HOW

PLUS SWIM PAIN-FREE FOREVER

Issue: APRIL RSA R42.90 (inc vat)

APRIL 2014 Issue 48 One sport is not enough

APRIL 2014 R42.90

DO A DIY BIKE FIT IN 8 STEPS

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


Congratulations to 32Gi athletes Jodie Swallow and James Cunnama

Chris Hitchcock Ironman 2014

on winning Ironman 70.3 South Africa 2014.

32Gi速 is available from Sportsmans Warehouse, Clicks, Mr Price Sport, Dis-Chem and leading cycling and running stores nationwide. For further details visit www.32Gi.com or email info@32Gi.com

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APRIL 2014


APRIL 2014

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Welcome

Subscribe today Se e

Issue 48 / APRIL 2014

April at last! I can almost hear you, guys and girls who can’t wait to start your journey to Ironman South Africa stardom. Good luck to all our readers; I hope that the race is a huge success and you achieve all your goals down in Port Elizabeth. Let’s hope the weather gods are in your favour and conditions allow for a very memorable day out. The race will be tough but you have the training in the bag, so enjoy the taste of success once you cross that red carpet. I know a lot of you will be nervous; as long as you enjoy the day and soak in the atmosphere, the race will take care of itself. Just have a back-up plan - triathlon can offer up so many different situations and unforeseen problems, and it’s important that you’re ready to alter the race plan if necessary. Take a deep breath and relax! For the rest of us not doing Ironman, there’s the ITU race in Cape Town later on in the month to look forward to. I cannot wait to see the likes of the Brownlees and Gomez going head to head with our own star SA triathletes! Once again, this issue is jammed with useful training information that just might teach you a little something you didn’t know before – that’s why we love the sport so much; so much to learn and never enough time to perfect.

page 65

Don’t miss this month race weight

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APRIL 2014

Reach your race weight

Use our 4-week plans to get lean this year Page 24

TrainingZone

Winter is coming, so do as much as you can before we head indoors! Happy training and racing, everybody.

TRAIN SMART. RACE FAST. TECHNIQUE

FIT & START

Yours in tri Glen Gore Editor glen@triathlonplussa.co.za CONTENTS

THIS MONTH

DO A DIY BIKE FIT IN 8 STEPS

SPLIT YOUR LONG RUN RIGHT

START YOUR 70.3 PLAN NOW

Get your road bike fit right with this straightforward guide

Use running research to nail your final discipline over long races

The first six weeks of your 2014 Ironman 70.3 training

BANISH YOUR SWIM INJURIES

FUEL YOUR SPORT WITH VEG

IMPROVE YOUR SWIM TIMING

The simple rules you need to keep your shoulders strong

Take our expert advice to eat right for your training without meat

Lose your swim coordination to make it better when it counts

Training Zone

Do a DIY bike fit in 8 steps Page 67 TrainingZone

CAN FLIP-FLOPS HOW AERODYNAMIC INJURIES? BIKE ARE YOU? RUN CAUSE SWIM BEST FOR TRAINING TRAIN SMART. RACE

FAST.

TECHNIQUE

FIT & START

FIND YOUR FREE TRAINING ZONE MAG INSIDE!

AUGUST 2013 R39.95

APRIL 2014 ISSUE 48

APRIL 2014 R42.90 CONTENTS

THIS MONTH

DO A DIY BIKE FIT

IN 8 STEPS

Get your road bike fit right with this straightforward guide

BANISH YOUR SWIM

INJURIES

The simple rules you need to keep your shoulders strong

EXPERT TIPS

SPLIT YOUR LONG

RUN RIGHT

FUEL YOUR SPORT

WITH VEG

Use running research to nail your final discipline over long races Take our expert advice your training without to eat right for meat

START YOUR 70.3

PLAN NOW

The first six weeks of your 2014 Ironman 70.3 training

IMPROVE YOUR SWIM

TIMING

Lose your swim coordination to make it better when it counts

SWIM SKILLS

ONE SPORT IS NOT ENOUGH

GET IN RACE SHAPE

FIX YOUR STROKE TIMING

2 SIMPLE PLANS TO GET LEAN 16 FAST FAT-BEATING MEALS 9 REAL-LIFE SUCCESS RULES

GET FIT FOR 70.3 THIS YEAR

twitter.com/TriathlonPlusSA or facebook.com/TriathlonPlusSA

SWIM PAIN-FREE FOREVER PACE LONG RUNS TO PERFECTION

ISSUE: APRIL RSA R42.90 (inc vat)

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Get in touch...

KNOW-HOW

PLUS

DO A DIY BIKE FIT IN 8 STEPS

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

On the cover Jenna Parker Photography Rocky Arroyo

APRIL 2014

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Issue 48 / APRIL 2014

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, Janos Schmidt, Arnold Lim / ITU, Paul Phillips @ Competitive Image, Jonny Ashelford courtesy of EBLEX from Simplybeefandlamb.co.uk ,Corbis, Nigel Farrow, Wolfgang Rattay , Patrick Seeger, James Lampard, Monalyn Gracia, Joby Sessions, iStockphoto.com

Cover Photo Rocky Arroyo

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’s just returned from training in Stellenbosch, South Africa

Tom Ballard

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

dr tamsin lewis

steve trew

rich allen

Tamsin is a pro Ironman triathlete and age-group world champion. She’s also a medical doctor and psychiatry registrar. Find out more at drtamsinlewis.com

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

Rich has won nine British elite national championships and qualified for the Olympics in 2000. He still races professionally, and runs his own coaching business, richallenfitness.com

APRIL 2014

Art Editor Brett Bawden Copy Editor Alexandra Massey Social Media Wade Martin 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 licence with Futurenet Publishers. Distribution through RNA distributors and First Freight.

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

garth fox Garth is a sports scientist (MSc) and coach (garthfox. com). He works with worldclass and age-group athletes, transferring the latest techniques across endurance sport disciplines

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

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Pre Press Desmond Smith

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

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

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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Contents Issue 48 / APRIL 2014

On the cover

features & Training zone

24 get in race shape

70 pace your ironman run

Does being lighter mean better results? Stories and plans for getting lean

71 BANISH SWIM INJURIES

Avoiding common culprits that cause shoulder issues

Preventing fatigue and muscle damage

78 the veggie tri diet

Sally Pinnegar says you can go veggie and still get everything you need

48

brand new kit

get the lowdown on the hottest gear to hit the shops

72 diy BIKE FIT IN 8 STEPS

Slip into a ride that’s more comfortable

74 preparing for 70.3

Phil Mosley’s 6-week plan for the Half Iron

77 fix your stroke timing

Swim with more fluidity thanks to the unco drill

Every month

12 up to speed

News and developments in the tri world

20 LIVING THE DREAM

Emma-Kate Lidbury soaks up the sun

22 recipes

Sweet ‘n sour meatballs & salmon pizza

42 Race reports

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up to speed ROUTE TO GLORY

Keep your finger on the tri pulse with the latest results from global races

64 Race listings

Plan your year with our guide to what’s on

65 Subscribe and look cool

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

68 trew stories

Steve Trew rolls the dice and goes with the flow

70

Training Zone

How to pace an Ironman run

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APRIL 2014


Su

and bscri b g goo et fre e See dies e pa ge 65

72

TRAINING ZONE Get your road bike fit right

42

68

SA CHAMPS TITLE AT MIDLANDS ULTRA

roll down, not over

Race Report

Trew stories

APRIL 2014

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APRIL 2014


WE CHOOSE HUUB

HUUBDESIGN.COM RSA@HUUBDESIGN.CO.ZA APRIL 2014 11


UPTOSPEED Everything you need to get your month off to a flyer

ROUTE TO GLORY

take a peek at africa’s first itu world triathlon series race The route of the inaugural ITU World Triathlon Cape Town (26 & 27 April 2014), a first on the African continent, will offer Elite athletes a unique opportunity to race at one of the country’s most visited tourist attractions - the V&A Waterfront. Swim – 1500m: The Elite swim will have a dry start at Quay 6, in front of the Table Bay Hotel. The 1500m will consist of 2 laps of 750m each. The course will be confined to the Victoria basin, providing spectators the chance to view the action for the entire duration of the swim.

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Cycle – 40km: The cycle route will start in front of the Table Bay Hotel. The first kilometre will take riders around the hotel, up Breakwater Boulevard and onto Jetty Road towards the Lookout. Athletes will pass through grandstands packed with spectators before exiting onto Beach Road, where they will find the first Water Station and a Wheel Station within a few hundred metres. A second Water Station and Wheel Station will be placed further along Beach Road. At the intersection of Beach and Park Road, athletes will make a 180-degree turn and cycle until they reach the right turn into Fritz Sonnenberg Road. With Cape Town Stadium

to the left, athletes will continue up to the left turn into Granger Bay Boulevard, which will lead them towards the grandstands on The Lookout once more. The cycle will consist of eight laps of 4,87km each. Run – 10km: From The Lookout, the run course will lead athletes onto Beach Road. Circling Cape Town Stadium, the course will turn left at Fritz Sonnenberg Road and once more at Granger Bay Boulevard, leading athletes toward The Lookout and through the grandstands again. After 4 laps of 2,5km each, athletes will reach the finish line at The Lookout.


W I N A BOX oF RUSH BARS

Simply email info@rushbar. co.za with the subject line “I WANT TO EAT RUSHBAR” and you’ ll go into the monthly draw to win a box of these super duper RUSHBARS taking the endurance world by storm!

APRIL 2014

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Uptospeed

TRI TRICK DAILY DIET DIARY

With so many different diets out there and everyone’s guts handling nutrients differently, it can be difficult to find what works for you. Try keeping a food diary for a month – an app like My Fitness Pal can help – and write down what you eat and how you feel after each meal. At the end of the month, you should have a good idea of what should be on your blacklist and what you can choose as your own personal superfoods for fuelling your triathlon training.

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APRIL 2014

News

SANDERS SUPPORTED BY ZONE3 Zone3 are delighted to announce the continued sponsorship of professional South African ITU triathlete Gill Sanders in the 2014 season. With the South African and African titles already under her belt, Gill continues her partnership with Zone3 as she prepares for a big year on the ITU circuit and aims for a podium finish at the Commonwealth Games. As an athlete based in London, Gill has close ties with the UK’s leading wetsuit brand and is looking forward to joining forces with them longer term as she looks ahead to the Olympics in 2016. With Rio very much in her sights, Gill will be looking to better her 19th place finish in London back in 2012, the highest ever finish by an African triathlete at the Olympic Games. Gill will be racing in the Zone3 Vanquish wetsuit; a suit completely redesigned for 2014 following hours of research and testing by Zone3 over the winter. The result is an even faster, more flexible and more comfortable wetsuit and one of the most anticipated releases since Zone3’s creation back in 2009. On confirming the continuing partnership, Gill commented: “This will be my third year racing in Zone3 wetsuits at the highest level on the ITU circuit. I’ve been approached by other wetsuit brands but have rejected them as I believe the Zone 3 Vanquish is the best performance wetsuit on the market. It is still the most comfortable wetsuit to race in and the fastest to take off. It was thanks to Zone 3 wetsuits that I had the fastest swim to bike transition at the London Olympic Games. I will once again be racing the ITU circuit in 2014. My primary goal for the year is qualification for the Glasgow Commonwealth Games and hopefully thereafter, a sneaky medal at the games!” On the continuing sponsorship of Gill Sanders, James Lock (owner and founder of Zone3) said: “We are pleased to offer our continuing support to Gill for the 2014 season, and are looking forward to seeing her put in a great performance at the Commonwealth Games.

To have an athlete of Gill’s calibre speak so highly about the brand and our products is a great thing for us, and shows that the Zone brand is continuing to go from strength to strength.” Gill is part of the Zone3 sponsored Optima Racing Team, a London based coaching company with a unique training philosophy whereby everybody trains together. Whether you are a newcomer to the sport or an Olympian, the Optima team and their highly experienced coaches strive to push the performance of every athlete regardless of ability. This is very much the ethos behind Zone3 and the products that they develop. Gill will be making an appearance at the Zone3 stand at the upcoming Triathlon Show at Sandown Park from 28th February to 2nd March. Follow her progress throughout the season on her blog and twitter: www. gilliansanders.com


Uptospeed

NEWS IN BRIEF BIG NEWS MADE SMALL

WTS EVENT ADDED IN SOUTH AFRICA An ITU World Triathlon Series event is to be held in Cape Town on 26-27 April, the continent’s first inclusion in the WTS. International Triathlon Union president Marisol Casado said, “We are very excited

to bring our fast paced, action-packed style of racing there. The location is an ideal spot for premium racing, and will also serve as an important development tool for all of Africa.”

CHALLENGE HOST 2014 EURO champS As in 2013, a Challenge Family event will host the 2014 European Long Distance Triathlon Championships. This year, the honour goes to Challenge AlmereAmsterdam. Challenge Family CEO, Felix Walchshöfer, said: “We are delighted to

continue our partnership with ETU... it’s an honour to see - nearly 30 years after the inaugural event - the European Championships returning to their birthplace in Almere under the Challenge banner.”

BRAVE PHOENIX IS ON THE RISE Born out of a love of running and inspired by the phoenix inside all of us, new South African sports clothing brand Brave Phoenix is burning with good ideas. The brand seeks to bring comfortable, durable and highly functional clothing to its consumers. To them, quality supersedes quantity and they believe that the added features built into their clothing will enhance your choice of activity. Their strategy is easy. They

believe that any man and woman of any age - or anyone with any form of physical ability – has the chance to change their boring everyday routine and start a new and healthy lifestyle. Although a new company, Brave Phoenix has a core social responsibility focus, realising that the desire to excel needs to be met with a helping hand. They have partnered with the Reach for a Dream organisation, with a portion of every purchase

being contributed accordingly. Their motto is “Live, Run, Rise” as we only get one life – Brave Phoenix wants you to have the best one possible. See more about what the brand offers and stands for and check out their first collection, now online at www. bravephoenix.co.za. Email info@bravephoenix.co.za or call (+27) 060 526 3463 for more information.

APRIL 2014

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Uptospeed

4

Brand new bikes put through their paces

Ride

Review

Cube aerium HPA pro

1

First Ride

The Cube Aerium is a tidy aero-profiled alloy road frame, with clip-on extensions added to the standard drop bars. There’s enough windcheating promise to have you dreaming of new PBs while you can remove the extensions in minutes to make it a more regulation looking road bike. First impressions are of stability and sure footedness – good characteristics for postswimming delirium.

2

FAST Ride

Any tri bike will excel on flat or lightly undulating roads and the angular Aerium doesn’t disappoint. An aero tuck is easily attainable to allow fast cruising. It’s also pretty quick to accelerate, though at this price, with a bit of a weight penalty, you need to hold momentum through corners to avoid the effort of regaining speed. Good stability meant we stayed tucked though open turns in wet and blustery conditions.

3

Hilly Ride

One downside to clip-ons is that the arm rests get in the way of the tops of your drop bars – the classic hand position when climbing. Add to this the fact that the Aerium is geared for flat and rolling roads and you might find steeper hills a bit of a battle. Both issues are easily sorted with some riser pads for the clip-ons and slightly easier gearing – the trade-off for the Aerium having a jack-ofall-trades cockpit.

4

LONG Ride

The stiff feeling Aerium really hoovers up the miles, but we’d have liked slightly wider tyres than the 23c Schwalbes for comfort on rougher roads. The excellent Fizik Arione Tri saddle was sofa-cushy on the tushie. The Cube will make you feel faster than your old road bike, yet could leave you wondering what would be possible on a fully fledged TT weapon. That you can still use it as a regular road bike without clip-ons is a bonus.

SPEC SHEET Price £1,499 (about R26,693) Contact cube.eu/uk Size 55cm Sizes available 49, 52, 55, 59cm Weight as tested 9.35kg Frame HPA, Aero Hydroform, triple butted aluminium Fork Dedacciai Black Fin Carbon Aero Seating Fizik Arione Tri MG saddle, CUBE Aero Prolight seatpost Handlebars/stem CUBE Race Bar, compact; Profile T4 Plus Alloy extensions; CUBE Performance Pro stem Gears Shimano Ultegra 6800 Brakes Shimano BR-R561 Wheels DT Swiss CSW RA 1.0 Tyres Schwalbe One, 23x622

Words Justin Loretz Photo Joseph Branston

“The stiff feeling Aerium really hoovers up the miles”

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Uptospeed

PEOPLE WHO LOVE TRIATHLON

Bhavik and Janesh Ganda Ages: 26 and 24 Occupations: Dentist and Doctor Live: Johannesburg and Potchefstroom

We started triathlon in 2010, as we entered our first sprint tri without knowing what to expect. We arrived, intimidated by the experienced field and their impressive looking equipment. We completed that race in just under 2 hours and were just happy to finish! As the years went on, training never stopped and equipment was slowly upgraded. We carried on participating in sprint distance before moving on to Olympic distance – we were hooked. Our conversations

revolved around tri – how do we get faster, what do we eat, what are the best shoes, which bike would make us cycle faster? We’ve been lucky to both enjoy our sport and strive to always do better in the next session or race – we’ve been able to constantly motivate each other. Even now, with Janesh working in Potchefstroom, we keep tabs on each other’s training daily and train together over weekends. We’ve completed many races around SA, including the South African Triathlon and Duathlon

Championships – this year, we competed in our second SA Duathlon Champs in Potch. We were grateful to have the support of our loved ones at the race, and the two of us crossed the line together. We’ve also qualified to compete at the World Duathlon Champs in Ottawa, Canada and go up against the best duathletes in the world! We’re currently training hard and looking forward to the experience that lies ahead.

Send us a pic and tell us why you love tri and we’ll tell the world. Email: letters@triathlonplussa.co.za with ‘I Love Tri’ in the subject box

APRIL 2014

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Triathlon Plus edition 48 Sample