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JANUARY 2015 Issue 57 One sport is not enough

JANUARY 2015 R42.90 CONTENTS

THIS MONTH

RUN FASTER WITH

8 MOVES

Bring your stride on in leaps and bounds with plyometric training

FIND YOUR BIKE SWEETS POT Use

your lactate threshold to train more efficiently on the bike

FINE-TUNE YOUR

SWIM KICK

Find the right kick technique to suit your stroke and ability level

LEARN HOW TO USE

CARBS

Decide your goal and tailor your diet to suit with this quick guide

RIDE FASTER IN JUST

6 WEEKS

Use coaching editor Phil reach new riding peaks Mosley’s plan to

SPEED UP YOUR DUATHL ON T1

Run-bike-run faster with our Fundamentals guide to transition JANUARY 2015

65

KONA SPECIAL

iconic KONA LEGENDS 8 SIMPLE RUN MOVES

THE GREATEST IRONMAN ATHLETES OF ALL TIME

THE PLAN

THE EASY WAY TO A DUATHLON PB GET THE PERFECT SWIM KICK RIDE FASTER WITH ONE WORKOUT

Issue: JANUARY RSA R42.90 (inc vat)

www.triathlonplussa.co.za

PLUS

6 weeks to better biking RAMP UP YOUR RIDE SPEED THIS AUTUMN

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


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Quarq is the official power meter supplier to Omega Pharma — Quick-Step Pro Cycling.

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JANUARY 2015


Photo: Larry Rosa

PERSISTENCE AGAINST RESISTANCE. Crosswinds, hot corners, and wet roads. Without the right skills and tools they become resistive forces that slow you down. Overcoming these resistive forces is our soul mission. The new 404 Firestrike Carbon Clincher wheelset, It’s our latest weapon in the persistence against resistance. View it at youtube.com/zippspeed

REVOLUTION IN SPEED Photo: ©Rob Dafoe

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ACHIEVE YOUR POTENTIAL. EVERYTHING FOR TRIATHLON. www.t3multisports.co.za


Welcome

Subscribe today Se e

Issue 57 / JANUARY 2015

Don’t miss this month KONA

LEGENDS

THE GREATEST IRONMAN ATHLETES OF ALL TIME HAVE BEEN INSPIRING EACH OTHER AS WELL AS US FOR 30 YEARS

DAVE

SCOTT is one of triathlon’s greatest heroes and biggest personalities. An endurance junkie, he won his first attempt at the Ironman in 1980, and went on to win another five times, including three wins in a row in 1982-84. Scott also came second three times, most notably in 1994, aged 40. Through much of his career, Scott’s angerfuelled, never-give-up racing style saw him battling tooth and nail against fellow American…

Photos Rich Cruze

I know a whole bunch of you were at the cancelled Midlands Ultra event in December. What a crisis! I was there too, and in all my 27 years as a triathlete in South Africa, I have never once known an event to be cancelled outright. I felt the pain of the organisers as well as of those athletes who spent a lot of money and time travelling to the event. It just goes to show you that even when we think we are in control, Mother Nature can stamp down her authority at any time. The reason I bring up this cancelled event is to make the point that when something like this happens, we need to have a back-up plan in place in terms of our training. Everything we had envisioned to happen during and after the race must indeed carry on, even if we have to switch to a so-called PLAN B. This event was to be used, for most, as a test event, either for the upcoming 70.3 event or for the IMSA event in March. If for some reason, a race like this does not materialise, then you need to have a back-up plan in place to ensure that your training and race prep goes ahead as smoothly as possible. It might not be another race – it could be a group brick session where you do the entire distance on your own or with friends under “race” conditions. You get the idea, right? Anyway, a big shame for the Ultra event, but at least the March event is almost guaranteed to enjoy better weather conditions. For most of us, January signals the true start of the summer triathlon season, with races taking place each and every weekend. Race as much as you can, as the best way to achieve top performance is to race yourself into shape. Good luck to all of you over the next few weeks and months – training and racing begins in earnest for us all come 1 January, so hop on and enjoy the TRI ride.

page 63

…BATTLING TOOTH AND NAIL

AGAINST FELLOW AMERICAN…

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JANUARY 2015

Kona Legends

Tips from the Triathlon Plus experts Page 28

TrainingZone TRAIN SMART. RACE FAST.

HOW TO

POWER HOUR

CONTENTS

THIS MONTH

RUN FASTER WITH 8 MOVES

FINE-TUNE YOUR SWIM KICK

RIDE FASTER IN JUST 6 WEEKS

Bring your stride on in leaps and bounds with plyometric training

Find the right kick technique to suit your stroke and ability level

Use coaching editor Phil Mosley’s plan to reach new riding peaks

FIND YOUR BIKE SWEETSPOT

LEARN HOW TO USE CARBS

SPEED UP YOUR DUATHLON T1

Use your lactate threshold to train more efficiently on the bike

Decide your goal and tailor your diet to suit with this quick guide

Run-bike-run faster with our Fundamentals guide to transition JANUARY 2015

Training Zone Power Hour Page 65

TRAIN SMARTER TODAY

FIND YOUR FREE TRAINING ZONE MAG INSIDE!

TrainingZone TRAIN SMART. RACE

FAST.

HOW TO

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JANUARY 2015 R42.90

JANUARY 2015 ISSUE 57

Yours in Tri

63

CONTENTS

THIS MONTH

RUN FASTER WITH

8 MOVES

Bring your stride on in leaps and bounds with plyometric training

FIND YOUR BIKE SWEETSPOT

Use your lactate threshold to train more efficiently on the bike

FINE-TUNE YOUR

SWIM KICK

Find the right kick technique to suit your stroke and ability level

LEARN HOW TO USE

CARBS

Decide your goal and tailor your diet to suit with this quick guide

RIDE FASTER IN JUST

JANUARY 2015

Glen Gore Editor glen@triathlonplussa.co.za

6 WEEKS

Use coaching editor Phil reach new riding peaks Mosley’s plan to

SPEED UP YOUR DUATHLON

Run-bike-run faster with our Fundamentals guide to transition

T1

65

KONA SPECIAL

ONE SPORT IS NOT ENOUGH

ICONIC KONA LEGENDS 8 SIMPLE RUN MOVES

THE GREATEST IRONMAN ATHLETES OF ALL TIME

THE PLAN

THE EASY WAY TO A DUATHLON PB GET THE PERFECT SWIM KICK RIDE FASTER WITH ONE WORKOUT

ISSUE: JANUARY RSA R42.90 (inc vat)

www.triathlonplussa.co.za

PLUS

6 WEEKS TO BETTER BIKING RAMP UP YOUR RIDE SPEED THIS AUTUMN

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On the cover

twitter.com/TriathlonPlusSA or facebook.com/TriathlonPlusSA

Timo Bracht : German Pro Triathlete Photography Powerhorse Triathlon Team

JANUARY 2015

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Issue 57 / JANUARY 2015

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

JANUARY 2015

Art Editor Brett Bawden Copy Editor Steph McLennan 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

8

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.


Contents Issue 57 / JANUARY 2015

On the cover

features & Training zone

28 Kona - the ultimate inspiration

43 The science of Triathlon

Discover who won it over the years. Get the lowdown on how they won it

67 Ride faster with one workout

Coach Phil Mosley shows you how to hit your cycling sweet spot

69 Kick your way to a new PB

Find the kicking technique that works for you with Paul Newsome’s guide

76 The easy way to a duathlon PB Nail your first transition for a run/bike/run best

Mythbusting: Do muscles really have a memory? Do ice baths work?

66 Trew Stories

46

brand new kit

get the lowdown on the hottest gear with our summer gear guide

Steve Trew on why humbling failure often leads to glory - and he should know

70 Eight simple run moves ON THE COVER Use plyometric exercises to boost your running power and efficiency

72 Six weeks to better biking ON THE COVER The short, sweet training plan that will boost your biking speed

Every month

12 this is your world

Beautiful races around the globe

18 up to speed

News and developments from around the Tri world

22 Graves Expectations

The tale of an extraordinary tri season

18

up to speed

World champion signs up with XLAB

24 Living the dream

Emma-Kate Lidbury on why you should relax and refuel

26 recipes

Sumptuous chicken and avo sandwich and quick bobotie to keep you moving

38 Race reports

Keep your finger on the Tri-Pulse with the latest results from local and global races

62 Race listings

Plan your Tri season with our guide to what’s on

63 Subscribe

Save money on our summer sale

76

Training Zone

Get through duathlon T1

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JANUARY 2015


Subscribe today Se e page 63

28

YOUR DREAM RACE

BE INSPIRED BY KONA’S ICONIC MOMENTS AND ESSENTIAL LESSONS

40

66

Triathlon in the tropicS

Turning it around

Race Reports

Trew stories JANUARY 2015

11


this is your world

What: Triathlon Plus PRESTIGE ULTRA When : 8 March 2015 Where: Abrahamsrust Sasolburg Race Distances: Ultra Distance 1.9km swim/90km bike/21km run Olympic Distance 1.5km swim/40km cycle/10km run Sprint Distance 750m swim/20km cycle/5km run More details and entries www.spectrumsport.co.za

THIS Is Your World presents

12

JANUARY 2015


THE


this is your world

XTERRA Réunion Come and join this brand new stage of the XTERRA circuit and discover the amazing environment of Reunion Island, a UNESCO World Heritage Site. Reunion Island, a globally recognised hotspot for outdoor sports enthusiasts, is hosting this new triathlon race. We guarantee a challenging course, an astonishing landscape, Creole vibes and intense emotions. We are also proud to offer several slots and the opportunity for the best of us to qualify for the 2015 XTERRA World Championship in Maui, Hawaii. The 1500m swim in the pristine waters of the west coast lagoon will be followed by a 30km hilly mountain bike course taking you

through savannah and sugar cane fields. The race will conclude with a 10km trail run along the coast. We also organise two side events including a X-Duathlon (5km trail run, 30km mountain bike and 10km trail run) as well as a kids Aquathlon. Arrange your trip to this extreme sport Mecca to include trekking volcanoes, paragliding above the lagoon, scuba diving on the coral reefs and canyoning in world-famous canyons. Reunion Island also offers good options for laid back family time on the mythical west coast beaches and a great opportunity to discover the Creole culture. For more information you can visit our website www.xterrareunion.com, our Facebook page XTERRA REUNION or contact us at xterrareunion@gmail.com.

To win a pair, email glen@triathlonplussa.co.za a picture of yourself with your cronky old swim fins and tell him why you need a new set of these killer Speedo BioFUSE training fins. Triathlon Plus SA will select the four most original photos at the end of January and announce the winners on 1 February 2015. T’s and C’s apply.


this is your world

What: MIDLANDS ULTRA when : 1 MARCH 2015 where : Midmar Dam, KZN Midlands Sprint 600m swim / 22.5 km Cycle / 5km Run ULTRA 1.9km Swim / 88Km Cycle / 21km Run Registration : Saturday 10am - 4pm / Sunday 5am - 6:30am Registration Venue : Conference room by the main slipway New Start Times : SPRINT Individuals - 6:50am CORPORATE Team Challenge - 6:55am ULTRA Individuals - 7:20am ULTRA Teams - 7:30am Tri Expo - 8am - 3pm GPS Coordinates: 30d11’37.85” E29d29’27.86”S

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1ST MARCH 2015 2 0 1 5 S A LO N G C O U R S E T R I C H A M P I O N S H I P S

W W W. U LT R AT R I . C O . Z A ORGANISED BY BACTIVE SPORTS

WWW.ULTRATRI.CO.ZA


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

World champion signs up with XLAB XLAB, a leader in aerodynamic hydration, repair and nutrition storage systems, is pleased to announce a multi-year partnership with Daniela Ryf. The 2014 70.3 World Champion and second-place finisher at the 2014 IRONMAN World Championship in Kona will exclusively use XLAB products for her aerodynamic bike storage needs. Ryf has proven herself to be a dominating triathlete, with numerous wins already 18

JANUARY 2015

this year. Her first venture into the long distance race length proved to be successful with a win at IRONMAN Switzerland. She followed that race with another long distance win, this time at IRONMAN Copenhagen. Her focus then turned to World Championships, where she was proclaimed the 2014 IRONMAN 70.3 World Champion. All eyes then turned towards Kona and people started expressing their curiosity

as to how well Daniela would do on a racecourse that can belittle even the strongest. With a dominating bike split thanks to her Felt Bicycles IA and her XLAB Torpedo System 400 holding her hydration, Daniela placed second in her first ever IRONMAN World Championship race. If all eyes weren’t on Daniela before, they certainly are now! For more information, visit www.XLAB-USA.com.


Uptospeed

TRI TRICK

News

Accept the suffering

New natural supplements from USN USN is proud to announce the launch of its new PUREFIT SERIES, a unique and natural range of supplements now available in South Africa. This range has been specifically developed for both novice and professional endurance sport enthusiasts. The increasingly popular field of endurance sport has become an instant attraction for anyone looking to get out of the gym and into the outdoors.

The PUREFIT SERIES has been developed with these athletes in mind. It contains the finest performanceenhancing nutrients to keep the endurance athlete’s system optimally fuelled for performance and recovery. What makes this new product all the more appealing to those who are conscious about what they put into their bodies is that the PUREFIT SERIES contains no artificial colourants, flavourants,

sweeteners or preservatives. The range also features a refreshingly light flavour. “We have developed the PUREFIT SERIES for those who thrive on the expectation of the next hill, the unknown beyond the next corner, and for those who love to perform, pushing their bodies harder and further,” concluded Gareth Powell, USN’s national marketing coordinator. Visit www. usn.co.za for more information.

News

Orca/Orbea concept store is here The first ever Orca/Orbea concept store has arrived in South Africa. “When the space presented itself, we jumped at the opportunity, because we have been waiting for the right location for about three years now,” said owner Bernard Wyatt. “It has been a dream to have a store like this to showcase the full range of products.” Shoppers can now see the latest Orca garments and wetsuits and benefit from the staff’s wide product knowledge. The store is also a great showcase for the Orbea bicycle brand from Spain. Orbea is well known for its long-term sponsorship of the professional

cycling team Euskatel, which came to an end in 2013. In 2015, the Cofidis team will ride the Orbea Orca and it is gearing up to be an exciting season with the signing of the

sprinter Nacer Bouhanni. The store stocks a full range of triathlon, road and mountain bikes. You can find it at Shop 5, Portside, Somerset Road, Green Point.

During a half or full iron-distance race, pain will soon become a familiar training buddy, so managing and understanding it is key. It might feel counterintuitive, but one of the best things you can do is to stop fighting the pain, relax and fully accept it. While it’s certainly physical, a large part of your pain is also psychological and pushing it away can actually make it feel worse. Go in knowing that it’ll hurt, but also that you’ve done your preparation. Welcome it as a part of what makes your race day great.

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Uptospeed

Tri Trick Feel the pressure

Tweaking tyre pressure for different conditions and rider weights could improve grip, handling and comfort. If you’re light, a high pressure can see you skittering across the road with the slightest bump, or rob you of precious grip on corners. Letting a little air out – down to around 100 psi – ensures a wider ground contact for better grip and a little compliance for comfort. Even if you’re ‘well built’, pressure should be reduced in the wet to avoid slipping – don’t let too much out though as an under-inflated tyre can invite pinch punctures.

News

Introducing triathlon to the over-60s

Triathlon is one of the best exercise choices for those in the over-60 age group, because it incorporates three exercise disciplines, and therefore benefits more musculoskeletal systems than any single exercise would. It is also beneficial that two of the disciplines – swimming and cycling – are low-impact, which minimises the risk of injury.

One of the most significant physical benefits from habitual endurance exercise is the reduced risk of coronary heart disease. It achieves this by raising HDL (protective) cholesterol, reducing systolic blood pressure and by developing a more robust cardiovascular system. The better body weight control and blood glucose metabolism that come with this form of exercise reduce the risk of adult-onset Diabetes. People in the over-60 bracket who habitually do endurance exercise report improvements in their general lifestyle and often a reduction in the prescribed medicines that they are required to take. Psychological benefits include reduced anxiety and depression, mood elevation and improved self-image. Triathlons are much more challenging for the over-60 age group than for their younger counterparts, as older people

First Look SAUCONY

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need to train more slowly and limit the intensity of their workouts due to reduced bone and muscle mass and flexibility. Despite the aforementioned challenges, more needs to be done to promote triathlon within this age group. However, caution must be preached, as people in this category may have increased risk of subclinical coronary heart disease, which is the biggest cause of exercise-related mortality. It has been suggested that the fitness and technique barriers to entering a triathlon be lowered by organising triathlons with reduced but progressive distances. For example, a “level one” triathlon could consist of a 200m swim, 5km bike and 1km run. This type of triathlon would also be attractive to young triathletes, those with disabilities, and anyone who are not fit or confident enough for traditional triathlons.

The best new gear in brief Meet Saucony’s most cushioned trainer ever, with a fit that adjusts dynamically to your foot. Perfect for runners seeking a neutral shoe with an incredibly plush ride. The shoe delivers the most cushioned running experience Saucony has ever created. ISOFIT uppers morph to your feet for a sock-like feel, providing superior comfort and allowing the shoe to move in harmony with the foot. PWRGRID+ provides 20% more cushioning than the previous version for enhanced impact, protection and improved durability. with an 8mm offset and a weight of 292g, the TRIUMPH 12 delivers in every aspect.

> Three-times champ Craig Alexander returned to Kona this year 20

JANUARY 2015


Uptospeed

News

TRI Trick

SYNTACE back in SA After a long absence, Syntace has made a welcome return to South Africa’s shores, under the banner of Nautical North traders. In the early 90s, Syntace was the dominating aerobar choice. Top professionals of the time, such as Jurgen Zack, Thomas Hellrigel and Karen Smyers, all used the popular Syntace C2 bars. For the folk at Nautical North,

triathletes themselves, this is a great addition to their stable of core product lines. Their focus is to ensure that triathletes enjoy their sport by having the best possible equipment at their disposal. Being one of the leading German manufacturers, Syntace is well known for their mountain biking components. The brand meets all criteria when it comes to quality, comfort and pricing.

Look back

Instead of the legally required two-year warranty, Syntace gives a 10-year warranty from the date of purchase on all material and manufacturing defects. Products will become available locally during the course of January 2015, and can be bought online at www. bicicletta.co.za. For more information, email info@nauticalnorth.co.za.

News

Bonk Breaker bars are here Bonk Breaker® bars are taking the world by storm, and the company is proud to announce their expansion into South Africa. Bonk Breaker® has partnered with the MCNS Group to manage sales and distribution of the freshly baked real food energy and protein bars throughout Sub-Saharan Africa. “We are extremely excited about the market opportunity in Southern Africa,” said Chris Frank, Bonk Breaker® co-CEO

and chairman. “The large and ever-growing active lifestyle community and world class sporting events provide a perfect fit for Bonk Breaker®’s nutrition bar line-up. Most importantly, our distribution partner, MCNS Group, has a proven history of success in the sports nutrition space. With their shared passion for Bonk Breaker® products, we know that the partnership will be a successful one.” “The initial customer response to Bonk Breaker®

has already been fantastic,” says Marc Smith, co-owner of MCNS Group. “With the thriving endurance sport community in South Africa, the market demand for the bars has been extremely high.” The initial Bonk Breaker® product offering will include four energy bars (peanut butter choc chip, espresso chip, peanut butter & banana and almond butter & honey), as well as two protein bars (almond cherry chunk and cookies & cream).

At the end of another long race season most of us are thinking about packing away the TT bike, kicking back and taking time off stressing about triathlon. But before you do, take some time with a coach or friend to go over your season. At the start of next year you’ll have forgotten how you felt in races and training. Rate your performances against your goals, breaking them down into swim, bike, run and transition. What little things can you work on in the off-season that can give you a head start next year?

SAUCES

COAT & COOK SAUCES

EXPRESS

CHICKEN CURRY

www.paarman.co.za

JANUARY 2015

21


ns

tat iti

Against all odds

Phil Graves pays tribute to his mate Harry Wiltshire and his extraordinary tri season We all have dreams and aspirations, be it to come top 10 in the local parkrun or win the World Championships. But in my eyes there is one athlete who has really gone out and proactively set about achieving his aim, getting to Kona as a professional. I’d like to talk about the year one of my training partners, Harry Wiltshire, has had. The system for qualifying for Kona for professionals has changed in the last few years, as you may know. Before, it was like the age-group system. There were a number of slots at each Ironman and often they would roll down so if you had a decent race you would bag a Kona slot. Now, however, the system is

points based. The top 50 men on the rankings list get to Kona, 40 getting their invite at the end of July, the remaining 10 slots decided at the end of August, meaning anyone not in the top 40 has to go all-out in August. Harry set about accumulating points in September 2013 at Ironman Wales, coming 5th, netting 720 points. To get to Kona you need around 4,000 points to be safe with your top five races counting, so there is a lot of work to do. Heading into 2014 is where things really start to get interesting. Harry starts the season like me, at Ironman New Zealand and then Melbourne. New Zealand doesn’t go well; we both

have relatively bad races. Harry even sits by the side of the road for 30mins contemplating whether to finish or not, ending up with 15 points. One to forget. Onto Melbourne and the roles are reversed: Harry beats me, coming a great 12th place in a very strong field, but still only walks away with 385 points. So, if you’re still following, it’s the end of March, Harry has 1,120 points from three races. He needs about 3,000 more points to get to Kona. What comes next must be the most inspirational run of

PHIL GRAVES Age 25 Achievements Winner Ironman 70.3 UK (2012), winner TriStar 111 Estonia (2010), winner Ironman 70.3 UK (2009), winner Ironman UK (2009), winner National Age Group Triathlon Championships (2009), selected for Great Britain triathlon team (2009)

> pearl izumi set to open its first factory outlet in the UK 22

JANUARY 2015

racing I have ever seen. After recovering in April he goes to Ironman Brazil - another long trip. He comes 4th, a great result that racks up 960 points. He has two races left,; in France and in the UK. Roll on the end of June and Harry races Ironman France. He puts himself in a great position, but crashes on a slick descent after 140km of the bike, which puts him out of the race. A few days after getting home he discovers he has fractured four vertebrae in his back. Surely this is the end of his Kona dream? He goes to IM UK two weeks later, but due to his injuries has another DNF. The July cut-off comes and he misses the cut. He is going to need a miracle now! After five Ironman starts and three finishes in 2014, he goes to IM Sweden on the penultimate weekend of the cut-off period and kills himself for 5th place. What follows next is amazing and something I never could do. After an 8:32 Ironman in Sweden, he gets on a plane to race Ironman Japan knowing that to qualify for Hawaii he needs a top two position. If he doesn’t make it, all that travelling, racing, blood, sweat and tears will have been for nothing. Somehow, Harry leads out the swim, rides solo for a large part of the bike and then gets onto the run. He finds himself running in 2nd place, but 3rd is running faster, hunting him down. One can only imagine how deep he must have gone, pushing all the way, body exhausted. It all pays off and he finishes with 70 seconds to spare. So, Kona was to be Harry’s 8th Ironman of the year, and when it came to that second Saturday in October on the Big Island I could imagine no person more deserving to be on that start line than him.

Photo HUUB

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EK fuels up well so she can enjoy views like this in Lake Tahoe

Refuel, rest, recover, repeat…

what you put in to your body is key to what you get out of it, says Pro triathlete Emma-Kate Lidbury For many triathletes, learning to rest and recover is actually harder than training. Triathlon tends to attract Type A personalities who typically want to do it all, do it perfectly and do it yesterday. But that’s not always best for the human body to get fitter, faster and stronger. It has taken me many years of doing this sport to truly learn the value in resting, recovering, sleeping and adapting – and boy what a valuable lesson it is to learn! I say this because I’m currently typing this from the comfort of my bed in the middle of the afternoon as I enjoy some well earned recovery days following a training camp in Lake Tahoe, northern California. The camp

was run by my coach Matt Dixon, of purplepatch, alongside Tower 26 swim coach Gerry Rodrigues and purplepatch bike guru Paul Buick. With 10 age-groupers and four pros in attendance it was a fun group who all maximised the opportunity to swim, bike and run in a seriously beautiful part of the world. Some of the riding there is extraordinary and swimming in the crystal-clear Donner Lake was stunning. In a training camp environment and putting together several big days of work it’s hugely important to nail your hydration, nutrition and fuelling. I find if I let any one of these slip, it soon catches up to me and results in lesser performance and less sleep. Over the past few

months I’ve been working closely with Dr Stacy Sims, co-founder of Osmo Nutrition, on all aspects of nutrition and fuelling and it has already made a significant difference to how I feel, train and recover. She is a big believer that men and women must take a different approach to hydration and fuelling because we are very different creatures hormonally. Each day on camp I was drinking 750ml of Osmo Active Hydration for Women during swim workouts and Acute Recovery for Women immediately postworkout to ensure prompt

refuelling and optimal recovery. I have found the sooner I get this down, the better I feel and the faster I recover. I’ve also become addicted to recovery drinks, with a little caffeine added. Try one scoop mixed with 250-300ml of vanilla almond milk and a shot of espresso – you will be rocking! In a bid to rehydrate well, I often also take on about 400-500ml of Osmo PreLoad for Women between sessions. As well as hydrating me it helps keep my body alkaline through the day. Consuming mainly alkaline foods (rather than acidic ones) helps keep your body functioning optimally, improves energy levels and mood and helps prevent illness. Since becoming more aware of foods that are alkaline forming and ensuring they are in my diet, I’ve definitely noticed improved health and wellness. On the bike I aim to drink 750ml per hour and, as with the swimming, I’ll follow rides with a recovery drink, but if it’s later in the day I’ll skip the caffeine hit. Right before bedtime, I swig one final scoop of recovery powder mixed with almond milk to assist with overnight restoration and muscle synthesis – and to help me get the best night’s sleep possible. If you ever find yourself waking in the night hungry and unable to sleep, it’s usually your body’s way of letting you know you have under-fuelled during the day. Over the years I’ve learned these things and know that a good protein hit before climbing into bed helps seal the deal for some restful zzzs. Getting nutrition and hydration right can seem tricky. But listen to your body, don’t under-fuel or under-eat, focus on getting good sleep, and you should be well on your way to success.

Emma-Kate Lidbury Age 33 Achievements Winner of six Ironman 70.3 titles (2011-2013) About EK is a journalist turned pro triathlete. She’s sponsored by Anthem Media Group, Felt, Osmo Nutrition, Morris Owen Accountants and Virtua. Visit eklidbury.co.uk or follow her @eklidbury

> Ironman launches new Polish race, 70.3 Gdynia, for 8 August 2015 24

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Fuel/refuel

FAST FOOD TO FIX YOUR BODY

5

Min

Fuel

Chicken and Avocado Sandwich With a good balance of protein and carbohydrate, this hearty sarMie Shopping list 1 skinless chicken breast, grilled 2 slices wholemeal bread knob of butter ¼ avocado Lemon juice 2 slices prosciutto Handful of watercress 1 tomato, sliced

1

Place ¼ avocado and a squeeze of lemon juice in a bowl and mush it all up with a fork.

2

When you’ve finished, spread this tasty new mush, and the butter, on the bread.

3

Next, slice the chicken and remove the fat from the prosciutto.

4

Place this on top of the avocado along with the tomato and, if you’re in need of greens, a few stems of watercress.

Nutrition Serves 1 Preparation time 5 mins Per serving 502 kcal, carbs 40g, protein 43g, fat 19g

> Ironman 70.3 Staff’s bike course announced – visit ironman.com 26

JANUARY 2015

Words and Image greatbritishchicken.co.uk/ Toby Lea

is the perfect way to kick-start your recovery after a tough session


Fuel/refuel

Recipe by Ina Paarman

MAKE

TIME

TO FIX FOOD TO FUEL YOUR BODY

Quick Bobotie

SERVES 6

Delicious served with rice and sambals. Refer to www.paarman.co.za for more ideas. CHEF’S TIP:

Pre-heat the oven to 180°C.

For a milder curry replace the Tikka Curry Sauce with our Butter Chicken Coat and Cook Sauce.

2

Quick Bobotie SHOPPING LIST 2 slices of white bread, cut into cubes 1 x 200ml Ina Paarman’s Tikka Curry Coat and Cook Sauce 3T (45ml) canola or sunflower oil 2 onions, chopped 500g lean beef mince 1 T (15ml) Ina Paarman’s Beef Stock Powder or 1 x 25g Liquid Beef Stock Concentrate 1 cup (250ml) grated carrot or apple (about 2 whole apples) 2 cloves of garlic, crushed Ina Paarman’s Masala Spice

TOPPING 1 cup (250ml) plain yoghurt or buttermilk or ½ cup (125ml) cream, mixed with ½ cup (125 ml) plain yoghurt ½ t (2,5 ml) Ina Paarman’s Masala Spice 2 eggs

Pour the Tikka Curry Sauce over the bread and leave to soak on a plate.

Heat a dry frying pan until very hot. Add the oil and immediately the chopped onion. Stir-fry until the onion begins to brown. Add the mince, breaking it up with a fork while stir-frying. Add the stock powder or concentrated liquid, grated carrot or apple and garlic. Cook until the meat is crumbly and the vegetables are soft. Mash the soaked bread on the plate. Add the bread mixture to the meat. Season with Masala Spice. Dish the bobotie mixture into a medium ovenproof dish and level the top smoothly with the back of a spoon. Beat the yoghurt or buttermilk, Masala Spice and eggs using a wire whisk or fork. Pour mixture over the bobotie. Bake for 35 minutes or until the custard topping is golden brown and puffy.

> For many other tested recipes and video cookery lessons go to www.paarman.co.za JANUARY 2015

27


Kona

legends

the greatest ironman athletes of all time have been inspiring each other as well as us for 30 years

dave

scott

Photos Rich Cruze

is one of triathlon’s greatest heroes and biggest personalities. An endurance junkie, he won his first attempt at the Ironman in 1980, and went on to win another five times, including three wins in a row in 1982-84. Scott also came second three times, most notably in 1994, aged 40. Through much of his career, Scott’s angerfuelled, never-give-up racing style saw him battling tooth and nail against fellow American…

…battling tooth and nail

against fellow american…

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ironman runners KONA LINKS

…this might never have happened if

allen hadn’t been inspired by…

mark

allen The only other six-time winner in Kona. Allen’s early career in Hawaii was littered with disappointment and disaster. From multiple flats to peeing blood, he managed a third place and two seconds before finally cracking Scott in 1989. It was an event now dubbed the Iron War, where Allen set a still-standing run course record of 2:40:04 – which included transition – to beat his rival. An emotion-driven and spiritual man, all this might never had happened if Allen hadn’t been inspired by…

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KONA LINKS

julie

mOSS

Photo Carol Hogan

a 23-year-old grad student who took on Ironman in 1982 seeking research for her exercise physiology thesis. Surprised to find herself leading the women’s race in the closing stages, complete fatigue took over near the end of the run. Moss weaved across the road and fell to the ground like a rag doll several times before eventually crawling to cross the line second through sheer strength of will. It was a moment that sealed the Ironman mantra that anything is possible. Memories of this spectacular bonk were recalled in 1995 when a similar fate befell…

…this was recalled in 1995 when

a similar fate befell…

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KONA LINKS

…she set a course record

that stood until 2009 when…

PAULA Photo Rich Cruze

NEWBY-FRASER the Zimbabwe-born tri legend who rewrote what female athletes were thought capable of. Lack of nutrition saw her hit the wall hard in 1995, but this was a blip in her incredible career. In 1988, during her second of an incredible eight wins, Newby-Fraser won by over 20 minutes and came 11th overall. She was also the first woman to go sub-nine in Kona, clocking 8:55:28 in 1992 to set a course record that stood until 2009 when…

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chrissie

wellington

Photo Ironman

took her third victory in Hawaii, crossing the line in 8:54:02. Wellington’s 100 per cent win rate at long-distance racing was crowned by four titles on the Big Island. In 2007, she became the first ever rookie pro to win Kona. In 2011, Wellington raced despite a crash in training two weeks before that had ripped a huge patch of skin from her leg and robbed much of her mobility. She clawed her way to the front to win her perfect race. Wellington’s 2009 course record stood for four years, before it was claimed by…

her record stood for four years

before it was cl aimed by…

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carfrae had evened the score

with fellow aussie…

mirinda

Photo Paul Phillips

carfrae the Australian pocket rocket. Rinny was second in 2009, and first the following year – though the absence of Wellington and the fact that Carfrae was back to second in 2011 meant there was still something to prove. All the what-ifs became redundant last year when Rinny paced to perfection and blew the field away on the run, her 2:50:38 marathon split the fastest ever, quicker than the men’s winner, and enough to earn a new course record of 8:52:14. With two titles in hand, Carfrae had evened the score with fellow Aussie…

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his perfect tactical race toppled

one of triathlon’s greats…

chris

mCcormack Photo Paul Phillips

Known as much for his opinionated, smack-talking personality as his worldbeating results sheet, McCormack is a four-time world champion having won the ITU World Championships in 1997 as well as the ITU Long-Distance World Championships in 2012. McCormack’s first Ironman Hawaii win came in 2007 after taking second in the previous edition of the race. In 2010, he put together a perfect tactical race to topple one of triathlon’s greats…

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craig

alexander

Photo Paul Phillips

a three-time champion in Kona. A supremely talented all-round athlete, Alexander found his calling with longdistance racing, and after coming second to McCormack in 2007, he took the title from his nemesis in 2008. After successfully defending the win in 2009, McCormack’s scheme to dethrone Alexander meant a fourth place finish. Despite suffering from a viral chest infection during 2011, Crowie came back strong in Kona, smashing the rest of the field to claim his third and final win in 8:03:56, beating the 15-year old course record, set by…

he beat the 15-year-old

course record se t by… JANUARY 2015

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luc

van lierde

Photo Rich Cruze

the first European athlete ever to win in Hawaii. The Belgian’s stellar 1996 saw him win the Olympic-distance European champs, retain silver at the long-distance worlds, come second at the World Olympic-distance Championship, and take victory at the prestigious Nice Triathlon. In Kona, Van Lierde ran away to the win and a new course record of 8:04:08. Van Lierde proved he wasn’t a one-hit wonder by winning again in 1999. Now a coach, he fittingly trains…

...now a coach

he fittingly trains....

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ironman runners

…where he defended

his title this year…

frederik

van lierde

Photo Ironman

the defending Ironman World Champion. Also from Belgium, though not related to his coach, Van Lierde’s first major international win was at the Abu Dhabi International Triathlon in 2011, although he “DNFed” in Kona that year. 2012 showed a marked rise in performance – Van Lierde scored his first Ironman win in Nice and came third in both Ironman Melbourne and Hawaii. His star on the rise, 2013 proved the Belgian’s year: another win in Abu Dhabi, another win in Nice, and towering above all, first place in Hawaii, where he defended his title on 11 October 2014.

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RACE REPORTs

SINGLE MILE overall

Princess Charlene of Monaco brought open water swim to Durban Where Durban, South Africa When 23 November 2014 Winner Chris McGlynn (RSA) and Wise Mvubu (RSA)

he fourth annual Triathlon Plus SA Ocean Mile Swim, sponsored by Princess Charlene of Monaco, took place on Durban’s beachfront recently. Comprising a wetsuit legal open water swim specifically for triathletes, swimmers contested a single mile, double mile and swim/run event on race day. Conditions were quite testing, with a strong rip current

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and some bluebottles to contend with. Ocean swimming is all about battling the elements, and all the swimmers came through with flying colours. Chris McGlynn, who is best known for his open water swimming prowess and is not competing in triathlons, won both the single mile and double mile convincingly, leaving the rest of the swimmers in his wake.

00:16:16

1. Chris McGlynn 2. Michael McGlynn

00:17:50

3. James King

00:21:01

4. David Swart

00:22:08

5. Callum Simpson

00:23:01

DOUBLE MILE overall Results 1. Chris McGlynn 2. Sandile Shange

00:28:33

00:33:36

3. Sarah Ferguson 5. Cinton Chant

00:34:00

4. Gareth Harrington

00:35:40 00:35:47

SWIM/RUN overall Results 00:30:29

1. Wise Mvubu 2. Rory Kaletsch

00:30:32

3. Lucky Mabuya 4. Mhlengi Gwala 5. Maxwell Mnisi

00:30:34 00:33:24

00:34:18

Photo : Anthony Grote

Ocean Mile golden for McGlynn

Results


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RACE REPORTs Reports

Triathlon in the tropicS A race and an island holiday – what more could a triathlete ask for? Where Lux Le Morne Resort, Mauritius When 8November 2014 Winners Frederic Belaubre (FRA) and Anne Tabarant (FRA) he annual Indian Ocean Triathlon took place at the Lux Le Morne Resort on the beautiful island of Mauritius on 8 November. The race distance, a 1.8km swim, 56km bike and 12km run, was a testing yet very achievable distance for the some 250 international triathletes who lined up to take on the challenge. The men’s race was headed by former European triathlon champion, Frederic

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Belaubre (FRA), who essentially led from start to finish to capture his second win in a row. He did not have it all that easy, however, with Toumy Degham (FRA) shadowing him for most of the cycle and run. Belaubre was only able to drop Degham with around 4km to go on the run section. The ladies’ race was a cut and dried affair with Anne Tabarant (FRA) easily taking first place ahead of Catherine Gance (FRA)

Elite Overall Mens 02:47:42

1. Frederic Belaubre (FRA) 2. Toumy Degham (FRA)

02:49:41

3. Olivier Marceau (FRA)

02:59:12

Elite Overall Women

03:18:08

2. Catherine Gance (FRA)

03:42:38

3. Natalie Van Blerk (RSA)

03:52:22

1. Anne Tabarant (FRA)

and South African Natalie van Blerk. Only a four-hour flight from South Africa, the Indian Ocean triathlon is a perfect way to combine a race and a holiday into one. If one were to compare costs, it would not cost much more to go and do this race, than to go on an annual trip down to East London. Lux Sports and the Lux Le Morne resort are hoping to see a lot more South Africans at next year’s event.


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Body of knowledge

Body of knowledge Words Dr Niall MacFarlane

Cut through the reams of research to find out what’s really happening to your physique as you train

Y

ou know the basics of triathlon training. To improve your performance, you need to swim, cycle and run; your body adapts to this training, becomes technically more adept and physically fitter. But once you start looking at fine-tuning your training, you’re often faced with a host of baffling statements about how your muscles ‘remember’ swimming technique or how your cells respond

to dehydration. Monitor your own training and you might begin to notice certain foibles: why can’t you run fast straight out of the water? Why does your heart rate hit a ceiling on the bike? And does any of that really matter? To help make sense of what you’re putting yourself through, we’ve run through some of the science behind the multi-sport training you do – so next time you’re swimming, cycling and running, you’ll know exactly what your body is doing.

Image Corbis

Meet the expert Dr Niall MacFarlane is a senior university teacher in life sciences human biology. His research interests include the physiological demands of exercise, human performance in elite athletes and elite team sports, and muscle adaptation and training interventions.

JANUARY 2015

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Body of knowledge

Does muscle memory really exist? And if so, what is it? The muscle itself does not have memory. This term reflects the way muscle is activated – skeletal muscle is under the control of the central nervous system and we need to coordinate the way we activate individual muscle fibres, individual muscles and groups of muscles to perform specific tasks. These patterns of activity are learned as we develop skills – such as running, cycling and swimming – and the patterns of outputs from the central nervous system to our motor nerves can be remembered so that actions become almost reflexes. So we become skilled and even if we don’t use the skills for a long time they can come back very quickly, just like riding a bike. After a break, though, the muscle might not be as efficient in doing the skill anymore and it takes time for us to become competitive again. What happens to your cells that causes problems when you are dehydrated? Most simply, losing water is bad for controlling the body’s temperature. It’s quicker to boil or heat a smaller volume of liquid than a large one and if you have less water on board you will heat up more quickly and the brain temperature will more quickly reach a critical temperature that switches off activity. A more complex effect of dehydration is the effect on the cells. Cells are biological ‘engines’ and they need water for the enzymes that control their function to work properly. The proteins that make cells work are made up of long strings of molecules and for them to work they are folded so that the chemicals they need to affect slot into their shape, like a key into a lock. When the cells become dehydrated then the shape isn’t correct because the string goes slack. That shape is a 3D structure and the shape changes because the cell shrinks and because of the change in charge in the solution – as the water is lost the chemicals become more concentrated and affect the positive and negative charges that work to hold the shape together.

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What happens to our cells that causes problems if we become overhydrated? If we take on too much water we can upset cell function. Water in the right amount allows proteins to fold properly, which allows muscles to move sodium and potassium molecules (ions) across the cell membranes to cause muscle contraction and relaxation. The balance of these molecules can be lost if we take too much water – diluting the concentration of these ions so muscles don’t contract or relax properly. This might cause cramps, which are bad enough, but if this happens in the heart it can lead to a cardiac arrest. So include these ions when we replace water lost in sweat. There are three types of muscle fibre: fast twitch, slow twitch and hybrid. Can hybrid fibres be trained to be fast or slow? What use are they for endurance? And what if training lapses? This is an outdated idea. The concept of fibre types came with a research technique called immuno-histochemistry where the muscle was sliced and stained with chemicals that changed colour with the activity of enzymes. It’s true that some muscle is better adapted to endurance and some to speed/ power. But we can observe good sprint performance at the end of a Grand Tour stage or Ironman. We can develop hybrid characteristics in muscle when we train towards a specific outcome and the easiest thing to develop is strength. It’s the default characteristic for muscle during development, but there are some people who can’t make significant gains in muscle mass. For most, the hard thing to do is develop endurance as it needs time (months to years). It’s also the first thing we lose when we de-train (use it or lose it), because it’s inefficient to have the cell proteins for endurance if they aren’t being used. So a trained endurance athlete will have a higher resting metabolic rate (and need to take in more food to sustain muscle changes) and we revert back to the basic form quickly if the increased metabolic cost is not needed.

Warming up A protective mechanism stops us hitting our race pace straight away, unless we’ve warmed up

What happens to muscle fibres (and cardiovascular system) when you don’t warm up? Warming up is important as it’ll help get you to race pace as quickly as possible. It promotes better blood flow and oxygen/ substrate delivery to the working muscle. The ability to generate high-force outputs can be aided by a process of post-activation potentiation where very high intensity force outputs stop neural inhibition of muscle activation at the start. In other words, we have a protective mechanism called neural inhibition that stops us producing too much force at first, to prevent injury. So 5-15 minutes after the warm-up the muscle can produce bigger forces than it can from rest. However, stretching the wrong way or warming up excessively can be detrimental. Warm-ups need to be targeted to individuals and sports. Why do I get dizzy coming out of the water and what’s the best way to deal with it? Two reasons: the blood goes back to your heart more easily when you are lying down (and so heart rate tends to be lower in the pool or open water) and when you stand up the blood is pulled to your legs by


Body of knowledge

the actions of gravity and less goes to the heart (so cardiac output or blood pressure falls transiently and you feel dizzy). Secondly, if the swim is in the open water and cold, then the blood is shunted away from the skin and periphery to keep core body temperature high. When you leave the water, the blood starts coming back to the periphery (if the air temperature is higher than skin) and less blood goes to the heart –

through a reactive hyperaemia (ie the cold diverts the blood flow to encourage recovery) but the research data does little to support this. The combination of ice baths with recovery cycling tries to flush the system – but actually lactic acid is not a problem for fatigue and washing away markers of muscle damage does nothing to stop the damage happening. There is some evidence that cold immersion stops the production of free radicals and

Body transition When going from swim to bike, there are two reasons why you might feel dizzy

“there is no real proof that an ice bath is better or worse than any other recovery strategy” lowering cardiac output and blood pressure. One of the lesser-known benefits of wearing a wetsuit is that it helps work against this by acting as compression gear and pushing blood back to the core. You can drive your blood pressure up by doing a valsalva manoeuvre (like straining on the toilet). What is the mechanism that makes ice baths (and even cryotherapy chambers) speed up or improve recovery? This one is really complicated. The theory is that you increase recovery blood flow

reactive oxygen species (a byproduct of the metabolising of oxygen) that can cause further muscle damage during the early recovery phase from high intensity/long duration training or competition – but these things are really hard to measure. The reality is that there is no real proof that this technique is better or worse than any other recovery strategy – and perhaps it’s a useful technique simply because in practice it focuses you to think seriously about recovering. This focus may make people wear compression gear that helps sustain blood flow for longer, eat well and rehydrate appropriately

after exercise and rest – because if you’ve gone through the ice bath you’ll make sure you do these other things to make sure it was worthwhile. Why can’t I get my heart rate as high on the bike as I can when running? Does this mean I’m taking it too easy? Heart-rate response is intimately linked to the work being done and the amount of muscle mass being activated to do it. Running involves more muscle mass being activated – both legs and upper limbs, as well as more muscle in the legs, and so it requires a higher heart rate. So you are working just as hard on the bike at the lower heart rate, but you need to think of it as a percentage of your maximum heart rate for that activity, and the maximum you can achieve will be different on a run, cycle or swim. If you are training specifically for swimming or cycling then it’s possible that your maximum heart rate is as high in these disciplines as running because you don’t do significant amounts of running in training. But all the evidence is that as soon as you include running to any significant extent in training or competition, then the physiology dominates because you are recruiting more muscle. JANUARY 2015

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BRANDNEWKIT THE latest triathlon products tested to the limit

VERVE CYCLING

Infocrank www.vervecycling.com

Design and technology unite in the InfoCrank, which is a cycling power meter and beautiful road bike crankset – all in one. The power meter is seamlessly set into the crank arms, and measures each leg’s power with unprecedented precision – meaning no guesses and no maths, but just an honest set of numbers. The load path from the bike pedal through to the crank and bike chain-rings is optimised to transmit only the torque that moves your bike forward. What power is going in? That’s what moves the bike forward. Heart rate, speed, cadence, time, distance – these are all outputs. To get results from your cycling training, you need to know input power, and that’s what the InfoCrank cycling power meter measures like no other. Improve your bike performance with accurate torque and cadence measurements in both legs. For more information, visit www.vervecycling.com or email dave.imrie@ vervecycling.com. QUOTE “Triathlon Plus SA preferential client” for a great deal offered to all Triathlon Plus SA readers.

SPEEDO

SPEEDO

RRP - R470 www.speedo.co.za

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BioFUSE Fitness Fin The Speedo BioFUSE Fitness Fins are short, dual density fins with stiff blades and easy-fit back straps for maximum water resistance. Also made from 100% silicone, the Speedo BioFUSE Fitness Fins are perfect for all levels of swim training, helping to strengthen leg muscles, improve endurance, increase workout speed, develop ankle mobility and boost lower body fitness. Speedo BioFUSE fitness fins are available at the Speedo Concept Store at Canal Walk and at most Speedo stockists nationwide.

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BioFUSE Training Fin The Speedo BioFUSE Training Fin is designed to increase propulsion, strengthen leg muscles and help improve swim stroke. It increases focus on the upper body due to the elevated position encouraged by the fin. Made from 100% silicone and with a dual density design that offers a stiff blade and a soft comfortable foot pocket, the Speedo BioFUSE Training Fin is the ideal training aid for overall swim technique and increased ankle flexibility. Speedo BioFUSE training fins are available at the Speedo Concept Store at Canal Walk and at most Speedo stockists nationwide.


SYNTACE

C3 Aerobars

RRP - R1 950 (S,M,L) ; Stratos CX R2 650 (M,L)excl postage www.bicicletta.co.za The Syntace C3 bar is hands down one of the most comfortable aerobars you will find. Through a double helix design, the C3 bar takes stress off the wrists and arms. The aluminum C3 aerobar and carbon CX basebar combination only weighs in at 561g, which is lighter than most of the integrated combination bars from leading competitors. Syntace components stand up to the strongest testing machines and nastiest race courses in the world...better than anything else we know. Instead of the legally required two year warranty, Syntace gives a 10 year warranty from date of purchase on all material and manufacturing defects. Product will become available during January 2015 and can be bought online at www.bicicletta.co.za. You can email us on info@nauticalnorth.co.za

SAUCONY

POWERGRID GUIDE 8 LADIES www.saucony.com

Our supremely lightweight, flexible, high-mileage everyday trainer blends responsive cushioning with light stability to perform beautifully for almost any type of runner. Built off an 8mm offset and weighing just 238g, this shoe is a must for any runner seeking a touch of guidance in a smooth, cushioned ride.

SAUCONY

POWERGRID PEREGRINE 5 www.saucony.com

A flexible, go-fast trail shoe with high traction and a protective outsole that performs on a variety of terrains is a rare bird indeed. Rock plates in the midfoot and forefoot provide protection without rigidity, and a 4mm offset provides a low profile balanced feel. The award-winning Peregrine legacy continues with this new edition. Weight: 272g.

SAUCONY

Type A6 RACER www.saucony.com

The Type A6 Racer is sporting a brand new colour. The perfect combination of lightness and responsiveness, the Type A6 is designed to help you get that qualifying time. The open mesh of the upper, combined with the drainage holes in the outsole, expels moisture and heat, while the back loop tab creates an easy on/off mechanism which is perfect for triathletes. The racer is built off a 4mm offset and weighs a mere 147g.

SAUCONY

KINVARA KIDS www.saucony.com

Kinvara is now available for your kids! This natural motion shoe, with all the features of the adult version, is the go-to shoe for anyone looking to offer their kids lightweight, cushioned protection without starting them off in a bulky trainer. It is built on a 4mm offset with anti-microbial lining, and the non-marking outsole makes it a very versatile little shoe!

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PROFILE DESIGN

RML

www.profile-design.com info@twowheelstrading.co.za This dual-position saddle rail mount fits most tri saddles, including models with a “dropped� rear tab. Includes two lightweight Profile Design Kages and offers the ability to mount one or two water bottle cages. It weighs in at 228g.

PROFILE DESIGN

RMC

www.profile-design.com info@twowheelstrading.co.za Carbon fibre rear drink system with accessory mounting straps and an extra storage area for accessories. Compatible with standard 7mm saddle rails and weighing in at 120g.

PROFILE DESIGN

CARBON STRYKE AEROBARS www.profile-design.com info@twowheelstrading.co.za

These full carbon aero extensions allow for internal shift cable routing. Complete with F-19 length and width, as well as rotationally adjustable anatomic armrests. A rigid ZB arm bracket system is provided, and these aerobars are compatible with flip-up ZB arm bracket systems.

PROFILE DESIGN

TRI STRYKE CHROMOLY www.profile-design.com info@twowheelstrading.co.za

Triathlon specific design. Cut-away with vents for comfort and moisture transfer, as well as extra padding for all-day comfort. The nose and tail are both designed to fit over a transition bike rack.

TOMTOM

Multisport Cardio GPS Unit RRP - R4 599 www.tomtom.com

With this spectacular GPS unit, you will see real-time running, cycling and swimming information. Train in your optimal heart rate zone and race against your past times. An extra-large display and one-button control, as well as a built-in heart rate monitor, make this the ultimate in Tri-convenience.

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JANUARY 2015


Thule

Paramount 27L Traditional Backpack RRP - R2 099 www.thule.com

A stylish full-featured technology transporter in a more traditional format. This backpack offers side and top access to a padded 15” laptop protection compartment. It also features a protective padded compartment for your sunglasses, iPhone, portable electronics and other fragile gear. The water puddle protection construction on the bottom ensures that your electronics aren’t compromised on a wet surface and the front tuck-away pocket fits a helmet perfectly. Available at Thule Partner Stores nationwide.

ASICS

GEL DS TRAINER RRP - R1 700 www.asics.co.za

Lightweight, comfortable and breathable, the GEL-DS is designed for runners with a neutral gait who are looking for a comfortable and lightweight shoe. It’s designed with a fully-engineered mesh upper that’s stretchy and supportive. The glove-like fit means your foot is kept more stable and comfortable. This latest edition also has a propulsion plate inserted in the shoe - that means you push off more efficiently and accelerate faster. Plus, guidance line technology gives you a more efficient and comfortable running style. These trainers work over wet and slippery surfaces with an outsole that gives you effective and optimal grip.

Thule

Round Trip Transition Bike Case RRP - R10 499 www.thule.com

This hard shell premium bike case with integrated wheels and integrated bike stand makes travelling with your bike simple. The combination of the durable ABS construction and the aluminium Click-Rail (with 15mm and 20mm thruaxel adapters) deliver maximum bike protection during transportation. The integrated bike assembly stand ensures that assembling and disassembling your bike is a breeze. Products are available at Thule Partner Stores nationwide. For more info call 086 118 4853.

ORCA

KILLA ADJUST GOGGLES RRP - R200 www.fluidlines.co.za

Killa Adjust goggles have four exchangeable nose pieces to provide an ultracomfortable and secure fit, whether swimmers are racing, training or simply enjoying themselves in the water. The polycarbonate lenses are mirrored and provide UV protection for use outdoors. They also have a new generation antifog treatment to keep vision clear. The silicone gasket adds to comfort, while the silicone headstrap with rear adjustment keeps the Killa Adjust secure.

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49


ORCA

MESH SWIM BAG RRP - R240 www.fluidlines.co.za

Popular with pool and open water swimmers, the Orca mesh bag is an essential for transporting your swimming hardware. The new and improved 2014 version is more spacious, enabling you to carry and access your swim gear quickly and easily. It also features a brand new, internal water resistant pocket so you can carry your cellphone or wallet around the pool or water area without the risk of getting them wet.

BROOKS

Ravenna 6 RRP - R1 849 www.brooksrunningsa.co.za

The new Ravenna 6 delivers a perfect combination of cushioning and stability, leading to a responsive and completely controlled ride. • A new thinner upper construction fits closer to the foot for added comfort and breathability, keeping your feet cool and content. • The adjustable mid-foot saddle pulls from the heel and arch, integrating with the upper of the shoe for an engaging fit and added stability throughout your stride. • A BioMoGo DNA midsole provides lightweight and adaptive cushioning. • A mid-foot crash pad adapts to multiple foot strike patterns, customising the experience to provide the perfect amount of cushioning and stability. • Full ground contact encourages a smooth heel to forefoot transition, propelling you through the run. Available at SBR Sport and independent running stores.

CRONO HAWAY

Carbon Tri Shoe www.fluidlines.co.za

HAWAY is appreciated for its light, practical and fast fit. The bigger reversed Velcro allows for quick fastening, even during running. The materials have been specifically selected to allow the feet to dry rapidly and provide supreme comfort. Some clever devices are included, such as a back strap to speed the fit up and a side strap on pedals to prepare the shoe on horizontal position.

ORCA

WATERPROOF BACKPACK RRP - R1 370 www.fluidlines.co.za

The Orca Waterproof backpack is a multipurpose courier-style bag built of tough and durable PVC. It has a top which can be rolled up and locked into place, keeping contents dry. The large main compartment is perfect to stow shoes, garments, towels and wetsuits. A smaller front compartment with a waterproof zip holds valuables and smaller items, while elastic compartments on the outside store wet gear or cycle helmets. The padded adjustable backpack-style straps and waist and chest straps keep the backpack comfortable and secure. A small compartment on the waist strap is ideal for a music player, wallet or phone.

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JANUARY 2015

BROOKS

Adrenaline GTS 15 RRP - R1 999 www.brooksrunningsa.co.za

The Adrenaline GTS 15 is the perfect combination of substantial support and premium cushioning, providing a dependable and unbelievably smooth ride. • The BioMogo DNA midsole cushioning instantaneously adapts to every unique step, offering a cushioned ride that is smooth, consistent and totally tuned to the individual. • The full–length Segmented Crash Pad customises your lay down to provide plush cushioning as well as a smooth, seamless, and effortless heel to toe transition throughout the run. • A no-sew overlay minimises stitching and provides a flexible, comfortable and closer-to-foot fit. Available at Sportsmans Warehouse, selected Total Sports stores, The Sweat Shop, Run A Way Sport, Shoe Link, Athletes Foot and independent running stores.


BROOKS

BROOKS

RRP - R1 749 www.brooksrunningsa.co.za

RRP - R1 899 www.brooksrunningsa.co.za

PureFlow 4 Stretching the boundaries of the “Feel” experience, the new PureFlow 4 features new innovations to enable the runner to feel more with less. • Celebrating the shape of the foot, PureFlow 4 adds structure in all the right places so you get support without added weight. • A thin upper that sits close to the foot and features ultra-soft mesh provides maximum flexibility and breathability. • The new independent tongue construction with added perforation follows the shape of the foot, moving with you throughout the run. • The Nav Band in the PureFlow 4 is designed to give you a just-right amount of arch support – nothing more and nothing less. • Light and breathable mesh enables air to flow easily to the foot. • The PureFlow 4 is a triple treat - lightweight, soft and cushioned. Available at Troisport, Durban Runner, Trail & Tar, The Sweat Shop and independent running stores.

Cascadia 10 The Cascadia continues its long run as the beloved trail shoe by Brooks and continues to maintain its position as the category leader for those looking for an all-around trail shoe. • Continuing its tradition of the 4-point pivot posts, the Cascadia 10 balances the foot and allows for sturdy handling on the most basic to most technical trails. • The ballistic rock shield protects underfoot over pointy rocks, tree stumps and the like. • A no sew construction minimises stitching, reducing the potential for irritation to the foot and delivering a closer to foot fit. • The BioMoGo DNA midsole cushioning adapts to the runners foot and cushions in all the right places as the trail changes below. Available at Selected Sportsmans Warehouse and Total Sports stores, The Sweat Shop, Durban Runner, Run A Way Sport, Shoe Link and independent running stores.

WIN WITH PREDICT YOUR 70.3 FINISH TIME AND YOU COULD BE THE LUCKY WINNER OF THE NEW BROOKS PUREFLOW 4 SHOE VALUED AT R1749 Brooks in association with Triathlon Plus SA are giving 1 lucky reader a chance to win a brand new pair of the new BROOKS PureFlow 4 shoe model (male or female model). To win, you need to submit your predicted race finish time for the 70.3 in East London to glen@triathlonplussa.co.za on or before the 24th January. You then need to send him your actual finish time by the 31st January. The reader who has the closest finish time to their predicted entry time wins the shoes. Results will be collaborated and the draw made shortly after that. T&Cs apply.


SOF SOLE

THIN FIT PERFORMANCE INSOLE RRP - R280 per pair www.sofsole.com

BONK BREAKER®

PEANUT BUTTER CHOC CHIP ENERGY BAR RRP - R50 per bar www.bonkbreaker.com

Peanut butter and organic dark chocolate in an energy bar... Need we say more? But why stop there? Bonk Breaker® Nutrition Bars also come in Almond Butter & Honey, Espresso Chip and Peanut Butter & Banana flavours. All variants embody the whole foods philosophy of baking simple, high quality products with REAL food ingredients (which you can recognise and read), thereby creating great tasting gluten free and dairy free energy bars that serve as both a delicious snack and cutting edge sports fuel. Go grab a Bonk Breaker® Energy Bar from independent sports specialist retailers nationwide and banish “the wall” for good!

The Thin Fit™ insole is the flattest, thinnest and lightest Sof Sole insole to date, made to fit naturally into the triathlete’s tools of the trade: racing flats and cycling shoes. Flexible foam contours to your foot shape for a customised fit, while blown EVA provides increased cushioning in the heel and forefoot, allowing for enhanced shock absorption no matter what your running style. On those hot days, a ventilated COOLMAX® fabric top cover takes care of moisture, keeping you cool and comfortable, while a Microban® anti-bacterial layer prevents the growth of odour-causing bacteria so your footwear stays fresh (even when sockless) through multiple daily training sessions. Available at Sportsman’s Warehouse, selected Cape Union Mart stores and independent sports specialist Sof Sole retailers nationwide.

GU

LEMONADE IRONMAN ROCTANE GEL RRP - R35 per gel www.guenergy.co.za

Roctane Ultra Endurance Energy Gels come from years of testing scientificallyproven formulas with thousands of elite athletes training for and competing in the most physically-demanding sports in the world. Roctane’s advanced formula amplifies GU’s original Energy Gel recipe, adding new ingredients to boost your chances of success. Now it’s your turn to fill your tank with GU’s latest addition to the premium Roctane range and compete like a pro! The new Lemonade Roctane Gel was developed for IRONMAN Kona 2014 and is caffeine-free. It is also the first flavour in the Roctane Gel range to contain electrolyte levels elevated even higher that those already in existing Roctane Gels. These gels are ideal for race day and tough training sessions. Available at your local Tri Shop, Sportsman’s Warehouse, Dis-Chem Pharmacies and independent sports specialist GU retailers nationwide.

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RITCHEY

RACE SLICK www.bicicletta.co.za

Jet 5 Express

The legendary Ritchey road tyre is back. The new WCS Race Slick features a supple 120TPI reinforced nylon casing that’s tough as nails, coated with a 60A durometer rubber that’s grippy and long lasting. • Fast-rolling slick tread • Folding Aramid bead • Now available in wider 25c size • WCS 700x23: 189g • WCS 700x25: 215g

True Speed: Over the past 26 years, Steve Hed has spent his energy developing the best cycling equipment available. When it comes to wheels, the end goal is simply to make them as fast as possible. It may sound easy, but the journey to building the world’s fastest wheels is a complicated one. In the pursuit of speed, Steve continually pushes the envelope to its fullest; no stone is left unturned. Hed is known for building the world’s most aerodynamic wheels, a title that all wheel companies wish they could claim. Other important issues such as tyre performance, stability in crosswinds, lateral stiffness, drivetrain efficiency, durability, comfort, quality control, carbon fibre manipulation, and weight are also carefully considered. Each wheel addresses these aspects in different ways, and this is truly where the art of True Speed is born. Aerodynamics: HED do their own testing in the wind tunnel and on the track to verify what we already know: that HED wheels are still the world’s most aerodynamic. C2 Technology: HED C2 technology improves aerodynamics, increases the road/tyre contact patch for better cornering grip, decreases rolling resistance, and allows the wheel to be more comfortably ridden at a lower tyre pressure. Stability Control Technology: SCT design is yet another HED-invented technology that has revolutionised overall wheel performance in any race or training conditions. The knowledge and design technique involved in the SCT design is Hed’s most heavily guarded secret. Recreational cyclists confirm SCT’s effectiveness after just one windy day in the saddle. Professional cyclists confirm it daily by their numerous victories throughout the season.

Jet 6

Lateral Stiffness: HED’s lateral stiffness in each wheel-set contributes greatly to the efficiency of the wheel. The fewer watts lost in sideways movement means more of the rider’s energy is transmitted to forward motion. Hubs and Lacing: Development of the best possible hubs has been a longrunning passion of HED, and the HED Sonic hubs deliver. The hub is the heart of the wheel, and when designed correctly, like our Sonic hubs, they work seamlessly with the overall package of watts. For these riders (as well as heavier riders), we recommend increasing the spoke count slightly to a 20 spoke front wheel and a 28 spoke rear wheel.

TOKEN

C55

Jet 7 Express

RRP - R21 999 RRP - R18 999 (Tubular) www.tokencycling.com Tested in the wind tunnel, the C55 is a great wheel for all kinds of cycling events, from triathlons to Grand Tour mountain stages. The 55mm aero profile sits right in that sweet spot of aerodynamics versus handling, while the 25mm Swiftedge rim maintains a greater level of stability during crosswinds. To top it off, the signature TBT bearings ensure you get near frictionless performance. The C55 is not only aerodynamic, it’s tough, flexible, light and fast, making it a top choice for athletes looking to gain that extra edge. Boost your performance with TBT bearing technology and anti-vibration technology. Each wheel set weighs 1 448g and includes brake blocks, wheel bags, valve extenders, pre-fitted rim tape, freebody and spare spokes. Wheel sets are available in both Tubby and Clincher versions. For more information, email info@tokensa.co.za

Carbon Fibre Matrix: The properties of carbon fibre can be tailored and modified to your advantage if you have the expertise. HED has had this know-how for years, and constantly improves their designs by continually tweaking and revising this process. By fine-tuning the resins, layup schedules, and fibre orientation we can manipulate a wheel’s comfort, strength, and weight while maintaining its lateral stiffness. Quality Control: Every HED rim, hub, spoke, bearing, and nipple goes through a painstakingly meticulous inspection before they are built into their wheels. We also require each wheel to be built to our strict standards. Spoke tension as well as trueness in both axial and radial directions are measured and recorded with every wheel. This level of precision is crucial to deliver the finest wheels that have ever been built. Wheel Weight: While weight is a factor in True Speed, it is one of the smallest influences. Each of our wheels is a particular weight because of the performance that is engineered into it. We do not set out to hit a target weight with any particular wheel; we build wheels to perform properly.

JET DISC

Nautical North Traders info@nauticalnorth.co.za or you can use info@hedcyclingsa.co.za c: 082 876 1234


INTRODUCING THE NEW

C3 Aerobars

54

JANUARY 2015

Nautical North Traders info@nauticalnorth.co.za online orders: www.bicicletta.co.za


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Don´t just finish, crush it! New Ordu OME Competition always produces your finest efforts. Going beyond yourself in the pursuit of excellence, the sensation of controlled physical chaos, the satisfaction of knowing that nothing was left in reserve – these are the reasons you show up to race. Personal goals are established, reached or exceeded. Success can come in small increments or spectacular breakthroughs that provide mental fuel for a long season. The Ordu OME has been designed to push you past what you thought was possible – to that magical day when you don’t feel the wind or relent to the pain – when you don’t just finish the race, you crush it. www.fluidlines.co.za RRP - R30 770


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Take THE RACE LIST the Plunge

Plan for the months ahead with our guide to triathlon AND DUATHLON events in SA AND AROUND THE GLOBE

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IRONMAN: THE 6-WEEK COUNTDOWN

THIS MONTH

ONE SPORT IS NOT ENOUGH

15 FRESH WORKOUTS TO GET YOU UP TO SPEED

CONTENTS

MAKE TRANSITIONS

Seven key tips for switching more swiftly between sports

ACCLIMATISE TO

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TRAIN WITH POWER

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TrainingZone

Train smart. race fast.

how to

power hour

Contents

This month

run faster with 8 moves

fine-tune your swim kick

ride faster in just 6 weeks

Bring your stride on in leaps and bounds with plyometric training

Find the right kick technique to suit your stroke and ability level

Use coaching editor Phil Mosley’s plan to reach new riding peaks

find your bike sweetspot

learn how to use carbs

speed up your duathlon t1

Use your lactate threshold to train more efficiently on the bike

Decide your goal and tailor your diet to suit with this quick guide

Run-bike-run faster with our Fundamentals guide to transition JANUARY 2015

65


Trew Stories

the front, but of course, died the death as the trauma caught up with me. On to 1974, and in comparison to the previous year, I finished second in the 800m final. As with swimming, I needed the disappointment and failure to move up that level. One of the hot favourites at the Sydney 2000 Olympic Games triathlon, along with GB’s Simon Lessing, was New Zealand’s Hamish Carter. One of the best and most consistent racers around, Hamish finished only 36th in Sydney. He was 29 years old, and it seemed that was his final shot at glory. But Carter, like Spitz (and me!) turned it around. He took the negativity from those Olympic Games and four years later took gold in Athens. Sometimes – make that often – it’s necessary to taste defeat and humility to focus the mind that little bit more. That little bit that makes the difference between triumph and disaster. That hurt, certainly a lot more than disappointment.

immature start

Turning it around

Steve Trew on why humbling failure often leads to glory – and he should know ark Spitz, one of the most famous swimmers of all time, won seven gold medals at the 1972 Olympic Games, in the 100m and 200m freestyle and butterfly events, plus the three relays, 4x100m and 4x200m freestyle and the 4x100m medley. Four years earlier at the Mexico City Games, it was a very different story. Spitz had predicted he would win six golds, but came away with two, in the freestyle relays. Getting beaten in the 100m butterfly meant he didn’t get a slot in the USA’s winning medley relay team. For us mortals, two golds would be extraordinary. But for Spitz it was failure. Distraught at his Olympics, Spitz moved to Indiana University to train under Doc Counsilman, who had been the USA team coach in Mexico City. Spitz called choosing Indiana and Counsilman “the biggest decision of my life and the best”. Four years down the line, everything changed: seven golds, seven world records.

Illustration Peter Greenwood

M

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JANUARY 2015

And I did exactly the same. Well, almost. In the Middlesex County 200m (220 yards as it was then) butterfly in (I think) 1967, I came stone bonkers last – absolutely bottom of the pile. One year later, I finished second in the final. Now Mark Spitz and I may not have swum exactly the same time for the 200m butterfly, but for both of us it was two minutes something (in Mark’s case 2.00.70, and in mine, er, two minutes something). The similarity, of course, is that despite our very different standards we both needed that humbling moment to motivate us to move up to another level.

me, me, me

Staying with my favourite subject – me – I moved from swimming to running in the early 70s. In the AAA indoor championships in 1973, I was knocked over in the semifinals. Very unpleasant, lots of skin scrapes and blood from Cosford’s wooden track floor. My coach protested and I was allowed to run in the second semi. I went straight to

In our club in those early days of triathlon, one of our junior members won the British Half Ironman Championships. OK, he was the only junior competing in the event and his time was very average. However, after much teasing from us ‘mature’ athletes, this young junior went on to have a very successful Ironman career, with times at the full Ironman distance faster than his first ever half Ironman. Humble beginnings to big success. Simon Lessing is one of the immortals of triathlon. A multi-world champion in the 90s, it was rare to see Simon beaten. Yet in Perth in 1997, against the odds, Simon finished third behind Chris McCormack (AUS) and Hamish Carter (NZ). It could have been a changing of the old order, but Simon came back just one year later in Lausanne, Switzerland, with a performance so dominating that many triathlon groupies gave it a 10-out-of-10 ranking. It had needed that defeat in Perth for Simon to raise his game to another level. The taste of defeat had been necessary Psychologists tell us there’s intrinsic and extrinsic motivation, either coming from within (I have to do it for me) or from outside (money, fame, acknowledgement). Well, maybe there are some sports people who need extrinsic motivation. Maybe anyway. For me, there’s just the motivation of: I have to! For me!

Steve Trew Coach & commentator In writing this column Steve wasn’t motivated by money. Oh no, he did it out of pure love… because he had to! Steve is an advisory coach for Speedo, and he can be contacted for all things triathlon at trew@personalbest.demon.co.uk.


TrainingZone

Train effectively every time by working out your cycling lactate threshold, says coach Phil Mosley

E

ach time you ride your bike, do you have a specific session in mind or do you just head out the door and pedal? It’s always worth taking the time to plan your sessions properly, because what you do with your precious riding time will ultimately determine how fast you ride at your next triathlon. There are various sessions you could do while you’re watching the scenery go by. Long rides at lower intensities can improve your endurance and your ability to utilise fat as a fuel. Short hard efforts can improve your top-end speed by increasing your maximal oxygen uptake. However, there’s one type of training session that is perhaps more relevant for triathletes than either of those – lactate threshold workouts.

This quote from the book Training and Racing with a Power Meter by Hunter Allen and Andrew Coggan, PhD, (Velopress) sums it up best: “Lactate threshold is the single most important physiological determinant of performance for something as short as a 3km pursuit, to a stage race lasting as long as three weeks.”

1

learn what lactate threshold is

Lactate threshold (LT) is the exercise intensity at which lactic acid starts to accumulate in your blood stream. Your lactate threshold determines the percentage of your maximal oxygen uptake (or VO2 max) that you can utilise for any given amount of time. In other words, it determines how hard you can ride for a sustained period during a triathlon.

Test your lt

3

train using lt and power

4

train using lt and heart rate

The intensity at which you reach your lactate threshold approximately equates to your best recent performance during a one-hour steady state cycling time trial. You can test this yourself by riding hard, at steady state, for an hour. A better way of doing it is to enter a 25-mile cycle time trial (see cyclingtimetrials.org.uk for more information). If you have a power meter, you should measure your average power during this test. Your average power (in watts) can be referred to as your functional threshold power (FTP). Try to measure your average heart rate too, so that you can track progress in both heart rate and power over a period of weeks and months. If you don’t have a power meter, you can do the test measuring just your heart rate. Just be aware that using heart rate for LT training is not as good as combining it with a power meter, but it’ll get the job done.

quick guide

Find your biking sweetspot

2

Make it work for you

sweetspot workout (sub LT) WU: 15-30mins MAIN 5mins at 100% FTP or LT heart rate [HR]; 10mins easy; 20mins at 88-94% FTP or 5-15 beats below LT HR; 10mins easy; 20mins at 88-94%FTP or 5-15 beats below LT HR WD: 15-30mins 100% Lt Workout WU: 15-30mins MAIN: 3mins at 100% FTP or LT HR; 15mins easy; 4x7mins at 100%FTP or LT HR +5mins easy recoveries WD: 15-30mins

There are two broad types of LT boosting sessions you can do. The first is called sweetspot training, which involves riding at an intensity that equates to 88-94% of your FTP. These workouts give many of the benefits of harder LT training without as much of a fatigue hangover. See ‘Make It Work’ (left) for an example. The other type of lactate threshold session involves training at 100% of your FTP. This is hard work and you’ll need plenty of recovery between efforts and workouts. Again, there’s an example on the left in the ‘Make It Work’ section.

Once you know your approximate one-hour race heart rate, you can do sweetspot (sub-LT) sessions by riding at 5-15 beats below your LT heart rate. Alternatively you can do workouts at 100% of your LT heart rate, but these are more taxing on your body and you’ll need more recovery time. For starters, try our two sessions on the left. JANUARY 2015

67


TrainingZone pep talk

“I keep telling my father-inlaw that, as an athlete, I need carbs to fuel my training. He’s not buying it” Coaching Editor Phil Mosley is bringing in the experts to back him up so he can carry on munching carbs in training

L

ately, I’ve been getting quite a bit of stick from my father-in-law about sports nutrition. In a bid to ease my frustrations I thought I’d share some of my feelings here. I’m pretty sure he doesn’t read Triathlon Plus, so I’m safe. It’s all about this diet he’s on, recommended by the prominent South African sports scientist Professor Tim Noakes. Basically, it involves eating lots of protein and fat, but not much carbohydrate. You can freely eat meat, eggs, fish and fats but hardly any pasta, potatoes or rice. The carbs you eat should come from vegetables and a little fruit. To be fair, it’s worked brilliantly for him. He’s lost weight and he feels great. But he insists I should go on the diet too and he can’t fathom why I wouldn’t. I keep telling him that as an athlete I need carbs to fuel my training and racing, whereas he is sedentary and therefore doesn’t need as much. But he’s not buying it. He quotes the example of Paula Newby-Fraser, who won the

four fast fixes

Ironman World Championships in Hawaii on eight occasions between 1986 and 1996. After she retired from triathlon she went on to win several ultra marathons, setting course records. Apparently she was on a low carbohydrate diet throughout. So who am I to argue? I have no idea what she ate, but I can’t deny her brilliance. In a bid to win the argument I took advantage of being the Triathlon Plus Coaching Editor by contacting Dr Kevin Currell – a leading nutritional researcher and Head of Performance Nutrition at the English Institute of Sport. I asked him to clear up the confusion; read what he says on page 11. I immediately sent his piece to my father-in-law, who found it interesting, but didn’t seem 100% convinced. If nothing else, it helped him to understand my side of the debate. Hopefully it will get you thinking too. Besides nutritional advice, there’s plenty of other stuff in this edition of Training Zone to get your grey matter working. There are essential features about

plyometrics for running, sweetspot training for cyclists, and kick technique for swimming – lots of things to make you fitter and faster. The question is, will you follow them up with a big slab of cake or a juicy beef burger? I know which I’d choose. Both.

Phil Mosley Coaching Editor —

The brains behind Training Zone is Phil Mosley, an elite triathlete, former national duathlon champion and coach with a degree in sports science. He also trains individuals at myprocoach.net

Phil exercises his right as a triathlete to chow down on carbs, despite current dietary fashions

get faster in every discipline with this month’s training zone

Swim faster by...

Bike faster by...

Run faster by...

Race faster by...

1st working out how fast you should kick to match your style

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JANUARY 2015

finding your cycling lactate sweetspot and training there

employing a few well-performed star jumps and lunges

learning how to execute the perfect duathlon T1


TrainingZone TrainingZone your body rotation, which in turn drives the arm stroke. A two-beat kick only suits swimmers with good body position in the water who already have a well developed catch technique and a strong stroke rhythm. Stick with a light six-beat flutter kick unless these areas of your stroke are already well developed, or you will decelerate between strokes and become slower and less efficient overall.

Choose the kick rate that works best with your experience level and style, says Paul Newsome

T

his may come as a surprise, but as a triathlete you’re not looking to get much or any propulsion from your leg kick. Elite freestyle swimmers with worldclass kicks only get a small fraction of their propulsion from their legs (about 10-15%). With their limited flexibility and lower levels of fitness, most amateur swimmers and triathletes get next to no propulsion from their kick. So, should you ignore your kick? No, far from it. It is still important to focus on your kick technique to give you a good high body position in the water with minimum energy expenditure.

1

use a Six-Beat Kick A six-beat kick is six kicks per full arm stroke cycle.

This is a traditional flutter kick technique that most swimmers use. If you simply think about lightly fluttering your feet behind you, the action will lift your body high in the water. The power in the kick can be varied dramatically: you can use a very light kick to swim long distances economically, or increase the power dramatically in a sprint.

2

… or a two-Beat Kick A two-beat kick is

much slower, where you kick twice for every arm stroke cycle – so for every two arm strokes there are two kicks. When performed well, the legs don’t pulse kick like a six beat kick but switch between the upper and lower positions. A two beat kick doesn’t generate much propulsion, but it does help drive

… or use a fourbeat kick

4

decide which is right for you

The four-beat kick is really a six-beat kick where the swimmer drops out two of the kicks to reduce the kicking effort slightly. This tends to happen naturally with some swimmers. The exact timing of the kick varies from individual swimmer to individual swimmer, and is normally used by those swimmers with a powerful arm stroke who pulse the kick as they rotate their body from one side to the other.

quick guide

Fine-tune your kick technique

3

team talk: starting out

“Before you can even start to worry about kick timing, you need to make sure your kick isn’t actually slowing you down; you need to be horizontal in the water. If your legs sink, think about pushing your chest down rather than kicking your legs higher – the latter will tend to result in bent knees and drag.”

Liz Hufton Editor

For novices and most intermediates we suggest you stick with a light six-beat flutter kick, which is just strong enough to bring your legs higher in the water. Despite some of your energy going into the kick, this will reduce your overall effort level as the higher position reduces the drag of your body dramatically. The important thing is to make sure you are kicking efficiently, which means kicking from the hip with pointed toes turned in slightly (pigeon-toed). To assist with this, focus on the big toes lightly brushing each other as they pass with a regular tap-tap-tap feeling. Make sure you are not bending significantly through the knee as you kick – this creates a lot of drag. Advanced swimmers can experiment with different timing to see what works best. The key to two-beat kick timing is to ensure that as your hand enters the water at the front of the stroke, the opposite leg kicks down. So as your left arm enters, the right leg kicks and vice versa. This takes some coordination and getting used to. JANUARY 2015

69


TrainingZone how to

Jump up to faster run splits

Use these plyometric exercises from coaching editor Phil Mosley for research-proven running benefits, adding power and functional strength to your run performance

Lunges 1 Walking This is the first part of your warm-up, so don’t do anything too

vigorous. Step forwards and bend at your front knee, keeping it above (not beyond) your toes. Keep your back straight and keep your rear foot planted, toes down. Your rear knee should move near the ground and you’ll feel a stretch in your rear leg. Now do another walking lunge on the other leg. Keep this going for a minute, but don’t overstretch.

leg Lunge Jumps 5 Alternative This exercise is a little like walking lunges except you’re a)

jumping and b) not walking. Start in a lunge with your right leg facing the front and your left leg facing the rear. Leap up in the air, switch legs in mid air and then land with your left leg facing the front and your right leg facing rearwards. Don’t let your front knee go beyond your front foot, and focus on balance and keep your back straight. Try for 20 reps.

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JANUARY 2015

squats 2 Standing This is the second part of your warm-up. Plant your feet hip

width apart. Lower your bottom towards the ground, keeping a straight back. Keep your knees over your toes and keep moving your bottom towards the ground until you get to a comfortable stopping point. Now come back up. Well done, that’s one squat. Do this exercise for a minute at a steady, consistent pace – but not fast.

Hops 6 Multi-directional Start this exercise by hopping on the spot 15 times, with a

spring in your step. Done that? Now hop side to side 15 times, over a distance of about 30cm. Now do another 15 hops but this time in a forwards and backwards direction. Once you’ve completed that, do the whole thing again but on your other leg. Aim for speed and precision in your hops, rather than randomly hopping all over the place.


TrainingZone TrainingZone team talk: starting out

“Practising plyometrics and other running drills is a great habit to get into when you’re new to running, as it will help condition your body for the impact of hitting the road. But to keep it safe, do these exercises on a surface with some give, such as a flat stretch of grass, or a couple of gym mats on top of each other. Liz Hufton Otherwise you risk impact injuries or just very sore feet!”

Editor

jumps 3 Star You may remember this warm-up exercise from school. Also

known as jumping jacks if you’re not from the UK (or you’re too cool to say star jumps). Start by standing tall, with your feet together and your arms together above your head. Then jump into a star position, before jumping back into the starting position. Keep going for a minute and you’ll be nicely warmed up to start your plyometrics routine.

Jumps 7 Ankle This exercise requires you to jump up towards the ceiling, using

only your ankle muscles for propulsion. Over time it’ll improve the toe-off phase of your running. It’s not easy though. Start with your legs at hip width and knees straight. Without bending your knees, use your calf muscles to propel you skywards. Do this for another 19 reps and you’re done. You may not get very high at first, but you’ll soon improve.

together jumps 4 Feet This is where the warm-up ends and the hard work begins. The

aim is to explosively jump as high as you can off both feet, landing carefully. See if you can do 20. If not, do as many as you can, making sure you stop before any pain or exhaustion. Then aim to build them up over time. Tip: if you live in an upstairs flat, make sure your neighbours aren’t in – they may not share your enthusiasm for plyometrics.

Leap 8 Standing This exercise is a bit like a long jump, but without the running

start. Make sure you have plenty of clear space before you attempt it. Start with your feet at hip width. Crouch down with your arms straight behind you. Then leap forwards. Use your arms to give you some momentum if you like. It doesn’t matter how far you leap as long as you give it an explosive effort. These are hard, so attempt 10-20 reps.

JANUARY 2015

71


TrainingZone

Ride faster in just six weeks

Use coach Phil Mosley’s bike-focused training plan to up your lactate threshold and ride harder

T

his triathlon training plan is aimed at making you a faster cyclist in six weeks. There are three rides per week, three runs and two swims. Every third week is an active recovery period, which breaks the routine of training and allows your body to recover and improve. I’ve used a similar plan with the athletes I coach and improvements of 10% are not uncommon. Each bike session in a week has a specific aim, so it’s important that 6 week plan

you execute them properly. The Tuesday sessions are aimed at maintaining or boosting your VO2max – the volume of oxygen you can consume while exercising at your maximum capacity. The Thursday sessions involve riding in a big gear at low cadence, to improve your functional leg strength. The Saturday bike sessions are perhaps the most important. They are designed to boost your lactate threshold, which is a key determinant of how hard you can ride over all triathlon race

training zones guide

Description Heart Rate (%Max)

Rpe 1-10

Accumulated Intensity

Z1 Recovery

55-70

<2

1-6hrs

Easy

Z2 Endurance

70-75

2-3

1-3hrs

Steady

Z3 Tempo

75-80

3-4

50-90mins

Comfortable

Z4 Threshold

80-88

4-6

10-60mins

Uncomfortable

Z5 Vo2 max

89-100

>7

12-30mins

Hard to very hard

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JANUARY 2015

key WU Warm up, MAIN Main set, WD Warm down, FC Front crawl, PULL Front crawl with a pullbuoy float between your thighs, KICK Kick with a float held out in front, SECS Seconds, BACK Backstroke, BREAST Breaststroke, BUILD Gradually increase your pace, Z1 Training Zone 1, Z2 Training Zone 2, Z3 Training Zone 3, Z4 Training Zone 4, Z5 Training Zone 5

is this plan for you?

Goal Super sprint, sprint and standarddistance triathlons Timescale 6 weeks Start point Swim: 1km Cycle 75 minutes Run 40 minutes Level Intermediate to advanced

distances. You can read more about this on page seven of Training Zone. The hard bits during the Saturday workouts should be done at 88-94% of your one-hour steady state race pace. This doesn’t feel too hard for the first few minutes, but the fatigue soon kicks in. After six weeks of doing these sessions your power output should improve for a given heart rate. You may even find that you’re able to maintain a higher heart rate during the bike section of a triathlon. As well as the cycling, there are several runs and swims to do. They are aimed at maintaining your current level. It’s can be hard to constantly improve all three disciplines at once, so focussing on one discipline while maintaining the others is often the way to go. There are also optional stretching sessions and a core stability workout to do each week. These will help you stay strong and avoid injury. Each workout uses Training Zones (see left) to help you train at the right intensity. There is also a Key to help you understand abbreviations. Listen to your body and if you feel excessively fatigued or sore, take two days off completely and then reassess before you resume training.

Photo British Triathlon

training plan


TrainingZone TrainingZone description

Workout

Mon

Swim

WU 400m as (25m KICK/75m FC) MAIN 4x200m FC as (50m Z2, 50m Z3, 50m Z4, 50m Z5) +30secs rests; 2x100m PULL Z3 +15secs rests; 8x50m FC Z4 +15secs rests WD 200m easy BACK/BREAST

Tue

Bike

WU 10mins in Z2, 5mins as (10secs Z4, 50secs Z2) MAIN 2x10mins as (30secs Z5, 30secs Z1) +10mins recovery in Z1/Z2 between sets WD 5mins Z1

Wed

Run

WU 10mins Z2, 4x20secs accelerating to Z5 +20secs rests MAIN 2x (6x200m) in Z4 +20secs rest between reps and 4mins in Z1 between sets WD 5mins in Z2

Thur

Bike

WU 10mins Z2, at your normal cadence MAIN 3x8mins in Z3 low cadence/big gear (60rpm) + 5mins Z2 recoveries at normal cadence WD 5mins in Z2, normal cadence

Fri

Swim

WU 400m as (25m KICK/75m FC) MAIN 4x200m FC as (50m Z2, 50m Z3, 50m Z4, 50m Z5) +30secs rests; 2x100m PULL Z3 +15secs rests; 8x50m FC Z4 +15secs rests WD 200m easy BACK/BREAST

Sat

Bike

WU 10mins Z2, 3mins Z4, 5mins in Z2 MAIN 9mins, 8mins, 7mins, 6mins, 5mins: all at high Z3/low Z4 with 3mins recoveries in Z1/Z2 WD 5mins in Z2.

Sun

Run

Run 1hr to 1hr 30mins in Z2 on soft, undulating terrain

Week 1

Day

Week 2

Mon

Core stability

Tue

Bike

WU 10mins in Z2, 5mins as (10secs Z4, 50secs Z2) MAIN 2x10mins as (60secs Z5, 60secs Z1) +10mins recovery in Z1/Z2 between sets WD 5mins Z1

Wed

Run

WU 10mins Z2, 4x20secs accelerating to Z5 +20secs rests MAIN 2x(4x300m) in Z4 +20secs rest between reps and 4mins in Z1 between sets WD 5mins in Z2

Thur

Bike

WU 10mins Z2, at your normal cadence. MAIN 3x10mins in Z3 low cadence/big gear (60rpm) + 5mins Z2 recoveries at normal cadence WD 5mins in Z2, normal cadence

Fri

Swim

WU 4x50m: FC/BACK/FC/BREAST) +20secs, 2x(50m: PULL/KICK) MAIN 300m PULL Z2, 4x100m FC Z4 +30secs, 200m PULL Z2, 3x100m FC Z4 +30secs, 200m KICK alt (25m Z1, 25m Z4) WD 200m mixed

Sat

Bike

WU 10mins Z2, 3mins Z4, 5mins in Z2 MAIN 4x10mins all at high Z3/low Z4 with 5mins recoveries in Z1/Z2 WD 5mins in Z2.

Sun

Run

Run 1hr to 1hr 30mins in Z2 on soft, undulating terrain

Swim

Bike

Bike 1hr 30mins in Z2

Wed

Swim

WU 2x200m as (50m FC, 50m BACK, 50m FC, 50m KICK) +15secs rest, 300m as (25m PULL/25m FC) MAIN 6x100m alt FC/PULL) Z4 +45secs rests, 4x50m KICK Z4 +30secs WD 300m as (25m KICK, 50m PULL)

Thur

Run

WU 20mins in Z2 MAIN 4x60secs in Z4 +3mins Z1/Z2 recoveries WD 10mins in Z2

Fri

recovery

Group Pilates or core stability class

WU 400m as 2x(50 KICK/150 FC) MAIN Non stop: 250m FC Z2, 50m FC Z4, 200m FC Z2, 100m FC Z4, 150m FC Z2, 150m FC Z4, 100m FC Z2, 200m FC Z4, 50m FC Z2, 250m FC Z4 WD 100m BACK/BREASt

recovery Stretch

Yoga class or home stretching (30secs per stretch)

recovery Stretch

Yoga class or home stretching (30secs per stretch)

recovery recovery Swim

WU 300m FC, 100m KICK, 200m PULL, 100m KICK, 100m FC MAIN 4x(200m PULL Z2 +15secs rest, 4x50m FC Z5 +30secs rest) WD 200m easy FC/BACK

recovery Stretch

Yoga class or home stretching (30secs per stretch)

recovery Stretch

recovery

Tue

Workout

recovery

recovery

Mon

Week 3

description

Yoga class or home stretching (30secs per stretch)

recovery Stretch

Yoga class or home stretching (30secs per stretch)

recovery Strength

Group Pilates or core stability class

Swim

WU 400m FC, 300m PULL, 200m as (FC/BACK/ BREAST/FC), 100m KICK MAIN 5x200m FC as (50m Z2, 100m Z4, 50m Z2) WD 200m as (FC/BACK/BREAST/ FC)

Sat

Bike

WU 30mins in Z2 MAIN 10mins in Z3 to Z4, 5mins in Z2, 5mins in Z3 to Z4 WD 30mins in Z2

recovery

Sun

Run

Run in Z2 to Z3. On soft ground

recovery JANUARY 2015

73


TrainingZone TrainingZone description

Day

Week 4

Mon

Week 5

Core stability

Tue

Bike

WU 10mins in Z2, 5mins as (10secs Z4, 50secs Z2) MAIN 4x4mins in upper Z4/low Z5 +4mins recoveries in Z1/Z2 WD 5mins Z1

Wed

Run

WU 10mins Z2, 4x20secs accelerating to Z5 +20secs rests MAIN 2x(3x400m) in Z4 +30secs rest between reps and 3mins in Z1 between sets WD 5mins in Z2

Thur

Bike

WU 10mins Z2, at your normal cadence MAIN 7, 8, 9, 8 ,7 minutes in Z3 low cadence/big gear (60rpm) +3mins Z2 recoveries at normal cadence WD 5mins in Z2, normal cadence.

Fri

Swim

WU 8x50m FC BUILD +15secs rest MAIN 4 lots of: (400m FC/PULL Z2 +15secs rest, 100m FC Z5 +30secs rest) WD 400m your choice, in Z1/Z2

Sat

Bike

WU 10mins Z2, 3mins Z4, 5mins in Z2 MAIN 3x12mins all at high Z3/low Z4 with 5mins recoveries in Z1/Z2 WD 5mins in Z2.

Sun

Run

Run 1hr to 1hr 30mins in Z2 on soft, undulating terrain

Workout Group Pilates or core stability class

recovery Swim

WU 2x200m as (50m FC, 50m PULL, 50m FC, 50m BREAST) +15secs MAIN 8x50m FC BUILD +15secs rests, 4x200m FC Z4 +60secs rests, 4x50m KICK Z4 +30secs rests WD 200m easy FC/BACK

recovery Stretch

Yoga class or home stretching (30secs per stretch)

recovery

recovery

Tue

Bike

WU 10mins in Z2, 5mins as (10secs Z4, 50secs Z2) MAIN 5x3mins in upper Z4/low Z5 +3mins recoveries in Z1/Z2 WD 5mins Z1

Wed

Run

WU 10mins Z2, 4x20secs accelerating to Z5 +20secs rests MAIN 8x400m in Z4 +60secs rest between reps WD 5mins in Z2

Thur

Bike

WU 10mins Z2, at your normal cadence. MAIN 5x5 minutes in Z3 low cadence/big gear (60rpm) +2mins Z2 recoveries at normal cadence WD 5mins in Z2, normal cadence.

Fri

Swim

WU 4x(50m FC, 50m BACK, 50m FC, 50m KICK) MAIN 4x200m FC in Z3 +20secs rests, 3x400m in Z3 as (200m FC/200m PULL) +45secs rests WD 400m easy as (200m PULL, 100m BACK, 100m KICK) in Z2

Sat

Bike

WU 10mins Z2, 3mins Z4, 5mins in Z2 MAIN 2x20mins all at high Z3/low Z4 with 5mins recoveries in Z1/Z2 WD 5mins in Z2.

Sun

Run

Run 1hr to 1hr 30mins in Z2 on soft, undulating terrain

Mon

Week 6

description

recovery

Mon

Stretch

Yoga class or home stretching (30secs per stretch)

Core stability

Group Pilates or core stability class

recovery Swim

WU 100m FC, 100m BACK, 100m FC, 100m KICK all in Z2 MAIN 8x100m FC Z3 +10secs rests, 4x200m FC Z3 +20secs rests WD 400m in Z1 as 2x(100m PULL, 50m BACK, 50m KICK)

recovery Stretch

Yoga class or home stretching (30secs per stretch)

recovery

recovery

Stretch

Yoga class or home stretching (30secs per stretch)

Strength

30mins home strength workout

Tue

Bike

WU 30mins in Z2 MAIN 5x1min in Z4 +4mins Z1/Z2 recoveries WD 10mins in Z2

Stretch

Yoga class or home stretching (30secs per stretch)

Wed

Swim

WU 2x(50m FC, 50m BACK, 50m FC, 50m BREAST). MAIN 4x50m FC in Z3 +10secs rests, 50m BACK in Z1, 2x100m FC in Z4 +20secs, 50m BACK in Z1, 200m FC in Z5, 50m BACK easy WD 200m PULL in Z2

Run

Run 30-40mins in Z2, preferably on soft ground, undulating terrain

Thur

Bike

1hr Zone 2 steady ride

Stretch

Yoga class or home stretching (30secs per stretch)

Fri

Run

WU 20mins in Z2 MAIN 2x60secs in Z4 +3mins Z1/Z2 recoveries WD 5mins in Z2

Sat

Race Day JANUARY 2015

recovery recovery

recovery

Sun

74

Workout


TrainingZone TrainingZone

Explained

Use carbs when the time is right Decide your goal and you’ll know how much carbohydrate you need, says Dr Kevin Currell

T

here’s been plenty of publicity around carbohydrates lately and it’s hard to know whether to eat lots of it or none at all. It seems you have to be in one camp or another, and it’s certainly a topic that provokes passionate debate. The starting point should be to differentiate between carbohydrates’ potential role in obesity and their role in sports make it work

performance. In obese populations where little exercise is undertaken, carbohydrate needs are minimal and can potentially be provided through naturally occurring sources such as fruit and vegetables. However, sports performance is a different animal. Here the aim is to go fast, no matter what distance your event. In this case it is clear that carbohydrates are the body’s fastest fuels. In pure biochemical terms,

team talk: reaching the top

“ Beware ‘silent evidence’ when reading about what others eat. With another plan, they could’ve been even better.”

Phil Mosley Coaching editor

carbohydrate is your body’s first choice for fast energy. The biochemical process of burning carbohydrates is called glycolysis and this process produces energy at a far faster rate than beta oxidation, the biochemical equivalent for fat. Indeed, if we reduce carbohydrate intake in the long term the evidence is clear that our ability to sprint during endurance exercise is diminished, because of changes to enzymes in the muscle. In response to this though, if we feed high amounts of carbohydrates in all training sessions then we inhibit adaptations in fat metabolism. For endurance events this is a key adaptation to training. So in terms of triathlon training, what should you do? Well, if the aim of a training session is to go long and slow then minimise your carbohydrates intake. If the pace is above threshold or you are doing quality interval work, then carbohydrate is king. On race day, carbohydrates are most certainly crucial. Fatigue will occur because of a drop in blood sugar or depletion of muscle glycogen. Both of these are carbohydrate stores and therefore need to be replenished. A preexercise meal containing carbohydrates is key. This, along with 60-90g per hour of simple carbohydrates (yes, we’re talking about sugar) during exercise, will improve performance. This has been proved time and time again in scientific research. So are carbohydrates good or bad? As usual the answer depends on what you’re trying to do. It is never black or white. If your over-riding aim is weight loss and prevention of obesity then maybe they are bad. However, if you want to go fast in a triathlon or any other sport, they are most definitely good.

three ways to fuel up for a session

If you’re going for a long slow run, go before breakfast. This will maximise adaptations to fat metabolism. Have some carbohydrate when you get back to recover for the next session.

If it’s a long ride, have a protein based breakfast such as eggs, then head out. About 90 minutes into the ride, start drinking a carbohydrate sports drink and eat a few bananas to stop blood sugar dropping.

Come the day of your triathlon race, fuel up on carbohydrates in the morning, and consume 60-90g per hour of carbohydrate during the race. Use the numbers on your drink, gel and bar packets to be precise. JANUARY 2015

75


4

5

1

3 2

Fundamentals

Get through duathlon T1 Save vital seconds in transition by following these simple steps Practice makes perfect

Use the week before the event to work on transition rather than cramming in last-minute training. Set up a transition area at home, and focus on smoothness and doing everything right. Work on the speed later. 1

Clip in

If you’re using cycling shoes, then clip them into the pedals, and run to the mount line in socks rather than waddling on cleats. Alternatively use toe clips 76

JANUARY 2015

and keep your trainers on for the whole race. 2

Find a low gear

Don’t waste time getting up to speed on two wheels. Leave your bike in a low gear so you can accelerate quickly out of transition rather than killing your legs with the 53×11.

Walk through

Once you’ve got everything set up, head to the entry of transition and walk the route you’ll take to your bike – and the way out

again. Don’t be embarrassed to do this more than once, or put a bright towel by your bike so you can spot it from afar. 3

Tidy up

Don’t just throw your shoes anywhere. Lining them up neatly might cost a few seconds in T1, but it’ll save you much more in T2. 4

Helmet

Make sure you put your helmet on before touching the bike. The officials will be watching closely,

especially at the front of the field, so don’t risk ruining your race with a time penalty or disqualification. 5

Switch number

If you’re wearing a number belt, then don’t forget to switch it round as you run out of transition so the number is on your back for the bike leg. This will stop it flapping in the wind and save you from a ticking off by the officials.


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Triathlon Plus Edition 57 Online  
Triathlon Plus Edition 57 Online