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ISSUE 24.1

2016 Kona Souven ir E d ition

ela i n Da

Ryf new n of e th uee


a n o K

"pain is my friend


Ironman World champion

Cervélo and the “é” logo are trademarks owned or used under license by Cervélo Cycles Inc.

2013 Ironman World Champion: Frederik Van Lierde





8 katie kelly

44 tech talk

We shine the light on the Aussie who brought home gold at the Paralympics.

This month’s installment uncovers the story behind the brand, roadtests key products and shines the spotlight on all things tech.

12 ironman world championships kona AT brings you all the action and highlights from the biggest race of the year, on the Big Island.

26 kona age group stories This year’s age groupers share the ups and downs of being a part of the big race.

36 instapics Spot yourself (or a friend) in our Kona edition of Instapics!

55 spend, save, splurge Want to #sockdope on your next ride? Whether you’re on a budget, or have cash to burn, choose the right cycling socks for you.

56 Sirius musings Siri Lindley dives into the psychology of race week and how to manage the nerves, doubts and expectations.

60 words with willy 92 dr mitch

Cover story daniela ryf – In a record breaking performance, the Angry Bird reigns supreme retaining her Kona crown.

Dr Mitch shares his Kona race day review and insights on pacing, not racing.

86 nutrition AT’s nutritioninsts reveal the best strategies to maximise performance in the heat.

90 Recipe



This month we’re going bananas for banana bread with a recipe courtesy of Henrik Orre.

Dan Wilson recounts tales of training and racing in the cold.

62 sexton’s scribble Brendan Sexton provides handy tips on race planning and mapping.

64 follow the swallow Jodie Swallow shares her tips for the travelling triathlete.

68 performance Tim Reed introduces us to the science behind mirror neurons.

Australian triathlete

2016 ko nA so Uveni r ed i ti o n

DEC/JAN 2017

issUe 24.1

issue 24.1 DEC/JAN 2016

iela Dan

DANIELA RYF - the new QUeen oF konA



Issue 24.1 2016 AUS $9.95 inc GST


new n of ee





"pain is my friend


Ironman World champion

Cover: Daniela Ryf Photography: Korupt Vision


| Australian Triathlete

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Editor’s Note



deputy EDITORs Manveen Maan Margaret Mielczarek ART DIRECTOR Andy Cumming Photo EDITOR Korupt Vision Advertising manager Aimee Johnsen Production, Administration & subscriptions Gina Copeland


nother year, another Ironman World Championship race done and dusted and what a race it was! For the men, it was the battle of the big Germans with reigning champion Jan Frodeno and Sebastian Kienle going head-to-head, but Jan Frodeno again proved why he is considered the G.O.A.T (greatest of all time). On the women’s side of things, Daniela Ryf put to rest any speculation that she raced too much and was done before she started. With a course record-breaking 8:46:46 performance she became a two-time Ironman World Champion and was in a class of her own on race day. Watching Ryf race live is a sight to behold and even scarier is she is yet to hit her 30’s! I suspect the new Queen of Kona is going be breaking records for many years to come. For our age group races, Australia was extremely well represented with over 200 amateur athletes making the journey to Kona this year. We couldn’t be more proud to have been there to support them in Hawaii. Head to page 26 to see some of the Age Group Heroes we snapped on race day and get an insight into how their Kona experience unfolded with InstaPics on page 36.

Feeling motivated? We have your must-have training, performance and nutrition tips to help you get to the start line of your next race with our Training Toolbox starting from 68. Our Tech Talk section is full of your must-have tech products, we put the spotlight on three 2XU tri suits in readiness for the season kick off in Oz, go behind the scenes and meet Cannibal owner Glen Forbes and road test the latest innovation in smart technology – the Coros Frontier Smart Helmet. Check these and much more our from page 44. We hope you enjoy this jam-packed Kona Souvenir Edition. Mahalo Aimee



| Australian Triathlete


Australian Triathlete Magazine

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AUSTRALIAN TRIATHLETE Australian Triathlete is published 11 times per season. All material in this issue is copyright © 2016 Publicity Press Pty Ltd. All rights are reserved. No part of the contents of this publication may be reproduced without the prior written consent of the Publisher or Editor. Articles represent the views of their authors and are not necessarily those of the Publisher or Editor. CONTACT US Publicity Press Pty Ltd ABN 31 005 490 068 Level 2, 577-579 Church Street, Richmond, VIC 3121 P.O. Box 4331, Richmond East, VIC 3121, Australia Phone: (61) 3 9804 4700 Fax: (61) 3 9804 4711 SUBSCRIPTIONS See the subscription offer in this issue or subscribe online: CONTRIBUTORS Contributions are welcome. Anyone wishing to submit material should first contact Publicity Press on (03) 9804 4700 or email: No responsibility is accepted for unsolicited contributions.


24.1 SuNb er


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Australian Triathlete |


NEWS AND Launches


Challenge Melbourne – St Kilda, 9th April 2017 As Australia’s only major inner city half distance triathlon, CHALLENGE Melbourne is gearing up to be one of the must do events of the year. Featuring a stunning new course in Melbourne’s iconic Bayside area in St Kilda, the location offers an abundance of accommodation, public transport and popular beach front restaurants and bars. The 2017 CHALLENGE Melbourne Long Course Triathlon Event will be recognised as the

2017 Official CHALLENGE ASIA PACIFIC CHAMPIONSHIPS and professional athletes will fight it out for a $30,000 prize purse and the title of Asia-Pacific Champion. Don’t miss out on the Early Bird Special current available for a limited time only.

For more information visit

Ironman, a Wanda Sports Holding company, announced that the 2018 Ironman® 70.3® World Championship has been awarded to Nelson Mandela Bay, South Africa. The event will take place on Saturday, September 1 and Sunday, September 2, 2018 and is the first time Ironman has held a World Championship event in Africa. Located in the Eastern Cape province of South Africa, Nelson Mandela Bay first hosted an Ironman® event in 2004 and since 2015 has been the site of the Standard Bank Ironman African Championship. The World Championship is the pinnacle event in the global Ironman 70.3 calendar. “We are delighted to bring the Ironman 70.3 World Championship to Nelson Mandela Bay,” said Andrew Messick, Chief Executive Officer of Ironman. “Tens of thousands athletes have enjoyed racing in our events in South Africa over the past 12 years and we are excited to welcome some of the world’s most elite triathletes to the African continent.” The 2017 Ironman 70.3 World Championship is taking place on September 9 and 10, 2017 in Chattanooga, Tennessee.

PRIORITY REGISTRATIONS OPENING SUNSMART IRONMAN 70.3 BUSSELTON RACE DATE - SUNDAY 7 MAY 2017 This iconic event sold out last year. Don’t Miss Out! Priority registrations for the 2017 SunSmart IRONMAN 70.3 Busselton are opening on 18 October. To secure your place during the special priority period and the discount entry price, you need to be a member of Triathlon Australia. Now is a great time to update your membership to make the most of your membership for the whole season. PRIORITY REGISTRATION period for TA/TWA MEMBERS ONLY from 9am Tuesday 18 October until 8.59am Tuesday 25 October. Priority Entry 9am, 18 October until 8.59am, 25 October, 2016 GENERAL REGISTRATION will be available from 9am Tuesday 25 October, if not sold out prior. General Entry From 9.00am, 25 October, 2016 For more information and to register for SunSmart IRONMAN 70.3 Busselton go to . To become a member of Triathlon Australia go to and register today!


| Australian Triathlete

SERIES 2016/17

Australian Triathlete |



Paratri Triumph text by Noel McMahon | p h o t o g r a p h y b y D e l ly c a r r / i t u m e d i a


hen Katie Kelly and her guide, triathlon legend Michellie Jones, crossed the finish line at the Rio Paralympics it was hard to tell who had the biggest smile. Two-time ITU World Champion, Ironman World Champion and Olympic Silver medallist, Michellie has achieved almost everything a triathlete can achieve, but if her post race comment was any


| Australian Triathlete

guide, I think she got the biggest thrill. Even more than her ecstatically out of control partner in crime. Michellie was quick to let the world know that her accomplishment to team up with her mate ‘KK’ and win Paralympic gold ranks as her highest achievement. “Oh, this is better than anything. This is so much better because when I think of everything that KK has been through, to be able to come here and do everything she

has done in such a short amount of time, to me this is the best thing I’ve ever done.” Pooling their abilities, challenging their inabilities, utilising their experiences and even tapping into their personal inexperience, they honed themselves into a smooth working unit that culminated in creating history by winning a gold medal on Paratri’s Olympic debut. It had been a tough road, but it was mission accomplished and together they gave their family and friends, and the whole Australian triathlon community a wonderful moment to remember. From the outside it looked like the result was never in doubt and the well-oiled machine that dominated PT5 racing for more than 18 months had it in the bag. But the reality is that for several months in the lead-up, racing in Rio was dangerously close to not happening. Katie has always had a touch of Achilles tendonitis that she has managed, but after the Oceania Champs in Devonport in January her body signalled it was feeling the pressure.

Katie Kelly “I was tired, and I was probably guilty of over training. So I went back to the AIS and checked out a few things, and I had some scans, and we discovered I had a stress fracture in my right rib.” “Everyone says ‘How does a triathlete get that injury?’ and we put it down to about five things. But in short, it was about training overload and some postural issues I have in my right shoulder.” “I had never trained so intensely in that past 12 months. Previous to that I had no injuries, but I had done two Ironman’s and a marathon, so it was building and I was at that point where my body was starting to break down.” “So from February I went straight into rehab, and that meant I couldn’t do the World Paratriathlon event in Penrith, I couldn’t do Yokohama and that is why I didn’t get nominated until the second round by TA.” “I just did rehab, very light riding on a bike indoors. I couldn’t load the rib with any hard breathing, and I couldn’t do efforts. It was a really difficult four months for me because Rio was a once in a lifetime opportunity and had I stopped working to focus purely on training.” “I am someone who has always been busy. So suddenly I wasn’t working, and I wasn’t training so I went to the AIS every day just for routine and did physio and rehab. I had a little office there so I kept busy.” Being out of action for such a long period, at such a crucial time, was taking its toll physically and emotionally. “I have never broken a bone or had a stress fracture in my life, I have only had soft tissue injuries, but here I was not training for four months in what was the biggest year of my life.” “No one said anything to me, but I was hearing it second hand that it had almost got to the stage where TA was about to say, ‘Katie, you have run out of time.’ It was that close.” “Those four months were during the Canberra winter, and it was like what am I doing? I would often ring Michellie or talk on messenger and she just constantly kept saying ‘It is all there, it will come back.’ You will be surprised how much it comes back.’ She was right. While I wasn’t able to improve, I was able to get back to where I was before the injury.” Having wrapped herself in cotton wool for four months, KK finally got healthy enough, and on the 17th of June, the medicos handed her back to coach Corey Bacon with the proviso that he get her fit and keep her healthy. “Corey did an amazing job just building me slowly over that period while still

having to manage the rib and the Achilles. So it was enormously satisfying because it was a pretty tough place there for a while.” Katie and Corey left Canberra’s minus 1 degree and took the first step in their acclimatisation program, landing on Queensland’s Gold Coast to thaw out and began the long journey back. “Every day it was ‘How is the rib?’ ‘How is the Achilles?’ You have to give honest feedback. I talked to specialists along the way to make sure that it was all OK but it wasn’t until five weeks into the training block that I felt the problem was gone. It just took a really long time to heal but I guess that had a bit to do with my age as well.” “The first session on the Gold Coast Corey had me do 2x100m all out efforts, and I won’t tell you my time because people will say ‘OMG she is so slow.’ I remember thinking I am so out of shape. But 12 weeks later I was back to my PB.” “My swim was always going to be the slowest to come back, and I didn’t quite get it back to my peak by race day. The bike managed to come back pretty well, and my run was always there.” “I remember people doing the countdown to the Paralympics, but I didn’t want to know anything about it because I was like ‘No, no, no.’ I didn’t want it to come too quickly, I felt like I needed more time,” she recalled. Katie’s preparation was two weeks on the Gold Coast in 17-18 degrees, four weeks in Townsville in 26-27 degrees, three weeks in Florida and a week in Rio and then a week at the race.

“The adjustment was just perfect, and by the time we got to Rio, it was a hot day. I loved it; it was perfect preparation.” Team Katie Kelly got together in Florida, and that is when Michellie started to weave her magic, putting the finishing touches to the mental and physical preparation. “When Michellie arrived the intensity lifted again. It was the critical business end of the season. I felt myself getting a bit tense because I knew it was game on. I wanted to be ready for her fitness-wise, and I think I was. She just polished it up, particularly on the bike where she had the most influence.” “We were based near Bradenton, near the ING Academy so I had two solid weeks with Michellie, which included a practice race in Florida, which was great fun and then we did our own little practice race.” “You would think that two weeks isn’t enough, but when you are training together 24/7, doing pure quality, and given her experience, it is enough. It was about topping it up.” Two days before the race Michellie added her final touches with her proven and unbeaten wind trainer session. “It was only half an hour, but within that half an hour there were five minutes of high effort. It just hit the spot, and she got me to remember how it felt. She said ‘I have never lost a race with this session.’ That just stuck in my mind and I thought I don’t want to be the one to lose the race for her. It was just wonderful to have someone at that level to guide me.” Katie recalled sitting on a floating pontoon twenty minutes before the race.

Transition: A Fourth place swim exit helped forge a powerful bike leg over the leaders ahead. Australian Triathlete |


Katie Kelly “Everyone was just holding their nerve, and you could feel the tension. It was quite cool because this is the pinnacle of what you work towards. I heard a quote recently from Serena Williams who said ‘Pressure is a privilege.’ In some ways, you embrace it, but there was definitely a moment before that race.” “Michellie hadn’t said a lot to me in the lead-up. Just bits and pieces here and there but as we sat there looking at the water she said, ‘KK you are really going to

was going to be okay. I think we have the pace we need.” “I had a sense, and the people watching the race said you could tell that Michellie was in control and just biding her time to eventually get the others, and we did. By the third lap we were in the lead, so coming off the bike into T2 we were in first place.” “There is no doubt, and I realise it more and more, how valuable her control was and the way that she was able to let the

To the line: Even though Michellie knew the others were a minute behind Katie was taking no chances and ran hard to the finish.

have to dig deep.’ There is a part of you that has that sense of dread, but for me, it was ‘Okay that is what we are going to do.’ That is how I felt.” “My weakest leg is the swim, and even though it was a simple course, there were quite a few buoys and markers out there. Competing as a vision impaired athlete, you have to know which buoy is where and when to start turning. I was fourth out of the water (16:09), and coach Corey said to me that the swim won me the race because I was still within reach of the top three.” “There were four corners on each lap of the bike, so 16 turns. The thing that helped us was Michellie’s ability to attack the corners and the way we accelerated out of the corners. We were making up valuable seconds on each corner, and that is her experience coming through. We practised that in the familiarisation, and I knew that was going to be our advantage.” “On the bike, Michellie’s language is normally ‘C’mon’ ‘Push’ but there was less of that and more ‘Good job KK’ and I felt that even if I wasn’t sure I was thinking I


| Australian Triathlete

race play out. I would talk about things like what if I have someone who is about to surge etc. She always said ‘What it is on race day, is what it is.’” “That is her racing experience, and you think of what she has done and all those years of racing, and it is obviously a great comfort to me. I just needed to do what she asked me to do, trust the process, execute and it would happen.” “When we got off the bike and onto the run of two x 2.5km laps, I was hurting. But because the British girl had a 5km PB that was about 30 seconds faster than mine, I was waiting for Michellie to say ‘Come on we need to surge’ and I was waiting for her to say ‘We need to push’ but she just let me run my own race. That request never came; she never had to ask me to lift it up a bit. She knew where we were and how we placed and what we needed to hold that lead.” “On the second lap of the run I was pretty sure of where the finish line was, but I remember saying, ‘That is the finish line isn’t it?’ and Michellie said ‘Yeah, yeah, that big yellow thing.’ For all our races she

has given me the heads up and said ‘Yeah you can start celebrating now.’ This time when she said that I thought, ‘I can’t celebrate, I have to get to the finish line.’” “I just wanted to be there, to have it over and done with because it was so intense. I just wanted the finish line. I couldn’t celebrate until I absolutely knew it was mine. Then I could celebrate. Even though Michellie knew they were a minute behind there was no way I was taking chances.” “I remember holding up the finish banner thinking ‘Oh my God, I have done it, I’ve done it.’ It was just disbelief.” Our newest gold medallists had created history, and now it was time for them to share it with family and friends who had made enormous sacrifices to be in Rio. “When I walked up to the podium it was the first time I had the opportunity to turn around, and I was pointing at them all, and they had the boxing kangaroo and the flag, their yellow wigs and the yellow KK t-shirts, which was pretty special.” “They all have busy lives with children and for them to be able to leave their work and family is amazing. My brothers and sisters and I are very close and for them and my mum and dad it was just one of those days we will talk about every Christmas and every family occasion.” “When I saw my dad I hugged him and just started crying because you just know how proud your parents are. I was so happy for them, and it was such an incredible moment to share. Whatever the result it wouldn’t have mattered but it was incredible that all those things came together on that one day,” she said. Katie had been working towards this one day for several years and to execute the race as well as they did, left her in a state of disbelief. “Paratri was making its debut at the Paralympics; I had Michellie Jones by my side, 15 friends and family including mum and dad and my brothers and sisters there. Then to actually do it and get to the finish line first, well you sort of dream about those things. You realise how hard it is to podium, but when you actually do win, it is disbelief that you have done it.” With the win in the bag Australia’s newest gold medallists had media commitments to fulfil, and after a chat with the ABC and Channel Seven, it was midnight before they finally got to bed. “Neither of us really slept. It is a really lovely place to be that it is over,” Katie recalled. “But it is also lovely waking up the next morning knowing you didn’t dream it. “Someone said ‘How do you feel?’ and I just said ‘I feel happy’. It really was a lovely place to be,” Katie said.



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Ironman world


On a day with stifling conditions, some shock exits, and record breaking times, 2015 winners, Jan Frodeno and Daniela Ryf, showed that they were forces to be reckoned with as they reclaimed their respective titles in dominant fashion. photography by Korupt vision

Photo: Š AT


| Australian Triathlete

top: Daniela Ryf reigns supreme below (L-R): Ben Hoffman, men’s champion Jan Frodeno, Anja Beranek, Carrie Lester

Photo: Š AT

Australian Triathlete |


ironman world championships, 2016

The Big dance


| Australian Triathlete

ironman world championships, 2016

Photo: © AT

TOP: Sarah Piampiano, Tim O’Donnell Middle (L-R): Alicia Kaye, Tim Don Bottom (left): Mirinda Carfrae, Callum Millward Photo: © Getty Images for Ironman

Australian Triathlete |


ironman world championships, 2016

top (L-R): Sebastian Kienle, Patrick Lange, Ben Hoffman middle (l-R): Melissa Hauschildt, Luke McKenzie, Mirinda Carfrae bottom (l-r): Asa Lundstrom, Daniela Ryf, Andy Potts


| Australian Triathlete

Photo: Š Getty Images for Ironman

Australian Triathlete |


ironman world championships, 2016

Top: Jan Frodeno, Sebastian Kienle bottom (l-R): David Dellow, Jodie Swallow

Photo: Š AT


| Australian Triathlete

ironman world championships, 2016

Top: Jan Frodeno bottom: Heather Jackson

Photo: Š AT


| Australian Triathlete

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| Australian Triathlete

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ironman world championships, 2016 Photo: Š AT

Top (l-r): Patrick Lange, Sebastian Kienle Bottom: Men’s podium. Winner - Jan Frodeno was flawless all day taking out the World Championship for the second year in a row. 2nd Place - Sebastian Kienle 3rd Place - Patrick Lange


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Age Group Heroes The World Championships in Kona attracts the brightest talents from around the world, and this year was no exception. The Aussie flag was proudly represented by a determined contingent of age group athletes, who took national pride to new heights.


Name: JODIE BROWNING Bib#: 1477 Age group: 40-44 Finish time: 11:42:28

Name: MATTHEW ISBISTER Bib#: 1669 Age group: 35-39 Finish time: 10:18:01

Name: NICOLE ROBERTSON Bib#: 1869 Age group: 35-39 Finish time: 11:22:15

Name: FIONA COYLE Bib#: 2075 Age group: 30-34 Finish time: 11:28:01

Name: PATRICK HAY Bib#: 1963 Age group: 30-34 Finish time: 09:58:53

Name: DOMINIC LOPEZ Bib#: 1690 Age group: 35-39 Finish time: 09:54:46

Name: KEVIN COYLE Bib#: 1925 Age group: 30-34 Finish time: 10:21:23

Name: HEIDI SOWERBY Bib#: 1194 Age group: 45-49 Finish time: 10:56:01

Name: TRENT DAWSON Bib#: 1619 Age group: 35-39 Finish time: 12:12:00

| Australian Triathlete

2016 Ironman World Championships / Age group heroes

Name: STACEY VAN DER MEULEN Bib#: 1880 Age group: 35-39 Finish time: 11:10:48

Name: MADISON TAYLOR Bib#: 2314 Age group: 25-29 Finish time: 11:51:45

Name: NATHAN FITZAKERLEY Bib#: 1276 Age group: 40-44 Finish time: 10:15:30

Name: JOHN HUGHES Bib#: 960 Age group: 45-49 Finish time: 09:54:45

Name: STEPH BARRETT Bib#: 2266 Age group: 25-29 Finish time: 11:00:35

Name: GRANT HORNSBY Bib#: 1664 Age group: 35-39 Finish time: 10:00:14

Name: STEPHEN MCKELLAR Bib#: 1000 Age group: 45-49 Finish time: 10:07:06

Name: RYAN CARL Bib#: 1608 Age group: 35-39 Finish time: 10:09:55

Name: ANDREA HOPKIN Bib#: 1510 Age group: 40-44 Finish time: 10:41:25

Name: DAVID BOYES Bib#: 575 Age group: 50-54 Finish time: 10:10:05

Name: LUCY WALES Bib#: 2394 Age group: 18-24 Finish time: 12:02:24

Name: BRETT WEICK Bib#: 2051 Age group: 30-34 Finish time: 09:42:59

Australian Triathlete |








n i o #J . U X 2

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2016 Ironman World Championships / Age group heroes


Name: TOM GERSEKOWSKI Bib#: 2336 Age group: 18-24 Finish time: 11:06:49

Name: MARK GLEESON Bib#: 940 Age group: 45-49 Finish time: 10:24:46

Name: MARCELLO MAZZA Bib#: 1698 Age group: 35-39 Finish time: 10:31:31

Name: PAUL WORROLL Bib#: 1114 Age group: 45-49 Finish time: 11:13:39

Name: JASON ALLIE Bib#: 1573 Age group: 35-39 Finish time: 11:03:41

Name: SIMON JOHNSON Bib#: 1675 Age group: 35-39 Finish time: 09:41:36

Name: KIERRA SANSOME Bib#: 2390 Age group: 18-24 Finish time: 10:44:17

Name: KATE VERNON Bib#: 2318 Age group: 25-29 Finish time: 10:41:55

Name: JASON CHESHIRE Bib#: 1240 Age group: 40-44 Finish time: 10:57:05

Name: SIAN REECE Bib#: 2129 Age group: 30-34 Finish time: 11:31:01

Name: JENNY ALCORN Bib#: 508 Age group: 55-59 Finish time: 11:18:06

Name: KAREN MCPHERSON Bib#: 364 Age group: 60-64 Finish time: 14:07:56

| Australian Triathlete

2016 Ironman World Championships / Age group heroes

Name: ZOE FITZGERALD Bib#: 2084 Age group: 30-34 Finish time: 11:36:00

Name: MEGAN WEBBER Bib#: 1883 Age group: 35-39 Finish time: 11:25:37

Name: JOHN COOKE Bib#: 590 Age group: 50-54 Finish time: 14:59:09

Name: RYAN CHRISTIAN Bib#: 2170 Age group: 25-29 Finish time: 10:23:50

Name: LUKE WOODLAND Bib#: 1799 Age group: 35-39 Finish time: 09:59:22

Name: PETER HARDCASTLE Bib#: 1652 Age group: 35-39 Finish time: 09:41:40

Name: NATHAN SHEARER Bib#: 2239 Age group: 25-29 Finish time: 08:58:44

Name: DAMIEN COLLINS Bib#: 2172 Age group: 25-29 Finish time: 09:27:08

Name: PETER SMITH Bib#: 2242 Age group: 25-29 Finish time: 09:49:58

Name: MATTHEW JACKSON Bib#: 2196 Age group: 25-29 Finish time: 09:35:23

Name: ROBERT JOHNSTON Bib#: 1330 Age group: 40-44 Finish time: 10:47:53

Name: MATHEW JENNINGS Bib#: 966 Age group: 45-49 Finish time: 10:08:30

Australian Triathlete |


2016 Ironman World Championships / Age group heroes


Name: SEAN RICHARDSON Bib#: 2016 Age group: 30-34 Finish time: 09:42:31

Name: BRAD JONES Bib#: 1676 Age group: 35-39 Finish time: 09:44:18

Name: BRETT DUNSTAN Bib#: 917 Age group: 45-49 Finish time: 09:36:50

Name: PATRICK HAY Bib#: 1963 Age group: 30-34 Finish time: 09:58:53

Name: KEVIN COYLE Bib#: 1925 Age group: 30-34 Finish time: 10:21:23

Name: NATHAN GROCH Bib#: 1958 Age group: 30-34 Finish time: 09:46:20

Name: LUKE BROWNE Bib#: 1910 Age group: 30-34 Finish time: 09:43:47

Name: RYAN TWIST Bib#: 2251 Age group: 25-29 Finish time: 11:15:13

Name: CHRIS RANCIE Bib#: 2014 Age group: 30-34 Finish time: 10:34:44

Name: RYAN MILLER Bib#: 1710 Age group: 35-39 Finish time: 09:25:22

Name: CARL LOWENBORG Bib#: 1691 Age group: 35-39 Finish time: 11:28:25

Name: DOMINIC LOPEZ Bib#: 1690 Age group: 35-39 Finish time: 09:54:46

| Australian Triathlete




Pure Freedom

Pure Freedom with assistance




1. Exclusive and revolutionary Orca 0.88 Free technology on the new Alpha and Predator wetsuits gives you total freedom of movement in the water. A titanium coating on the 0.88 Free panels provides thermal protection. 2. Exolift panels are a new technology that ensure maximum buoyancy and minimum water absorption. These panels assist in the positioning of your hips and reduce your profi le through the water.


3. Core Lateral Stabiliser (CLS) balances the core by preventing lateral movement.

OrcA-AuSTrALIA.COM.AU Australian Triathlete |


2016 Ironman World Championships / Age group heroes


Name: TOM CALLAGHAN Bib#: 2327 Age group: 18-24 Finish time: 11:47:32

Name: JASON ALLIE Bib#: 1573 Age group: 35-39 Finish time: 11:03:41

Name: EMILE BOEY ALAM Bib#: 838 Age group: 45-49 Finish time: 11:11:48

Name: ALISON MAHER Bib#: 2119 Age group: 30-34 Finish time: 10:17:28

Name: TIM REA Bib#: 2233 Age group: 25-29 Finish time: 09:18:56

Name: BLAKE KAPPLER Bib#: 1969 Age group: 30-34 Finish time: 09:59:45

Name: LACHLAN GREEN Bib#: 2188 Age group: 25-29 Finish time: 10:00:17

Name: CRAIG MCGUIGAN Bib#: 999 Age group: 45-49 Finish time: 09:46:59

Name: CLAIRE DAVIS Bib#: 2275 Age group: 25-29 Finish time: 10:08:32

Name: NANDA HOLYOAK Bib#: 1662 Age group: 35-39 Finish time: 11:14:55

Name: RENEE KILEY Bib#: 2106 Age group: 30-34 Finish time: 11:11:45

Name: JANE FARDELL Bib#: 1826 Age group: 35-39 Finish time: 10:12:35

| Australian Triathlete




PRECISE STRONG DURABLE QUIET High alloy steel material

Hydraulic riveting Double X-Bridge


Distributed By Cassons Pty Ltd AUSTRALIA P: +61(0)2 8882 1900 F: +61(0)2 8882 1999 E: W: Australian Triathlete |


@ _jennyhart Ride to Waikoloa today with @ doctorlauz. #kona2016 #roadtokona #momentsofkona #trek #garmin #starbucks

@helyng Run rheromd 4 HG @konasupe 2016 #upr2016 #tritravel #ironman2016 un tsr an erp nd #happysocks #u ophyaustralia #musculardystr

@emkemp_yep Just another day in Kona. Mum and Dad officially settled in and my name is officially one of the 2000 racers on the board! 4 sleeps to go! #ironman2016


| Australian Triathlete

@drzfit z boat, befo Big day today! I di of the co re Matt and I drov d a quick morni ng urse. Gus After som ts were su e to Hawi to ride swim to the coff th ee e dd Po ke w expo fun. e headed en and scar y...a e back windy se ct So in and put th exhausted and to town for na nd geez it was ho ion tions para t! bit run do e feet up de . wn with a cold. Tim and some e to rest

@jaccrofton Who needs #mondaymotivation when it’s Kona race week & you get to train in places like this

@phantom_rusty Aloha AFL GF Hawai’iiiiiii style #afl #ironmanworldchampionships #kona16 #momentsofkona

@ winnerstakechanc es Great to run into @ belindagranger at the pier #selfiewithapro #momentsofkona

@hello.renee Hello taper!!!!! #teamtricoaching #happinessis #giddyup

2016 Ironman World Championships

We scoured Instagram and social media to see how the Kona experience played out in your eyes!

@timrea A few hours in the Kona fan forced oven this morning, great simulation for this time next weekend! @cervelo aus #SimplyFaster #IMKona #MomentsOfKona #Triathlon und my ok mum I fo thlon rvey tri Lo ria @jarrodha ona2016 #ironman #t enk a #k #que name. #kon ikerun #loveit mb wi #s ri #trilife #t #tri365

@mattygatza This fabled stretch of road is where Ironmans have been won and lost. Much respect for this course ahead of Saturdays race. No doubt it’s going to be brutal, at times ugly, but I’m gonna search for the beauty in it.

@ madisonltaylor Meeting fellow Aussies at the parade of nations 4DAYS #kona2016 #momentsofkona #ironman #IMKona #paradeofnations #teamaustralia

of the local haunts checking out some @turiapitt Epic day including the little surf town of re on Oahu’s North Sho nks so much to @ l shrimp trucks. Tha u Haleiwa and its coo d time! #gohawaiia wing this girl a goo gohawaiiau for sho

@peterdangersmith ~ KONA UNDERPANTS RUN ‘16 ~ #momentsofkona #imkona #roadtokona #hawaii #vscocam #wymtm #gopro #upr16 #underpants #running

a mighty fine wski93 That’s e back there! 4 @tngerseko aff gir t tha of dch top s #ironmanworl bucket hat on aradeofnation more sleeps #p sieaussieaussie #oioioi us epostapp ampionship#a mantri with @r #Repost @iron up our Parade of Nations! ed ish fin t We jus

@hopsta1976 Opportunity not to be missed! Legends! Thanks for the pic ladies and thanks for the kind words Siri that I’m looking ready to race️ #roadtokona #kona2016 #ironman #trilife #legends #swimbikerun #womenintr iathlon #imwc @sirilindley @mirindacarfrae

@trg_triathlon_multisport @simonbjohnson soaking up the sun in #kona! #bigshoes #littlefeet #ironman #triathlon #worldchampionship #snowy #packedlunch #throwanothershrimponthebarbie

Australian Triathlete |


@drzfitz Hawaii Ironman Race Report: It’s hard to sum up the day, it’s such a blur. Over the last 12 hrs or so I’ve had time to reflect & random memories of the day keep popping into my head.

ampion so earer world ch y e @nathansh da @hello.rene That is all. #nohashtagsto . proud. Legend

@jennyalcorn That’s a wrap! Heading home tomorrow!! Wow what an experience of a life time! Can’t wait to tell you all the stories! #ironlifestyle


| Australian Triathlete

@turia pi definitely tt Feeling really But I dug was not the perf bloody proud. Ko ect race, na is brut de not ever more than ep and gave it ything w al and it ever ythi en ng I had, 3.8km sw that. and you ca t as planned. im, 180km Time: 14 n’t ask fo bike, 42km :3 r run #IMKona 7:30 #anything ispossible

@wynnemckenzie Mummy & I are ready to cheer tomorrow at the Ironman World Championships. Thanks @bocogear for the sweet Lids! Love you, Daddy- race your heart out. #GoLuke

@ironchicks Two Ironchick s worn out from the undie run #imkona

@sophie_a_gleeson Mark Gleeson you are an Ironman ... Kona Ironman .... for the second time!!!!!!!!!! #imkona2016 #goaustralia #soproud #ironmanworldchampionship

@madisonltaylor What an incredible day! A great swim and ride, then battled through the run to finish in 11.51. To top it off I finished side by side with my training partner Anne! Thank you, thank you, thank you

2016 Ironman World Championships

@ jaccrofton I know I’m focused & oblivious to my surroundings when I run but missing this sign at the #imwc on Satu rday proves it beyond any doubt t we have though a s_ You would on @br adjone party this afternoon #k a16 a were having urney #imkona #imkon thlete yjo #hawaii #m nmantri #triathlon #tria ro #i an #ironm

@shep_just_shep That moment on Ali’i drive where all that is getting you through is the crowd and pure adrenaline. So stoked just to have finished on the biggest stage in the world. Thanks to everyone who got me there and over the line.

@mjclark24 Morning peeps! I am taking over Matt’s Instagram and Facebook for the day! Will aim to keep you updated in between my burgers and chocolate milkshake commitments! Matt is Athlete Number 1916.

This lady @staceyuq !!!! human being

I’m is a special race... but n The Hawaiian IM cream diet. @simonbjohnso officially on an icenow I’m r. ove is t tha glad

@ lachy2013 What an incredible day. Hawaii lived up to its brutal reputation. I had a very tough day out there with a few things not going my way, but the experience I’ve taken away is absolutely invaluable. I’ve got so much respect for the race and those whose killed it out there.. I’m so proud of you.

is one. gutsy.


@eccleston_steve #kona2016 #supp ortcrew #thankyou #family

@clairedavis87 Achievement unlocked: New pain level reached. 10hrs 8 minutes of pain eating was completely worth it to be taking home one of these babies. 5th place At Ironman World Championships 2016. Hated it. Loved it. Got what I came for.

Australian Triathlete |


2016 ironman world championship Australian AGe Group results
















Boyle, Christopher

M35-39 1596



2:04:34 5:06:24 3:36:08 9:43:05





Sansome, Kierra





1:07:30 6:01:43 3:28:36 10:44:17

Jones, Brad

M35-39 1676



0:56:52 5:11:41 3:28:20 9:44:18

Gersekowski, Tom

M18-24 2336



1:01:07 5:25:06 4:31:46 11:06:49

Lopez, Dominic

M35-39 1690



1:16:39 5:06:38 3:23:37 9:54:46

Jackson, Alexander M18-24 2340


1185 0:55:33 5:41:01 4:24:21 11:11:07

Moore, John

M35-39 1714



1:02:42 5:20:40 3:24:54 9:54:50

M18-24 2327


1481 1:08:04 5:54:36 4:30:05 11:47:32

Woodland, Luke

M35-39 1799



0:54:33 5:08:48 3:47:46 9:59:22

Wales, Lucy




1579 1:06:41 6:13:44 4:31:57 12:02:24

Hornsby, Grant

M35-39 1664



1:03:59 5:28:14 3:20:18 10:00:14

Kempson, Emily





Sandford, Nathan

M35-39 1752



1:01:15 5:13:18 3:37:40 10:00:39

Williams, Adam

M35-39 1798



1:01:20 5:07:13 3:41:55 10:03:40

Callaghan, Tom

1:04:18 ---



25-29 Shearer, Nathan

M25-29 2239



0:58:15 4:46:50 3:08:15 8:58:44

Atkins, Travis

M35-39 1579



1:01:53 5:30:05 3:26:05 10:05:52

Rea, Tim

M25-29 2233



0:53:02 4:58:47 3:21:28 9:18:56

Carl, Ryan

M35-39 1608



1:05:17 5:23:28 3:30:06 10:09:55

Harvey, Jarrod

M25-29 2191



0:53:28 5:01:17 3:22:00 9:22:59

Fardell, Jane



1:01:39 5:40:50 3:24:23 10:12:35

Collins, Damien

M25-29 2172



0:59:35 4:48:57 3:33:16 9:27:08

De Morton, Sean

M35-39 1621



1:04:26 5:18:44 3:44:45 10:16:58

Jackson, Matthew

M25-29 2196



0:53:01 5:08:17 3:27:26 9:35:23

Isbister, Matthew

M35-39 1669



0:53:21 4:59:33 4:18:25 10:18:01

Smith, Peter

M25-29 2242



0:58:01 4:57:16 3:49:35 9:49:58

Mazza, Marcello

M35-39 1698



1:06:07 5:31:28 3:43:57 10:31:31

Green, Lachlan

M25-29 2188



0:55:06 5:13:21 3:45:26 10:00:17

Fallon, Sophie





1:01:37 5:58:45 3:25:15 10:35:25

Macallister, Joel

M25-29 2213



1:04:30 5:27:44 3:24:15 10:03:21

Schliebs, Julianne K.





1:01:36 5:49:57 3:40:23 10:39:28

Loughnan, Emily





0:57:05 5:37:56 3:25:50 10:06:33

Beck, Isabell





1:12:12 5:47:20 3:47:53 10:54:35

Davis, Claire





0:53:51 5:41:19 3:27:45 10:08:32

Sturm, Jen




1103 1:05:07 5:55:34 3:55:19 11:03:04

M35-39 1573


1109 1:06:28 6:03:53 3:44:36 11:03:41




1183 1:08:30 6:05:03 3:48:56 11:10:48

M35-39 1662


1221 1:16:59 5:43:04 4:01:39 11:14:55



M25-29 2170



0:53:50 5:01:48 4:22:32 10:23:50

Allie, Jason

Vernon, Kate





1:03:01 6:03:23 3:26:51 10:41:55

Van Der Meulen, S.

Barrett, Steph




1075 0:58:26 5:42:18 4:10:37 11:00:35

M25-29 2251



1:01:19 5:17:12 4:47:12 11:15:13

Robertson, Nicole




1280 1:04:02 5:55:52 4:11:04 11:22:15




1510 1:05:04 6:10:28 4:28:34 11:51:45

Flugel, Lee-Anne




1297 1:21:42 5:45:17 4:10:20 11:24:57

Shepherd, Benjamin M25-29 2240


1639 1:13:15 6:09:07 4:42:28 12:13:17

Webber, Megan




1307 1:05:47 6:20:48 3:51:40 11:25:37

Lowenborg, Carl

M35-39 1691


1329 1:10:28 5:24:45 4:41:16 11:28:25

Henry, Joshua

M35-39 1657


1484 0:54:31 5:58:23 4:41:02 11:47:53

Crank, Jo-Lene




1551 1:05:52 6:38:14 4:00:40 11:56:57

Christian, Ryan

Twist, Ryan Taylor, Madison Pitt, Turia





1:25:23 7:37:06 5:12:48 14:37:30

Burge, Tani





1:08:47 6:51:10 ---


30-34 Thompson, Richard M30-34 2042

Holyoak, Nanda



0:53:40 5:01:25 3:17:16 9:17:39

Dawson, Trent

M35-39 1619


1627 1:07:33 6:17:48 4:37:57 12:12:00




1780 1:24:30 6:37:20 4:34:49 12:46:32

M35-39 1613


1863 1:13:35 6:50:39 4:47:23 13:11:04




1:23:49 7:18:58 4:37:32 13:47:38

Clark, Matt

M30-34 1916



0:52:58 5:03:58 3:19:41 9:21:58

Fear, Phoebe

Wiedersehn, Paul

M30-34 2053



0:52:23 5:08:16 3:20:29 9:27:07

Cooper, Malcolm

Richardson, Sean

M30-34 2016



0:57:41 5:08:20 3:29:19 9:42:31

Youngson, Rochelle

Weick, Brett

M30-34 2051



0:57:32 5:11:40 3:26:19 9:42:59



Browne, Luke

M30-34 1910



1:03:43 5:03:00 3:29:49 9:43:47

Eccleston, Steven

M40-44 1269



0:58:05 5:01:24 3:00:49 9:06:15

Groch, Nathan

M30-34 1958



0:57:03 5:16:21 3:24:11 9:46:20

Lambert, James

M40-44 1345



0:57:27 5:08:52 3:24:51 9:37:23

Gillmer, Luke

M30-34 1951



0:53:26 5:10:45 3:39:38 9:51:18

Jackson, Nathan

M40-44 1318



1:00:46 5:02:07 3:38:43 9:52:39

Constant, Guy

M30-34 1920



1:02:40 5:08:16 3:35:14 9:53:48

Taylor, Nathan

M40-44 1435



0:58:27 5:16:03 3:42:11 10:04:28

Hay, Patrick

M30-34 1963



0:59:00 5:19:00 3:34:27 9:58:53

Doyen, Laurent

M40-44 1268



1:10:47 5:24:22 3:23:42 10:08:30

Kappler, Blake

M30-34 1969



0:52:51 5:02:17 3:58:31 9:59:45

Shield, Rob

M40-44 1415



0:59:49 5:20:30 3:44:59 10:12:41

Waters, Beau

M30-34 2050



1:14:16 5:09:50 3:42:36 10:14:42

Seletto, Tim

M40-44 1414



1:05:05 5:16:03 3:43:35 10:14:37

Maher, Alison




1:03:53 5:39:00 3:28:39 10:17:28

Jenkins, Brett

M40-44 1324



1:06:07 5:18:23 3:43:19 10:15:17

Gatza, Matty

M30-34 1949



1:11:35 5:30:16 3:32:19 10:21:10

Fitzakerley, Nathan M40-44 1276



0:54:53 5:24:05 3:46:28 10:15:30

Coyle, Kevin

M30-34 1925



1:03:21 5:04:24 4:03:04 10:21:23

Jeffery, Damien

M40-44 1322



1:04:56 5:27:33 3:35:20 10:17:54

Rancie, Chris

M30-34 2014



1:02:24 5:07:37 4:18:46 10:34:44

Mcgeoch, Rosie




1:00:54 5:28:42 3:43:20 10:19:46

Foley, Stella





1:13:40 5:45:53 3:40:59 10:46:15

Mills, Ryann James M40-44 1371



1:01:10 5:34:32 3:40:10 10:24:25

Hooper-Bue, Claire




1010 1:05:26 5:58:20 3:42:27 10:53:35

Green, Matthew

M40-44 1294



1:01:57 5:07:52 4:07:31 10:25:28



Kiley, Renee




1194 1:07:02 5:27:44 4:27:14 11:11:45

Tully, Sean

M40-44 1441



1:12:50 5:28:19 3:44:28 10:33:12

Coyle, Fiona




1325 1:04:18 5:52:52 4:15:45 11:28:01

Rudd, Leigh

M40-44 1401



1:06:49 5:31:33 3:47:51 10:34:06

Reece, Sian




1356 1:11:50 6:01:06 4:11:24 11:31:01

Hopkin, Andrea



1:04:51 5:32:37 3:56:50 10:41:25

Green, Tamara





Fitzgerald, Zoe




M30-34 2040

Whenmouth, Laura


Sypott, Courtney


Teong, Luke

Saab, Philip

1:10:35 6:22:13 3:54:38 11:34:23


Johnston, Robert

M40-44 1330



0:54:56 5:20:29 4:24:11 10:47:53

1404 1:02:51 6:08:50 4:14:08 11:36:00

Kean, Scott

M40-44 1333



1:03:51 5:39:54 3:57:12 10:50:17


1463 1:11:37 5:59:07 4:24:52 11:45:13

Cheshire, Jason

M40-44 1240


1042 1:03:49 5:20:02 4:24:40 10:57:05



1694 1:05:30 6:00:48 5:07:01 12:24:19

Ballerini, Angela




1060 1:07:45 6:01:08 3:40:41 10:58:33




Ferguson, Zoe




1080 1:03:21 5:49:35 3:55:57 11:00:52

M30-34 2020


1849 1:08:16 6:05:27 5:38:05 13:04:58

Harvey, Meagan




1114 1:06:51 5:47:16 4:01:37 11:04:02

Crofton, Jackie





Larsson, Benjamin

M40-44 1347


1204 1:04:54 5:08:28 4:51:55 11:13:22

1:21:05 6:55:31 4:30:42 12:56:35

35-39 Miller, Ryan


M35-39 1710



1:00:36 5:05:06 3:12:24 9:25:22

Armstrong, Hayden M35-39 1578

1:14:51 6:18:08 3:22:09 11:04:34



0:53:53 5:00:27 3:23:34 9:25:34

Edwards, Ian

M40-44 1271


1284 1:01:01 5:20:21 4:50:55 11:22:38

Johnson, Simon

M35-39 1675



1:01:13 5:01:35 3:31:30 9:41:36

Cullen, Brendan

M40-44 1253


1388 1:04:05 6:04:20 4:11:05 11:34:33

Hardcastle, Peter

M35-39 1652



0:55:41 5:01:12 3:38:23 9:41:40

Browning, Jodie



1451 1:05:55 6:08:41 4:15:40 11:42:28


| Australian Triathlete


2016 ironman world championship Australian AGe Group results





Brunker, Mel








1482 1:21:34 6:07:56 4:07:31 11:47:33

Tavener, Karen




1758 1:14:01 6:51:56 4:20:14 12:41:10











Dillon, Julie-Ann




1642 1:15:41 6:10:52 4:39:28 12:13:50

Mcclelland, Narelle




1770 1:21:40 6:16:39 4:50:26 12:42:58

Hartnett, Andrew

M40-44 1301


1656 1:12:18 6:08:56 4:42:02 12:16:27

Gilchrist, Jody




1835 1:19:48 6:36:54 4:50:19 13:00:34

Flynn, Brett

M40-44 1277


1701 1:13:43 6:17:56 4:38:44 12:26:08

Ireland, Kerry




1850 1:15:03 6:30:11 5:05:43 13:05:12

Fellows, Carl

M40-44 1274


1837 1:02:03 5:22:41 6:25:55 13:01:02

Camilleri, Peter




1903 1:43:31 6:40:51 4:52:21 13:31:22

Shields, Jason

M40-44 1416


2035 1:09:48 6:26:43 6:46:17 14:38:12

Ernst, Chris








1:30:21 7:48:09 6:24:11 16:03:14

Cooper, Graham




2006 1:11:21 6:17:18 6:40:05 14:22:41

Hutchinson, Brenda F40-44

1:16:21 6:16:18 6:13:51 14:12:41

Edmunds, Naomi




2094 1:13:18 6:52:07 6:46:45 15:17:17

Coad, Damien





1:03:50 5:10:10 3:13:36 9:33:39

Crane, Carrie




2121 1:31:34 7:37:08 6:07:27 15:32:28

Dunstan, Brett





1:03:07 5:07:27 3:18:45 9:36:50

Davies, Nicki




2173 1:51:43 7:19:26 6:52:51 16:18:55

Mcguigan, Craig





0:55:55 5:07:41 3:38:10 9:46:59

Roydhouse, Andrew M50-54



2188 1:24:41 8:09:00 6:44:26 16:39:43

Hughes, John





1:08:33 5:28:24 3:10:00 9:54:45

Woodhouse, Anna





1:39:01 8:05:38 6:44:15 16:42:48

Thompson, Wes

M45-49 1095



1:03:48 5:14:38 3:33:58 9:59:17


Mckellar, Stephen

M45-49 1000



1:07:14 5:21:18 3:29:03 10:07:06

Raupach, Ken





1:31:41 5:39:38 3:27:08 10:47:57

Jennings, Mathew





0:56:59 5:07:06 3:57:30 10:08:30

Nation, Perry





0:58:22 5:38:01 4:07:46 10:51:46

Nelson, John

M45-49 1021



1:11:18 5:18:29 3:36:16 10:13:08

Cook, Rusty




1021 1:06:28 5:26:09 4:14:06 10:54:33

Gleeson, Mark






1:02:46 5:24:19 3:46:39 10:24:46

Rowse, Paul




1131 1:12:13 5:39:49 4:06:15 11:05:44

M45-49 1012



0:55:17 5:34:17 3:53:48 10:30:21

Mcglynn, Paul




1232 1:02:31 5:45:16 4:17:31 11:16:43

Deery, Hamish





1:15:04 5:34:55 3:34:35 10:32:04

Alcorn, Jenny




1241 1:11:57 6:04:00 3:55:01 11:18:06

Pettingill, Jon

M45-49 1036



1:09:10 5:21:26 3:59:21 10:36:39

Hill, John




1305 1:12:49 5:37:01 4:28:22 11:25:31

Moy, Adrian

M45-49 1010



1:11:13 5:29:50 3:49:27 10:39:02

Robertson, Doug




1353 1:08:38 6:08:38 4:00:43 11:30:43

Ford, Fiona





1:01:39 5:57:37 3:38:53 10:46:53

Miller, Malcolm




1441 1:05:33 6:05:08 4:19:42 11:41:34

Crowe, Susan





1:07:05 5:54:27 3:41:29 10:51:28

Mitchell, Mary




1632 1:14:48 6:43:01 4:05:49 12:12:40

Sowerby, Heidi




1034 1:04:08 5:54:50 3:47:21 10:56:01

Collins, Sarah




1772 1:22:47 6:46:36 4:19:22 12:43:46

Cronshaw, Darren




1061 1:10:17 5:20:51 4:20:15 10:58:50

Duffy, Robert




1833 1:22:44 6:43:55 4:42:20 13:00:23

Boyes, Michelle




1106 1:06:57 5:52:44 3:56:55 11:03:17

Mcafee, Janet




1989 1:18:51 7:07:56 5:33:33 14:15:01

Alam, Emile Boey




1195 1:11:15 5:48:12 3:59:30 11:11:48

Bruce, Carol




2099 1:15:58 7:50:37 5:57:49 15:19:15

Worroll, Paul

M45-49 1114


1207 1:01:18 5:53:03 4:09:47 11:13:39

Crossland, John




2115 1:25:49 7:16:17 6:30:41 15:30:59

Schafferius, Chris

M45-49 1060


1227 0:59:49 5:42:24 4:23:24 11:15:46


Backhouse, Steven


Mulligan, Simon



1255 1:07:49 5:49:40 4:08:06 11:19:28

O'Malley, Russell




1118 1:02:16 6:07:55 3:41:29 11:04:23

Sheridan, Scott

M45-49 1071


1360 1:08:34 5:51:14 4:21:12 11:31:34

Stewart, Brett




1287 1:12:33 5:24:44 4:31:16 11:23:01

Crawford, Jane




1468 1:14:12 6:27:39 3:52:11 11:46:13

Valena, Tomas




1475 1:26:45 6:19:28 3:52:38 11:46:58

Henry, Anne




1511 1:08:58 6:18:05 4:11:04 11:51:45

Sullivan, Peter




1620 1:22:58 6:23:52 4:10:33 12:10:24

Cooke, Samuel




1527 1:21:09 6:16:39 4:04:29 11:53:54

Broadley, Greg




1625 1:11:27 6:04:12 4:44:39 12:11:42

Towler, Mandy




1530 1:15:52 6:10:14 4:10:16 11:54:11

Trudgian, Dave




1917 1:06:31 6:21:26 5:56:14 13:36:11

Thann, Petra




1646 1:17:34 6:26:32 4:22:18 12:14:22

Dean, Peter




1965 1:14:09 6:56:20 5:27:37 14:02:09

Allen-Turner, Karen




1710 1:09:54 6:47:26 4:20:35 12:27:51

Mcpherson, Karen




1975 1:25:19 6:52:13 5:32:18 14:07:56

Telford, Anthony

M45-49 1091


1711 1:08:32 6:29:22 4:35:56 12:28:12

Golledge, Judith




2191 1:32:59 7:52:00 6:50:35 16:40:38

Hourigan, Andrew




1781 1:01:07 6:06:56 5:25:02 12:46:41


Hartley, Llewellyn





Pitman, Allan




1782 1:10:55 6:45:13 4:43:00 12:47:02

Clark, Tony




1868 1:14:26 6:41:55 4:57:36 13:14:38

Howse, Jon




1910 1:07:56 6:34:49 5:36:04 13:33:42

Roberts, Andrew

M45-49 1050


1955 1:18:21 6:57:59 5:25:58 13:56:55

Howitt, Rob




1962 1:11:58 7:14:45 5:19:19 14:00:17

Balding, Rachel




2010 1:24:32 6:51:45 5:59:14 14:25:49

Grundy, Anne





1:26:25 7:46:32 4:49:27 DNF

Blayney, Mark




2088 1:20:00 7:20:50 6:15:34 15:12:36

O'Donoghue, M. E.





2:14:46 ---

Griffiths, Emma




2135 1:28:04 7:26:52 6:38:40 15:50:23

70-74 Reithmeier, Dieter




2127 1:36:05 7:31:15 6:13:08 15:38:44

Boyes, David





1:04:58 5:20:14 3:39:06 10:10:05

Thorsen, Geoffery




2204 1:50:04 7:43:33 6:57:40 16:49:19

Hill, Rob





1:12:07 5:27:51 3:27:30 10:15:46

Mckinlay, Karla





Buschkuehl, David





1:05:13 5:35:59 3:55:14 10:43:01


Edwards, Roy





1:08:11 5:23:37 3:59:39 10:43:45

Higginbotham, B.




2146 1:44:29 7:08:03 6:52:18 15:58:27

Sloan, Craig





1:01:14 5:36:06 3:59:27 10:48:46


Bruce, Graham




1235 0:52:10 5:36:55 4:40:11 11:17:00





Flood, John




1245 1:05:49 5:01:43 5:04:06 11:18:20

Roberts, Terry




1309 1:07:40 5:49:29 4:21:01 11:25:58

1:08:59 6:42:36 4:47:57 12:48:26


Hart, Jenny




1400 1:14:57 6:35:22 3:34:08 11:35:39

Clarke, Angela




1599 1:04:57 6:23:56 4:26:40 12:06:59

Bowie, Chrissie




1608 1:12:29 6:20:16 4:23:24 12:08:30

Redmond, Lisa




1658 1:15:42 6:30:13 4:18:11 12:16:47

Sweeney, Craig




1745 0:57:23 6:07:15 5:16:50 12:37:50

Paterson, Robert


1:48:10 8:27:57 ---

1:36:23 7:44:11 ---




Results as per

Australian Triathlete |



| Australian Triathlete


MONTH photo: Aimee JOhnsen The calm before the storm. The Big Island never fails to deliver a magical sunrise and race day conditions that break even the toughest of athletes.

Australian Triathlete |


tech talk Tri Products

ORCA 226 Short Sleeve Race Suit 145gsm StretchSkin fabric on the front, lower back and shoulders of the suit and a superior aerodynamic cut with short sleeves mean faster wicking time, less sweat retention and significantly better aerodynamics on the bike. 4mm Italian Tri-Tech chamois with 120kg density and 3mm perforation gives greater comfort on the bike while the DryFast system wicks away moisture leaving you feeling fresher. RRP: $239.00


| Australian Triathlete

ORCA Core Race Suit All new lighter weight AquaStretch fabric dries faster and provides improved breathability, while the Orca Enduro Water repellent coating improves glide through the swim. Next generation Vapour side panels provide extra breathability and comfort and a Soft Mesh back panel provides even more breathability where you need it most. 6mm female-specific Italian Tri-Support chamois with 120kg density and improved pressure line and slim design gives greater comfort on the bike. RRP: $155.00

Orca Dealers WA – Swimmers World­­/ XTR Multisports NSW – Fastgear QLD – EziSports / Storm Cycles / Swimwear Shack VIC – SBR SwimBikeRun / De Grandis Cycle & Sports

ORCA Heatseeker Vest The latest generation Orca Heatseeker Vest is a thermal base layer designed to be worn under a wetsuit in cold water to increase your warmth in the water. It can provide an additional barrier against wind chill in any type of outdoor water sports. The Orca Heatseeker Vest will be a valuable addition to any water enthusiasts’ gear bag. RRP: $76.99

ORCA 3.8 Wetsuit The 3.8 wetsuit is going to give you maximum buoyancy in the water. A wetsuit that is customized by gender, whilst still being super flexible. This gender-specific buoyancy allows for more balanced buoyancy, while 1.5mm 40 cell shoulders and under-arm panels give ultimate stretch where you need it most. Creating a suit that’s going to give you buoyancy just where you need it, and not where you don’t. RRP: $699.00

Feedback Sports Tool Kit Team Edition Elevate your bike maintenance with this professional level tool kit to take you and your bike anywhere. -- 19 Bicycle tools / 25 functions -- Professional grade durability -- Overmolded file tread grip for comfort and style -- TPU nylon coated case -- Case conveniently attaches to bicycle work stands Room for extra tools $409.95 Australian Triathlete |


tech talk Tri Products

Silca Tool Italian Army Knife_Tredici & Nove The Italian Army Knife is a very SILCA take on the traditional multi-tool. Silca have addressed the things that frustrate most with conventional multi-tools, while keeping the layout, which fits so conveniently in the SILCA EOLO Wallet or Seat Roll Premio.

Propel Wetsuit WORN BY JAN FRODENO Features -- Nano SCS Coating - Extra 4% Buoyancy 
 -- Front Panel with Seamless Buoyancy Inserts - Improved Buoyancy 
 -- SCS Coating - Hydrodynamic Silicone Coating 
 -- Intermediate Zone Stretch (IZS) Panels - Fluid Movement 
 -- Velocity Strakes - Hydrodynamic Stability 
 -- Concave Water Entrapment Zone - Xtreme Ultra Enhanced DPS 
 -- 39 Cell Front Buoyancy Panels throughout suit - Max Buoyancy 
 -- Lower Leg Propulsion Panel - Increased Kick Power 
 -- Seamless Shoulder + Arm Panel - Enhanced Flexibility 
 -- Transition Panel - Seam Overlap Technology 
 -- 520% Stretch Lining - Enhanced Lateral Flexibility 
 -- Floating Zip Panel - Extra DPS 
 -- High Elbow Lift Panel 
 -- Rollbar - Improved Core Buoyancy + Body Position 
 -- 16 Sizes for a specialised, comfortable fit 
 -- 2 Year Warranty 
 Sizes – XS-XXXL (ST, SM, MT, MS & LT) RRP: $1200

RRP: Predici $59.95 / Nove $42.95

Biknd New Helium V4 Bag THE HELIUM V4 BIKE CASE uses a combination of light, flexible materials and strategically positioned rigid reinforcements, allowing it to offer excellent protection at a surprisingly low weight of only 9 kg (19.8 lbs). Not only are these bags easy on your shoulders, it also makes it easy to respect the strict baggage weight restrictions imposed by many airlines. The Biknd Helium V4 is packing dream for triathletes with the ability to pack two sets of wheels and comes with a four year warranty. RRP: $949.95

Mizuno Wave Runner 20 Info: The Wave Rider is a signature model in the Mizuno range that is renowned and loved the world over for its 100% Pure Running philosophy and celebrates its 20th Anniversary. The ideal blend of lightweight, smooth, cushioned, responsive, performance and a harmonious fit. Twenty years of refinement, design and engineering have gone into this edition and not only is it softer-smoother it is the most comfortable Wave Rider yet. The all new cloudwave is engineered with Convex and Concave wave geometry to provide a softer landing and a smoother transition, achieving maximum responsiveness run after run. Zonal engineered mesh enhance our Dynamotion Fit pattern and philosophy by providing support in key areas in the forefoot combined with flex and breathability zones. The addition of U4icX in the heel wedge provides a more cushioned landing and superbly smooth transition improving on what the Wave Rider is known and loved for. Step in! Lace up! Get running! RRP $200.00


| Australian Triathlete

Sunday 9 April 2017, St Kilda, Melbourne

Stunning New Course Australia’s Only Major Inner City Half Distance Triathlon



Standard Prices

Early Bird Sale Limited time only

For more information and to enter visit: PRESENTED BY

Australian Triathlete |


tech talk

Product: 2XU Trisuit

Product Spotlight

Trisuits Compression Full Zipp Sleeved trisuit $300 AUD Colours: Black/Black & Ink/Sunburst Orange Design Insight

Focusing on the key areas a triathlete needs in a suit that increases endurance yet is lightweight, breathable and aerodynamic. Engineered with a high strength 2XU MEMORY TECH CHAMOIS for durability and comfort in the saddle, this Compression Trisuit is engineered to support key regions demanding it most. Complete with ICE X CT technology and proprietary VENT MESH fabric, the wearer is delivered superior ventilation and moisture management for freedom and flexibility through performance. 150D/CK fabric stabilises muscles while reducing fatigue to increase endurance time after time.

Features 1. 2. 3. 4. 5. 6. 7.

Raglan sleeve for sun protection. Full length front zip. 2 rear angled pockets for storage. Internal core support. Silicone free Y ELASTIC GRIP. 50+ UV sun protection. Memory LD Tech Chamois. Italian made engineered with proprietary memory foam to offer three times the support of traditional foams. Ergonomically designed for maximum cushioning in regions demanding it most. This chamois is ideal for triathletes in the aero position. Perforated surface offers quick dry on the bike and comfort on the run, while Italian fabric and foam assures durability.

Fabric/compression Benefits 1. 2. 3. 4. 5. 6. 7.


Lightweight, breathable and optimal airflow on the top half of the body Powerful PWX fabric - 105D Engineered sleeves for greater aerodynamics Compression benefits Reduced muscle vibration and fatigue Improved performance Increased agility Graduated compression

| Australian Triathlete

GHST Trisuit $320 AUD Colours: Black/Black & Black/Gold

Design Insight

This suit feels like a second skin. Finished with a water resistant for quick dry out of the swim, this suit also delivers essential breathability for the bike and run. Built from 2XU’s ultra-light and incredibly breathable TRI SKIN fabric, this garment boasts impressive speed through the water. Complete with TRI SKIN POWER technology, this exclusive 2XU fabric supports muscles to encourage greater endurance. Quick dry fabric performance, flatlock stitching and a rear semi-lock zip facilitate impressive comfort and functionality for the wearer. The ultimate warm weather triathlon performer.

Features 1. 2. 3. 4. 5. 6.

Flatlock stitching for comfort. Rear semi-lock zip with pull cord. Silicone free Y ELASTIC GRIP. TRI SKIN LITE quick dry technology. TRI SKIN POWER light weight support. SBR Fleece Chamois.

Fabric Benefits 1. 2. 3.

Design Insight

The combination of Compression PWX fabric and MCS (muscle containment stamping) technology on the lower half of the body, along with lightweight and breathable upper body fabric makes this suit ideal for long distance races Lightweight. Breathable. Optimal Airflow. Engineered with 105D/CK fabric, this leading 2XU trisuit offers outstanding moisture management teamed with incredible muscle stabilisation for a dry, comfortable garment that enhances performance. Offering unparalleled strength, muscle stability and enhanced circulation through intelligent MCS compression technology. Light weight and breathable, SENSOR MESH X technology ensures unparalleled comfort and optimal airflow to combat warmer conditions.

Lightweight yet powerful TRI SKIN POWER Quick Dry Performance Breathable

Project X Trisuit $400 AUD Colours: Black/Desert Red

Features/Benefits 1. 2.

MCS anatomical mapping targeted to quads / reduces impact from long course race Memory Tech LD Chamois. Italian made engineered with proprietary memory foam to offer three times the support of traditional foams. Ergonomically designed for maximum cushioning in regions demanding it most. This chamois is ideal for triathletes in the aero position. Perforated surface offers quick dry on the bike and comfort on the run, while Italian fabric and foam assures durability.

Fabric Benefits 1. 2. 3.

Lightweight, breathable and optimal airflow on the top half of the body Powerful PWX fabric - 105D Engineered sleeves for greater aerodynamics

Compression benefits 1. 2. 3. 4.

Reduced muscle vibration and fatigue Improved performance Increased agility Graduated compression


MCS is a revolutionary fabric support system traced over key muscle, tendon and fascia groups. Targeted compression technology is anatomically mapped to wrap precise areas to further reduce muscle oscillation and damage. The advanced engineering provides greater compression power without excessive bulk.

Australian Triathlete |


tech talk Behind the brand

Brand: Cannibal Clothing

Cannibal Cannibal has been a bona fide Australian brand since the mid-1980s and has garnered a formidable following in its time. Manveen Maan gets the lowdown from founder Glenn Forbes on how his brand has come to be what it is today.

How did the idea for Cannibal come about? When & how did the brand come together? We started out way back in 1985. There was a famous athlete at the time, Scott Tinley, who was called the Pac-Man because of his ability to chase down people in front of him, just like the game in the 80’s. That gave me the idea that we should call ourselves Team Cannibal, as being behind after the swim leg, we had to “consume” everyone in front of us - hence the name Cannibal. Why was there a need to come up with custom cycling, triathlon and swimwear apparel? Were you the only brand doing this when you first started out? At the time, there were just a few cycling brands doing custom made apparel, so we were one of the first brands offering custom printing on made up garments. Our main business was in the BRW triathlon days. Shops would order on a Monday and get delivered by Friday, so we were very efficient right from the start.


| Australian Triathlete

You currently have an online store and retail in your HQ in Tweed Heads – was it a conscious decision not to branch out into national retail spaces? We were in most retail cycling and triathlon focused shops, in the beginning. However, the introduction of the Internet and online shopping has changed the way people purchase and consume products. Shops have suffered from this particular style of shopping. I personally don’t like this as the companies that are based overseas only sell the products - they don’t pay any tax or duty on their products or employ Australians. What makes Cannibal stand out from the rest of its competitors? I think we are the only one left producing triathlon and cycling apparel solely in Australia. We do use Italian materials, and we print fluro colours, which is something no one has mastered except for Cannibal. We are a unique brand, with great products that last, along with amazing colours.

You are very proud of being Australian manufactured – how important was it in the early days and why does it continue to be important to your business to remain Australian made? This is an easy answer. We all need to remember where we come from really. We are not all high-tech individuals or world champions in our chosen fields, but we are passionate and that is what is most important to us. What goes into the making of say a Cannibal tri suit – what is the process? It is quite an interesting one. We start off with a design. This can be a tri suit or cycling kit. There are the general changes made in consultation with the client or club, over e-mail or phone, to achieve the best result. Once the design is approved we then go about separating the files required for each style to fit our printing templates. From there we do a colour match followed by a strike-off to check everything is right. We then go about printing the design. From here we cut to

order using our Auto Cutting Machine. The next process is heat pressing the cut garment pieces. Then we include all the accessories required and now the pieces are seen together. Once finished with the manufacturing we do a quality check to make sure the garment will not fail, plus everything is correct in design and colours. Then we ship to the client. There is no short cut manufacturing in Australia. What are your own favourites from the Cannibal collection? My personal favourite would be the Cannibal Man print as it symbolises who we are. The new Aero Jersey shows that we are world class. What has been the biggest challenge(s) and highlights thus far? The biggest challenge for us right now is the digital world. The reality is that anyone can use a digital printer. Along with being compared with Asian-made products when people are constantly looking for custom-made products - it shouldn’t always be about price. Plus the everchanging world of the online retail industry is a challenge as well. The biggest highlights thus far have been watching Australian triathletes succeed on the world stage. We all should be very proud of our sport and these talented individuals. Oh, and producing the triathlon uniforms for the world championships!

Iconic: The logo mark of Cannibal is symbolic and synonymous with the Australian brand.

When you’re looking for Cannibal ambassadors, what qualities would they embody? Cannibal ambassadors would have good people skills, a great social media following, and of course having athletic ability is a factor. How many products are there today? Are there plans for further expansion? We currently offer cycling kits, triathlon racing kits and swimwear in about 50-60 different styles. We are growing the swimwear line, as this has been a particular passion of ours. Our products last in the pool. It does take time for athletes to see new products but we like to make sure we offer something different to other companies – mainly because we are made in Australia.

Aus race kits: Producing the triathlon uniforms for the world championships in Lausanne, 2006, has been one of Cannibal’s biggest acheivements to date

Do you think the huge sporting culture in Australia has played a part in your development? That is a possibility, but I honestly think that not giving in has played an even bigger part. Similar to when you are racing, you should never give in, at any point. It also really annoys doubters so that makes winning all the better! If you could describe Cannibal in three words, what would they be? I would say quality, reliable and appealing describes us perfectly. Where do you see Cannibal in ten years’ time? I see it being a strong online brand, selling more Cannibal products each year, plus keeping the custom division ticking along. We would also like to continue cementing our presence at expos, as this is our frontline to hear what people love about Cannibal.

Above: One of the many ambassadors to don the Cannibal Apparel through the years (2006 range) was non other than Aussie great, Jason Shortis. Australian Triathlete |


tech talk Road Test

Product Tested: Coros Frontier Smart Cycling Helmet

Game Changing



very now and again we get an email from our editor saying, “I’ve got this great product I want you to test, you’re going to love it! It does this and that, here is the link.” We generally roll our eyes and think to ourselves, “What was she thinking?” When it came to the Coros Frontier helmet, this was pretty much our first thought: “It lets you listen to music? Great! Just what we need, more unaware riders on the road.” We clicked on the link and saw what the helmet looked like. Straight up it looked a little clunky, but it can sometimes be hard to tell from the first glance. So we said, “Grab us a size medium, and we will give it a go.” A little bit of investigation showed us that this product was featured on Kickstarter and had received quite a lot of support. Our interest increased. We read about the features. Bone conducting audio to listen to your music and take phone calls. Wind resistant microphone so


| Australian Triathlete

you can talk on the go. Emergency SMS alerts in the case of an accident and an optional walkie-talkie setting for talking to other Coros helmet users. Our interest increased further. Fast forward two days, and we were presented with a box featuring a black and blue Coros helmet. To our surprise, when taking the helmet out of its box, it looked quite smart. Not at all big and bulky but streamlined and very aero looking. It has a narrow profile that doesn’t make you feel like you are wearing a mushroom and the black, with blue centre, the colour is slick. From there the first thing you notice that sets this helmet apart from all other helmets are the discs located on both the left and right strap, around the jaw line. Being black on the outside they don’t stand out too much, but it’s the red disc on the inside where the magic happens. This is the bone-conducting audio disc, and it sits lightly against the top of your jaw, beside your ear.

Now being blokes we, of course, immediately removed the helmet from the box and put the instructions to one side. It’s time to play so who needs them, right? Well, unlike an Ikea cube, you can actually set the Coros helmet up without the instructions. It’s that easy. All you need is the helmet, your phone and the smart remote ( found under the helmet in the box ). Switch on your Bluetooth and locate the button at the back of the helmet, hold it in for three seconds and wait for it to say ‘Pairing’. Then in your phone’s Bluetooth settings choose

Reviewed by: The Test Lab Craig McKenzie and Patrick Legge are The Test Lab. Two guys with an obsession for trialling all things related to swimming, riding and running and telling anyone who will listen what they think. Having 20 years each in the sport, they’ve seen the good, the bad and the ugly, but always loved the innovation triathlon brings to the world stage. Craig raced as a professional triathlete, winning 4 National Duathlon titles, and has worked as an exercise physiologist, osteopath and coach, while Pat has built a career running a personal training, massage and coaching business, working with State, Australian and World Champions, including Australian Olympic and Commonwealth squads whilst competing himself.


Sleak: Patrick Legge from The Test Lab taking the Coros Frontier Helmet for a test ride.

‘Coros Helmets’ and you are connected. All that is left is to attach the smart remote to your handlebars or stem and away you go. So, what is it like out on the road? Well, it really is very good, surprisingly good. When listening to music the quality is great, it lacks a little base, but these aren’t ear buds after all, especially when you consider the fact that you can hear all the traffic and other riders around you. In fact, you can hold a normal conversation and still hear the music easily. If you want to pause a song or skip a track you just hit the pause or skip button on the smart remote. If a call comes through, answering is as simple as hitting the answer button on the smart remote, which is the same as the pause button for the music. Much like the music, phone calls are clear and easy to hear even while riding on a windy day. What is even more impressive is the wind

resistant speaker. It is located in the front of the helmet on your forehead. The location protects it from the wind and rushing air and does a ripping job. The only potential problem we could see was damage from sweat on long hot rides. Although not having the helmet for a long time we can only assume that this has been taken into consideration and dealt with in the design process. The next design feature of the Coros Frontier helmet is the Emergency Alert System. To be honest, we didn’t test this because, well, we didn’t feel like crashing. But if it works as well as the other features then we are sure there would be no problem with it sending an emergency message to your selected contact with your GPS location. Simple and effective and great for peace of mind when you are out on a long solo ride.

The ability to listen to music and field calls while still being able to hear traffic and other commuters around you would be invaluable. — The Test Lab

The last two features of this helmet are the Coros App and the Walkie-Talkie. Now as we didn’t have a second helmet or the optional walkie-talkie unit, we can’t really comment on the effectiveness of this feature but can see some useful applications, which we will mention later. The Coros App allows you to record rides, much like Strava and Garmin Connect amongst others, and also set up routes. Through the Bone conducting discs the app can notify you of your speed, distance travelled, ride time, as well as notifying you of emails and texts amongst

Tucked away: The mic is positioned inside the front of the helmet. Australian Triathlete |


tech talk Road Test

Product Tested: Coros Frontier Smart Helmet

Photo: Š xxxxxxxx

Well hidden: The research and development have done an excellent job of effectively housing and concealing the componentry.

other things. You can also receive directions for routes you have set up should you not already know the way. A very convenient addition for when you are in unfamiliar locations. Who is this helmet for? Well, pretty much everyone but we can see straight away that it will appeal to commuters on a day-to-day basis. The ability to listen to music and field calls while still being able to hear traffic and other commuters around you would be invaluable. The same can be said for those solo training rides when you need to get that long ride done, and you are on your own.

The ability to take calls would also be great for those of us who are often on call, in their day job and need to be able to answer important calls. Doctors and other emergency responders spring to mind. And then there is the walkie-talkie feature. As we mentioned earlier, we can see some useful applications for this. While being able to chat with your mates, in the pack, and organise a surprise attack on that one mate who always jumps early might be fun! It is the benefit it offers coaches that is of interest to us. The walkie-talkie feature allows coaches in a big group, or separate groups on the same course, to

The walkie talkie feature allows coaches in a big group, or separate groups on the same course, to communicate while still riding. — The Test Lab 54

| Australian Triathlete

communicate while still riding. Should a group be split or someone run into trouble coaches can speak with each other and ensure everyone is safe and looked after. A fantastic feature when duty of care is taken into consideration. Lastly, on a ride with one of our mates, who happens to be a quadriplegic and rides a recumbent bike, we lent the Coros Frontier helmet to him. It was a game changer and allowed him complete freedom to answer calls and listen to music while feeling safe and secure with his surroundings. The only thing that would have made it better for him would be voice activation but that is really a small thing. At $249 the Coros Frontier is a good looking, very affordable helmet with a tonne of features that make it a great day-in-day-out training and recreational helmet which is compliant with Australian and New Zealand standards. We would happily recommend to anyone. To find out more or to purchase your own head to

tech talk save/spend/splurge Save


KMART Superhero Socks Add some fun to your everyday wear with this awesome pair of superhero-themed socks. Fabric Content: Cotton, polyester and elastane .



Ridge supply Skyline Dawn Edition Ridges of blue influenced by the dawn, any cyclists favourite ride time. Composition: 60% Nylon, 39% COOLMAX® EcoMadeª, 1% Lycra®. THE SKYLINE-DAWN EDITION is the evolution of the original Skyline, but pays homage to all those rides where we are out riding on DAWN PATROL before the sun comes up. 6” Single Cuff Aireator. Made in North Carolina.



MAAP Block Stripe Sock A supportive, comfortable cycling sock with great casual appeal. Proudly made in Australia using a cotton/nylon blend, they feature an open mesh at the top of foot for added breathability. Features -- Made in Australia. -- 6” cuff. Mesh top of foot for added breathability.

Product: Cyling Socks (Unisex)

Happy Socks Stars Sock Start seeing stars! Vibrant and fun, star socks feature stars of all different sizes and colours including red, pink, orange, yellow, blue and green. Against a dark blue background, the stars show brightly. Crafted from knitted combed cotton, star socks are cozy, sleek and snug providing men and women everywhere comfort all day and night long.


Sako7Socks Chartreuse Edition The Socks Maketh The Kit Global leader, Sako7socks, have premium qualities that set us apart including: -- A high thread and stitch count, for premium long lasting socks -- Excellent ventilation and breath-ability to take you the distance -- A no slip 6” cuff for that perfect fit around the ankle area. Form fitting perfection. -- Proprietary yarn retains color fastness wash after wash. They will look as bold now as they will a year from now! Literally.

CAPO Cycling New Active Compression 15 Socks – 11 Colours New design for Spring 2016! Increase circulation and improve performance and recovery. 200-needle construction Olefin® yarn, single-layer ribbed texture for breathability, comfort, and durability. 15cm cuff. www.capocycling.



Australian Triathlete |



M US I N GS It’s race 1 week! t e x t a n d p h o t o g r a p h y s u p p l i e d b y S i r i L i nd l e y


ace week. It’s what you have waited for, for days, weeks and months. Working tirelessly every single day to master the swim, the bike and the run. To get stronger, fitter and faster so that you arrive on that start line, confident, well prepared and in a position to achieve great things. If you have prepared meticulously, and also had a bit of luck, you will arrive at race week, healthy, strong, and excited for the great challenge ahead. Hopefully these meticulous preparations have seen you achieve all the small goals you have set for yourself along the way. You have worked hard. You have done the work necessary to arrive at this race ready to rumble! In my experience as an athlete and coach, I have seen how delicate our minds become once we approach race day. I will discuss a few phenomena that I often see with my athletes, and with others.


| Australian Triathlete

Doubt creeps in

No matter how well prepared you are, no matter how confident, as race day approaches athletes seem to torture themselves with questions like “Have I done enough?” “Am I as fit as I think I am?” “When my coach tells me I am ready, is she/he telling me the truth?” “Was the speed calibrated properly on the treadmill I have been using?” “What if it wasn’t as fast as it said it was?” “Am I at the right race weight?” “Have I prepared

Siri Lindley A world champion athlete herself and now one of the most revered triathlon coaches in the world, Siri enables athletes to become the champions and the people they were born to be. With an ability to see things in people they cannot see in themselves, Siri is driven by a unrivalled passion for triathlon and the people within.

Siri Lindley well enough for this exact course?” “Will I be able to handle the heat?” The list goes on. I don’t know why we as athletes suddenly torture ourselves with these questions on race week. To combat this, the first thing I tell my athletes is to go through their training logs and look at the last week’s, month’s and year of work they have been doing. By doing this they will be reminded of the amazing work they have done, the awesome progress they have made, and how far they have come. They will be reminded of the hours logged, the laps swum, the kilometres ridden and run. They will remember the strength sessions and the technique sessions, and, most importantly, the fun they had doing it! This is a very simple way of presenting yourself with the facts. This should give you an honest confidence and a very clear picture of your fitness, strength and preparedness for this upcoming race. Make sure you do log your training in a handwritten log. Write about how you feel and the progress you are making. The great days, the tough days, the PB’s, the fears faced and the goals accomplished. Looking back at these things is a great way to remind yourself how much work you have done, how far you have come and how ready you are!


Phantom niggles

As an athlete, I remember going into race week and suddenly something that was just a faint ache was a horrible pain and probably a terrible injury. I remember feeling it get worse as race day approached, and thinking, “Gosh darn it, how could this happen now?” But this wouldn’t stop me. I would just be extra conservative about getting my rest and my massage, about eating and hydrating well, and preparing everything else to the best

When nothing is sure, everything is possible. - Margaret Drabble

of my ability. The race would go on, I would (hopefully) have a great day. Soon after I crossed the finish line, my mum would approach, give me a huge congratulatory hug and say, “Oh my gosh, how was the injury?” I would stand there confused, wondering, “What is she talking about?” I would then remember that so-called injury I had felt pre-race and would just reply, “Thank the dear lord, it was absolutely fine, and somehow I can’t even feel it anymore. How lucky is that!” I believe these phantom niggles present themselves to keep us in check. To keep us from training too hard, or doing too much before the race. They are created to remind us to do all the little things. To eat well, rest, hydrate and self-massage. So, for me, these phantom niggles were almost a little guardian angel that protected me from overdoing it. They ensured that I stood on the start line ready to give it all I had with gusto! If you do in fact have a niggle, I can guarantee you, it will feel like it is getting worse throughout race week. Not worse for real - in your mind. It will feel sorer, tighter, achier, whatever. As long as you are

not training hard on it, and doing things that will exacerbate the problem, you can feel quite confident that it has not become worse through rest and recovery. So be brave and have faith that it will be just fine.


Expectations come barreling in

Your training has been spot on. You are fit, strong, fast and ready to have your best race. Fantastic! But, you cannot go into race week preparing yourself for your “best race ever!” If you expect everything to go perfectly - to swim this exact time, to bike this exact time and to run this exact time, for a PB time overall, watch out! You are setting yourself up for a disaster, in my opinion. Once something goes wrong, and it always does, in nearly every race, for everyone, what happens to your mindset? It is hard to accept a mishap when you are expecting perfection. So the mishap then can seem like a literal disaster and can derail your best laid plans. So, instead, I recommend focusing on the following – Training has been going great. You are fit, strong, fast and capable Australian Triathlete |




recognise her. I would leave my car keys somewhere and have absolutely no clue where to find them. I would park in a crowded parking lot and spend hours trying to find my car after only just parking it 10 minutes prior. Race brain can be a bit dangerous as far as crossing streets and stepping down sidewalks, banging your head or walking into lampposts. Don’t laugh. I say this because I have done them all! So, be super aware when walking around. Wrap yourself in some bubble wrap and stay away from dangerous situations. Be extra aware while out on your bike, or driving your car. Trust me, we all get a bit ‘blonde’ race week so best to be aware!

5 of racing better than ever. Come race day, there are a lot of uncontrollable’s. Realise that on race day, you will take care of two things: Your effort and your attitude. Your effort means giving it your very best every single step of the way. This means your best effort swimming, biking and running. It also means hydrating properly, fueling properly and laying out a good race plan. It means managing your thoughts and being as efficient as possible every step of the day. Controlling your attitude means being as positive, enthusiastic and proactive for as many moments as you can. If you cannot be positive, be proactive. Think about holding your form together, keep yourself motivated and laser focused by staying in the moment and doing the best you can in every moment.


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If you start thinking negatively, change your thinking! Negative thoughts lead to a negative performance. Positive, or at least proactive thinking leads to a positive performance. Your effort and attitude are the only things you truly have control over in every race. Control these and you will most likely have an awesome day! Keep your goals process related, stay in the moment! Do not think outcome related thoughts mid-race. This is debilitating and limiting. So, stay away from these thoughts. Focus, instead, on you and on executing your plan and you will race to your potential. Of course, we all hope for a little luck as well!



Save your energy for the race. I see a lot of age groupers training way too hard in the days leading into the big day. They want to see how fast they can go, how hard they can push now that they have tapered a bit. They hammer down the road passing all the pros riding leisurely to spin their legs out pre race. Keep your best effort for race day! Do not go to the well in the days leading into your big race. Keep active and moving to tire out some of those nerves, but keep it easy. Eat well, hydrate well, put your feet up and enjoy this well-earned taper. It will serve you well on race day. Good luck, everyone! I hope these little tips will help you arrive at the start line in the best position possible to make your dreams come true! Wishing you all the very best, Siri Lindley.

Race brain

I used to get race brain in the week leading into my key race. I would get so laser focused on what needed to be done on race day that I became a bit of a mental marshmallow in my world. I could walk right by my best friend in the street and would not see her, I would not

@siri.lindley.3 @SELTS @sirilindley

12 March 2017


Australian Triathlete |


with Willy Dan Wilson

Cold As Ice I ’m not a fan of the cold. Given the fact that I a) am from Queensland, and b) have dodged the last 10 years of Brisbane “winters” by being abroad in Europe, the more shrewd reader might point out that I have about as much experience with the cold as Donald Trump has with prefacing speech with thought. Indeed, such a shrewd reader has a very good point. It’s this lack of experience that causes me much consternation on the odd occasion when the mercury dips below, say, 20 degrees. To find the last time I trained all the way through a Brisbane winter, you’d have to go back to at least 2004. At this stage of my career, the winters were tough. It wasn’t so much the temperature that was the problem, rather the fact that I was a young, broke, sponsor-less athlete who didn’t have an article of winter clothing to his name. There were about four of us in the training squad in the same boat, so we decided to fork out for some arm warmers, and then get a bit inventive to try to beat the cold without spending any extra cash. We’d wrap our feet in glad wrap in between double layers of socks, layer multiple Bonds singlets under our jerseys, and wear gloves that, whilst they were not designed with cycling in mind, did a passable job of keeping our fingers warm. The final and most important ace up our sleeve was our well-rehearsed start procedure. We’d arrive by car, heaters blazing, fully kitted up and ready to roll out. We’d stay in our cars until everyone had arrived and was ready, then a toot of the horn was our starting gun, and we had 30 seconds to whip our bikes out and get riding. The idea was to go full gas time


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trialling until the sun came out or we blew up. Looking back, it was great training in learning to hold a tight wheel, as the closer you could get to the wheel in front, the less cold wind would whip through the lamentably permeable layer of Bonds singlets. Sometimes the plan would work, and we’d be able to keep the pace high enough to stay warm until the sun came out and things warmed up a bit. Sometimes, however, the plan would fail, and either the sun wouldn’t come out, or we’d bonk and be unable to ride hard enough to maintain a high body temperature, in which case you were left with the prospect of grovelling with broken legs and a rapidly cooling lather of sweat as you gradually got colder and colder for the rest of the ride. One such time, I suffered the final indignity of having to furiously massage my hand for 30 mins post ride, as my hands were too cold to work my key in the car door. It made, if nothing else, a strong case for the benefits of keyless entry. Times have changed since then – I actually own a pair of leg warmers these days, although there are occasions when

I’ve still been caught out. A few years ago at the Kitzbuhel WTS, we all got a lesson in the unpredictable nature of the Austrian Alpes. When we dove into the water, it was a pleasant 20 degrees and blue skies. Then 1500m later, the temperature had dropped by 15 degrees, it was belting with rain, and a cruel Alpine wind was howling. Cue mass crashes, hypothermia and loss of limb function among the majority of the field. I remember having massive concentration problems, casually dropping the wheel of the rider in front, forgetting that I was racing at the time and it was to my advantage to stay with the main group. Taking off my helmet took a solid minute of fumbling with the clip, by which stage I had stopped caring about the race and could think of nothing but wanting to be warm. Back at the hotel after the race, there was a line up to the spa, where we all huddled around telling war stories like we’d been in Vietnam. Luckily, such races have been a rarity, otherwise it would have been very tough logistically to get 70 athletes crammed into cars with the heaters running before every WTS race…

About Dan Biomechanically denied his dream of becoming an NBA superstar, Dan Wilson has been racing the ITU circuit for over seven years representing Australia at Junior, U/23 and Elite level. His results have ranged from winning a World Cup to finishing only with the aid of glow sticks. When not “at work” training three times a day, he incompetently plays the guitar, competently sips short blacks, and fervently studies the underground metal scene. and Twitter: @dan_wilson_



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SEXTON’S Scribble...

Brendan Sexton ©


Overcoming Planning Obstacles


lanning is a wonderful human behaviour. Planning gives us greater control over our future and the events and occurrences that happen around us in our lives. Knowledge of a plan and what is going to happen in our lives before it has happened can give a sense of comfort and sense of purpose. Planning has won wars for nations, helped ancient civilisations survive deadly winters and


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has landed humans and their machines on celestial bodies. Planning also makes for successful and happy triathletes. Immense amounts of planning can be laid down and implemented in a single triathlete’s race season. From the initial conception of an idea to compete in a specific event, there is the long-term training plan, which is then broken down into various training phases that would then be mapped out individually, in a

specific order, each with specific outcomes in mind. Within these phases, there are the weekly schedules that are calculated to contain the right amount of training and recovery whilst carefully balancing this with the other commitments of an individual’s life - like a hay fever sufferer walking a tightrope above a botanical garden in high spring. Each and every training session is planned with specific goals that tie into each

Brendan Sexton As a youngster, Brendan’s life ambition was to be the fifth Teenage Mutant Ninja Turtle. That didn’t quite pan out. But triathlon did. A decade on, he’s still at it. @kung_fu_sexton

training phase and ultimately the event itself. Planning for the event itself is obligatory. Whether competing at the local pool or at a far-flung corner of a little known nation multiple flights (and poorly executed translation aided by dubious hand gestures) away, triathlon is one of the most ridiculous sports to plan for, not only for the arguably insane fact that we are actually preparing for three sporting competitions in one, but that the location, weather and climate, and event distance, can vary the planning of an event to an enormous degree. So much thought is required for swim, cycle and run wear, pre and post event clothing, nutrition, transition equipment…. A tri newbie’s mind boggles at the logistics required just to knock out a local enticer event. Even the most seasoned tri-geek will have a mental checklist to run over the night before a

options. A coach can act like a GPS, setting the course and directing as the journey putts along. Switching through the training phases – suburban roads to highways, highways to motorways – is progress on a larger scale. Day-to-day training sessions – intersections, exits and lane changes – are more frequent and may not feel like progress individually, but strung together over time bear significant progress. Planning ahead is an absolute necessity for triathletes to some degree or another. Constructing a route, following the directions and sticking to the road will most likely see goals achieved and successes relished. So what is a triathlete to do when a constructed plan is unable to be followed for reasons beyond an athlete’s control? If the plan that was the path to an athlete’s ultimate target is blocked and the journey is a failure, turn

It’s about overcoming obstacles, finding a way to reach the destination one way or another. — Brendan Sexton race (and we will all forget something eventually, just always have “tri-suit bottoms under wetsuit” at the top of that checklist, trust me!) Planning, or mapping, out the route to the success ahead of an athlete is the smart thing to do purely because it gives the athlete the comfort of knowing that there is a road connecting their current position to the destination of their goal. That doesn’t mean there aren’t other route

around and head home, right? Of course not! Planning in triathlon is a necessity to a degree, beyond that it actually becomes a luxury. When a plan is set, so many variables that cannot be controlled are not accounted for. Long-term plans can be thrown into chaos due to injury, illness, work and personal commitments and an infinite number of other effects that become road closures, roadwork’s, unexpected traffic or your own engine

trouble. On race day similar obstructions may (and sooner or later will) impede on the perfect plan, closing the express lane to success. Swimming off course, flat tyres, miscalculating nutrition on the run – these uncontrollable disruptions happen to the most prepared athletes at every race. This is where the on-their-toes triathlete appears. As technology improves so does my analogy: a good GPS, these days, will sense disruptions to a planned route and give the driver an alternate option (sometimes several). Of course, these alternatives may be longer, bumpier, sometimes frustrating and occasionally seem never ending. But that’s the brilliance of triathlon – it is more than swimming, cycling and running. It’s about overcoming obstacles, finding a way to reach the destination one way or another and appreciating the journey, long or short, once it has been completed. It is near impossible to predict obstacles in our planning. The most experienced of us might seem as though our luck improves the longer we compete and unexpected challenges diminish over time, but, for the most part, experience has taught us to accept a route change at any point of the journey. This, of course, doesn’t mean the less experienced can’t also be as mentally pliable. Even the greenest of us can be as prepared as an updated GPS by understanding that planning is necessary for progress but at some point, a plan B (and C and D and E) may need to be developed and followed and that then is the best plan. Formulate and embrace your plan for your next event no matter how rudimentary or meticulous it is. If we can all be prepared to adapt and reformulate who knows, maybe triathletes will start being recruited for the first manned trip to Mars… Australian Triathlete |


Flying for Triathletes

text by Jodie swallow |photography by


s I’m writing this article I’m sitting uncomfortably on a shitty Ryanair plane listening to the wailing of a disgruntled two year old as his jellybeans rattle around the flight deck. Younger versions of me are pretending not to be irritated or judgmental by the incessant noise. These days, I’m glad for the child. The worst flight I have ever experienced was a similar ‘luxury’ cruiser that flew from London to Barcelona. Well, by London, they meant Stansted and by Barcelona, they meant Girona, each an hour away


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from the actual city they claimed to be. That flight was mayhem! People dragged from e-cigarettes at will. The overheads appeared to have been mistaken as a duty-free mini-bar. Slurring customers devoured numerous cans of coke as mixers from the bedraggled flight attendants who had resorted to rationing toilet rolls to the patrons due to sanitary abuse (by adults!). My fiancé James met me in Girona. Ironically, Girona was exactly my desired destination, which was great for me. This is the silver lining of being a triathlete on budget airlines. They fly to the race

destinations, which are usually way clear of the prime real estate of the city. James collected me from the airport. He said that the rabble was fighting as they exited customs, rolling over each other, punching, kicking and screaming through arrivals. Flying is a peril of life as a professional triathlete. Travelling is a perk. But flying, not so much! Although we fly often and far, we fly in economy - such is the payroll of our profession. It seems like everyone gets more upgrades than me. Although I’m sure this assumption might be down to my

Jodie Swallow Jodie Swallow is a world champion, Ironman champion and Olympian. Not one to shy away from an uncomfortable but necessary conversation, Jodie Swallow is guaranteed to keep you thinking. Follow her at

Jodie Swallow jealous perception and/or the perfect life as often depicted on the Internet. Over the 20 years of sporting travel, I have flown business class a total of four times. I often think back to those times and remember them vividly - especially when I am sitting in economy on the 11th hour of a 12-hour flight. As this is the Kona edition, and because Kona is at ‘the arse end of the world’ (I use this expression because I have recently learnt that they use the same idiom in Catalonian, thus expanding my potential readership), I will focus on ‘flying for triathletes’ in this piece. If you are budget, hyperactive, intolerant and easily stressed - this one is for you! As a travelling pro, I do not always have firm plans when it comes to total number of journeys. For instance this month I will travel from Girona to Kona and back to

Baggage policy This is crucial – know the policy! Cheap airlines are often the best for this. They often have a one off bike fee, allowing a weight of 30kg for a set fee. My packed bike with two wheelsets often only comes to 22kg, so tools, shoes, helmets and wetsuits can then be cleverly disguised in there. The only rule here is to know the policy. There are a few airlines to never fly with a bike because they charge extra per every kilogram over 23kg (some over 30kg) at an add-on of up to $45 per extra kilo. This is justified to be one percent of the business class fare per kilogram. So, get it wrong - that’s a lot of money! Seb Kienle once tweeted that when flying with Singapore Air, an 11kg excess (over 23kg) cost him $935. Crippling!

Embrace it and try to relax about the inevitable bumps and delays that occur along way. South Africa via the UK. The best type of ticket for this type of journey is a multi-city one, which you can book on a search engine such as Skyscanner quite easily. Airlines often charge as much for a one-way ticket as for a return ticket because they incorporate the fuel that would be used to return a plane to the origin. A multi-leg ticket includes onwards cities in that equation, so it is the cheapest way to do it. As a triathlete, the following are a few things that you must bear in mind when you book tickets.

Turnaround time Some countries require you to collect and resubmit your luggage at the first landing point of entry. South Africa, the USA and Australia are such countries. You also need to clear customs in these countries. Recently in Sydney, I had to catch a bus from the international to the domestic terminal. The transfer time needed is not really considered too much on some travel search engines so it really takes a little investigation to check whether it is doable.

I’ve switched terminals between flights in Singapore in 35minutes, although granted I starved for the remaining 11-hour flight and nearly had a nervous breakdown en route. Likewise, I have stood in an immigration line in LA for two hours and missed my connection. Some of it is hit and miss but with knowledge, it is good to try and avoid the misses as much as possible.

Cancellation policy CheapOair is brilliant for this. With the inevitable rescheduling needed in an athlete’s career, full refunds make me very happy.

Visas Visa is a four-letter word; I’m sure I don’t need to remind you Aussies. James travels on the ‘Green Mamba’ of South Africa (the South African passport). Or doesn’t travel, as the case may be occasionally. Sometimes a delay due to immigration is uncontrollable but it pays to plan, apply and follow-up as far ahead of travel as is possible. I know James – not always possible!

Bike friendly flying Virgin fly bikes for free thank-you Virgin Air. Emirates have just changed their baggage allowance policy to 45kg - thank-you Emirates. There are bike friendly airports like Girona and Geneva that get bikes out first, without issue. Then there are other airlines and airports that really don’t, like Heathrow. Baggage handlers don’t seem to take note of ‘fragile’ stickers. To be fair they probably work very hard and a bike represents yet another 30kg barbell to Australian Triathlete |


Jodie Swallow also better if you have food poisoning or (I imagine) a hangover - not dissimilar conditions to the 48 hours following an Ironman. The ‘trophy card’, or the ‘in pain card’ or even the ‘race rucksack card’ are pointless I’m afraid. Nobody cares. Everyone wants three seats and no armrests! Sometimes you can gamble with friends who are on an aisle seat, with a window and a nice free seat between them. More often than not, though, you end up sitting away from your mates, sandwiching a 20 stone single obstacle. But I still sometimes try it.

Flight timing This one is often underrated. The most painful time to fly is 48 hours post race, which is often exactly when you need to get home. I have had less anguish immediately post race before the swelling has begun and when sleep is guaranteed. Saying that a 1am long haul flight after a race, post bike pack and debrief, is never ideal. God, I wanted to die.

hoist onto a conveyer belt. So as a travelling athlete, pack wisely, pad generously and take the time to protect your precious bike. Dismantle the handlebars, take the pedals off, detach the derailleur, use a torque wrench and do not pick the easy option of bike bag brand in preference to 30 extra minutes of packing. I have done this and regretted it. Ask around for recommendations from cyclists about brands for bike bag preferences. The most stressful ordeal is to turn up at a race with a broken bike in travel.

Seat position Assuming there is no way out of cattle class there are ways to be more comfortable in it. Aisle seats are better after races when your legs throb and you begin to de-swell. They are


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Sleeping tablets Just an hour

Drink Don’t only drink water, drink electrolytes too - they really make a difference. Flying to races means your aim to stay healthy and ready for racing, and your preparation in the lead up to the race may be jeopardised with bad planning and time control. Hydration helps digestion and helps your body adapt to jet lag. When changing time zones, with early starts and especially when flying east (forwards in time), your body’s natural rhythm can get thrown out. This can hurt Ironman performance. Eat fibre, from salad/vegetables and fruit (buy in duty-free if need be) and don’t just rely on the standard airline food, which is often provided at weird times of the day. What is the most important consideration of flying? As mentioned above travelling is a perk of sporting competition. However, you can’t travel quickly without flying. So use it as an opportunity. Embrace it and try to relax about the inevitable bumps and delays that occur along the way. Never postpone a race, a visit, or an experience because of travel. The joy of the experience will always supplant the tedium of the day spent to get there. Whether you are riding and immersed in the lava fields of Kona, the valleys of Switzerland or the wine farms of South Africa you will rarely regret a journey to get there, no matter how bad. Travel well, Jx

from Melbourne Individual & Relay Team entries available 50 x IRONMAN 70.3 World Championship qualifying spots One of my good friends swears by these but I have had some problems. I tend to struggle through the nausea and the drowsiness, talk crap to strangers and make bad decisions on flight arrival. Test any sleep aids prior to flying because landing in a foreign country, driving on the opposite side and adjusting to different time zones is an energetic process, one that requires full concentration and alertness. Don’t drive tired or drowsy. Book into a hotel if need be. Carry chargers, earplugs, earphones, and a cushion, massage tools and most importantly food, no matter how short a flight is supposed to be. The longest I have been kept on a runway is four hours. Add a potential delay to the total flight time and a hungry tummy, and the average triathlete is going to have a problem.

@jodie.swallow @jodieswallow @jodiestar

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19 February 2017


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Training TOOLBOX performance

Mirror Neurons text by Tim reed | photography by


arly on, our first son, Oscar, developed a strange but effective method of moving around. He would sort of move around like a soldier moving under barbed wire. It wasn’t until he spent some time with other children who were crawling in a more typical fashion that he switched to the more traditional method. Our second son, Arthur, on the other hand, was different. Watching Oscar, he effectively bypassed the crawling phase and began walking at nine months. After talking to other parents about their second child, this seems to be quite common. Why is that?


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The answer may lie in what are known as ‘mirror neurons’. Mirror neurons are neurons that fire a signal both when an animal acts and when an animal observes the same action performed by another animal. In the 1980s researchers discovered that certain neurons that fired in the promotor cortex of monkey’s brains when they grabbed a peanut also fired when the human researcher grabbed a peanut, meaning that neural connections could be created or strengthened simply by observing another animal doing an action. The scientific understanding of ‘mirror neurons’ is still relatively new, however, their basic role makes very logical sense.

Mirror neurons greatly assist humans and other animals in the learning and refining of gross motor skills needed to survive and prosper. Without them, it is argued, it would be very difficult for animals to learn how to perform highly skilled motor activities like hunting, running, eating, flying, impressing a potential mate, learning sounds necessary to communicate, and so on. For athletes, it seems plausible that ‘mirror neurons’ could help improve performance simply through observing more competent athletes. Using a N=1 example, I realised a long time ago that I get into the best swim shape when I’m

Mirror neurons could help improve performance simply through observing more competent athletes. — Tim Reed Australian Triathlete |


Training TOOLBOX performance

Latissimi dorsi - Clayton Fettel

Triceps - Josh Amberger

The subconcious mind: Tim Reed became aware that he was using different muscle groups when swimming with Clayton Fettel compared to that of Josh Amberger. Effective Riding: Whilst leading a race, Tim became aware that he was subconciously mimicking Uber cyclist Sebastian Kienle’s effective rocking and head bobbing technique. ©NilsNilsen-RedBullContentPool Sebastian Kienle

swimming with better swimmers. The quantity, quality and frequency of my swim training rarely changes. The common link to when I hit my best swim form tends to trace back to swim training blocks where I’m swimming with better swimmers. When I swim with Clayton Fettel, my lats (latissimi dorsi) hurt after the session because I engage the front end of my stroke much more powerfully in a similar way to how Clayton gets much of his momentum out of his very classic high elbow catch style stroke. When I swim with Josh Amberger, I notice that my triceps work more, as sub-consciously I really maximise the back half of my stroke, using my triceps to drive water past each thigh, just like Josh does (minus his better speed and power).


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Similarly, I feel I have developed a different cycling style by watching triathlon re-runs on the trainer. I have always been told that it is better to keep the body still while cycling but many of the great riders like Sebastian Kienle don’t do this and appear to implement a rock and rhythm motion into their cycling. For me, there was no conscious decision to start rocking when I was riding, but I remember realising, while leading a race a few years back, that I was rocking and head bobbing along just like Kienle. Running is no different. Regularly watching many of the great runners in the sport has helped me to implement a much stronger arm drive from the elbows resulting in faster running. So, what can you do to take advantage of these clever little neurons to lift your performance? The most obvious thing is to train with people that are better than you. Perhaps it is not surprising that a squad environment, often allows rapid improvement in total performance, not to mention all the other motivational benefits of training with others. Of course, it may not always be practical to train with a squad. Many of us cannot fit our schedule in with a squad’s training times or we may not have better performing athletes available to reap the benefits off. In this instance, perhaps the next best thing would be to watch as much high-performance swimming, cycling and running as possible. For example, you could get more out of your trainer session by watching something relevant to triathlon compared to watching Netflix. Mirror neurons also emphasise the potential value of visualisation. It is well accepted that you can strengthen the neural connections of performing a skill simply through practising that activity in your mind. Even for sceptics, there is nothing to lose by trying it. With everyone chasing ‘free speed’ through technological advances we often ignore the one clear trend in sports science research of increasing evidence that our brain is hugely responsible for our performance. Switch it on to switch on better performances.

The most obvious thing is to train with people that are better — Tim Reed than you.

Australian Triathlete |


Training TOOLBOX Holistic Endurance

Race travel How to stay healthy while on the road

text by Sarah grove | photography by


he lure of a ‘racing holiday’ is becoming extremely popular. There is something about travelling to a race that provides that added excitement to race day. Landing in a new location, travelling with family or training buddies, experiencing a destination that you only ever dreamed of competing at, a location you may not have visited otherwise - it all makes racing that much more memorable. 
However, there are additional aspects of travelling to a race, that need to be considered if you


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want to toe the start line in the best shape possible. You need to consider when you are going to arrive, you need to familiarise yourself with the location, work out how you are going to get around, assess the weather conditions, work out the time zone, your taper and your nutrition. There is a lot to consider. Travelling can have a big impact on your health, which can ultimately affect your performance on race day, so planning ahead is important. As an athlete, there is nothing worse than travelling to your destination and

picking up a bug during race week, or feeling flat and under performing on race day because you didn’t recover from the travel. This can be avoided with some pre-planning and looking after your health while travelling. The following is a list of key strategies you can adopt when preparing to travel to your next race. Keeping these simple strategies in mind can help ensure you don’t derail all your hard work and ensure you get to the start line fit, fresh and healthy.


Plan your nutrition

Sticking to your normal nutrition regime while travelling can be challenging. If you plan ahead you can help alleviate the stress and energy in searching for food. This can help you make smart nutrition choices while travelling.


Boost your immune system

Travel can be an exhausting process especially if it is long distance or if you are travelling through different time zones. Travel itself is a stress on the body and can compromise your immune system, making you more susceptible to picking up an illness or infection. Boost your immune system before you leave by consuming foods high in vitamin C and other immune enhancing nutrients. Chat to your nutritionist or naturopath if you are unsure what is right for you. Also, minimise unnecessary stress before you leave, such as physical stress from training and mental stress from work. The stronger your immune system is the less susceptible to illness you will be. So get boosting! 


Get a good nights sleep

Sleep has a huge impact on your immune system. Trying to stay awake before a long haul flight with the aim of sleeping during travel is a disaster waiting to happen. Travel is an exhausting process so getting a good nights sleep leading into your travel day will help lessen the stress on your body. Try not to rely on the sleep you will get on the plane or in the car. The quantity of the sleep will most likely be interrupted and the quality compromised. This means you will miss multiple nights of good sleep! Ensure you prioritise sleep the days prior to your departure. The same principle also applies to the days leading into race day. Knowing that sleep the night before race day can often be restless, stock up on quality sleep leading into the race and don’t be afraid to have naps on the day you arrive at your destination. 

a. Plan ahead Know the area you will be travelling to and where you will be staying. Research where supermarkets, cafes, and restaurants are located, and what time they open and close. I have been caught out in smaller towns where the supermarkets close at 5pm! Plan ahead when and where you will shop and eat so you don’t waste time wondering around in search of food, or settling on something you wouldn’t normally eat. The last thing you want to do is derail your race through lack of planning. 

b. Don’t leave home empty handed Always pack some healthy snacks – just in case! Having food on hand will help prevent getting stuck hungry, or making a choice you wouldn’t normally make. There are lots of fresh snacks you can travel with. If you are driving, pack an esky with healthy snacks such as nuts, bars, protein balls, trail mix, crackers, peanut butter, and so on. If travelling overseas, check what you can take with you onto the plane and what you are allowed to take into the country. Having a good supply of snacks on hand will help ensure you don’t let your nutrition slip and will come in handy for emergencies. 

c. Race nutrition Don’t assume you will be able to purchase your preferred race nutrition at your destination. Ideally, it would be great to bring your race nutrition with you. If you can’t, research places where you can get your hands on this and make it a priority when you arrive. I’ve often seen supermarket and bike shop shelves empty at races as every other athlete has the same idea! If you can’t take your race nutrition with you, get it sorted as soon as you can when you arrive to avoid the stress right before race day.

Travelling can have a big impact on your health, which can ultimately affect your performance on race day. — Sarah Grove Australian Triathlete |


Photo: © xxxxxxxx

Training: Go for a short walks or easy jogs rather than longer sessions.


Drink water: Low humidity and dry air can cause dehydration on aeroplanes.


Hydration, hydration, hydration!

The humidity onboard an aeroplane is low. This dry air causes gradual fluid loss. Most people notice this, as their skin feels dry after flying. This dry air slowly dehydrates you if you don’t keep your fluid intake up. Unfortunately, water access on a plane can be limited - notice how small the rations of water are! To avoid dehydration, bring a bottle of water on the plane with you and don’t be afraid to ask the cabin crew to refill for you. If travelling internationally, pack an empty water bottle and fill up once you are through check-in. You may also like to pack electrolyte tabs or sachets for additional hydration, particularly if you are flying to a warmer climate.


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Go easy on the training

Traveling itself is a stress and can take a lot out of you due to the lack of sleep and other external pressures. Most of us know the feeling of travelling and feeling horrible on arrival - the body just doesn’t feel the same as when you left. With this in mind, I recommend avoiding long or hard training sessions after you arrive at your destination. Instead, once you settle in, go for a short walk or jog. This will help your body to catch up and freshen up. Yoga is a fantastic way to help stretch and lengthen your muscles that have been stagnant while travelling. 

Pack the sanitiser

Traveling on a plane or to a new destination means you will be exposed to a lot more people, and that means the potential for a lot more germs! Germs lurk in hidden places such as toilets, on door handles, on armrests and on tray tables. This means a higher risk of getting sick. When travelling whip out the wipes and disinfect your seating area. Also, use wipes after moving about or going to the bathroom. If you are travelling by car, think about all the places you too can be exposed to germs such as public eateries, toilets, hotels, ATMs, and so on. Don’t think of this as being germ-o-phobic! Look at this as part of your preparation to remain healthy for your race. Ask yourself, “am I willing to risk all my hard work?” Certainly not!

Training TOOLBOX Holistic Endurance


Book a massage

Massage after travelling has many benefits and can be highly beneficial in helping you recover from travel. Depending on how long your travel is, and how soon before your race you arrive, I recommend organising a massage at your race destination. If you can’t, at a minimum take your roller or trigger point for self-massage and active release. Massage promotes dilation of blood vessels, which in return promotes circulation. It also enhances blood flow,

which then delivers fresh oxygen and nutrients to the tissues and promotes the removal of waste products and toxins. This is exactly what you want after travelling!
Ideally book your massage 3-5 days prior to your race. Ensure the therapist knows you are racing and you are clear on the type of massage you are after. Don’t be afraid to speak up in the massage if you feel it is too deep or too hard. The last thing you want is a deep tissue massage a couple of days out from a race, as muscles can often be sore or lethargic for a few days after this type of massage. The deeper the massage the longer it can take for the body to recover and respond. Know your body and how it responds to massage, and plan and time this accordingly. Whether your travel includes a long car drive, a domestic or an international flight, it is important to put as much planning and focus on this as you do with your training in the lead up to an event. Once you have arrived safe and well at your race destination, you can direct your

energy towards getting organised and focused on your race day, knowing you did the best you could to stay healthy during your trip. This will help ensure you have your best race possible!

Sarah Grove Sarah is a triathlon performance coach with Holistic Endurance and competes competitively at all levels of triathlon. As a coach, Sarah works with athletes of all abilities from beginner to Ironman athletes, with a passion for developing, guiding and supporting athletes from the ground up to help them achieve their triathlon and lifestyle goals utilising holistic principles for optimal performance outcomes while maintaining a balanced, nourished and happy life. For more information,

Australian Triathlete |


Training TOOLBOX Strength & conditioning

Strength training with a

Kona-bound athlete t e x t a n d p h o t o g r a p h y b y K r i s s H e nd y


eeping in line with this Kona edition I thought I would give you some insight into the type of strength work that takes place in the training schedule of Kona bound professional athlete, Tim Van Berkel. Tim and I have been training together for just over two years and rather than giving you a rep-by-rep insight into the specific exercises he does (top secret stuff!), I thought I would answer some of the questions that I am regularly asked regarding his strength training. There is a


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huge amount that you can take away from this and apply to your own training. You may not be racing the times or power that he is, but there is a reason why his body is able to do what it does. Don’t put this example on the shelf believing it does not apply to you. Anyone who wants to get the best out of their body can follow the principles that we discuss in this article. The main point I want you to take away from this is that like any athlete, pro or age-grouper, Tim had his weaknesses. Although a very successful athlete, he was

not invincible. Until we addressed his issues there was always an inkling of doubt, in his mind and in ours, when lining up on any start-line – “How long could his body hold out this time?” After working together on these issues by incorporating strength training into his program, Tim is now able to hit high levels in the pool, on the bike and out on the run (with coach Dan Plews), day in day out, week after week. This has set him up for what has been his most consistent season so far.

What has been the secret to improving his weaknesses? There is no secret, no quick fix and no magic potion! First of all, we had to identify his weaknesses, which we were able to do through some common movement screening techniques. To the trained eye, there is a lot that performing a simple body weight squat or single leg squat up and down off a chair, can tell you. Once we had identified his imbalances, it was then down to Tim to take action and do something about it. I say this because a lot of you who are reading this will probably have been told at some point you have weaknesses or imbalances that you need to address but nothing has been done about it. Tim made the decision to do something about it and he has not had a back issue since he started including strength training into his program. If I were to sum up his secret weapon in one word, it would be consistency. He is a perfect example of an athlete that every coach or trainer wants to work with. He always turns up ready to put the work in. No excuses. He simply gets the job done. Over the last few years, executing his 30-45minute sessions without question has helped build Tim into a far more resilient athlete. This means that when the time comes to put the hammer down his body responds and can cope with the demand, instead of breaking at its weakest point.

Š Korupt Vision

Training: Whilst Tim is training in Boulder, Colarado during the Australia winter, Kriss Hendy with the help of The Strength for Endurance Network is in constant communication to help Tim stay in peak fitness.

There is a huge amount that you can take away from this and apply to — Kriss Hendy your own training. With Tim basing himself in Boulder, Colorado over the Australian winter, I need to know that he is keeping in line with his training. The Strength for Endurance Network ( has helped me connect with Erin Carson and her team at ECFIT Boulder (Endruance Specific Strength Training Programs). These are trainers who I know I can trust to keep Tim on track. There are a great deal of strength professionals out there who have the ability to work alongside your coaches and your current training schedule, and who can help to make you a more efficient, injury free athlete. Check out the Strength for Endurance Network for more information on the closest trainer to you.

Do you arrange his strength training into cycles/ periodisation? This is an interesting question and one that I have discussed a number of times with some of my colleagues. As trainers, our ideal situation would be to work our athletes through a structured periodisation cycle around the competitive part of the season. However, competitions can now be all year round, with athletes having the opportunity to follow the race season all over the world. With this in mind, it is very important to work alongside experienced trainers, as they will be able to design a program that fits best with your specific race calendar. Australian Triathlete |


would be 3-4 repetitions at 85% of 1RM (rep max). However, I would argue that these types of numbers are aimed at trained athletes, with a considerable amount of gym hours behind them. Most of the athletes that I work with, Tim included, have spent very little time in a gym environment. As a result, these types of figures do not relate to you, yet. Instead what I look to do with Tim, as I do with others, is after a good 4-6 weeks of establishing technique and correcting form, we will find his 3 or 5RM and then look to train with these numbers in mind. Why do I choose these figures? Because at the end of the day, I am dealing with an athlete who’s primary focus is on developing his endurance capabilities and not power. To be loading this type of athlete with any form of 90% maximal lifts will only result in injury. My primary goal as a trainer is to make Tim as efficient and strong as possible for both his performance goals, as well as his injury resilience and overall health.

Do you taper for races?

Considering this, most of my athletes who face the same schedule, including Tim, follow a maintenance cycle. This is not referring to his swim, bike or run training, which is methodically organised to suit his goal races. Being maintenance focused allows Tim’s strength training to stay consistent without affecting other training and racing. Initially, when starting out you will need to go through a GPP (general preparatory phase) where you learn how to train and perform the exercises. From here you will establish your level of loading and intensity, then it will be a matter of establishing a new habit, including your gym sessions alongside your current programming. Tim is now at the stage where he is conditioned and has a level of proficiency moving through his strength sessions. He follows a similar exercise routine, with a simple focus on performing all the movements with quality and precision.


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We know this keeps him on point physically and mentally when he swims, rides and runs. Although the sessions will be altered to achieve the necessary overload for improvement there is no need to shock him with any drastic changes. This could jeopardise things during the training week and could have a roll on detrimental effect. Tim usually has his longest rest over the Christmas period, taking up to four weeks off. On his return to regular training, our focus is very much on mobility and activation exercises. We slowly progress back into more targeted sessions, working closely alongside his coach, Dan Plews.

In the lead up towards any competition or race, my focus when working with Tim is that he is comfortable in his own body, so that when he steps onto that start line he is confident that he is firing on all cylinders. The sessions leading into a race will focus on ensuring that he is moving well, with time spent on mobility and activation exercises. There are some sessions where we might spend the first 20-30 minutes working on his hip mobility, taking him through some basic squat technique work, introducing resistance bands and manipulating the tempo of each repetition to ensure that he is activating and stabilising throughout his body. I always insist that he performs his warm-up routine and a couple of exercises up to a day before and even the morning of the race. This is to ensure he is switched on physically and mentally. With regards to time off after races, the first thing to note is that this is race dependent - distance, climate and level of performance all have to be factored into the equation. In general, we look to rest him for a week before getting him back in the gym. Then we will start by focusing on moving well; focusing more on technique and activation.

Does he lift heavy?

What are some the exercises he does in his strength program?

This is another hot topic within the training community. A lot of trainers and coaches use basic gym templates for strength and power and then relate this towards their athletes, i.e. for power, it

One of the most effective exercises Tim performs is the Paused Back Squat or Box Squat. This is where we add a 1-3 second pause at the bottom of the squat. This pause takes away the natural rhythm of

Training TOOLBOX the repetition that we can all become too familiar with. It also forces the body to recruit more of the smaller and more important stabilising muscles to maintain form and to drive you back up to standing. Introducing this technique to your training will quickly highlight a lot of imbalances but in time it will help to strengthen them too. The single leg sprint hold is another exercise that I like to see Tim perform. Although challenging at first, he has now become quite the master! The exercise is fantastic at forcing strength and stability around your lower joints - the hips, knees and ankles. The simple task of lifting one foot off the ground demands your muscles to stabilise and keep you balanced on one leg. This is then magnified even further when we add the transitions. If you’re struggling to perform this type of basic body weight movement without falling over it is time to take action and work on your weaknesses. To sum it up, if you keep asking your body to perform at intensity day after day, you need to give it something to work with. Take responsibility and remove the excuses of no time. Keep it simple and consistent. Be like Tim!

Strength & conditioning

Kriss Hendy

Strength & Performance Coach Seeing the need for better athlete education and understanding with regards to Strength & Conditioning for the endurance athlete. Kriss works with a variety of athletes from age groupers to professionals, developing programs that support and heighten their endurance performance. Kriss is based in Byron Bay with his wife (professional triathlete) Polly Hendy. He has an International client base that use his Online Strength Training Packages. Contact us at: Twitter: khendy3 Instagram: @kriss_hendy

Australian Triathlete |


tips & tricks Stepping up in race Distance -

From SprinT to Olympic text by Nick Croft | photography by D e l l y C a r r / ITU m e d i a And K o r u p t v i s i o n


few factors need to be considered before tackling that next distance. The most obvious factor to consider is your desire to indeed step up the training and to tackle the longer distance. You then need to determine how much time you have available to be able to commit to your new weekly training schedule. Ideally, spending a season at the shorter distance, honing your ‘craft’ is the way to go. However, there are no rules. I have seen athletes new to triathlon go from no previous triathlon experience to sprint distance and then a half ironman all in the one season. But you will perform better, and you will be stronger, by putting the time in rather than fast tracking yourself. While you might want to do it all sooner, it’s better to gradually work towards the longer distances.


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An overview of triathlon race distances and approximate hours needed to train per week, across the three disciplines (swim/bike/run). Any additional core, group fitness or gym training will be additional time needed on top of this. Sprint distance (750m swim/20km bike/5wkm run) time available per week to train = minimum six hours per week Olympic distance (1.5kmswim/40km bike /10km run) time available per week to train = minimum nine hours per week Half Ironman distance (1.9km swim/90km bike/21km run) time available per week to train = minimum 12 hours per week

As you can see in the box (right), the Olympic distance is double the sprint, while the half ironman is more than double the cycle and run of an Olympic distance with the swim increasing by ‘only’ 400m. This relatively small swim distance increase in the half ironman generally draws weaker swimmers to the distance and athletes that may have a running background for example. With the bike being the longest portion in all triathlon events it is the leg that requires the most training time put into it. So, the breakdown for training time invested looks something like this - 50% of training time dedicated to the bike, 35% to the run and 15% to the swim for half ironman. The ratio is a little different for the shorter events with the swim requiring a little more time. So the overall

Š Delly Carr/ITY Media

percentage breakdown may look something like this - swim 20%, cycle 45% and run 35% of training time. If your swim is your weaker leg and you are not comfortable covering the race distances at a steady rate then your time in the water should be increased and your training frequency in the pool should be higher than that of a competent swimmer. Training frequency can be looked at as two sessions per sport per week as a minimum for someone aiming just to finish an event. An additional session may be added to the weaker discipline. For those looking to get a more solid preparation and have the time to do so, aiming for three training sessions per week per sport is recommended. Dropping one or two of these sessions may be an option if needed.

Stepping up – Sprint to Olympic You should now have a season under your belt and have become proficient in finishing your sprint distance events with energy to spare. You should also have the basics under control such as a training routine and possibly a tri club to train with, or access to coached sessions. As is common with a majority of newcomers, you may have tackled sprint distance events on a bike that is not set up for triathlon with aero bars, or a bike that has not been set up properly for you. It may have even been a mountain bike or hybrid/commuting bike. Upgrading your equipment such as your bike is money well spent. There is something for every budget out there and by making even small adjustments, like adding a set of aero bars to your standard road bike, will give you an instant one-minute improvement over the sprint distance and two minutes improvement over Olympic distance events (as long as you use them!). When stepping up to a longer race distance pacing becomes crucial. You are doubling the distances you have been used to Australian Triathlete |


tips &tricks racing and training up to now. So, slowing down and gaining more endurance is the key. Using a Heart Rate Monitor is a great way to learn how to pace yourself on the bike to make sure you don’t ride too hard (as many do), so you have legs left to run. The general guideline for Olympic distance triathlons (coming from the sprint) is, as the distance goes up, the intensity goes down. Getting off the bike, you want to be able to run using your tempo pace, Zone 3

something that you may not have paid too much attention to when doing sprint distance events. During sprint distance events drinking to stay partially hydrated on the bike and grabbing some water at the aid stations on the run would see you through. However, the energy demands increase as the distances increase. For the Olympic distance you may be out there for three plus hours, so the ingestion of easy-to-digest carbohydrates in the form

When stepping up to a longer race distance pacing becomes crucial.

For most athletes making the move to Olympic distance can seem like a huge step. The increase in distance can seem significant but with extra training and dedication, completing your first Olympic distance triathlon is achievable and will feel like a massive accomplishment!

Program notes: •

All swimming is freestyle unless specified

Cycle on flat (or wind trainer) or undulating/slightly hilly terrain – unless specified

Feel free to swap the weekend bike and run around or the mid-week workouts

—Nick Croft

if this will fit in better with your other commitments or if you can train with

of energy gels and sports drinks a needed to keep you fuelled. This will prevent the dreaded ‘bonk’ that may strike during the run. Bonking is where you run out of fuel and typically results in your pace dropping to a very slow jog or even a walk.

a buddy. Please note that the weekly program examples are generic and individual athletes may require modification for optimal performance. It is intended only as a guide for training.

© Korupt Vision

heart rate. If you can get off the bike feeling good, you have greatly increased your chances of having a solid run. Nutrition is also something you will need to consider when stepping up to a longer distance. Race day nutrition is


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Nick Croft Nick Croft is a former professional and Australian Triathlete of the year. A two- time Noosa Triathlon winner and coach for the last 22 years. Nick coaches athletes of all abilities in his home town of Noosa on Queensland’s Sunshine coast and runs Noosa Tri Camps and online coaching through

Below is an outline of a

sprint distance training week with around five hours per week required. Typical Sprint Distance training week = five hours training (Four weeks from race goal). The sprint distance program example is based on two sessions each of swim bike and run with an additional extra short third run off the longer weekend ride to get that run off the bike transition in.








Swim 1500m – 200m warm up, 100m kick, 6x50m – 25m hard / 25m each / 5x100m / 1x200m, 4x50m easy swim down

Bike 20km – 15min warm up Steady aerobic pace – add 4x4min on flat terrain @ Z3 HR / easy 2min Z1 HR between

Run 5-6km – 10min easy / 5x2min @ Z3 / 2min easy / - run steady to complete

Swim 1500m – 200m warm up then add 25m hard / 25m easy for 400m, 4x100m – 50m 1 arm free (25m each arm) / 25m catch up drill / 25m free, 8x50m – hard – 20sec rest between, 100m easy warm down


Run 8km – over undulating terrain maintaining Z1-2HR

Bike 25-30km over flat and undulating terrain in Z1-2 HR Run off bike 2km @ Z2-3

Below I have added an

Olympic distance example week, which brings the training to eight and a half hours per week. Typical Olympic distance training week = eight and a half hours training (Six weeks from race goal).

The Olympic distance program is based on hitting up to three sessions per week in each discipline.








Swim 2km (10x50m easy, 400m tempo, 300m hard, 200m tempo, 100m hard, 10x50m easy)

Bike 30 km 20min easy / 2x10min hard Z3 – 5min easy between Run 2km hard off bike Z3+

Run 8km 10min warm up add 4x5min reps @ Z3 / 3min easy jog Z1 recovery between

AM Bike 40km warm up 20min easy Z1 add 8x3min @ Z3HR with short 1min easy recovery between Pm Swim 2km 400m easy, 200m kick, 5x100m – 25m hard / 25m easy, 12x50m hard, 200m easy, 100m kick


Bike 50-60km steady aerobic pace in Z1-2 undulating terrain Run off bike 3km Z2 Pm swim 1500m non-stop

Run 12km Steady Z2 / tempo undulating terrain

In part two of this series I will be discussing strategies on stepping up from Olympic distance to half ironman. Australian Triathlete |


Training TOOLBOX Beginners

Recovery and planning... When to race throughout the season So, you are planning this summer’s racing and you are hoping to tick the boxes of some new challenges. The big question for you is how many races can you do over the October to April period. In fact, for some triathletes this may be October all the way through to June the following year, over eight months of racing. To assist you in determining how many races you will do, you need to look at a few factors when making your decision, and planning out your season. These can be categorised by looking at the following factors – pre event, during the event and post event t e x t b y j u l i e t e dd e | p h o t o g r a p h y b y S h u t t e r s t o c k . c o m a nd korupt vision

Pre Event 1. Age: As you get older recovery becomes crucial. From around 40 years of age more time is required to recover from training and racing, especially the more intense the workload. 2. Training and racing history: It is important to consider how long you have been training or a competitive athlete for. A first timer will take a lot longer to recover from any event and especially from long course events (half and full iron distance events). 3. Nutritional status: This is something you can definitely control and use to maximise your performance during the race. Your ability to recover will also be quicker with the right nutrition strategy. You don’t necessarily need to ‘carbo load’ before an event (particularly a short event) but maximising your energy stores for the event will improve performance.


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4. Tapering and resting: Tapering is simply correcting the accumulated wear-and-tear of training. It aims to improve economy (how much oxygen you need to run at a given pace) and muscle strength. It allows you to repair the ongoing microcellular muscle damage from training, while allowing full replenishment of muscle and liver glycogen stores. It also bolsters your immune system. 5. Athletes conditioning: Depending on where you are in the training year all athletes know how fit and prepared they are for a race. Before an event cardiovascular fitness, muscle strength and even optimal racing weight needs to be considered. 6. Life Stresses: Always take into consideration what is happening in your life. This includes sleep, travel and work, family and personal stress.

During the event Race day factors 7. The course and weather conditions (temperature and humidity): Look at this as the three ‘H’s’- Heat, Humidity and Hills. These three factors add a lot of stress to the body and therefore will need more recovery time required post event. 8. Racing intensity: Racing intensity is relative to the particular race distance and depends on how competitive you need to be throughout the race. If you have had to push hard all the way in a long course event, the recovery time will be a lot longer compared to if you were pushing hard for a Sprint distance race. It is really the run leg intensity that causes the damage and will require more recovery time if the effort is high throughout. 9. Distance of the event: Realted to athlete ability. The longer the event the longer the recovery required. sprint and even Olympic distance races can be done well seven days apart. I have known athletes to back up two shorter races, two days apart. Obviously the athlete needs to prepare for this. 10. Race day nutrition: Practicing your race day nutrition and getting your fueling and hydration right during training and during a race will allow faster recovery.

Race day: Get it right otherwise it has the potential to go ‘oh, so wrong’.

Post Event

When to race next..

11. Nutrition and hydration: Yes, nutrition comes up again. Much is written about maximising the recovery window post event by following good nutritional habits post training and racing. Carbohydrates and protein are the key macronutrients and are required in the 30 minutes post event. You also need to remember to replace fluids lost in training and racing. Rehydrating adequately post event will speed up recovery. 12. Life stress (family/job/ personal/travel): Once again being able to limit stressors and their potential negative effects will help to enhance the recovery process. Make sure you get some downtime, make sure that you get the legs up and get good quality sleep. 13. Recovery techniques: Active warm down, compression garments, ice baths or cold-water submersion are some of the techniques that may assist in speeding up recovery post event. 14. Post event training: Look at what is on your program in the days following the event. The type, intensity and duration of training sessions in days after the event will definitely affect your recovery. If you line up for the high intensity swim sessions or interval run sessions in the days following the race full recovery will be compromised. Light, short, aerobic-type recovery training should be recommended.

While this is dependent on the athletes experience, here is a general guide when to race next and when to expect to be in peak form again: Sprint and Olympic distance events – approximately five to seven days

In the end

Half iron-distance events – approximately three-six weeks

Your body must repair the trauma done to muscles and joints after racing. Come back too soon, and you will carry inflammation into your next training cycle and grow more susceptible to injury. Psychologically, you need a break too. Whether you are seeking to build on a strong race, peak for your next race or to redeem one that did not go as planned, it can be tempting to rush back into structured training too soon. As you can see there are many factors that determine your ability to recover properly after a race and to then have the confidence that you are ready to race or even train for your next event. Some of these factors you can control and others you cannot. The key to your success is to focus on what you can control. If in doubt speak to your coach!

Iron-distance events – three months minimum

julie tedde Julie is Head Coach of TRG Triathlon and Multisport, with 20 years coaching experience working with Junior Development all the way through to Kona Ironman athletes.

Australian Triathlete |


Beating the


How to use Nutrition & Hydration Strategies to maximise performance as the temperature rises t e x t b y A l i c i a Ed g e | p h o t o g r a p h y b y ITU M e d i a / D e l l y c a r r


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s triathletes, we like to control every controllable in the lead up to a key race. However, the weather is one of those unknowns that can have us checking our weather apps nervously in the lead up to the big day. Whether you have returned from a sweltering Kona and looking to reflect on a tough day, or have a warm race such as Ironman Western Australia fast approaching, it pays to consider some pretty handy nutrition strategies specific to coping better in hot conditions.

How does heat affect our ability to perform? Exercising in hot weather can reduce your exercise capacity and also increase your perceived exertion – I am sure it comes as no surprise that any effort always feels harder when it is hot! During a triathlon event, the body prioritises blood to be

Training TOOLBOX nutrition

CAPTION: Caption text to go here. Caption text to go here.

If you forget to implement any of these strategies you run the risk of overheating and having a day from hell! through acclimatisation include a reduced heart rate, decreased perceived exertion, increased sweat rate (but with a lower concentration of sodium) and reduced core temperature during exercise. As you can imagine, all very handy when it comes to race day! However, with the increased sweat rate improving body temperature regulation, acclimatisation does not eliminate the need to replace fluids during exercise. In fact, heat acclimatisation will actually increase the need for fluid as you will start to sweat earlier and have a higher sweat rate.

Fluid & Hydration delivered to the working muscle. However, in hot conditions, blood also needs to be delivered to the skin to assist in cooling the body. The result of the body attempting to satisfy both requirements is often premature fatigue and also an increase in core temperature. To protect the body, it has been found that the brain automatically reduces muscle recruitment, which translates to an overall reduction in power output and a reduced exercise intensity.

The Role of Acclimatisation If you can afford or plan for it, acclimatisation and familiarisation to the heat is extremely valuable in improving heat tolerance and race performance. Adaptations to heat exposure start to occur within a few days, and the major necessary changes are complete within 1-2 weeks. Changes that occur in the body

Both your respiratory (breathing) rate and sweat rate is increased while exercising in the heat. With this, the rate of dehydration is fast-tracked and can lead to premature fatigue (even if you still have plenty of muscle glycogen (carbohydrate) stores) and a high core temperature. Ensuring you are taking on board adequate fluid during your race can delay the rise in your body core temperature and therefore preserve your performance. There is no set amount of fluid you should be aiming for per hour in an event. The amount recommended to you by a Sports Dietitian will be dependent on your gender, weight, predicted sweat rate, the forecasted temperature, your level of fitness and the intensity you will be racing the event. It is also important to look at the opportunities you will have to drink – obviously this is tough in the swim (unless you drink a little too much salt water by accident!) and can also be

limited in the run. Therefore, it is often left to the bike to optimise both fluid and energy intake. By choosing primarily sports drinks in hot environments, the addition of sodium may help replace losses from sweat and reduce the risk of changes to your blood sodium levels. It is also important that you do not choose a drink that is really high in carbohydrate in hot conditions, as this can lead to an increase in core temperature and therefore impact negatively on your performance. So check the concentration of your sports drink before heading out – it ideally should be no more than 8% carbohydrate (or 8g of carbohydrate per 100mL). Fluid recommendations can vary between individuals and can range anywhere from 150-400mL per 15 minutes. It is best to chat to a sports dietitian if you are unsure what the best guide would be for you.

Temperature of Drinks I have this vivid memory of completing Busso in 39-degree heat a few years back and declaring my love for every aid station personnel that handed me an iced bidon of water. Choosing cool or iced fluids is a practical and effective way to manage the rise in your core temperature. Cool fluids in hot conditions increase the palatability of the fluid and therefore encourage better fluid intakes that improve your hydration. Practical ways to Australian Triathlete |


Training TOOLBOX nutrition

Cool Down: We don’t encourage presenting a large ice block in your special needs bag during Iron-Distance events, but having cooled drinks at hand troughout the race is an effective way to manage the rise in your core temperature.

Caffeine include this strategy into your race day would be to part freeze drinks the night before a race or have an iced drink ready and waiting in special needs (available at iron-distance events only) to pick up on the bike and run as a much-needed boost. Doing this with sports drinks not only improves hydration but also increases the absorption of the fluid and gives you a nice taste sensation.


Some athletes believe that caffeine can act as a diuretic and therefore may not be the best option in the heat. However, it has been shown that consuming caffeine does not alter hydration status and does not increase the risk of heat stress. Although findings are generally positive for caffeine use in the heat, like all supplements, it is recommended that you trial intake of caffeine in training in similar conditions prior to using it on race day. It must be noted that all of the studies that supported these findings used moderate doses of caffeine at no more than 3mg/ kg body weight. The climate on race day is one of those things that we cannot easily

predict, but we can plan for. By considering the most likely temperature when you sign up to a race, you can start to integrate some of the above nutrition and hydration strategies into your training regime. Those who consider not only their training but also the impact of the environment and nutrition on their performance, will have one significant advantage over their competitors come race day. Plan ahead and consider the best hydration practices for you, how you might integrate acclimatisation and cooling into your race and the real kicker - practice your planned strategies and supplements in training prior to the big reveal on race day


Carbohydrate Demands In hot conditions, glycogen (carbohydrate) use during exercise is increased, while lipid (fat) utilisation is most often decreased. This effect appears to be due to an increase in core temp – so acclimatisation and adequate fluid can help limit these effects. With these metabolic changes, you may need to adjust your intake of carbohydrate slightly in hotter conditions – doing this through higher sports drink intake assists in better managing fluid losses while also replacing electrolytes and meeting carbohydrate demands. It also allows you to only adapt a small part of your race nutrition plan come race day – so it is a much lower risk for gut upset!


| Australian Triathlete

Doesn’t caffeine dehydrate you?

Alicia Edge Alicia is an Advanced Sports Dietitian with an online sports nutrition business, Compeat Nutrition. She is also a mum and triathlete, so advice extends beyond the basics and is instead focused on providing effective and achievable nutrition for both training and racing.


Sports nutrition designed to power ambition It doesn’t matter the level of sports person you are, we believe you can benefit from integrating the eating principles of elite athletes into your daily training. Our innovative web platform gives you access to your own personal Sports Dietitian, providing individualised nutrition that’s matched to your goals. What you put in makes the biggest difference. Create optimum performance for your human engine.

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ananas are a great source of easy-todigest carbohydrate, making them particularly useful for a fast, pre-training, energy boost. Eating a banana before a run or ride is a great way to provide additional fuel without digestive discomfort. Bananas are especially beneficial for triathletes because of their high potassium content, which plays an essential role in muscle function, and deficiencies in potassium can lead to cramping and discomfort. A medium-sized banana contains about 376mg potassium, which is around 10% of the recommended Adequate Intake (AI). Another nutrient rich in bananas is manganese. This mineral plays a role in bone development and is also important for protein metabolism and energy production. This makes it particularly useful for flagging energy levels and boosting performance. Bananas can often get smushed in the bottom of backpacks or alongside gels that are packed into the back of jerseys on rides, so put all those nutrients to good use and whip up a batch of banana bread for the next long ride or run.

© Photography/Patrik Engström

Top tip: Try eating about an hour before working out to allow sufficient time for digestion. Alternatively, chow down on some banana bread after exercise to restore your body’s nutrients after a hard workout.

As featured in Henrik Orre’s Velochef – Food for Training and Competition.


| Australian Triathlete


Bananas Perfect for a training session. Banana bread fills you up without feeling heavy, and is easy to eat even when the pulse is high.

Ingredients: • 1 vanilla bean • 3 ripe bananas • 3 eggs • 80g oat flour • 70g coconut flour


Henrik Orr

• 1 tsp baking powder • 150ml hazelnut milk • 2 tbsp agave nectar • 50g salted pistachios

1 m ake s Loaf

• 50g coarsely chopped dark (70%) chocolate

Method: 1. Preheat the oven to 175 degrees Celsius 2. Grease a loaf tin 3. Scrape the vanilla seeds out of the pod and set aside 4. Split the bananas and mix with eggs, using a hand blender 5. Whisk in the oat flour, coconut flour, baking powder and vanilla seeds 6. Fold in the hazelnut milk and the agave nectar 7. Pour into the tin 8. Scatter the pistachios and the chocolate on top 9. Bake for 45 – 50 minutes 10. Leave to cool on a cooling rack

1 serve provides: 787kJ 12.4g total fat, This is an edited extract from Vélochef by Henrik Orre (188cal), published by17.4g Hardieprotein, Grant Books RRP $39.99 and is available in stores nationally.fat, 1.3g carbohydrates, 321mg sodium. 6.3g saturated

Australian Triathlete |


From the Balcony: Kona text by Dr. Mitch Anderson | Photography by A.T


used to take great pride in both my moustache and bike splits when I was a triathlete, and finish position. Now it’s all about the transitions. Indeed I have just set a PB for the third transitionhaving gone from athlete to one of the old guys on the balcony in the Muppets in two short years. Waldorf and Statler remain a benchmark on the Muppet show, with their ability to speak the truth and get laughs at the same time.


| Australian Triathlete

There’s a lot to love about these two. Named after two very famous hotels in New York City, they heckled and tormented the whole ensemble from their birth in 1975 (me too!). They spoke directly to the audience at times: Statler, “ I don’t like puppets much, they’re just not believable.” To which Waldorf replies ”I don’t believe you!” They’re not unlike Stephen Colbert, whose ironical performances on The

Colbert Report still resonate today, despite his eponymous show leaving the airwaves only two years ago (a lifetime in television- it’s the same in triathlon). Colbert’s real skill was performing a parody of a conservative stalwart, which drew laughs from both sides of the political divide. Left wing supporters thought he was on their side, skewering guests as “communists” with a nod and wink to their politik, with right-wingers laughing at the same barb in what they saw as a true word said in jest. So really, whoever the commentariat, the interpretation of whatever I say is in the eye of the beholder. I watched Saturday’s race just like everyone else and tried to avoid post-mortems and

especially the mid-race “expert commentary”, so I could make my own cantankerous observations about the race, channelling my inner Statler (it has to be the one with the moustaka). Watching Kona since I last competed is an interesting experience. Last year on the ground was fascinating and compelling, while this year I felt like a more objective observer. Most of what I watched was the professionals, which is more of an apple for my eye. That being said, my masseur/ soigneur (a veteran of two sub-10 Kona’s) sent me an image of amateur men drafting on the Queen K highway. It’s always hard to judge from a snap shot, but the early course does get congested, and there looked to be quite a lot of drafting. Hawi usually splits the packs, but a strong headwind can keep things together. The massed start and increased numbers means it is extremely hard to get a fair race for anyone. Despite the spectacle, I think the sooner starts are split further into manageable, disparate aged-groups the better for the ‘World Championship’. While not a perfect

The massed start and increased numbers means it is extremely hard to get — Dr. Mitch a fair race for anyone .

solution, non-homogenous groups (mixed age/gender) would leave athletes more inclined to race individually. This could see better performances across the board, with less stochastic efforts made to ‘stay with the group’ on the bike. Additionally, it would not disadvantage the stronger swimmers/ cyclists as the current race format does. Soigneur Charlie very astutely equates age-group drafting (or in the pro’s) to being worse than EPO! And if you plumb down into his reasoning, he is right. EPO may only confer a ten percent advantage, whereas slipstreaming can be upward of 25-30%! The sooner we condemn and look to solve drafting as much as drug cheating, the cleaner the sport will be as a whole.

Returning the race to individuals is critical to maintaining Kona as a race of integrity, and I want to single out a few athletes to illustrate this point. No one could argue that the top men and women didn’t perform largely as time-trialists, thus getting the best from their body. Mirinda Carfrae shows year on year that she will run her own race. It’s not just her marathon, but swim and bike too. She knows exactly how much petrol she can burn without depleting her run leg. If you observe her co-efficient of variation (in placings and run times), she is an elite finisher because of her pacing throughout the disciplines, not just because she is a good runner. Her adherence to her limits proves a testament to the event. Australian Triathlete |


health kicks

Similarly, both Daniela Ryf and Jan Frodeno did their own thing to their advantage. Match racing on the island is a dangerous game that many have played and lost. I would contend that most of the podium placings in Kona, and the blue riband ultra-distance events, are taken each year by the professionals who hold their nerve/pace. Chris Legh was easily one of the best engines in any Ironman event he entered, but would race rather than pace. As a result, he has a litany of DNF beside his Ironman entries. More now than ever, we see professionals pull out of Ironman worldwide and alarmingly from the Big Dance. Without knowing Tim Reed’s strategy or physical state, I would contend that anyone who can win like he did at 70.3 Worlds is capable of finishing top ten soon after in Hawaii. It’s a performance paradox- win at any cost, but it doesn’t seem to pay off. No disrespect for a world champion but I think his Kona result proves my ‘race not pace’ hypothesis of the current crop. He knows that I rate him highly, so I won’t go on to a list of ‘pace-not-racers’ from this edition of Hawaii but read through the list and decide for yourselves. A solution isn’t just the ‘deeper qualifying points’ for top twenty finishers; it’s actual money on the table. With the top ten payment so heavy and qualification so hard we deny professionals a non-win performance.


| Australian Triathlete

Paying top twenty would see better racing happen in the whole professional field, men and women. It would see better depth over the years, because it would reward athletes to refine their pacing. I would hope then to see more Rinnys, who was and should have been elated with her second place. We can’t allow the sport to continue to have only the pointy end sharpened. What could be better than watching all athletes cross the finish line (pro and agers) in Kona, elated like Rinny, knowing they have honestly squeezed out everything they had as an individual.

Mr Waldorf Astoria: Moved to a nursing home and continues to criticise the quality of the food, bedding, nursing - pretty much everything. Dr Statler Anderson: works as a sports medical doctor/physiotherapist and exercise physiologist while continuing to cycle extensively as a factory rider for Giant Australia.

Epilogue: Where are they now? Mr Stephen Colbert: Big ups to Colbert who continues to reinvent himself, now hosting The Late Show since David Letterman retired in 2015. The show seems stronger and more relevant with a political bent, rather than constant nods to celebrity. @DrMitcha


113 IRONMAN FINISHES... All your triathlon questions answered: Sports Medicine, Physiotherapy, Exercise Science, Massage, Rehabilitation, Coaching & Nutrition.

Image: Delly Carr 2/96 Macaulay Rd North Melbourne Vic 3051 Appointments: Julie 9-5 Tues-Fri: 0393295454

Dr Mitchell Anderson M.B.B.S., B.Physio. (hons), B.Sci. (hons), Dip. Surg. Anat. Jason Shortis B. Ex. Sci., Grad. Dip. Ex. Phys., Level 2 Tri coach, Level 2 Strength & Conditioning Charlie Bottero (Masseur) Australian Triathlete |


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