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7 CORE-STRENGTH EXERCISES STPECIAL RA VEL ISSUE
N ° 281/SEPTEMBER 2007
WORLD’S LARGEST TRIATHLON MAGAZINE
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ENDURANCE SPORTS TRAINING
JAMIE BEWERNITZ + AVI-TRAIL The outdoors are her domain. AVIA endurance athlete and philanthropist, Jamie Lynn Bewernitz, will be running through America’s natural habitats in the new AVIA AVI-TRAIL, designed with a breathable, protective exoskeleton and the ride of a performance running shoe. AVIA proudly supports Jamie’s dedication to the preservation of our national parks. To show your support of Jamie, log on to AVIA.com and click on Jamie’s blog. AVIA.COM
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PRESERVE YOUR TERRITORY
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WHAT TO WEAR WHEN EVERY SECOND COUNTS. ALSO APPROPRIATE WHEN EVERY 1/1,000 OF A SECOND COUNTS. It’s pretty unbelievable when you stop and think about it. Assemble 200 top professional road racers or a bunch of elite triathletes from all over the globe, each with a different physiological makeup and genealogy, and look at their differences. Some weigh 125 pounds, some weigh 195. Some, like Ironman champ Normann Stadler, are muscular like sprinters. Others, like ProTour madman Levi Leipheimer, are skinny like climbers. Some sport dark hair and sideburns, others shave their heads as bald as their legs. Some speak Japanese, others English. Yet when it’s time to time-trial, their performances are, for all intents and purposes, damn-near identical. Boggling, isn’t it? Sure, some have a bad day and finish many minutes behind the field average. But by and large, when you look at the top finishers, there’s often not much more than a second or two separating their times. So not only does every second count. But when it comes to pushing against the clock with everything you’ve got, every nanosecond counts. It’s crazy. Different minds, different bodies, different bicycles, different pedaling styles, different motivations, different managers, different diets, different uniforms. But remarkably similar elapsed times. Now, knowing this, don’t you think these athletes would embrace every possible advantage they could find? You bet your sweet little bippy they would. So what would you say if we told you that the Giro® Advantage 2™— the helmet pictured here, based on the famous Giro Revolution — is the winningest time trial helmet in history? You don’t have to answer that. Because it was rhetorical. But with a track record like that, is there any wonder why so many top pro riders, teams and triathletes use the Advantage 2? You don’t have to answer that one, either. It was rhetorical, too. Now, don’t get the wrong idea. Stats like these don’t come by accident. Our Giro designers and engineers have been shaping and reshaping, testing and retesting the Advantage 2, in one iteration or another, since 1985. They’ve had this remarkable aerodynamic form inside a wind tunnel so much that it’s not even funny. Refining and refining. Tweaking angles, massaging curves and adjusting fit to uncover every opportunity to coax out speed and eliminate drag. And thanks to this kind of tireless dedication and attention to detail, the Advantage 2 (available this summer) also meets Consumer Product Safety Commission standards. So not only is it a good idea to use when every 1/1,000 of a second counts. It’s also a good idea to have up there on your ol’ melon should your superhuman effort to shave those precious nanoseconds go a little bit pear-shaped and send you into a barricade. Which wouldn’t necessarily mean you would lose, either. Because you’ve got the Advantage 2. You can recapture those precious nanoseconds by saddling back up and turning hard against those pedals again. So get on it, Speedy. The clock is ticking.
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Normann St win 54:05:00
8:11:56
4:18:23
2:55:03
NEW RECORD
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At the end of the machine” wai Bike session the “Norminat ted alone the or arriv pursuers with his 7 minutes al of the first lead.
WORLD CHAMPIONSHIP
21.10.2006 - KAILUA-KONA, HAWAII - TRIATHLON
WORLD CHAMPIONSHIP
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Gusmini Comunicazione
adler and Kuota Kalibur together...again!!
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CONTENTS
SEPTEMBER ‘07 No. 281
Cover: Brian Enge, CEO of Zoot and first-time Ironman with his finish at Ford Ironman Coeur d’ Alene on June 24
Photo by John Segesta
On the Cover:
TRAINING 107
MIND GAMES by Michelle Cleere
126
• 7 CORE-STRENGTH EXERCISES
LAB RABBIT by Steve Tarpinian LANE LINES by Lance Watson
112
DEAR COACH by Roch Frey & Paul Huddle
128
138
THE BIG RING by Mike Price
114
TRAINING FEATURE by Mike Price
138
120
• TOP 5 PLACES FOR WINTER TRAINING • GET FASTER NOT OLDER
114 56
• 4 PRINCIPLES OF PERFECT POST-RACE NUTRITION • INSIDE THE OLYMPIC SCRAMBLE
82
• 2007 EYEWEAR BUYER’S GUIDE
148
COLUMNS
DEPARTMENTS FIRST WAVE “Taking the plunge” by Robert Murphy “Headed for home” by Robert Murphy
14 16
STARTING LINES by Mitch Thrower
18
EDITOR’S NOTE by Cameron Elford
20
MAIL CALL
22
ON THE RUN by Matt Fitzgerald
118
SPORTS NUTRITION by Mark Allen
120
SPEED LAB by Tim Mickleborough, Ph.D.
124
XTERRA ZONE by Ryan Levinson
140
BIKE OF THE MONTH by Jay Prasuhn
142
CUTTING EDGE by Cameron Elford
144
GEAR BAG by Rebecca Roozen
148
RACE CALENDAR
180
TINLEY TALKS by Scott Tinley
192
CHECKING IN 27 News report; Tri news; Medically speaking; Second take; Gear tip; Reality check; 70.3 series; Gear page; Industry profile; Point-counterpoint; On the Web; Pro bike; Gatorade athlete; North America Sports; Online poll results; Club profile; Travel talk; Light read AT THE RACES 152 Hy-Vee World Cup, Ironman European Championship and more
6 SEPTEMBER 2007
T R I AT H L E T E M A G . C O M
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CONTENTS
FEATURES SULTAN OF SPEED
78
An interview with 2005 Ironman world champion Faris Al-Sultan
By Jay Prasuhn
GET OUT THERE
56
TRAVEL ESSENTIALS
If you’re looking for sun and adventure this off-season, then check out our list of the top winter destinations for triathletes
Hit the road in comfort
By Brad Culp
SWISS PRECISION
91
By Jay Prasuhn
96
IM Switzerland caps 5 perfect days in Zurich
By Rebecca Roozen
INSIDE THE 2008 OLYMPIC HUNT Planning the perfect taper
America’s best short-course stars are well into their scramble for Olympic qualification. Here’s an inside look
By Matt Fitzgerald
By Rumon Carter
SHARPEN UP
12 S E P T E M B E R 2 0 0 7
66
82
T R I AT H L E T E M A G . C O M
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FIRST WAVE
1 4 SEPTEMBER 2007
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Robert Murphy/bluecreekphotography.com
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TAKING THE PLUNGE The pro men dive into Gray’s Lake in Des Moines, Iowa, on June 17 to begin the $700,000 Des Moines BG Triathlon World Cup. After just over two hours of racing, Laura Bennett, USA, would come out on top of the powerful international women’s field. Check our At the Races report for more on the event. T R I AT H L E T E M A G A Z I N E 15
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FIRST WAVE
1 6 SEPTEMBER 2007
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Robert Murphy/bluecreekphotography.com
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HEADED FOR HOME Athletes make their way through the 10km run at the Olympic-distance Philadelphia Triathlon on June 24. The scenic course winds past the Philadelphia Art Museum. The 2007 event also included a kid’s race and a sprint-distance event. T R I AT H L E T E M A G A Z I N E 17
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STARTING LINES No.281 • September 2007 Board of Directors Mitch Thrower Matthew Barger Russ Crabs John Duke Jean Claude Garot Steven E. Gintowt Bill Walbert Publisher John Duke Chief Executive Officer John Duke Associate Publisher Heather Gordon VP, Sales & Marketing Sean Watkins Chief Financial Officer Steven E. Gintowt Editor-in-Chief T.J. Murphy, tjmurphy@triathletemag.com Managing Editor/Interactive Editor Cameron Elford, cam@triathletemag.com Senior Editor Jay Prasuhn, jay@triathletemag.com Associate Editor Rebecca Roozen, rebecca@triathletemag.com Photo Editor John Segesta, johns@triathletemag.com Associate Interactive Editor Brad Culp, brad@triathletemag.com Creative Director Kristin Mayer, kristin@triathletemag.com Graphic Designer Oliver Baker, oliver@triathletemag.com
Courtesy NASA
Contributing Writers Matt Fitzgerald, Roch Frey, Paul Huddle, Tim Mickleborough, Scott Tinley, Barry Siff
Getting there . . . By Mitch Thrower What is 71 percent water, 39 percent land and formed around 4.57 billion years ago? A few hints: it has a circumference at its equator of 24,901 miles with more than 6.55 billion people on it (with an estimated six million triathletes) and its tallest mountain is Mauna Kea in Hawaii. The answer? Earth. With such a large and diverse planet, how is it possible that most of us find ourselves living in and exploring such a limited part of this it? Even the most adventurous triathletes around the world often find themselves training on the same roads, in the same cities and traveling to the same races. St. Augustine said, “The world is a book, and those who do not travel read only a page.” Traveling to new triathlon destinations opens the door for us to try something new and expand our horizons. It’s the tri-universal law: A life lived fully must include different triathlon destinations. It’s time to make a list. A list of places you want to travel to, a list of places to see. Spend sometime online and look around. Download Google Earth and look around for places to train, places to race or places to just get away that will enable you to look in on your life from a new angle. Get a map, put it on your wall, put a pin in where you live, then look around at all the places you have never been to. Then make a plan. There will always be reasons not to go (translation: excuses). Reasons to stay within your comfort zone, to race in the same races and to run on the same trails. And, of course, travel and exploration require that you consider budgeting, gas prices, work scheduling, calendar planning, the size of your tube of toothpaste (if you plan to fly) and perhaps even the need to find a pet hotel. These challenges are all valid, but if you can do a triathlon, you can do anything and you can go anywhere. Where to start? To travel to a new triathlon, or to explore the planet, you first need to plan, and we hope this issue, in which we present five of the top winter training (and vacation) destinations, along with some of the gear that can ease the pain of travel, helps you start. And, to make it even more interesting, as a triathlete it’s not just where your body can go but how fast your body can go when you get there. The earth’s chemical composition is 34.6 percent iron, 29.5 percent oxygen, 15.2 percent silicon, 12.7 Train Smart, percent magnesium, 2.4 percent nickel, 1.9 percent sulfur and 0.05 percent titanium. What is your adventure and travel composition? What percent possibility Mitch Thrower and what percent excuses are you? mthrower@triathletemag.com 1 8 SEPTEMBER 2007
Contributing Photographers Delly Carr Robert Murphy Medical Advisory Board Jordan Metzl, M.D., Krishna Polu, M.D., Jeff Sankoff, M.D. Advertising Director John Duke, johnduke@triathletemag.com Production/Circulation Manager Heather Gordon, heather@triathletemag.com Customer Service Linda Marlowe Senior Account Executive Sean Watkins, Cycling & Events seanw@triathletemag.com Senior Account Executive Lisa Bilotti, Nutrition, Apparel, Footwear & Auto lisab@triathletemag.com Marketplace Sales Laura Agcaoili, laura@triathletemag.com Office Assistant Shannon Frank, shannon@triathletemag.com Accounting Vicky Trapp vicky@triathletemag.com
Triathlete founded in 1983 by Bill Katovsky & Jean Claude Garot Triathlon Group North America Offices 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024 Phone: (760) 634-4100; Fax: (760) 634-4110 www.triathletemag.com Attention Retailers: To carry Triathlete in your store, call Retail Vision: (800) 381-1288 SUBSCRIPTIONS: Your satisfaction is important to us. For questions regarding your subscription call (800) 441-1666 or (760) 291-1562. Or, write to: Triathlete, P.O. Box 469055, Escondido, CA 92046. Or, e-mail: subs@triathletemag.com. Back Issues available for $8 each. Send a check to Triathlete Magazine Back Issues, 328 Encinitas Blvd., Ste. 100, Encinitas, CA 92024 and specify issues requested, or visit www.triathletemag.com. Publication Mail Agreement #40683563. Canadian mail distribution information: Express Messenger International, P.O. Box 25058, London BRC, Ontario, Canada N6C 6A8 Submission of material must carry the authors’/ photographers’ guarantees that the material may be published without additional approval and that it does not infringe upon the rights of others. No responsibility is assumed for loss or damage to unsolicited manuscripts, art work or photographs. All editorial contributions should be accompanied by selfaddressed, stamped envelopes. Printed in the USA.
T R I AT H L E T E M A G . C O M
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EDITOR’S NOTE
Cameron Elford
CARBON X 1.5 AEROBAR
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Bum rap It’s high time to embrace draft-legal triathlon By Cameron Elford QUICK STOP CARBON BRAKES
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www.profile-design.com
ollowing her win at Eagleman in Maryland last June, former Ironman world champion Natascha Badmann charged that several athletes were drafting on the bike. “I’m not naming names, but these athletes should go back to the ITU,” disparaged Badmann. Similarly, following both the Quelle Challenge, in Germany, and the Ford Ironman World Championship in 2006, top Australian Chris McCormack came under fire from Faris Al-Sultan and, subsequently, Normann Stadler, for allegedly drafting. And after practically every local sprint tri scores of age-group athletes are disgruntled and finger other athletes as drafting cheaters. Thus, given our seemingly uncontrollable compulsion—or at least the ubiquitous specter of just such an urge—to catch a free ride when we think no one is watching, I’m consistently surprised by the vitriol that continues to be directed at ITU draft-legal triathlon, even though we’ve had more than 10 years to get used to the format. Still, despite the (at least theoretical if not practical) concept that triathlon is an individual sport in which drafting has no place, the bum rap given draft-legal triathlon isn’t the only reason for the comparative lack of interest in World Cup racing, particularly when compared to the hugely popular non-drafting U.S. races such as Life Time Fitness, New York, Chicago, LA
F
and others. Indeed, the ITU has been complicit in helping to alienate fans through historically poor communication—although this is changing as the ITU realizes that life in the IOC bubble not only places them out of touch with the rest of the sport but also leaves considerable money on the table as age-group athletes flock to other events, leaving draftlegal racing isolated and vulnerable, as has been the experience of other sports that exist primarily for Olympic glory, such as modern pentathlon, but largely fail to capture the imagination of those beyond the bubble. That said, as noted, the ITU has begun doing its part—and doing it extremely well—by reaching out with a multimedia-rich Web site, triathlon.org, that features live race coverage, stunning photography and detailed athlete bios. The onus, now, is on the rest of us to help draft-legal racing continue to emerge from its Olympic shell by supporting the format and recognizing that triathlon is a big-tent sport with room for alternative formats and distances, from 70.3 to One O One to draft-legal Olympic-distance racing. And, while most every important race now is well-produced with electronic timing, accurate, timely results, well-stocked aid stations and properly marked courses, the ITU events—which tend to feature lightning-fast action, big prize purses and close, exciting finishes where magnificent international athletes literally drain the tank to gain a two-second advantage across the line—stand out even among a landscape of exceptional events. Now, with the Beijing Olympics just a year away, the scramble for Olympic qualification will produce top fields at nearly every World Cup through the ITU world championships in Vancouver next June. We’ll be following the drama closely in every issue, and we hope you’ll join us for the ride.
T R I AT H L E T E M A G . C O M
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YOU ARE THE SUM OF YOUR PARTS
WORLD-CLASS COMPONENTS, SINCE 1988 || www.profile-design.com
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MAIL CALL
The following letters are in response to a letter originally published in the June 2006 issue in which the letter writer claimed only those athletes who have finished the Ford Ironman World Championship in Kailua-Kona, Hawaii, had earned the right to get an M-Dot tattoo. —Ed.
am really sorry you feel the way you do, but how dare you make a claim about my Ironman performance without first checking your facts. Not only have I finished Kona eight times, but I believe my subnine-hour performance from last year— fastest U.S. amateur and fourth American overall—allows me to claim to have finished an Ironman. I do not wear a tattoo of the M-Dot on my body, but I applaud anybody that has finished or even attempted the Ironman distance. If they want to put an MDot tattoo on their body, so be it since they are part of the Ironman family. I am quite proud to be associated with any triathlete—whether a complete beginner attempting a sprint or a professional winning the Ironman world championships in Kona, Hawaii. If you are insulted about how you perceive the title “Ironman,” then you are participating in this sport and endurance events for completely the wrong reasons. Triathlon is about the challenge, the fitness, the lifestyle, the health and the journey. It is not about being able to thump your chest at the water cooler about your own selfish achievements over the weekend. While completing a triathlon does make you feel proud and alive, for you or anybody to judge what makes an Ironman an Ironman is not fair. For you to make claims like you did about my own performance is a joke. I think you need to look at the history of this sport a bit closer. If it were not for the Ironman and its original finishers willing to share the good vibes of this triathlon, you would not be participating in any Olympic-distance races nor be able to claim you won your age group. Stop taking yourself and triathlon so seriously and show a little sportsmanship.
I
22
SEPTEMBER 2007
You know the modern Olympic creed that I can quote since I took part in those too: “The most important thing is not winning but taking part.” Chris Hauth Via e-mail s a reader from the UK (great magazine by the way) I find the correspondence regarding swimsuit editions, Fernanda Keller, etc. all rather a waste of time and a diversion from what the sport is really about. Now for more serious things, the MDot tattoo. I plan on racing my first Ironman next year, probably mainland Europe, and aside from the feeling of having achieved what to me a few years ago was impossible, I want that tattoo. I’m 44, and it’s about time I did something outrageous, much to my wife’s annoyance. But from your recent editions some elitist Ironman competitors think the tattoo is for those few who do Kona. Well as much as I aspire to that, I’ve a ways to go. But before those chosen few (and I don’t wish at all to diminish their achievements) let’s not forget those sprint- and Olympic-distance competitors, the volunteers and everyone else in the sport that makes it what it is. If someone can put all of that time in to train and then to swim 3.8km, cycle 180km then run a marathon, all in the same day, well done, extraordinary. Wear the tattoo and feel proud of your achievement. I will, and no one will ever take that away from me. Just got to do it now! Ian Moore Chippenham, Wilts, UK
A
o I just read, “Did you earn your MDot?” in your June issue, and I’m sure this isn’t the only e-mail/letter you’ve received about this. I’m coming up on Ironman number five, racing in Louisville on Aug. 26, which I’m sure will be like every other Ironman race in North America: first-class. With that, upon finishing my fifth Ironman in North America, anyone who has the balls to say that I’m not an Ironman to my face will probably get popped in theirs. I don’t know who this reader is to say that anyone who has finished an Ironman in North America, or anywhere else in the world minus Kona, isn’t really an Ironman. This reader is the prime example of the extremely small percentage of those we like to call elitists in the sport: those who think they’re so much better than everyone else for finishing a certain race or being part of a certain group in this sport that we all love and cherish so much.
S
I would encourage that reader to take that negative energy and try using it for something much better than blasting those who have finished any Ironman NA race. And yes, after number five I think I will have more than earned my tattoo. Andy MacDonald Fairfax, Va. ix times I registered and paid an Ironman-sized entry fee. At each race, I shopped at a place called Ironman Village. I ined up, did the required 2.4-mile swim, 112-mile bike and the 26.2-run under the cutoff time. Six times Mike Reilly, the voice of Ironman, called my name at the finish line and bestowed upon me the title Ironman. After each race volunteers presented me with T-shirts proclaiming “Ironman Finisher.” Now I find out I have been living a lie. I am an imposter, an Ironman impersonator, a charlatan. But worst of all, by claiming to be an Ironman, I have insulted Charlie Yu and his comrades who completed the Kona course and therefore are the only real Ironmen. Now, I must forgo all future triathlons as I must save the money spent on entry fees in order to pay for the laser removal of my Ironman M-Dot tattoo. It is only fitting and just that I discontinue this charade. Perhaps one day, via the luck of the lottery drawing, I may compete on the Kona course, (but would entry via the lottery still count?), earning the right to call myself an Ironman like Charlie Yu. Patrick Bowen River Ridge, La.
S
r. Yu has insulted our sport, and his selfishness with the M-Dot is laughable. Is the Ironman a cutthroat, dog-eatdog cage fight to see who is the biggest and meanest? No. Triathlon is a family, and Ironman races are the homes in which that family comes together. If Mr. Yu insists on making Ironman a dog-eat-dog community I assure him this: He is now wearing Milk-Bone underwear. Such elitist and inflammatory remarks are a blemish on our sport’s shining reputation for collegiality. Mr. Yu, you, sir, are a home-wrecker and your comments are juvenile in nature (and give the impression that you have little else to be proud of). Don’t be a sore winner and belittle others in pursuit of their own personal goals. So what did Chris Hauth win if it wasn’t an Ironman? Did he win an Idaho? You are right to say that an Ironman is more than a 140.6-mile race, but to say it is more about a location? Tell that to a CAF athlete.
M
T R I AT H L E T E M A G . C O M
John Segesta/wahoomedia.com
More M-Dot fury
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MAIL CALL
Please, dear triathlon family, do not let this bad apple spoil our bunch and tear down this house that a quarter-century of good sportsmanship has built. As for myself, I will undergo a metamorphosis from medical student to an Ironman in Louisville this August, and I hope to see everyone there! Riley Jones Bowling Green, Ky. fter picking up the June issue of Triathlete and reading over the Mail Call section, I couldn’t help myself but to write in and give my opinion of Mr. Yu’s profound wisdom of what it takes to become an Ironman. Mr. Yu’s reasoning of calling yourself an Ironman only after completing the Ironman in Kona is as flawed as his ego. The problem with his analysis is the original Ironman wasn’t in Kona, so unless Mr. Yu was one of the original participants in Honolulu in 1978, I guess he is not an Ironman either. Sorry Charlie, and as far as anyone insulting you by calling themselves an Ironman, I must say it’s insulting to the sport of triathlon to have self-absorbed, egotistical individuals like you associated with it. Matt Morrow Wichita, Ks.
A
Drafting sucks D
rafting sucks, period. No point can be made in favor of it in triathlon. I just competed in an Olympic-distance tri two weeks ago. When I signed up, drafting was not allowed; two weeks before the race this was changed. Result? It sucked. Triathlon is an individual sport, and individual efforts should be rewarded. And the swimsuit issue is out now; whatever comes your way, keep it up! We triathletes take care of ourselves, like to look good and know our community looks good. If anyone objects to that, go bowling. Beto Álvarez-Morphy Mexico City, Mexico
Triathlon builds beautiful bodies I
just picked up the swimsuit edition (June 2007) at the newsstand yesterday, and I was reading through the comments people made regarding the April 2007 issue with Fernanda Keller.
T R I AT H L E T E M A G . C O M
I’m kind of wondering where these people are coming from, being offended by someone wearing a swimsuit, even calling it porn. My daughter and I go to the pool twice a week to play, and I go another two to three times alone to train. Every time I go, I put on a swimsuit and I make sure my daughter has one on as well. Everybody at the pool also wears one. No one gets arrested for it and no one takes offense. Back to Fernanda Keller: I had seen pictures of her racing, but I had never read anything about her. She’s a very impressive athlete and I was really pleased to read her story. Wow, who else can claim having finished the Hawaii Ironman 20 times? It was a very inspiring piece. Gabriel Proulx Luskville, QC, Canada always enjoy reading the feedback on the covers that show the results of hard work and dedication to keeping in tip-top shape. April 2007 was the best cover since a painted Lori Bowden. These people that whine about the cover showing too much skin have it all wrong. How can anyone view this as something dirty unless they themselves have issues. Heaven forbid if their children are distracted by such filth while they are nuking the universe or decapitating someone on their PlayStation 3. I suppose the entire country of Italy is off limits to these kids, who would be forever damaged should they pass by a pornographic statue. Rock on Fernanda. You can ride your bike into my living room anytime. Don’t forget the bikini. Frazier Keck Chapel Hill, N.C.
I
A little positive feedback J
ust a quick note to say thank you and to brag a little bit. Thanks for the Lab Rabbit training program. It worked! I just completed my first half-Ironman at Florida 70.3 in 5:59:45. I just wanted to finish but getting in under six hours (very close, but I will take it) is icing on the cake. I love the magazine. Shawn Schaffner Via e-mail Have something to get off your chest? Visit triathletemag.com and send us an email. Please include your full name, city, state and a daytime phone number.
INTRODUCING THE NEW
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CHECKING IN
CHECKING IN TRI NEWS MEDICALLY SPEAKING SECOND TAKE TRAINING TIP REALITY CHECK 70.3 SERIES GEAR PAGE INDUSTRY PROFILE POINT-COUNTERPOINT GATORADE ATHLETE PRO BIKE NA SPORTS AGE-GROUP SPOTLIGHT CLUB PROFILE TRAVEL TALK LIGHT READ ON THE WEB ONLINE POLL RESULTS
Cameron Elford
• • • • • • • • • • • • • • • • • •
T R I AT H L E T E M A G . C O M
T R I AT H L E T E M A G A Z I N E 2 7
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Courtesy Cannondale
CHECKING IN TRI NEWS
CANNONDALE UNLEASHES THE SLICE FULL CARBON Cannondale, the bike of 2005 Ironman world champion Faris AlSultan, introduces its full-carbon, fullaero speed machine, the Slice. The new tri bike is engineered to cut through the wind and put you in position to do the same. Main features of the Slice include: • Monocoque carbon-fiber frame • Tapered horizontal top tube for maximum aerodynamic performance. • Aero down tube • The 3:1 aspect ratio of the fullcarbon fork (including steerer and drop outs) is designed to complete the leading aero profile of the frame and optimize airflow around the fork and frame, reducing drag • Dual-position carbon aero seat post, which allows you to tweak your effective seat-tube angle • The rear triangle includes the Speed Shadow seat-tube design that hides the rear wheel from turbulent airflow while integrat2 8 SEPTEMBER 2007
ing Slice Anti Vibration Elimination chain stays and Triaxial seat stays for vibrationreduction technology to smooth out the ride and reduce rider fatigue from harsh road conditions For more on the Slice, go to cannondale.com.
GATORADE SPORTS SCIENCE INSTITUTE LAUNCHES PODCAST SERIES Getting bored of listening to the same music on every run? Now you can download audio programs from the Gatorade Sports Science Institute where you'll hear experts discuss hot topics in sports science. The first GSSI podcast series includes a discussion about protein intake before, during and after training or racing. To download GSSI podcasts, please go to gssiweb.org/podcast.aspx.
PRIMAL QUEST RETURNS IN 2008 After a one-year hiatus, adventure racing’s Primal Quest will return to a yet-to-be-disclosed U.S. location in
the spring of 2008. In 2006, Primal Quest Utah featured 360 of the world’s best adventure-racing athletes covering 500 miles of some of the most challening terrain in North America. Don Mann will continue to manage the event, bringing with him an experienced team to help organize the event. Registration for Primal Quest is now open. For updates on Primal Quest 2008, please check out ecoprimalquest.com.
IMPROVE YOUR COACHING SKILLS AT THE TEXAS TRIATHLON COACHING CAMP Joe Friel (the best-selling triathlon and cycling author and coach), John Cobb (father of the modern aero bike fit) and Tom Rodgers (author of The Perfect Distance: Training for Long Course Triathlon) have joined together to bring you a three-day clinic at Texas A&M’s Wind Tunnel and Natatorium. The camp will be held Nov. 15-17, 2007, at Texas A&M University, College Station, Texas. For registration and more information, go to texastriCamp.com. T R I AT H L E T E M A G . C O M
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Get fit
By Dr. Jeffrey Sankoff, MD, FACEP, FRCP(C)
B
iking injuries usually result from one of two mechanisms: those
related to overuse and those that arise from a crash. Overuse injuries are varied and include shoulder, neck and back strains and leg problems such as iliotibial band syndrome and jumper’s knee (patello-femoral syndrome) among others. These injuries can often be attributed to a poorly fit bicycle. Perhaps the seat
is too high, the top tube too long or the pedals misaligned. If you are in the market for a new bike, a bike fit should be figured into your budget. Many bike stores will actually deduct a percentage of the cost of a fit from your purchase. If you have a bike already, a bike fit may still be useful in that problems can be diagnosed and often remedied by tweaking various adjustments or purchasing some relatively inexpensive replacement equipment. As for crashes, these are mostly unpredictable. To reduce your chances of being injured in a crash, keep your bike maintained and wear a properly fitting helmet. You should have your bicycle inspected and tuned up regularly. A professional bike mechanic will adjust and inspect your brakes and ensure that your drive train is functioning properly. An accident is a lousy way to find out that something is amiss in your setup. Remember, the most expensive bike is worthless if it doesn’t fit and isn’t in good mechanical shape. Train hard, train healthy.
John Segesta/wahoomedia.com
CHECKING IN MEDICALLY SPEAKING
John Segesta/wahoomedia.com
SECOND TAKE
Early last year, Hopi Indians ran from Black Mesa, Ariz., to Mexico City, some 2,000 miles to the south, to champion water-rights issues. Averaging 150 miles per day and run in quarter-mile relays, the runners completed the journey in two weeks. 3 0 SEPTEMBER 2007
T R I AT H L E T E M A G . C O M
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Number of triathlons Cameron Widoff has won since turning pro in1992:
125
Number of triathlons in which Cameron will compete in 2007:
30
Estimated number of days he has ridden in his career using Shimano components:
7,300
Number of Shimano failures in those 7,300 days:
0
Estimated number of kilometers he will ride Dura-Ace in 2007:
26,350
Number of years Dura -Ace components have been in production:
35
Total estimated number of gear shifts Cameron will execute in 2007:
105,400
Number of years Shimano has been using cold forging technology:
42
Number of materials used in 7800 - series Dura-Ace:
25
Number of Dura -Ace cassette combinations:
6
Number of new patents for 7800 - series Dura-Ace:
17
Pro Triathlete Cameron Widoff
FC- 7800 HOLLOWTECH II CRANKSET Technology: Race -Proven Advanced Hollow Forging Chainring Technology: Patented Stiffness: Maxed, Increases Rider Performance Strength: Superior
DURA-ACE 7800 EQUIPPED TRI BIKE Gruppo Rigidity: Magnificent Gruppo Engineering: Methodical/ Works Together Gruppo Shifting: Super Smooth Gruppo Durability: Outstanding
SL- BS78 BAR END SHIFT LEVER Action: Positive, Crisp Design: 10 -Speed Compatible Motion: Ergonomic
CS - 7800 10 - SPEED CASSETTE Cog Materials: Titanium, Aluminum Hyperglide: Genius Engineered Durability: Unrivaled
Š2007 Shimano American Corp.
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CHECKING IN TRAINING TIP
DISTANCE OF THE EVENT Let’s face it; some people are better suited for the sprint distance while others are better suited for the Ironman distance. It’s all a matter of personal desire, physiology, time available and genetics. Through trial and error, smart athletes discover their ideal distance and develop themselves to excel at that distance.
TERRAIN OF THE EVENT
Choose your races carefully for better results By Troy Jacobson common thread among experienced triathletes is that they put a lot of thought into their race-selection
A
How many times have you heard someone say, “I love the hills but get passed on the flat sections of the course”? Due to hometown training geography (do you live in a hilly area or flat area?), body size (bigger people usually don’t excel on hillier courses) and temperament (do you have an “attack!” personality or a laid-back personality?), people tend to do better over a specific type of terrain.
TEMPERATURE AND OTHER ENVIRONMENTAL CONDITIONS Are you a super-heavy sweater? If so, it’s probably not in your best interest to choose to race in a key event in a hot area in the middle of the summer. Choose events that have a likelihood of giving you favorable weather according to your strengths and weaknesses.
TIME OF YEAR Peaking for an early-season event in the Southwest when you live in the Northeast is counterintuitive. Try to schedule your most important events at a time during the year that enables you to prepare properly in terms of training loads and environmental factors (heat acclimation, altitude, etc.). Overall, by choosing events wisely and playing to your strengths you’ll enhance your chances for success and better results. Troy Jacobson is a former pro triathlete and has coached triathletes since 1992. The creator of Spinervals Cycling and other training DVDs, his Web site is coachtroy.com.
John Segesta/wahoomedia.com
process. Successful athletes focus on events that offer them the greatest opportunity to achieve their goals. There are several ways to look at events and improve your odds on race day.
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by blueseventy
“I saw what Normann did at Hawaii last year, and I need to level the playing field. How quickly can I get one of your pointzero3 suits?” - email to blueseventy from former two times Ironman World Champion
SOMETIMES LIFE’S NOT FAIR
Normann Stadler 2006 Ford Ironman World Champion
Get your hands on the fastest swim skin in the world Special production run for 2007 Ford Ironman World Championship Limited numbers available by pre-order from elite dealers or online blueseventy.com
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ost athletes incorporate flexibility training into their programs, not only to reduce injury but also to improve overall performance. But what stretching routine is the most effective, and how much should a triathlete stretch in order to get results? Moderate stretching is the answer. Coaches, researchers and athletes have discovered that a short routine (up to three minutes) of dynamic stretches prior to a workout followed by static stretches at the end of a workout are most effective. Dynamic stretching is defined as gentle movements of the legs, arms and torso that take you to the limits of your range of motion, simulating the exercise activity youâ&#x20AC;&#x2122;ll be doing (i.e. prior to doing a running
M
Is stretching beneficial? By Troy Jacobson
3 4 SEPTEMBER 2007
workout, skipping is a good choice of dynamic stretching, and prior to a swim workout, arm swings are a good choice). The idea is to warm the muscles and connective tissues with the dynamic movement and activate the nervous system while at the same time, optimally preparing them for activity. At the end of a workout, static stretching is best. The American College of Sports Medicine recommends that static stretches be held for 10-30 seconds (to mild discomfort) with three to four repetitions per stretch. For triathletes, basic stretches that target the hamstring, quads and calf muscles are most effective. Ultimately however, moderation is the key as research has shown that too much flexibility in the endurance athlete can lead to joint instability, increasing the risk of injury, as well reduced force production. Troy Jacobson is a former professional triathlete and a top multisport coach. He is a leading producer of endurance-sports training videos. For information, visit coachtroy.com.
T R I AT H L E T E M A G . C O M
John Segesta/wahoomedia.com
CHECKING IN REALITY CHECK
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“I think the Tempo Trainer is a better training tool even than a HR monitor to teach pacing and rhythm for both swimming and running. In swimming it gets those who are too wound-up to slow down and learn to connect their arms to their core movement, and those with delays or hitches in their stroke to develop connected rhythm. In running it helps athletes stay compact and ground support time shorter which is essential to being faster and more efficient.”
complaints and plenty of praise as well. Are there any changes you’d like to see made for 2007? AH: The course was definitely very crowded, but there’s really no way around that. In terms of race coordination, I thought they did the best they could, especially considering that the bike course cut through a lot of busy roads. I’m sure the motorists were more upset than the athletes. I guess they could spread out the start times a bit more, but then you have some people starting too late in the morning, and Clearwater can get hot in the afternoon.
Michael Collins - www.MultisportsOC.com Head Coach of MultiSports Orange Count & Nova Masters
“The Swimmer’s Snorkel is an essential, fundamental swim training tool. We use it in all our camps.”
Lance Watson - www.lifesport.ca 2004 Head Canadian Olympic Triathlon Coach
“I don’t recommend triathletes use hand paddles, except the Finis Freestyler. A true technique paddle lengthens your stroke and puts very little stress on your shoulders.” Steve Tarpinian - www.swimpower.com Tri Coach Author of Swim Power Founder of Total Team Training
“The Z2 fins are a critical part of my swim gear bag. The extra propulsion I gain while using the fins allows me to focus on my body position while maintaining a strong, fast kick.” Linda Gallo - www.lindagallo.com First woman out of the water in Kona Luna Chix Pro Triathlon Team
Andrew Hodges By Brad Culp his month Triathlete caught up with last year’s top overall amateur at the Ford Ironman World Championship 70.3 in Clearwater, Fla., Andrew Hodges, from Charlottesville, Va. In fact, the 23-year-old graduate student at the University of Virginia topped all but 11 professional men at the inaugural Clearwater race, en route to a 3:59:15 finish. He may be a little overwhelmed with material science and engineering classes, but we don’t expect him to slow down this season. Hodges accepted his pro card earlier this year and has already posted impressive overall finishes at Ironman 70.3 Florida and Eagleman.
T
Triathlete magazine: So, after finishing 12th overall at Clearwater last year, you decided it was time to turn pro. How has the experience been so far? Andrew Hodges: Well, my first pro race was Ironman Florida 70.3. I would say it went well. There was a very competitive field, and I managed to finish 14th. It’s definitely a different experience when you’re racing with the pros. It was fun to start first since it allows you to know exactly who you’re racing against. However, it got a little lonely on the bike. There were stretches were I didn’t see anyone for miles at a time. I’m used to being mixed up with the rest of the age groupers. TM: What was your impression of Clearwater last year? We’ve heard a lot of
TM: What’s been your favorite 70.3 race so far? AH: I would have to say Clearwater is my favorite, since it’s a world championship and I raced so well there last year. As for the best venue, I think the Whirlpool Steelhead 70.3 is the best. It was the first time I had seen Lake Michigan. It’s huge! It looks like an ocean. Also, the dive start off the pier was pretty cool. TM: You’ve had success at just about every distance, from Olympic to Ironman. Would you consider yourself a long-course athlete or a short courser? AH: I don’t know that I’m really either. I really enjoy the faster stuff, but I’m much stronger on the long bike rides. I think that’s why 70.3 is a good distance for me. It’s long, but you can still race the entire thing. I don’t plan on doing any full Ironmans anytime soon. I raced Hawaii once, but it was just because I happened to qualify and I felt I had to. Now that I have that experience, I’d like to focus on some shorter distances. TM: You’re consistently one of the top swimmers and runners at every race you do, but you seem to lose a little time on the bike. Have you done anything specific this year to work on the bike leg? AH: Well, I came into the sport as a runner and then spent four or five years nailing down my swim. Winter in Virginia is a great time to work on swimming, since the weather can get pretty nasty. Now that I have the swim down, I really want to focus on the bike. I plan on training with a PowerTap this season and I think that will help me really focus my training. This summer I’ll put some big miles on the bike. T R I AT H L E T E M A G . C O M
Courtesy Andrew Hodges
CHECKING IN 70.3 SERIES
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Courtesy Specialized
CHECKING IN GEAR PAGE
Specialized Debuts Transition Carbon By Jay Prasuhn he official debut of the Specialized Transition Carbon coincided with the announcement that the Californiabased company had signed 2006 Hawaii Ironman runner-up Chris McCormack. And while the bike made its official debut at the Quelle Challenge in Germany in late June, McCormack had put the machine through its paces with back-to-back victories weeks prior at the Honu and Baja Ironman 70.3 races. “I was able to put a larger front chainring on at Honu 70.3, and coming back from Hawi, I was pushing 40 miles per hour in a tailwind, and the bike still wanted to go,” McCormack said. The wind tunnel-designed bike, created in collaboration with Specialized mainstay athlete Peter Reid, is an aero marvel that boasts chain stays and seat stays that flare out to the dropouts at
T
3 8 SEPTEMBER 2007
the last second, keeping them out of the wind. In fact, the chain stays are behind the bottom bracket shell when viewed front-on. Also impressive is a carbon fork that has an aluminum one-inch steerer that works in conjunction with the frame. As wind scoops under the crown above the tire, it smoothly transitions along the frame’s down tube instead of hitting the back wall of the crown. The brakes are a cyclocross-style center-pull configuration by Specialized designed to keep the front-brake cable in line with the head tube. At the back, the brake cable ports out at the bottom of the down tube to a brakeset mounted on the underside of the bottom-bracket shell, keeping it out of the wind. Similarly, the rear- and front-derailleur and rear-brake cables funnel into a port at the front of the top tube. The cables then feed into internal guides that, from a mechanic’s standpoint, make them easily serviceable. A fourth port exists for an optional SRM cable run to the crankset. The frame design also features a rear cutout seat post and horizontal dropouts plus one of two aero carbon post layback
options. Additionally, each post offers a reversible clamp-placement option providing 100mm of fore/aft adjustment, and each bike comes finished with the new Body Geometry TriTip saddle. “From an engineering standpoint, it was like working on three bikes at once,” said Luc Callahan, lead engineer on the Transition Carbon. “We’ve worked on a lot of amazing projects at Specialized, but this was the most challenging project I’ve ever done.” The Transition hierarchy starts with the $2,500 Shimano 105-equipped Transition Comp followed by the Ultegra-kitted Expert at $3,000 and the Dura-Ace spec’d Pro at $4,000. The line is capped by the $7,000 Transition Carbon S-Works, outfitted with SRAM’s new Red groupset, a Specialized S-Works crankset (which Specialized claims is stiffer and 150g lighter than the Shimano Dura-Ace crankset), Zipp Vuka aerobars and a Zipp 404 carbon-clincher wheelset. The S-Works will feature a FACT carbon layup, making it a 1,400-gram frameset. The remainder of the Transition line will be 1,500 grams.
T R I AT H L E T E M A G . C O M
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Courtesy Specialized
Triathlete was invited to Specialized headquarters in Morgan Hill, Calif., in late May and had a chance to test the bike. The frame’s stiffness is readily apparent, as the down-tube/headtube juncture features aero gussets that help flow air off the fork and onto the frame while adding torsional front-end stability. A short, slack head tube allows for deep aero positioning and a steady-tracking ride. The top tube, stays and down tube are all wafer-thin, with the down tube at a UCI-minimum 25mm wide. All told, the Transition Carbon, due to hit your local Specialized retailer in November, stands to make quick headway into the competitive high-end tribike market. All good for Macca, who’s looking for the 71 seconds that separated him from race winner Normann Stadler at last year’s Hawaii Ironman. “The bike really is an unfair advantage. They’re forward thinkers; everything is, ‘Yes we can’ or ‘Let’s try it.’ I really get excited working in this type of environment and am over the moon with my involvement with Specialized,” McCormack said. “The most noticeable thing for me is how smooth and tight the front end is. The rear is stiff as well, and the horizontal dropouts on the rear wheel run so tight against the frame that the drag is nil. It rides like a dream, and it’s really a piece of art that rides even better than it looks.”
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INDUSTRY PROFILE CHECKING IN
Phillip Millet
not as big because the brand was created around the short-course racing of ITU. We don’t expect to be as big right away as QR or BlueSeventy, but give it a bit of time. Every time I sell a suit, I know I’m making a customer happy. And if Profile Design sells the suits, they’re casting a wider net for our brand.
Luis Guerrero
Emmanuel Millet at Ironman Florida
Profile Design’s Chris Travers
Fantastic two Aquaman, Profile Design team up By Jay Prasuhn ften, a great product has a hard time penetrating the larger market. Such is the story for French wetsuit manufacturer Aquaman Wetsuits. The wetsuit savvy will seek it out, but the masses might trend toward betterknown names, leaving Aquaman with its industry-leading Metal Cell and other models fighting hard in a tough neoprene market. Enter a promotional force, such as Profile Design, a company with all the right connections. The result? Profile Design by Aquaman Wetsuits. While Aquaman still operates its own brand, it paired up with the industry-leading aerobar manufacturer to co-brand wetsuits and hit the North American market, making better available a suit that this editor finds to be one of the most technologically advanced yet underrated suits on the market. Triathlete chatted with two key cogs in the merger: Aquaman’s Emmanuel Millet and Profile Design’s Chris Travers.
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Triathlete: How did the union between two very different brands in the same sport come about? Travers: We were off-and-on interested in getting into wetsuits for quite a few years. Given our position in the tri T R I AT H L E T E M A G . C O M
market with aerobars, there’re a lot of categories where our name would help out. But Aquaman came to us and we started talking. We’re much stronger in the other aspects of the sport. It is a good combination. From a sponsorship standpoint, we don’t have much overlap. Triathlete: How do you each benefit? Millet: For nine years I was here in Michigan by myself trying to spread the good word about Aquaman . . . the design, the flexibility, just how fantastic these suits are. Now associating with Profile Design, they are doing a lot of the work. They have a lot more possibilities and are in a lot of stores all over the world. For Aquaman, it’s great exposure. Plus the name of Profile Design, it’s a good company. It’s good quality, and it’s perfect for us. Travers: That’s just it. They needed distribution, which they didn’t have. We needed a turnkey category, which we did have. Triathlete: Being based in France, Aquaman has historically had a focus on the ITU pros, which has been great in Europe but tough to promote in North America, correct? Travers: The ITU route is the hard route, and they’ve dominated it. The Ironman route, that’s a lot easier. Yep, Aquaman is heavily popular in Europe, the top seller in France, they’re popular in ITU-type racing. But they haven’t had the inroads into Ironman and 70.3. When you look at their list of athletes, it’s ITU. But the guys with the company believe in the product, and that’s why they’ve been successful. The suits are awesome. Millet: The Ironman market is a broader base of customers. In Europe it’s
Triathlete: Who are you using to help promote the suits to the North American market? Travers: The right guys. Chris Legh. We have an amazing guy in Peter Reid. The two top girls in XTERRA are Melanie McQuaid and Jamie Whitmore, plus [2004 Olympian] Victor Plata. They’ve all been genuinely happy with how they’ve been swimming in the suits.
One of the first long-course athletes in the new Aquaman/Profile Design suits at Eagleman 70.3 is Aussie Chris Legh.
Triathlete: Now that you’re getting a lot more suits into the shops, has there been an initial groundswell? Travers: Sales are surprising all of us. We had a commitment with Aquaman for a certain number of suits over three years, and we’ve already come close to meeting that commitment in six month’s time. Millet: The future is now very bright. The key is to be in stores where people can try the suits, and Profile Design has helped us there immensely. And once you get people into our suits, they just love it. In the long run, it’ll be great for us. T R I AT H L E T E M A G A Z I N E 4 1
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over, that new-school methodologies show less is more, that you should depend more on quality than quantity, that recovery is your best friend, to take walking breaks, to take days off and all that rot. I'll relent on this point. Old schoolers do train too much, race too much, rest too little. But they do it with a cracked smile: Old schoolers live to overtrain. That's why they kick everyone's ass. That said, after I finish my long run today, I'm going shopping for an iPhone.
By Brad Culp efore you start agreeing with anything T.J. says, just know that he rides a custom-fit, titanium bike that was designed by a bunch of aerospace engineers. Now, onto my point. Old school is just a term that a bunch of washed up has-beens coined to justify why they’re slow and why the young guys are faster than they ever were. Just look at the two of us. T.J. is old and slow and I’m young and, well, faster than T.J. Now, my much older counterpart will have you believe that multisport lost some of its magical allure with the introduction of aerobars and Lycra. If it were up to old school-ers we’d have to do away with aid stations and we’d coast along the Queen K in board shorts, with toe clips on our 40-pound steel-frame tanks. Sure, my all-carbon, integrated aerobar system may have cost more than my car, but according to my wind-tunnel test it saved me 12 seconds during my last Ironman. These days, if you want to compete, you need to embrace technology. I even sleep with my HRM on, just to make sure I don’t go anaerobic while I dream about Clearwater. And don’t even get me started on nutrition. T.J. still recovers from his long rides (which are about 10 miles these days) with a dill pickle (electrolytes) and chocolate milk (carbs/protein). I can’t even pronounce the names of the chemicals in my recovery concoctions, but I know they make me fast. Well, at least faster than T.J.
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Old school vs. cutting edge Who’s right in the battle of over-trained oldschoolers and techno-geek new-schoolers? You decide.
New-schoolers: Wake up! The matrix has you By T.J. Murphy ot long ago, I considered buying a new laptop computer overloaded with all the newest and best that technology had to offer. The promise of the laptop smoldered with Intel somethingor-other processors with a speed measured by the freakishly incomprehensible term “gigahertz,” meaning one thousand million hertz. The computer could obey voice commands, edit that movie trilogy you're working on, and probably, if you pressed the right buttons, ascertain how many electrons are in the universe and what they were doing. It's like I was hailed into a secret lab at MIT and allowed to take off with a prototype. So I buy the computer, hypnotized into thinking it was (as Lance Armstrong
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would say), "The Shit." About a week after I buy it, I see on the Apple Web site that they've updated their laptops. For the same price I paid a week before (yes, one week), I could have bought a computer with even more giga-technologies. Then, about four weeks after my purchase, Apple announces the Jaguar operating system. I am struck with the realization that the computer I bought just five weeks ago will, in another month or two, will be ranked just a rung above the Fisher Price variety. So this is the new school, is it? And here's the kicker: You know what I'm doing on my new 2007 laptop? Same thing I did with the first computer I ever owned 15 years ago: I'm typing on it. Here's my point about old school vs. new school in triathlon. There is no new school. Triathletes have always been techno-fetishists, and maybe it's helped eke out a faster split here and there, but if you want to do well at this sport, you have to do three things: swim a lot, bike a lot, run a lot. In this respect, nothing has changed in 30 years. There it is! My triathlon bible. Nine words. Swim a lot, bike a lot, run a lot. You can wear a space helmet if you want, whatever. Swim a lot, bike a lot, run a lot. One might argue that the old-school days of massive training schedules are
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John Segesta/wahoomedia.com
Old ways for old hags
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Running Straight and True to Beijing â&#x20AC;&#x2DC;08 Professional athletes like Xterra champion, Brent McMahon, rely exclusively on Easton components like the precision tuned XC ONE Disc. Each Easton wheelset is hand-built by our master wheel builders using high, uniform spoke tension that guarantees Easton wheels will stay truer longer. Proprietary disc specific rims feature welded joints and are hand-built to the same precise specifications as ALL Easton wheelsets. Stronger, stiffer wheels, quick precise handling, better ride quality and reliability. Brent also relies on Easton bars, stems, seatposts and frame tubing. BRENT MCMAHON 2006 Nissan Xterra West Champion 2006 Nissan Xterra Southeast Champion
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GATORADE ATHLETE OF THE MONTH KYLIE RILEY Houston, Texas
By Marni Rakes s an aspiring Olympic swimmer, 27-year-old Kylie Riley never envisioned a career in triathlon. After graduating from Auburn University in 2001, with a degree in communications, Riley retired her cap and goggles and said goodbye to her competitive lifestyle in NCAA Division 1 swimming. After a convincing talk with a close friend at church, Riley signed up for her first triathlon soon after college. Her main concern was the bike leg.
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“My only form of cycling was riding a bike to and from my classes in college,” she admits. Still, Riley was happily surprised when she placed fourth in her age group at her first triathlon. “The hardware I received for my age-group finish was enough to keep me coming back for more.” With hardly any evening free time, Riley rarely misses her morning training. After a full day’s work in the humanresources department at a realestate investment company, Riley heads to the pool where she coaches a Junior High School USS swim team. “Triathlons are completely different from competitive swimming,” she says. “I have learned that there are other ways to be a champion besides winning.” But her competitive drive hasn’t entirely escaped her; Riley’s ultimate goal is to place as the overall female at a major Olympic-distance race.
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Kylie Riley
CHECKING IN GATORADE ATHLETE OF THE MONTH
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Chris McDonald’s LOOK 496 Tri
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Goldberg of Fit Multisports collaborated with R&A Cycles in New York to help get Chris set up, dressing the 496 with a Hed cockpit and wheelset. You can track this up-and-coming Down Under star at trimacca.com.
A Frame Look 496 T B Aerobar Hed Aerobar with carbon-fiber s-bend extensions C Groupset Shimano Dura-Ace 10-speed, 11-23 cassette D Crankset Ergomo Pro, 175mm crank length E Chainrings Rotor Q-Rings, 54-41 F Wheels Hed 3 Carbon front and rear G Tires Continental Sprinter, 700 x 22mm tubulars H Pedals Look Keo Carbon I Hydration Profile Design AeroDrink J Saddle Fi’zi:k Arione Tri
Jay Prasuhn
ou mean to say there’s another Aussie Macca on the pro circuit? Chris McDonald has been quietly assembling solid results around the world, finishing top five at Ironman Western Australia, New Zealand and Canada the last few years and a second-place finish at Ironman Wisconsin last year. Coached by 1988 Hawaii Ironman winner Scott Molina, the 28-year-old McDonald resides in Christchurch, New Zealand. A true trendsetter, the 496 Tri features an integrated fork and steerer that mates as a c-clamp pivot around what would normally be the head tube. The adjustable LOOK ErgoStem provides McDonald, who has a long torso, perfect cockpit rise and fore/aft adjustment. No stem swaps required. As they have done for several pros, Jason
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Desiree, 30, top American at the 2006 Ironman in Kona, seeking ultra-responsive, 50.55 cm partner who’s a real winner
Desiree Ficker finished on the podium with an inspiring 2nd place performance at the 2006 Ford Ironman World Championships. Like the competitive spirit that burns in Desiree, we at Guru are equally fired up about creating the best triathlon bikes in the world. And for 2007, they feature an exciting new paint and design program. At Kona, we set Desiree up with a completely new customized, carbon monocoque Crono that’s incredibly responsive and swift as the wind. A match made in Hawaii. gurubikes.com
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North America Sports partners with host communities he development of a partnership with an Ironman host community takes research, negotiation, detailed planning and time. North America Sports has forged partnerships with eight host communities; all are different and bring a unique flavor to each event. Oceanside, Calif., along with nearby Camp Pendleton, hosts the first event on the North America Sports calendar in late March. Set in scenic Southern California, the Ford Ironman 70.3 California showcases the natural beauty of the area with its ocean and mountains. “Located in the birthplace of the sport, the venue and course bring together all of the best features and elements that capture the spirit and history of triathlon,” says race director Paul Huddle. The newest event on the North America Sports schedule is Ford
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Ironman Arizona, held in Tempe. The City of Tempe joins together with the Salt River Pima Maricopa Indian Community to host the event, which marked its third anniversary this past April. Support for the event has grown, as is evidenced by a dramatic increase in the number of participants from the area, including representatives from the Native American community. Ford Ironman 70.3 Florida is held at Walt Disney World Resort in Orlando. Truly a community unto itself, Walt Disney World provides a special family-festival atmosphere. Celebrating its fourth anniversary in 2007, Ford Ironman 70.3 Florida attracts many athletes and their families. Set in northern Idaho, Ford Ironman Coeur d’Alene has become a favorite. The swim start in Lake Coeur d’Alene
is one of the most dramatic and picturesque of any event, and at the 2006 race Janus Charity Challenge athletes raised over one million dollars. Lake Placid, N.Y., has hosted two Olympics, a Goodwill Games and countless national and international events. With this wealth of event experience, the Adirondack town became the first in the continental United States to host an Ironman in 1999. Registration for the 2007 event closed in just a few hours, a testament to the popularity of the race. “The community of Lake Placid has supported the Ironman cause since our inaugural event almost nine years ago,” says North America Sports CEO Graham Fraser. “We have a very close tie to this special place, and it is clearly evident by all of the support we receive throughout the year from the residents of the Adirondack area.” Celebrating 25 years in 2007, Subaru Ironman Canada is beloved by athletes worldwide. The host community of Penticton, B.C., has provided strong support to the event and athletes over the years, with an amazing 4,000strong Iron Army of volunteers making the event possible. Judy Sentes, president of the Ironman Canada Race Society says, “I feel privileged to be involved with an international event that is so well received and appreciated. I am one of the many volunteers who embrace this world-class race and takes pride in hosting it.” As athletes circle the state legislature in Madison, Wis., heading for the finish line, they may not get a chance to appreciate the majesty of the setting. They have, however, the support of a remarkable 50,000 spectators that line the course in the capital city and neighboring Dane County. Ford Ironman Wisconsin has enjoyed this support despite some very challenging weather conditions over the past couple of years. The North America Sports season comes to a close with Ford Ironman Florida. The event is well known in the triathlon community as an agegroup race and as a great race for first-time Ironman triathletes. Utilizing the stunning setting of Panama City Beach, Ironman Florida offers a great opportunity for athletes to get their feet wet in Ironman events and also provides a final competition before the winter sets in.
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John Segesta/wahoomedia.com
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Pearl Izumi® Women’s syncroFloat®2 with Seamless Race Upper WeAreNotJoggers.com
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TM: How did you become involved with Zoot? BE: I was looking for a business to invest in and fell in love with the opportunity that Zoot provided. It’s difficult to find a truly authentic brand that is both a premium brand and a market-share leader. Once I met the team, I knew that we could execute on the brand’s potential.
Checking in with Zoot’s CEO—and this month’s cover boy—Brian Enge By Rebecca Roozen rian Enge is not just a family man. The Bakersfield, Calif., native and Harvard grad takes his job as CEO of Zoot, the Californiabased manufacturer of high-end multisport apparel, seriously. “At the end of the day, my job is to make sure that we are 100 percent focused on providing the multisport athlete with the best apparel, wetsuits and footwear possible,” says Enge. But the former soccer pro isn’t all business. Twelve years after his girlfriend’s dad (now father-in-law) introduced him to triathlon, Enge finished his first Ironman in 10:07.
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Triathlete magazine: Your 10:07 at Ironman Coeur d’Alene this past June was quite impressive. Brian Enge: I had two simple goals for the race. The first was to thoroughly enjoy the entire experience, and the second was to finish under 10:30. I was ecstatic to accomplish both goals. TM: What's your favorite distance to race? What are your plans/goals for the future in terms of racing? BE: I loved the IM distance but will probably do more 70.3 races as they fit in more appropriately with my other priorities.
TM: Zoot sponsors some topnotch athletes: Luke Bell, Kate Major, Sam McGlone. Any others looking to join the team? BE: We take a family approach with our athletes. We want to make them part of our team for the long term, so we will only make long-term investments. We have added some great young talent in the past year, names that you will hear a lot about in the next few years. We’ve also signed some solid athletes in Europe in the past few months that will help fuel our growth there. TM: Where would you like Zoot to be a few years down the road? BE: Our goal is simple: to be the premier multisport brand in the world. We were 100 percent focused on this in 1983, are still today and the same will be true in five years. TM: With four kids, running a successful company and training for Ironman is quite the feat. How do you make it work? BE: First, my wife [Ceci, a two-sport All-American in college and member of the Harvard Athletic Hall of Fame] is a complete stud. Ironman was a total family effort as my wife and kids agreed to sacrifice family time for me to compete. I declined my spot for Kona, as I didn’t want to sacrifice this type of quality family time twice in one year while my kids are so young [oldest is 8 and youngest is 3].
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Eli Carlson
TM: With the launch of some awesome new products, like the Zenith wetsuit, are there any other hot products on the horizon? BE: Our product machine is working at full speed right now, so you will continue to see a lot of product solutions from Zoot. The big news is certainly our Ultra Footwear line that will launch to our customers in spring 2008.
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Terrier Tri, NYC By Margie Goldsmith ew York City can be a lonely place, but not if you’re a member of Terrier Tri, considered the fastest,
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hippest, most active group in NYC. The eight coaches manage the club’s 225 members. In 2006, 20 Terrier Tri members completed an Ironman; 85 did a half-Ironman; eight raced 70.3 world championships in Clermont and 65 competed in the New York City Triathlon. This year, 135 members competed in the NYC Tri.
Four years ago, founder Robert Pennino rounded up 20 athletes in a bike shop and created Terrier Tri, named for his Jack Russell Terrier, Mr. Buc. Not only does Mr. Buc occasionally train with the team, but during races members are required to woof when a fellow teammate passes. Terrier Tri offers eight workouts a week and five weekly during the offseason. In winter, members swim and bike indoors and can opt for indoor bricks (spin class following by treadmill intervals) with Terrier Tri coaches at Equinox and LA Sports Club. Terrier Tri also offers supplemental outdoor swim, bike and run clinics. Terrier Tri members are grouped according to the distance for which they are training: Ironman, half-Ironman, Olympic and sprint distances. Daily workouts in all three sports are posted online. The Web site also has a monthly calendar, race schedule, listing of all indoor Terrier Tri classes at NYC health clubs, weekly results, articles written by Terrier Tri members, photos and an online retail store to buy Terrier Tri uniforms and gear. terriertri.com
Courtesy Terrier Tri
CHECKING IN CLUB PROFILE
WATER TEMPERATURE: 80 degrees F AIR TEMPERATURE: 85 degrees F PARTICIPANTS: 1600 RECOMMENDED EATS: Big Daddy’s Barbeque FAVORED MICRO-BREW: Honest? Lawyers IPA (4.9%). Court Ave Brewing Company es Moines was center stage for this first-time Olympic-distance triathlon (1.5km swim, 40km bike, 10km run) with a $700,000 prize purse. Sponsored by Hy-Vee food stores, the swim was right out of the downtown area, in Gray’s Lake, and the rest of the venue was laid out right in downtown Des Moines. There were some changes to the courses for the age groupers and the pros, but both pounded the same pavement in some areas. The looped course is spectator-friendly in that you can go inside the loops and see the participants a number of times for the bike and the run. With most events being out and
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RACE: Hy-Vee ITU World Cup Triathlon Championship RACE DIRECTOR: Bill Burke LOCATION: Des Moines, Iowa DATE: June 17, 2007 YEARS RUNNING: Inaugural DISTANCE: 1.5km swim, 40km bike, 10km run
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back, this layout created excitement for the big crowd waiting to see their friends and family finish along the long bright blue carpet on one of the highest points in the area. This venue created a challenge for the U.S. Multi-Sport team. The event had a large fitness-and-wellness fair, and there are always a couple of samples given out—one of them was a pedometer. We decided to measure our steps since we were going back and forth from the swim start to the transition and finish at the capitol building. We decided to run back and forth and get the walking in while cheering on the athletes. The pedometer was working hard in the heat and humidity. When it was all said and done the pedometer read 38,361 steps— not a bad day’s work. This event is one to get on the calendar, easy to get around and great viewing for family and friends. The weather is great at this time of the year. It’s what summers are all about. A total class venue in the heartland of America! Train well, H&W usmultisport.com
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TRAVEL TALK
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The next year he completed a halfIronman in eight hours. For a while he thought about the impossible; no unsighted person had ever completed an Ironman before. A guy named Matt Miller built a foundation called C-Different. He put it together to help promote active and unlimited lifestyles for people without sight. Turns out he had the same vision David secretly had: There is no reason an unsighted person cannot complete an Ironman. Matt found four other visually impaired people to embark on this adventure at the 2005 Ironman Coeur d’Alene. Race day arrived early and lasted forever. The swim went well enough. On the bike David felt some nagging overuse injuries, and his legs seemed to
refuse to run. Halfway through, David’s support group told him—and his guide, Jim—they better pick up the pace or they wouldn’t make the cutoff. David told his wife, “Don’t worry, I’m going to make it.” His legs got the memo. Still, David had a long way to go and found a final burst of strength when Jim spurred him on by telling him, “You better run now or you are going to look really silly as I drag you across the line.” The blast of cheers lifted Dave’s knees and the roar boomed. David couldn’t see the finish line, but he heard it. So much so that he could barely hear Mike Riley, “Dave Bigoney you are an Ironman!”
o, you’re not reading it wrong. This month, we’re reviewing extremeironing.com. After one visit, you’ll know why. Just what is extreme ironing? Well, the homepage says it best. It’s “the latest danger sport that combines the thrills of an extreme outdoor activity with the satisfaction a well-pressed shirt.” Think XTERRA is extreme? Wait until you check out the YouTube.com short about extreme ironing. You can find a link on the homepage. According to the site, it all started when an Englishman named Phil needed to iron his laundry, but really wanted to go rock climbing. Also included on the Extreme Ironing Bureau’s Web
page is a photo gallery with over 1,000 pictures, including images of ultraextreme underwater ironing. You can download audio, video or wallpaper for your computer. Visit the link. You know you can’t resist.
Courtesy Paul Peavy
CHECKING IN LIGHT READ
You can find out more about C-Different at cdifferent.org.
Blind ambition By Paul Peavy avid Bigoney lost his vision more than four years ago in a tragic shooting. Although he lost his sight— and his father—in the incident, he did not lose his athleticism or his drive, and his friend Dana had an idea to help keep these intact. Dana was David’s new set of eyes. While Dana held onto David with a rope, the duo swam together. David trusted Dana to guide the tandem bike down screaming curves and, with his running shoes tied, hop roots, curbs and rocks. After two weeks of training, David completed his first triathlon.
Courtesy Paul Peavy
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ON THE WEB
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ONLINE POLL RESULTS What's your favorite distance to race?
Please visit triathletemag.com to vote in our latest reader poll.
Courtesy extremeironing.com
extremeironing.com
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Melanie McQuaid, 3-Time XTerra World Champion with her BMC Team Elite 01
Š2007 Rich Cruse/XTERRA
www.bmc-cycling.com
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GET OUT THERE If youâ&#x20AC;&#x2122;re looking for sun and adventure this off-season, then check out our list of the top winter destinations for triathletes
John Segesta/wahoomedia.com
By Brad Culp
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AT THIS POINT IN THE SEASON WINTER IS PROBABLY THE LAST THING ON YOUR MIND, BUT IT MAKES SENSE TO SPEND SOME TIME THINKING ABOUT YOUR OFF-SEASON PLANS NOW. For many triathletes, a couple of weeks holidaying (and, of course, training) in the sun can help the winter months roll past more quickly and provide a boost to your early-season fitness. If you’re just looking for warmth and relaxation, your options are pretty much endless. However, if you want to travel to a great tri-training town this winter, you better take a look at our list. The five cities we’ve chosen offer near-perfect weather, great climbs, top-notch trails and some of the best places to stay in the world.
1. Kona and Maui, Hawaii
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Ross Schmelzer, an age-grouper from Sturgeon Bay, Wis., tackled the climb this spring. His reaction reflects that of just about anyone who reaches to top. “It’s by far the toughest ride I’ll ever do,” said Schmelzer. “I rode a bike with a triple ring, and I was still standing up the whole time.” You better tackle Haleakala early on in your trip, because doing the climb on tired legs can be torture. Daytime weather on all the islands rarely dips below 80 degrees, even during winter months, so long sleeves definitely aren’t necessary. That said, if you do tackle any of the climbs on either island (or even the ascent to Waimea) it can get surprisingly chilly at altitude, so pack a vest and arm warmers. If you’re looking for a group to train with, check out Lance Watson’s Lava Camp (lifesport.ca), which takes place in early April.
If you’re going to make the trip all the way to Hawaii (and pay 2. Tucson, Arizona the airfare), you might as well squeeze in two islands to maximize Tucson has something for everyone. The super-dry weather your ROI. Kona is a must. It’s triathlon’s Mecca, and there’s nothmakes it an ideal retirement destination. One of the largest univering quite like riding on the windswept Queen K Highway (and sities in the country keeps things hip, and the Santa Catalina dodging the Kona Coast’s outrageous traffic) to get you motivated. Mountains make it a training paradise. The village of Kailua-Kona is the Ironman epicenter each Tucson is booming and there are plenty October, but it’s definitely not the only of places to stay, but from a training standplace to stay on the west side of the Big point, the east side of town is the place to Island. Just north along the Queen K be. From here, you’ll have easy access to (about 30 miles north of Kailua), you’ll the facilities at the University of Arizona, find the Kohala Coast and three of the Boost your off-season training which include a 50-meter outdoor pool. A largest resorts on the island. You can number of group rides start at or near the choose between the Hilton Waikoloa with a run-focus phase university, including the Saturday morning Village, the famed Mauna Kea Resort or shootout, endorsed by Ironman 70.3 world the Fairmont Orchid. Like everything else By Cameron Elford champion Sam McGlone. in Hawaii, these resorts are expensive but well worth the price. A FEW YEARS AGO I WAS TRAINING FOR AN Staying in Kohala also offers myriad EARLY-SEASON IRONMAN BUT FOUND MYSELF training options, from open-water swimWOEFULLY UNDERPREPARED AS THE EVENT ming in Anaehoomalu Bay, a state park LOOMED EVER CLOSER. Scrambling for advice, I adjacent to the Waikoloa resort, to running e-mailed triathlon great and 1988 Hawaii Ironman through the resort’s well-kept grounds, and winner Scott Molina. “Just run lots,” was Molina’s from there you’ll have easy access to the advice. northern half of the Ironman bike course, Indeed, many triathletes follow just such an offwhich is the most challenging and scenic season program, finding the winter months a good part. From Kohala to the IM turnaround time to insert a single-sport focus and train for a point at Hawi it’s a rolling 25-mile ascent. marathon before the structure of three-sport training Those looking for an even bigger chalshackles dreams of big weekly run mileage. To that lenge can tackle the climb up to the town end, there’s no shortage of great winter marathons, of Waimea, which lies at the base of the from Las Vegas to Honolulu, in December, to P.F. Mauna Kea Volcano. Waimea sits at 3,000 Chang’s Arizona Rock ‘n’ Roll Marathon, which next feet and offers a few quaint coffee shops year takes place on Jan. 13. (plus a Starbucks) for a quick recovery Beginning in Phoenix, the point-to-point Arizona drink before you make the screaming Rock ‘n’ Roll Marathon course winds through descent back to the Queen K. The road up Phoenix and surrounding Scottsdale before finishto Waimea gets very narrow, so riders need ing in Tempe, 12 miles away (buses are available to be extremely careful. Traffic is typically to shuttle athletes to the start line in the morning). lightest on Sunday mornings. Temperatures at the starting line usually hover in If you have the time (and money), a trip the chilly 40s but top out in the mid-60s later in to Maui will complete your island experithe day. In addition, live bands are located every ence. Maui locals refer to their training as mile of the way. Maui Miles, since there’s no other place in The marathon and half-marathon courses are the world quite like it. The crown gem of a both flat and fast. The marathon course features a Maui training trip is the Haleakala Volcano very gradual elevation gain from 1095 to 1230 feet ascent. It is one of the longest and most over the first half before flattening out then tilting grueling climbs in the world: 37 miles from downward to 1140 feet over the last 10 miles. Paia to the summit with a total vertical For more information on this spectacular event, gain of 10,023 feet. check out rnraz.com.
John Segesta/wahoomedia.com
Racing Arizona
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“It’s a great hard ride,” McGlone said. “There can sometimes be over 150 people. The ride covers the same three-hour loop every weekend and the pace can get pretty tough.” If you have any legs left after the Saturday morning shootout, then head over to Mt. Lemmon for an epic climb. It’s one of the longest climbs you’ll find in the Continental U.S. and there’s great homemade pie and coffee at the top. It’s a 26-mile climb to the summit, although snow can often close off the final few miles during the winter months. That’s right, the summit of Mt. Lemmon is so high (over 14,000 feet) that they open up ski lifts for three months each year. If you don’t want to spend all day climbing you can get in a great workout at the Tucson Mountain Park on the west side of town. Gates Pass is a favorite climb of the locals, but it can be brutal for a first-timer. It’s a gradual half-mile climb with grades reaching over 20 percent at the top. Tucson has typical desert weather, but the temperature can vary quite a bit in the winter months. “Your best bet it to go in March or April,” said McGlone. “It can be cold, especially in the mornings, in February. After April, it gets really hot.” Perhaps the best part about Tucson is that the locals want you to come. If you don’t believe us, log on to visittucson.org. The Metro Tucson Convention and Visitors Bureau will be at your service to ensure that you have the ultimate training experience. They specialize in planning for large groups (more than 10 people) and even have their own sports-development program.
3. San Diego, California
temperatures. However, according to Ironman world champion Michellie Jones, who spends most of the year in San Diego, you can hardly feel the change. “There’s basically no change in the weather during the winter,” said Jones. “People say it rains a bit more, but you can’t really tell.” There’s no shortage of great group rides in the San Diego area either. If you’re looking for a fast-paced group workout, Northern San Diego County is the place to be. Every Wednesday morning a large group of triathletes sets out from the Starbucks in Carlsbad Village for a 55-mile tour of nearby Camp Pendleton. Be sure to bring your ID, as the Marine gate sentry won’t let you in without it. If you’d rather ride with the roadies, then the Saturday morning Swami’s ride is a must. The ride used to begin at Swami’s Surf Beach, in Encinitas just north of San Diego, but has since moved south to B & L Bikes in Solana Beach. If you make it out for this ride, be prepared for 42 heart-pounding miles and a super-fast field sprint at the end. According to Jones, it can get a little scary. “Swami’s is a serious ride,” Jones said. “I don’t really do it anymore, because it can get really, really dangerous.” If the solitude of a good, long climb is more your thing, then a climb of nearby Palomar Mountain is a must-do. Just off I-15 in Pauma Valley you’ll find this 4,500-foot climb, which is one of the longest is Southern California. It is often compared to the fabled Alpe d’Huez in France, since they both have 21 switchbacks, which makes things interesting on the way down. After a workout like that, some serious refueling will be required. We recommend any of the local Mexican food. There are too many places to recommend, but finding an authentic dive couldn’t be any easier.
4. Auckland & Christchurch, New Zealand As with Hawaii, if you’re going to travel all this way you might as well see two islands. While the harsh winter weather at home is taking its toll on your training and spirit, the sun is shining and the temperature is rising in the Southern Hemisphere, which makes it a training haven. Auckland is the cultural and athletic capital of New Zealand and
John Segesta/wahoomedia.com
There’s a reason triathlon began in San Diego: The city is built for multisport. There are great hills, mountains, flats, smooth roads, huge group rides and plenty of trails. December through March are known as the rainy months in San Diego, but there’s no need to worry. During the winter, this triathlon-mecca still only receives about two inches of rain per month. So, needless to say, fenders and rain jackets won’t be necessary if you decide to spend a few weeks in Southern California this winter. The average winter high in San Diego varies between 60 and 65 degrees, which is a bit of a drop from the steady 75-degree summer
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provides all the training amenities you need for a memorable trip. After one visit to the North Shore, you’ll quickly notice why so many of the world’s top triathletes call this place home. According to Wildflower course-record holder and Kiwi Terenzo Bozzone, Auckland’s topography makes it the ultimate training ground. “Auckland is the place to be,” Bozzone said. “The Waitakeres Mountain range has plenty of long, hard climbs. Once you come here, you’ll realize why Kieran Doe is so fast on the bike. He does these climbs all the time.” While you’re in Auckland, you can also work on your stroke with one of New Zealand’s most renowned swim coaches, Mark Bone. He’s helped athletes like Bozzone, Olympic gold-medalist Hamish Carter and Ironman champion Cameron Brown, and he can probably show you a tip or two (swimtastic.co.nz). If you make your way to the South Island, a visit to Christchurch is in order. It’s an eclectic town that appeals to both athletes and tourists alike. Among the unique features of this town is their local orator, who shouts the day’s news and schedule from the city center each morning. After you hear what’s on tap for the day, a ride over to the adjacent Banks Peninsula is a must. This circular peninsula has terrain that resembles that of Catalina Island, off the coast of Los Angeles in Southern California, so be prepared for endless climbing. If you’d rather get off-road, you’ll find plenty of trails around Christchurch. Laura Esch, an age-grouper and college student from Wisconsin, spent a year studying on the South Island and feels that mountain biking is a must. “There are some amazing trails on the outskirts of Christchurch,” Esch said. “The whole country really cares about the outdoors and their national parks, so everything is really well maintained.” No matter where you decide to go in New Zealand, you won’t be disappointed. “I’ve trained all over the place,” Bozzone said, “but there’s no place like New Zealand.” If you’re going to head to a place like Christchurch, it may be worthwhile to go with a few people who know the ropes. When it comes to training on the South Island, few know more than triathlon champions Gordo Byrn and Scott Molina or coaching guru John Newsom. These three men have come together to put on the New Zealand Epic Camp from January 27 to February 4, 2008 (epiccamp.com). Note, however, those looking for an easy tour of New Zealand should stay away from this camp. The camp is designed for top Ironman athletes (nine- to 11hour finishers) whose goals include Kona or Clearwater. They’re currently taking applications to fill their 20-athlete roster. At $2,450, it’s not cheap, but the price includes “everything but mercy.” Campers will begin in Christchurch before making their way across the island to Queenstown. The focus of the camp is on building a strong early-season cycling base, and athletes should be prepared to ride over 600 miles during the camp.
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5. Clermont, Florida The gem of the hills. That’s Clermont’s claim-to-fame. Yes, there are hills in Florida. If you don’t believe it, then perhaps a trip to Clermont, located smack in the middle of Florida, is in order. Scores of Floridians make weekend trips to Clermont to get away from the endless flat roads on both coasts. Collegiate national champion and University of Florida student Kevin Collington uses the Clermont’s hills as his secret weapon. “Clermont is my winter training destination,” said Collington. “The weather is temperate throughout winter, and there are tons of hills to strengthen your legs.” The most notorious climb in this town of 20,000 people is Mt. Sugar Loaf. It’s not exactly a mountain, but don’t expect to spin your way up in your big ring. Sugar Loaf is a short and steep 300-foot climb with grades reaching well into double digits. At 310 feet above sea level, Sugar Loaf is actually the highest point in Florida, and the view from the top proves it. Like many triathletes who come to train in Clermont, Nathan Truex, a pro from West Lafayette, Ind., was surprised by the topography. “My friends told me about Mt. Sugar Loaf before I saw it,” Truex said. “I laughed then, but I have to admit, I was dead after trying to climb it with a 21-tooth cog.” While Sugar Loaf and the surrounding hills will give you a great workout, the highlight of Clermont is USAT’s National Training Center (usat-ntc.com). The NTC boasts an incredible swim complex, complete workout facility, a brand-new track and a state-of-the-art athletic-testing center. Kim Couch, a specialist at the NTC, feels that the center can offer triathletes a truly unique training experience. “We have certified triathlon, swimming, cycling and running coaches on hand for personal or group training sessions,” Couch said. “We also have staff who will take people out on rides to show them some of the best routes, and we have plenty of options when it comes to sports-science testing.” Among those options is the NTC’s triathlon package, with nine specific tests including lactate threshold, VO2 max, spin-scan, professional bike fit and swim-stoke analysis. Perhaps the best thing about Clermont is that Orlando, and Disney World, are a mere 20 minutes away, which means you won’t have to feel guilty about leaving the kids for a few hours.
Courtesy USAT NCT
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AUSTRALIA DAY-BY-DAY
While it may not have made our top-5 list, Australia is one of the world’s top places to train and race By Katya Meyers LAST JANUARY, WHEN I RECEIVED THE OFFER TO RACE IRONMAN AUSTRALIA IN PORT MACQUARIE, NEW SOUTH WALES, I JUMPED AT THE OPPORTUNITY. Not only had I heard great things about the race— in particular, the unparalleled spectator support from the boisterous Aussie crowd—but the land Down Under was also at the top of my wish list of places to visit. While triathlon has taken me all over the U.S., the chance to travel to an international destination race was more than enough incentive to motivate me to bust out the gloves and cycling booties to begin the big-volume Ironman prep in the midst of winter. The weeks whizzed by, and before I knew it, I was boarding the 15-hour flight to Sydney. I was slightly apprehensive about the long flight; however, the ability to sleep on planes is unquestionably one of my greatest talents. The 39-hour nap (okay, that includes the day lost by crossing the International Date Line) I logged before reluctantly waking, just as the plane touched down in Sydney, only provided further testimony to my aptitude.
Day 1: Sydney, Darling Harbor It was still quite early, so the streets were relatively quiet when I headed out for my run. This was definitely a good thing, as traffic 6 2 SEPTEMBER 2007
on the “wrong” side of the road added an element of danger. As I wound along the harbor, I soon found myself in the Royal Botanical Garden, an expansive park with a sampling of indigenous Australian flora and fauna as well as a beautiful view of the famous Opera House—the backdrop for the 2000 Olympic triathlon.
Day 2: Sydney Another great run along the harbor. I’d planned to do the bridge climb, a walk known for its beautiful vistas of Sydney and some shopping, but the dreary weather kept me pretty sedentary, instead. Weather-wise, this turned out to be the only non-perfect day of the entire trip.
Day 3: Sydney to Port Macquarie After a bit of morning training, I hopped on a short Qantas commuter flight from Sydney north to Port Macquarie, the race venue. Quite possibly the most relaxed airport experience of my life, or at least in recent, post-9/11 memory. No charge for the bike, and as it turns out even the airport security personnel in Australia are unfailingly patient and friendly. I decide I’m ready to move to Australia. T R I AT H L E T E M A G . C O M
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Tucson:
Jason Davis
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I am met in Port Macquarie by Shane Smith, assistant race director and owner of TriTravel—a company designed to eliminate the travel headaches and handle all the messy pre-race logistics.
Days 4-7: Pre-race Port Macquarie In every way, Port Macquarie provided the perfect venue for an Ironman. It was big enough to have everything I needed: expert bike shops, great restaurants (check out Tommy’s Restaurant for fine dining) and plenty of activities, but small enough so I felt as though the entire town was rallying behind the race. The gorgeous coastal scenery, with white, sandy beaches and blue water, made every training run, ride and swim an unforgettable experience. In addition, there was plenty of opportunity for non-training-related activities. At the koala hospital, the world’s first hospital dedicated solely to the care and preservation of koalas, I had the opportunity to spend some quality time with some of the cutest creatures on earth. Next up, a surfing lesson from a former Australian national surfing champion, followed by a camel ride along the beach (apparently, camels were imported to improve transportation in the Outback in the 1840s). In between, I was able to take advantage of the local coffee shops and walk along some of the world’s most beautiful beaches.
Race day After a two-loop swim, participants head out onto a bike course that includes rolling hills, flats and short but steep climbs. The three-loop course lends itself to plenty of spectator involvement, and the Aussies did not disappoint in this respect. Once out on the run, the terrain is equally varied with half pancake flat along the water and the other half hilly, making the last part of the run exceptionally challenging. True to form, the post-race Panthers awards party was quite a celebration. I realized that the Australians have earned their reputation as good partiers. The final two days of my trip were spent packing, souvenir shopping—and planning my next trip to Oz. Pro triathlete Katya Meyers, 27, is based in San Diego in Southern California. For more about Meyers, visit katyameyers.com.
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SHA UP Planning the perfect taper By Matt Fitzgerald Photos by John Segesta
TODAY WE ARE SO ACCUSTOMED TO THE PRACTICE OF TAPERING—OR REDUCING THE VOLUME OF TRAINING BEFORE A RACE—THAT WE MAY ASSUME IT HAS ALWAYS BEEN DONE. IN FACT, IT HAS NOT. While the swimmers, cyclists and runners of several generations past typically knew better than to train hard the day before a competition, few practiced the modern form of tapering that is widely used by today’s endurance athletes. In other words, the art of tapering was not intuited; instead, it was developed through a long process of trial and error. One reason our athletic predecessors did not taper is that they did not really need to. The endurance athletes of the first half of the 20th century tended to train much more lightly than today’s most serious endurance athletes do, and the less one trains, the less one gains from reducing training volume for a short period of time prior to racing. Indeed, if you follow a lower-volume training regimen (four to six hours per week), you don’t really need to taper, either. Two days of very light training following one last hard workout will leave you ready to race. A second reason why it did not automatically occur to yesterday’s endurance athletes to taper as we do is that it’s not easy to deduce from one’s own experience alone that a short period of reduced training following a long period of increasing training yields better performance. In the normal course of training, one’s best workouts seem to happen randomly. Certainly it is rare to perform especially well in a challenging workout undertaken within 24 hours of completing another killer workout. But it’s not at all uncommon to perform very well in tough workouts undertaken in a less than perfectly rested state and to perform poorly in workouts preceded by plenty of recovery. Thus, it took thousands of athletes many years to accumulate sufficient collective experience to reveal that the best performances occurred most reliably when a peak training workload was followed by a week or two of light training.
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The first to taper Swimmers were the first “endurance” athletes to realize the benefits of tapering as we know it today. My use of quotes in the preceding sentence is meant to indicate that most pool swimmers are not really endurance athletes—they’re sprinters—and that’s exactly why they discovered tapering first. In contrast to distance runners and cyclists, swimmers’ training volumes were (and are) disproportionately huge compared to their race distances. A swimmer may cut back from 40,000 to 10,000 yards per week in the three weeks preceding a meet and still swim five or 10 times as far per day as his or her longest race will be. The tremendous redundancy in their training volume made swimmers more open to sharply reducing their workload prior to racing and made it easier to distinguish the benefits of so doing. The legendary Australian swim coach Forbes Carlile was among the first to notice that his swimmers tended to race better following short-term exposure to lesser yardage, and thereafter he made tapering an integral component of his training system. (He also coined the term “taper.”) Runners and cyclists were not as well situated to discover tapering as swimmers and had to rely on some serendipitous accidents to experience its benefits. The most famous such accident occurred in 1950, when the great Czech runner Emile Zatopek became seriously ill during intensive training for the European Games and was hospitalized for two weeks. Released two days before the Games,
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he won the 10,000 meters by a full lap and then won the 5,000 meters by 23 seconds. Throughout the rest of his career he made sure to rest up (outside the hospital, mind you) before racing.
Tapering under the microscope Exercise scientists began to study the effects of various tapering protocols on swimming performance in the 1960s. Soon they expanded their investigations to include cyclists and runners, too. The taper became a popular object of scientific inquiry because it is an inherently short-term phenomenon and therefore much easier to control and manipulate than other aspects of the training process. Exercise scientists continue to study tapering today. There are two basic approaches to the subject. Some studies aim to identify and quantify the performance-enhancing physiological adaptations that occur in response to a short-term reduction in training volume. These adaptations are now known to include increased muscle-glycogen storage, blood volume and neuromuscular power. Other studies have compared the effects of different tapering protocols on performance. Tapering variables include the duration of the taper, the degree of initial training reduction, the rate of training reduction thereafter and the amount of high-intensity training that is performed during the tapering period. It’s impossible to draw uniform, universally applicable conclusions from the total body of such studies, but there are some consistent findings that provide useful, general guidelines for tapering. The best results seem to follow when the taper is at least one week long, the volume reduction is at least
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50 percent compared to the previous week and the tapering period includes a fair amount of race-pace efforts (instead of being entirely low intensity). For example, in a study from East Carolina University, a group of runners lopped an average of 29 seconds off their 5K race times after completing an eight-day taper in which training volume was reduced by 70 percent compared to the previous week and a small number of race-pace intervals were run each day.
The limitations of science Results like these are deceptive, though. In most such studies, the initial, pre-taper test is performed without any preceding rest. In the real world, however, few people fail to take at least one easy day before racing. If the runners included in the study described above had rested the day before their first performance test, they almost certainly would have run a little faster and the effects of the subsequent taper would not have appeared to be so dramatic. Some studies have suggested that a good taper may yield a 10- or even 20percent improvement in endurance performance. But most of this improvement is accounted for by simple recovery. The actual fitness gains that come from tapering are only sufficient to produce roughly a 3-percent improvement in race times. In addition to exaggerating the benefits of tapering, studies of tapering also tend to exaggerate our sense of the differential effects of various tapering protocols. A Canadian study published a few years back found that cyclists who reduced their training volume by 30 percent or 80 percent for one week between simulated 20K time trials failed to improve their performance, while cyclists who reduced their training volume by 50 percent improved their time by a huge amount: 69 seconds, on average. A triathlete who reads these results and assumes she must reduce her training by exactly 50 percent is making a big mistake, however. Individual studies are too limited and constrained to provide such specific lessons. Other studies have shown big benefits coming from 70- to 80-percent volume reductions. The one lesson you can take away from the Canadian study I just described is that it is possible to reduce oneâ&#x20AC;&#x2122;s training too little or too much when tapering.
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Thereâ&#x20AC;&#x2122;s nothing to be gained from knocking yourself out trying to make your pre-race taper thoroughly scientific. While failing to execute any kind of taper whatsoever will likely sabotage your race, the difference between a good taper and the perfect taper in terms of the effects of each on your race performance can only be minimal. If your last Olympic-distance triathlon finishing time was three hours, you will not find yourself smashing the two-hour barrier in your next triathlon thanks to having executed the perfect taper. Likewise, if your fitness level is adequate to produce a 2:45 Olympic-distance performance, you will not struggle across the finish line in 3:15 simply because you cut your training volume by 40 percent in your last week of training when a 60-percent cut would have been ideal.
Two common errors While a taper need not be perfect to be effective, there are two common tapering errors that often do have a measurable negative impact on race performance. The first is trying to get away with a one- or two-day taper. A day or two of light training does not provide enough opportunity for your body to fully absorb and adapt to the preceding hard training, assuming you have maintained a relatively high training workload (more than six hours per week) until this time. Yet the hardest-training triathletes are those who are most likely to try and get away with a one- or two-day taper, because they have an irrational fear of losing fitness. These are the folks you see running quarter-mile intervals along Aliâ&#x20AC;&#x2122;i Drive on Thursday night before the Saturday morning start of the Hawaii Ironman.
If you have trouble with the psychological aspect of backing off your training in the final week before a peak race, you just have to suck it up and do it one time. Once you have experienced the results, it will be easy to do it again and again. Paying close attention to numbers might be helpful to you in this particular circumstance. Make sure the workouts you do seven to three days before your race are no more than 50 percent of the length of the workouts you did the previous week. The workouts you do on the final two days before the race should be even shorter. A six- or seven-day taper is adequate in most circumstances, but athletes achieving very high peak training volumes need a longer taper. If your peak training volume is more than 20 hours per week, try a 10-day taper. If itâ&#x20AC;&#x2122;s more than 25 hours a week, a two-week taper will probably serve you better. In this case, reduce your training volume to roughly 70 percent of peak volume in the first week of tapering and down to roughly 30 percent of peak volume in the final week. Elite long-course triathletes who train upwards of 30 hours per week generally find that a three-week taper works best. A second common tapering mistake is doing too little high-intensity training during the tapering period. Research has consistently shown that a taper featuring a fair amount of high-intensity training is more effective than one featuring only easy efforts. While the overall volume of the high-intensity swimming, cycling and running you do during the tapering period should be reduced compared to the peak training period, your easy training should be reduced to a much greater degree.
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While a low-intensity taper will probably serve you better than no taper, I believe that inadequate high-intensity training in the tapering period is a common cause of the phenomenon of the seemingly inexplicable flat race—those days when you just don’t have it even though you’re extremely fit. High-intensity training keeps your nervous system primed for hard work in the final days before racing. When you fail to do high-intensity training at this critical time, the stress of racing can come as a shock to the nervous system and cause it to protectively reduce muscle output. Most of the high-intensity training efforts you do during the tapering period should be undertaken at your goal race pace or slightly faster. You want your body and mind to be as fully adapted to this specific intensity level as possible. You may also do a very small amount of near-maximal-intensity swimming, cycling and running for a last-minute boost in power and economy. Do your last hard workout(s) three days before your race. Whether it’s a swim and a ride, a swim and a run or a ride and a run, or just one session, these workouts should administer enough high-intensity work to leave you moderately fatigued. Your final two days of training should consist of nothing more than warm-ups and a few relaxed sprints to keep the nervous system primed.
The value of experimentation Each athlete is unique. Thus, no single approach to tapering works equally well for everyone. Even two athletes who do the same volume of training in preparation for the same race might find that different tapers give them the best results. In particular, some athletes seem to race best off a relatively modest reduction in training volume (30-40 percent), whereas others get the most benefit from a drastic reduction (60-70 percent). You may need to experiment with different tapering structures to find the one that works best for you. If you experience a substandard race performance after completing a conservative taper, try a more drastic one next time. If you don’t race as well as you feel you should have done after completing a fairly long taper, try a shorter one next time. As with every other aspect of the sport, getting the most out of tapering requires that you pay close attention to cause and effect in your performance and use your observations to make it more and more custom-fitting as time goes by.
Sample tapers Following are two examples of pre-race tapers. The first represents an appropriate taper for a moderate-volume triathlete peaking for an Olympic-distance triathlon. The second represents an appropriate taper for a relatively high-volume triathlete peaking for an Ironman triathlon. The Olympic-distance taper is two weeks long. The Ironman tapers lasts three weeks. Both examples include the final week of regular training to give the tapering workouts proper context.
WEEK 2
WEEK 1
OLYMPIC-DISTANCE TAPER Monday
Tuesday
Wednesday
Thursday
Friday
Off
Swim: 2,400 yards. Main set: 4 x 100 sprints with 0:20 rest, 3 x 400 @ threshold pace with 0:45 rest Bike: 80 min. with 40 min. @ race pace
Tempo run: 30 min. @ threshold pace (50 min. total)
Swim: 2,400 yards. Main set: 8 x 200 racestart simulation (100 sprint/100 threshold) with 0:45 rest Bike: 1 hour easy with 10 x 20-sec. hill sprints
Run: 40 min. easy + 6 x 20-sec. strides
Ascending long bike: 2 hours. Increase pace every 20 min., last 20 min. @ race pace
Swim: 1,600 yards. Main set: 4 x 100 sprints with 0:20 rest, 2 x 400 @ threshold pace with 0:45 rest
Tempo run: 15 min. @ threshold pace (35 min. total)
Swim: 1,200 yards. Main set: 4 x 200 racestart simulation (100 sprint/100 threshold) with 0:45 rest Bike: 40-min. easy with 6 x 20-sec. hill sprints
Run: 15 min. easy + 6 x 20-sec. strides
Swim: 10-min. warm-up swim + 3 x 50m practice starts (at race site if possible) Bike: 10-min. warm-up + 4 x 20-sec. sprints Run: 6 x 100 yards strides
Off
7 4 SEPTEMBER 2007
Saturday
Sunday Ascending long run: 80 min. Increase pace every 10 min., last 10 min. @ race pace Swim: 2,200 yards @ Ironman pace
RACE
T R I AT H L E T E M A G . C O M
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IRONMAN TAPER
WEEK 3
WEEK 2
WEEK 1
Monday
Off
Off
Off
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Swim: 2,800 yards Main set: 10 x 100 @ IM pace with 0:10 rest, 3 x 400 @ threshold pace with 0:45 rest Bike: 90 min. with 1 hour @ half-IM speed
Tempo run: 30 min. @ threshold pace (1 hour total)
Brick: Bike 1 hour easy/Run 30 min. easy + 6 x 20-sec. strides
Bike: 90 min. easy with 10 x 20-sec. hill sprints
Bike: 100 miles as 80 miles easy/20 hard Swim: 2,800 Main set: 6 x 200 @ sprint tri race pace with 0:30 rest, 6 x 100 sprint with 0:20 rest
Swim: 4,000 steady Run: 20 miles as 16 miles easy/4 hard
Swim: 2,200 Main set: 10 x 100 @ IM pace with 0:10 rest, 3 x 300 @ threshold pace with 0:45 rest Bike: 75 min. with 45 min. @ half IM speed
Tempo run: 20 min. @ threshold pace (40 min. total)
Bike: 1 hour easy + 6 x 20sec. hill sprints
Run: 40 min. easy + 6 x 20-sec. strides Swim: 2,000 Main set: 4 x 200 @ sprint tri race pace with 0:30 rest, 4 x 100 sprint with 0:20 rest
Brick: Bike 90 min. steady/Run 45 min. @ IM pace
Swim: 2,000 with 1-mile time trial Bike: 3 hours easy
Swim: 1,400 Main set: 6 x 100 @ IM pace with 0:10 rest, 2 x 300 @ threshold pace with 0:45 rest Bike: 40 min. with 20 min. @ half IM speed
Tempo run: 15 min. @ threshold pace (30 min. total)
Brick: Bike 40 min. (20 min. easy, 20 min. hard)/Run 15 min. (10 min. easy/5 min. hard)
Swim: 800 Main set: 200 @ IM pace, 2 x 100 sprints with 0:30 rest
Swim: 10-min. warm-up swim + 3 x 50m practice starts (at race site if possible) Bike: 10-min. warm-up bike + 4 x 20-sec. sprints Run: 6 x 100-yard running strides
IRONMAN TRIATHLON
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SULTAN OF SPEED
An interview with 2005 Ironman world champion Faris Al Sultan By Jay Prasuhn â&#x20AC;˘ Photos by John Segesta
7 8 SEPTEMBER 2007
T R I AT H L E T E M A G . C O M
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IT SEEMED LIKE A DONE DEAL—A FEW BEERS AFTER THE 2006 HAWAII IRONMAN, THE DRAFTING CHARGES AND BAD BLOOD THAT EXISTED BETWEEN GERMAN STAR FARIS AL SULTAN AND AUSTRALIAN NEMESIS CHRIS MCCORMACK WERE PUT TO BED. BUT A FEW MONTHS LATER AT AN OLYMPIC-DISTANCE RACE IN DUBAI THE POT WAS STIRRED AGAIN, AND AL SULTAN HAS OPTED TO SIMPLY DISENGAGE FROM THE AUSSIE. UNTIL OCTOBER 13 WHEN THE TWO MEET AGAIN IN KONA. Al Sultan is a favorite with the old guard—those who think an event should be raced from start to finish rather than played like a tactical cat-and-mouse game. It worked for Al Sultan in 2005 when he convincingly won the Ironman world title, and there’s little evidence to indicate that the talented German intends to change his winning approach. Triathlete caught up with the 28-year-old from Bremen for a chat about his race preparation as he tries to reclaim the Ironman world title and, of course, his simmering rivalry with McCormack. Triathlete: This year has seen some schedule changes. Most notable was your departure from the Quelle Challenge, in Roth, ending your race rivalry there with McCormack—replaced by the European Ironman championship in Frankfurt. Al Sultan: The first time watching the race in Frankfurt was hell. I was coaching a friend of mine and saw the finish line. When I saw that, I knew one day I would do the race there, to cross that finish line. It’s absolutely beautiful. This year, I’m excited about the change. It was something I always wanted to do.
Triathlete: After the Hawaii Ironman dust-up involving you and Normann vs. McCormack, there was another episode that took place at a short-course race in Dubai, UAE. It’s his contention that he attempted to approach you and bury the hatchet but that you were unresponsive to him. Al Sultan: To be honest, I don’t speak to him anymore, and I didn’t speak to him in Dubai. After the race in Dubai, he wrote an article on Xtri.com, and every word he wrote there was wrong. You can ask anyone who attended that race, whether it’s a professional athlete or press or organizer, whoever. He wrote something saying I was well prepared for the race. Nothing of that—no word, not one word—is true. After I read that article, I thought, “This guy is sick. He has a problem.” He beat me, no doubt about that, by three or four minutes. He had a great race. But everything else was just nonsense. Triathlete: Will you speak to him at all leading up to Hawaii or will you simply keep your distance? Al Sultan: I don’t want to speak to him. As I said, I think that he has a problem and I don’t think there will be a reason for me to speak to him. Triathlete: It’s surprising, because it was reported that you and Chris chatted after the race to sort things out amicably?
Triathlete: After the 2006 race in Kona you felt you might have overtrained or overraced last season, that you weren’t 100 percent on race day. Al Sultan: Last year, the problem was not the overtraining, but there was a lot of racing, a lot of responsibilities, a lot of travel, interviews. When you are the Hawaii champion, everywhere you go you have these responsibilities, and it was just exhausting for me. This year doesn’t mean I make any major changes—I just cut down the running and racing a bit. It’s about doing some different things. Triathlete: How many kilometers per week are you pulling back? Al Sultan: It’s not much, maybe five to 10 kilometers a week, maybe down from 55 to 45 kilometers. No long runs, because they tire you a lot. Triathlete: Having your Kona title taken last year, was it bittersweet, changing hands to another German? Al Sultan: I’m happy with my third place. I had to fight hard for it. I did fight. This was something that was important for me. Normann [Stadler, the 2006 Ironman world champion] deserved it. He took his chances on the bike. I was not unhappy with my race. There is a rivalry between Normann, Macca and I for the last two, three years, all of us having been in contention for the title. Triathlete: The silver lining is you don’t have the pressure of defending coming in this year. Al Sultan: There’s still pressure on me. I’m a former champion and people are expecting that I do well. I think Normann is quietly relaxed because he did it twice and proved he could do it again. I think the pressure for Macca is higher than anybody else. For me, I proved I could do it once. But I enjoy it. I feel good, confident. I love Hawaii. I don’t care now if I won or not last year; that is all past and doesn’t make any difference this year for me.
T R I AT H L E T E M A G . C O M
T R I AT H L E T E M A G A Z I N E 7 9
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Al Sultan: If there was no drafting at both races and he could ride that fast, then we don’t have to talk about saving energy. He would have won the race easily. If he gets off the bike three minutes from Normann, then the thing is done. Why didn’t he do that? Personal standpoint, I don’t have any respect [for McCormack] anymore. What I admire in him is he is probably the smartest athlete in a race that I’ve ever seen. When it comes to the race, he is very intelligent. He knows how to win races and knows what to do on the course. He’s way smarter than I am on the racecourse. This is really something that I have to admire. Triathlete: Do you feel your approach to racing vs. McCormack’s tactical approach is the way it should be done? Al Sultan: No, no. It depends on what kind of athlete you are and abilities you have. Someone like Cam Brown, he cannot win the thing on the bike. This is impossible. He has to wait for the run. Normann does not have the ability for the win on the run. Everybody has to play their cards. Everyone’s different. Triathlete: German cycling heritage says you have to have bike power, one that Normann, Jurgen Zack, Thomas Hellriegel, Lothar Leder have all proven. As a balanced athlete, is it nice to have that in your back pocket? Al Sultan: Not all German athletes have that bike power. Maybe one of the reasons is we like cycling a lot. It’s the easiest discipline where you can put in a lot of mileage and see results. You cannot run until your bones crack and swimming is much more about technique than kilometers in the water. But in cycling, you can accomplish something with volume. This seems to work with our attitude toward the sport. Al Sultan: We were drunk, so that’s one thing, but I wanted to confront him in Hawaii on some things. He denied all my accusations toward him. He said he did everything right. After Dubai, everything was clear. That guy and I—we won’t get along. Triathlete: McCormack tells us he was also perturbed about your Kona 2006 finish-line exchange with Normann, saying you told Normann, “I’m glad you beat him.” Al Sultan: I preferred him to win over Chris, of course. He was out front for four-and-a-half hours. He deserved it, and I preferred him over Chris. Of course, I still prefer myself to win over both. Triathlete: Do you still contend that McCormack was drafting in Kona and that he teamed with Kieran Doe in Roth in 2006 to draft? Al Sultan: I definitely saw him riding on Kieran’s wheel for 120 kilometers [at the Quelle Challenge in Roth in 2006]. In Kona, I ride with my SRM, riding 283 watts. In Roth, I averaged 305 watts. So I was 20 watts less in Kona. Chris says he was in such bad shape in Roth, and obviously everyone in Hawaii is in such good shape. And Chris says he was not drafting at both the races. So if he was such a hell of a rider, then why wasn’t he riding 300 watts—that is, if he has approximately the same wind drag, position and everything? Why wasn’t he riding 305 watts in Kona and riding three minutes slower than Normann, passing the whole group? This is the question I have for Chris. Triathlete: McCormack’s reply would be that he has changed as a racer to focus energies on the run. 8 0 SEPTEMBER 2007
Triathlete: McCormack’s knock is that he is measured only by his Hawaii results. Do you find this fair or not for a guy who has won nearly every other race under the sun? Al Sultan: I think it’s fairly judged because if you don’t say anything, everything’s fine. If you tell everyone you’re going to win Hawaii seven times, then you have to win someday. Triathlete: How do you plan to deal with the inevitable Faris/Macca/Normann Kona 2007 circus? Al Sultan: The most important thing is I go into the training camp in San Diego, and Hawaii, fresh. Last year when I got to San Diego I needed a week to relax and forget about everything at home and really get into it. This year I’ll avoid that. Triathlete: How about sorting your equipment? Last year you were switching aerobars two days before the race. Were you concerned that might affect your position and power output? Al Sultan: That troubled me. The handlebar was not there and had to be flown in. This year it will be sent four weeks before the race. It didn’t change my race performance. Triathlete: Does all this fracas with Macca trouble or motivate you for the race? Al Sultan: I don’t need that kind of excitement. The races where I focused on one other person to beat didn’t go well. I’ll focus on myself and having a good race. The more I focus on myself, the better it will be. T R I AT H L E T E M A G . C O M
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Beijing COUNTDOWN Next August, the world’s top short-course athletes will race for Olympic gold in China. The fight to qualify has begun. Here are the top U.S. contenders to watch By Rumon Carter
The men
8 2 SEPTEMBER 2007
Brian Fleischmann
Hunter Kemper
In recounting his lead-up to the 2004 Athens Olympics, for which he ultimately did not qualify, Brian Fleischmann has described becoming somewhat overwhelmed by the pressure and the process, digging himself into a physical hole. This time around, there is every indication he has learned his lesson and is taking a more measured approach, consistently scoring qualification points and setting himself apart from
Hunter Kemper is one man who already knows the satisfaction of Olympic qualification. And, if past successes are any indicator of future results, no other American male has a better chance of representing his country at the 2008 games than Kemper. A six-time U.S. pro national triathlon champion, Kemper has already raced in two Olympics, finishing as the top American in both Sydney 2000 and Athens
Delly Carr
advance of who will ultimately be on that team is a lot less precise. Yes, you can look at current world rankings, results at national championships and trends, but ultimately there are no sure things in sport. An unfortunate crash on the bike, a poorly timed illness and an athlete’s season can be over, their Olympic dreams dashed. But with a year to go before the Olympic triathlon, in Beijing, China, on August 18 and 19, 2008, we wanted to give you an idea of who to watch in the coming months, which of our Olympic hopefuls stand the best chance of reaching the start line in Beijing next year. So we considered athletes’ aptitudes, scrutinized results from the past couple of years and spoke to coaches and peers from around the world to come up with a list of the top men and women who will be in the hunt for spots on the 2008 U.S. Olympic triathlon team. That list, in alphabetical order, is set out below.
the rest of the field where it counts. Fleischmann provided an example of this last part of the equation at this year’s elite national triathlon championships in Honolulu in May. There, he worked hard to stay close to Andy Potts’ feet in the water, then worked seamlessly on the bike with the eventual winner to build a gap no other American could overhaul on the run, garnering a well-earned silver medal behind Potts, the third of his career (Gareth Halverson ran his way into second place overall, but as an Australian he did not qualify for a medal). At the Vancouver World Cup in early June, Fleischmann swam and rode with eventual winner and runner-up Simon Whitfield, from Canada, and Potts, but was ultimately dropped on the run to finish sixth overall and third American. Fleischmann also lost time on the run to the leaders at the June World Cup in Des Moines, Iowa, displaying his one potential weakness against an international field; however, if he sticks to the plan and continues posting results as he has throughout the past year he will have as good a chance as any of the other top American men of earning the Olympic spot he has been craving for the past three years.
Delly Carr
SELECTING THE U.S. OLYMPIC TRIATHLON TEAM WILL INVOLVE A FORMALIZED, MATHEMATICAL PROCESS (SEE PAGE 84 FOR THE INS AND OUTS OF SELECTING THE 2008 SQUAD). Making predictions a year in
T R I AT H L E T E M A G . C O M
Robert Murphy
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2004, with a ninth-place finish in Athens. Far from slowing down since Athens, Kemper has in recent years found his best form, reaching the top of the men’s international triathlon field to finish the 2005 season ranked first in both the world and the ITU World Cup rankings. During that same year he proved he has the skill set to succeed at the coming games by winning the 2005 Beijing World Cup, raced over 2008 Olympic triathlon racecourse, ahead of a stellar international field. Though 2006 had much the same highly successful flavor, with Kemper retaining his world No. 1 into the middle of the season and winning the Life Time Fitness Triathlon (and a large prize purse) in July, he was sidelined by injury later in the season and has since then had trouble finding his form in the face of persistent injuries. Far from putting him out of the hunt for one of the spots on the 2008 U.S. Olympic Team, Kemper’s earlier results still leave him ranked as the second American on the international Olympic rankings as of the middle of June, behind only Potts. What’s more, Kemper’s return to racing at the June 17 Des Moines World Cup, where he finished as third American, made it clear he’s not only getting healthy but is once again near the top of the list of men to beat for a spot on the 2008 U.S. Olympic triathlon team.
Robert Murphy
Robert Murphy
Andy Potts If Hunter Kemper is near the top, the man who is arguably at the very top of the list of challengers for a spot on Team U.S.A. is 2007 U.S. elite national champion Andy Potts. Not only has Potts been the first American on the 2008 Olympic rankings since the qualifying period began in June of last year but Potts has been on a tear this season, winning both drafting and non-drafting races. He started his winning ways in March with a victory at Ironman 70.3 California and followed that with his U.S. pro championship in Honolulu in May and an Escape from Alcatraz win in early June. Since then he has placed second overall at the Vancouver World Cup and 20th (fourth American) at the Hy-Vee Triathlon World Cup. Aside from these recent successes, Potts, a 2004 Olympic triathlete, has, like Kemper, proven himself on the 2008 Beijing Olympic triathlon course: He placed fifth at the 2005 Beijing World Cup and came out of the water first last year en route to a 12th-place finish. Seeing that he would need to improve his run speed to compete for the overall title, Potts did his homework this past winter with obvious results. Now, after long being considered one of international elite triathlon’s best swimmers, Potts has the skills to be a threat at all three disciplines, an attribute that will not only help him on his way to earning a spot on the 2008 team but which will be necessary for success on the Beijing course next year.
Matt Reed Another true triathlon all-rounder, Matt Reed is competing for his first U.S. men’s Olympic team. Originally from New Zealand, Reed switched his national affiliation in 2004 to that of his American wife Kelly, also an elite triathlete. And, though he won the U.S. elite national triathlon championship that year, the timing of his citizen-
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ship change was such that he was deemed ineligible to represent the United States at Athens 2004—he’s been hungry ever since to represent his adopted homeland at an Olympic Games. And, though his result at the Des Moines World Cup against a deep U.S. and international field—23rd overall and seventh American— left him ranked only seventh amongst U.S. athletes according to the 2008 Olympic rankings, much of the reason for that relatively low ranking is due to the fact that Reed spent a large portion of 2006 rehabbing nagging illness and injury. Now, following a win in April at the prestigious St. Anthony’s Triathlon and a podium at the June Vancouver World Cup, Reed is clearly back on form. If he is able to leapfrog the American athletes currently ranked ahead of him and land one of the three U.S. men’s Olympic triathlon spots likely up for grabs, he would be the first non-U.S. born triathlete to do so.
Jarrod Shoemaker A relative newcomer to the sport, 25-year-old Jarrod Shoemaker didn’t start racing triathlons until 2004 following a background in high-school swimming and collegiate running, distinguishing himself in the latter with a 12th place in the 5000m at the NCAA Outdoor Track Nationals during his senior year. As successful as he was as a runner, near the end of his collegiate career Shoemaker took a hard, objective look at how he stacked up and pragmatically determined he would not be able to achieve his Olympic dreams as a single-sport athlete. He had been cross-training on the bike with positive feedback and, after returning to serious training in the pool, made the decision to switch to triathlon. Once committed, he wasted no time ascending the multisport ranks and in 2005 won the under-23 elite world championships. Two years later, and a short three years after starting to race triathlons, Shoemaker is poised to make good on his Olympic aspirations as a three-sport athlete. Still, though Shoemaker can hold his own in the water and on the bike, his true weapon remains the run. The holder of a 14:08 5K PR, Shoemaker can, at least on paper, run with any man in the elite ITU field. More importantly, he has been lately turning paper into fire, blazing past 24 of his 53 competitors on the Des Moines World Cup run course to finish first American, eighth overall. Significant as that result is on its own, it is an even more positive portent of success in Beijing given Shoemaker ran that quickly in hot, humid conditions comparable to those expected in Beijing, conditions that scorched many of his competitors.
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The women On the women’s side, there is arguably slightly less depth than in the American men’s field, but the quality of the five women below, the best elites in the nation, is such that the competition for the available U.S. Olympic spots will be no less fierce.
Laura Bennett If there is any American woman for whom a spot on the 2008 U.S. Olympic team is hers to lose, that woman is Laura Bennett—especially following her performance at the Des Moines World Cup. In conditions athletes can expect to face in Beijing—that is, hot and hard—Bennett not only didn’t wilt, she flourished, thumping a stellar international field to claim the biggest payday ever in ITU triathlon. More important than the money from the perspective of Olympic qualifying, Bennett also proved at this critical stage that she’s a stride ahead of the rest of the U.S. women, with her nearest American challenger, Sarah Haskins, three places and over a minute back. In addition, in 2006 Bennett placed fourth against a deep international field at the Beijing World Cup, and earlier this year she was right in the domestic mix, placing third at the U.S. elite national championships in Honolulu. Nothing is ever for certain in sport, but Bennett must be growing quietly confident at her chances of donning the Stars and Stripes in China next year.
Sara Groff As of the printing of this article, Sara Groff’s season has been thrown into question following a crash on the bike course at the Des Moines World Cup that resulted in a broken elbow. However, up until that point she was in the thick of the hunt for a spot on the U.S. women’s Olympic team with solid results throughout 2006-2007 including a fifth at 2007 elite nationals and 10th overall (third American) at the Vancouver World Cup. In addition, though it does nothing for her Olympic-qualifying prospects, earlier this year Groff added to her multisport resume with a win at the ITU world aquathlon championships in Mexico. Time will tell how she recovers from her injury; however, one can be assured that during whatever lay-off she needs to take, other top U.S. athletes such as Jasmine Oeinck, Becky Lavelle, Rebecca Wassner and veteran Joanna Zeiger will not be being backing off.
Sarah Haskins Also showing no signs of slowing down is Sarah Haskins who, like Bennett, is an all-rounder who gives up little in any discipline. Haskins began swimming competitively at an early age, achieving national time standards as a junior while at the same time rounding into a runner of sufficient
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THE OLYMPIC ROAD THE NATURE OF THE QUALIFICATION PROCESS FOR MANY MODERN OLYMPIC SPORTS IS A LENGTHY, BYZANTINE AFFAIR, AND TRIATHLON IS NO EXCEPTION. IF THERE WERE EVER A TIME WHEN ALL THAT WAS REQUIRED OF AN ASPIRING OLYMPIC ATHLETE WAS TO PUT HIS OR HER HEAD DOWN AND TRAIN THEIR ASS OFF, THAT TIME HAS LONG SINCE PAST. Aspirants to the U.S. national triathlon team travelling to Beijing in 2008 for the XXIX Olympic Games must be experts not only in swimming, cycling and running but also in strategy, timing and, most likely, some measure of luck. When the gun fires on August 18 and 19 next year, there will be 55 women and 55 men on the start line for the Olympic triathlons. But determining exactly who is standing on those start lines will be a two-step process. First, through a procedure set out by the International Triathlon Union (ITU) and the International Olympic Committee (IOC), individual countries can earn a up to three of the 55 available spots. Once a country has earned its spots, its National Olympic Committee (NOC) then makes a determination of which of its athletes will fill those spots; this selection is made via a separate, domestically administered qualification process. For the United States, as for all countries, the Olympic qualification period began June 1, 2006, and extends until June 9 of next year, the date of the 2008 ITU world championships in Vancouver, Canada. During that period, all athletes racing designated qualification races (Continental Cups, World Cups and world-championships events) can earn points based upon their results to boost their Olympic qualification ranking; these rankings are subsequently used to determine how many Olympic spots each NOC will receive. More precisely, there are three ways in which an American triathlete can earn the United States Olympic Committee (USOC) a spot in the 2008 Olympic triathlon. First, he or she can win the 2007 Pan Am Games on July 15, 2007, in Rio de Janeiro, Brazil. The next opportunity comes at the 2008 world championship where the top three athletes in each gender will earn an Olympic spot for their NOC. The remaining Olympic spots will be awarded to the NOCs in order of the highestranked athletes on the ITU Olympic Qualification Rankings as of the date of the 2008 triathlon world championships in Vancouver. The top eight receive three spots, the remainder two. Assuming the U.S. earns three Olympic slots per gender per the ITU qualification system (an outcome that is almost assured for the men; the women are closer to the bubble), eligible athletes (i.e. those within the top 125 of the ITU World Cup or Olympic-qualifying rankings as of the 2008 world championships) can achieve individual Olympic qualification based upon their performances at the three U.S. selection races: the Beijing World Cup in September 2007, the Honolulu ITU Continental Cup in April 2008 and the Des Moines Hy-Vee ITU World Cup in June 2008. The first male and female American finishers at the Beijing World Cup and Honolulu will automatically qualify for nomination to the 2008 U.S. Olympic team. In the event that the first American finisher in Honolulu is also the athlete who finished as top American at the Beijing World Cup, then the second qualifying spot will roll down to the secondplaced American in Honolulu. Should the U.S. qualify for three spots per gender, the third spot will be filled using a points system following the 2008 Des Moines World Cup. And then, after a long road, we will finally know which of our athletes will be proudly sporting the red, white and blue in August next year in Beijing, China.
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Michellie Jones
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talent to garner a university scholarship for cross-country and track. After finishing her collegiate running career in 2003, Haskins’ family suggested she enter her first triathlon, suspecting it was a sport for which she would be well suited. Suffice to say, Haskins’ family has an eye for talent. In point of fact, it was Haskins who led all Americans in Olympic rankings (seventh to Bennett’s eighth) at the time of this magazine’s publication—that ranking coming by way of a second-place and two fourth-place finishes on the World Cup tour in 2007. In addition to this show of international consistency, Haskins was the U.S. elite national champion in 2006 and runner-up in 2007.
Sara McLarty There is no secret as to the strongest weapon Sara McLarty has in her triathlon arsenal. As the holder of a 4:11 PB for the long-course 400 meters, she is one of the best swimmers to ever make the switch to triathlon. Case in point: since turning pro in 2005, she has never been beaten out of the water. Simply put, when the goggles go on, every other woman on the pontoon is racing for second place to T1. And then? Well, to the certain dismay of her competitors, McLarty has been proving of late that she’s anything but a one-trick pony. At U.S. nationals last year, for example, she made the most of the gap she and Sarah Haskins held out of the water, and the pair teamed up to hold off everyone on the bike and run to finish one-
THE 2008 VENUE TRIATHLON’S DEBUT AT THE 2000 SYDNEY OLYMPICS SUCCEEDED IN SHINING AN INTERNATIONAL SPOTLIGHT ON OUR YOUNG AND VIBRANT SPORT, THE RESULTS OF THE MEN’S AND WOMEN’S RACES EPITOMIZING THE EXCITING, SPECTATOR-FRIENDLY POTENTIAL OF SHORT-COURSE, DRAFT-LEGAL RACING. Still, it was made clear that the International Olympic Committee felt improvements could be made to the format, with one specific area of concern being in respect to course design. Adjustments were made for the Athens Games of 2004 with the general consensus being that, from a design and organizational perspective, triathlon’s sophomore Olympic racecourse was an improvement. With the announcement that China would be hosting the 2008 Olympics, the pressure was clearly on the Beijing organizing committee—both from within the host nation itself as well as from the IOC—to come up with a course that topped the Athens standard.
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two, with McLarty taking the silver medal. And that result was no anomaly. McLarty scored podiums in three Continental Cup races in 2006 and in 2007 has followed those results with a fourth-place finish at U.S. elite nationals and a ninth place (third American) at the Vancouver World Cup. Though she had a tougher day in Des Moines, fading in the heat on the run to finish 17th, McLarty was still the fourth American woman across the finish line. Bottom line: given her consistent performances over the past months, McLarty has an excellent shot at making the Beijing squad. Once there, if the right group forms during the no-wetsuit swim, we might very well see triathlon’s fastest swimmer get on the bike and work hard to put the hurt into the legs of the run specialists.
Julie Swail If the ability to survive the notoriously chaotic swim starts of ITU races is one of the indications of potential Olympic-qualification success, then Julie Swail has an ace up her sleeve. As a veteran of the 2000 U.S. Olympic waterpolo team, Swail is not one to shy away from a little whitewater. It is that tenacity that finds her on the short list of American women likely to be at the start line next year in Beijing. Like many elite athletes, after her water-polo career ended following the Sydney Games, Swail experienced a void. Given that she had in the past used cycling and running as cross-training for water polo, triathlon seemed like a reasonable progression. However, unlike some of her American competitors, Swail did not find immediate success at the elite level, only considering a professional triathlon career following an amateur world championship in 2002. At that point, she set her sights on qualification for the 2004 Olympics, and although being named the team’s second alternate was as close as she came to Athens, it was clear Swail had reached the sport’s top tier. That ascension was completed earlier this year when Swail won the 2007 U.S. elite national championships in Honolulu, with further successful results such as finishing third American at the Des Moines World Cup.
With that goal in mind, and desiring to highlight the host city, the first triathlon venue suggested by the Beijing organizers was Tiananmen Square at the city’s core—the scene of a bloody, violent 1989 crackdown by the Communist government on student protestors that is still denied, in Orwellian fashion, by party officials 18 years later. The Tiananmen idea was quickly kyboshed, although less due to the square’s negative image than due to concerns that the bike course would be too flat, to say nothing of potential problems associated with Beijing’s significant urban congestion. With no reasonable alternative in the city’s immediate vicinity, organizers turned instead to the Ming Tombs Reservoir, a man-made lake about an hour north of Beijing in the Changping District along the road to the Great Wall of China at Badaling. The reservoir, built as a water supply in 1958, was completed in only six months by a team of 400,000 workers. For a site so close to Beijing’s urban sprawl and choking smog, the reservoir and its surroundings are bucolic, a reverent testament to the 13 emperors of the Ming Dynasty buried nearby.
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But even outside Beijing’s industrial core, dense smog can blanket the region as it did at last year’s Beijing World Cup, held at the Olympic site. Following that event, Canadian triathlete Paul Tichelaar noted, “[Racing in] Beijing is like you have your mouth on the tail end of an exhaust pipe.” Heeding these concerns,
there are rumblings coming out of Beijing that during the Games the factories largely responsible for the air pollution will be shut down. Even if that is the case, the Beijing racecourse still presents athletes with ample challenges. For comparatively weaker swimmers, these challenges begin in the reservoir, where warm temperatures will likely require a no-wetsuit swim. Further, being situated within a valley, the reservoir is prone to significant wind chop, potentially making the two-loop, 1500meter swim that much harder. The valley location and its rolling hills also render each of the six loops of the 40km bike course moderately difficult by the standards of ITU-style racing. The combination of a nowetsuit swim and a hilly, technical bike course creates the distinct possibility of a talent-driven breakaway getting and staying away, at least until the run. Once through T2, though, things don’t ease up with the three-lap, 10km run course also having its fair share of hills, and, piling it on, Beijing’s August heat is expected to climb well into the 80s. All told, there is every indication that the Beijing triathlon organizing team was listening when the call went out for a course to rival the best on the world circuit, one to equal or better the accolades following Athens. As three-time world champion Australian Emma Snowsill put it following the 2006 Beijing World Cup, “It is tougher than it looks . . . it will be a good test of a true triathlete.” The question is which triathletes will be up to that test?
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Images courtesy the manufacturers
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Oakley Thump Pro $299 The Thump Pro has become a proven long-run partner, keeping you entertained with 1 GB of tunes without dangling wires. But after reaching cruising altitude on the way home from the race, just fire up and the Thump Pro lets you zone out while “Bad Santa” on the overhead entertains the kids. oakley.com
Saris Thelma $249 Hitch-mount racks have typically been hard on bikes, thrashing the tubing as frames clang on the bars. The new design of the Thelma solves this with a base that cradles and secures the wheels instead of the frame and holds up to four bikes. No issues with aero tubing, no issues with banging frames. saris.com
Hit the road in comfort By Jay Prasuhn WHETHER TAKING TO THE ROAD OR THE SKIES, LEAVING TOWN TO RACE REQUIRES A FEW TRAVEL NECESSITIES. HERE’RE OUR PICKS TO HELP ENSURE YOUR TRIP, AND RACE, GO SMOOTHLY.
TriAll3 VeloSafe $479 You may as well call it Fort Knox; comprised of way heavy-duty polyethelyne, the VeloSafe is impervious to the worst that baggage handlers can bring on, keeping your bike and wheels safe. A lockable steel latch and solid fork mount keep your bike in place, and rolling casters make it easy to move through the airport. triall3sports.com
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Specialized Team Bag ($130) and Briefcase ($50) Specialized has created a durable nylon water-resistant bag with massive capacity with three internal and four external pockets and a dirty clothes/shoes stuff bag. For carry-on, the Briefcase has room for all your necessities plus a laptop compartment and cell-phone case on the shoulder strap and two zippered compartments for storage of your compression socks, eye blinds, headphones and trail mix. specialized.com
SportFormula $47 SportFormula packets (sold 30 to a box) need to be in your travel kit to keep you healthy on the flight or drive to your race. The powder is taken sublingually (under the tongue), with all your vitamins (Vitamins A, C, D and E as well as Biotin, Folic Acid and Iron) absorbed into the bloodstream quickly, keeping your immune system topped off when travel fatigue and that sneezing guyâ&#x20AC;&#x2122;s cold try to wear you down. sportformula.com
Skins Compression Tights $109
Images courtesy the manufacturers
Studies have proven that compression helps reduce blood pooling in the legs, speeding recovery as well as reducing the chances of developing a potentially very serious condition known as deepvein thrombosis, which occurs when blot clots form in the deep veins that pass through the center of the lower legâ&#x20AC;&#x201D;a valid concern for dehydrated athletes traveling in a cramped economy-class cabin after a race. Designed for sustained sitting on long flights or drives, these tights provide graduated compression from the foot all the way up the legs. skins.net
Bose QuietComfort 3 Noise Cancelling headphones $349 With a new smaller, lighter, rechargeable design, the QC3 on-ear headphones are perfect for your iPod for pre-race focus. With their proprietary noise-cancelling technology that helps fade background clamor, they also deliver amazing post-race relaxation to escape the clamor of the flight home. bose.com
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Bike Tote $300 & up Fork-mount bike braces for your truck don’t require a drill anymore. Bike Totes instead use rock-solid sidewall braces in a ready-to-install unit that can be mounted to vehicles from RVs to SUVs, pickups to passenger vans. Capable of securing up to nine bikes (perfect for tri teams headed to the race en masse), you can have a removable rack with massive capacity. biketote.com
Magellan Crossover GPS $499
Images courtesy the manufacturers
The pocket-sized Crossover will get you from home to the start line with minimal fussing. The Crossover comes preloaded with road and topo maps, all on an easy-to-navigate touch screen. Plus it’s rugged and waterproof, easy to transfer between vehicles or pack for your trip—perfect for your go-go-go lifestyle. magellangps.com
CrateWorks Pro XLC Bike Box $169 Air-ticket prices and bike-shipping charges leave precious little in your wallet for buying travel gear, but the Pro XLC is a musthave. A super-strong plastic case, stiff frame plate and internal hook-and-loop straps keep your bike locked down and safe. Plus it folds flat when not in use. crateworks.com
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Swiss precision IM Switzerland caps 5 perfect days in Zurich
Story and photos by Rebecca Roozen
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Niculin Pitsch
THREATENING WEATHER HAD DARKENED THE SKIES OF ZURICH IN THE DAYS LEADING UP TO IRONMAN SWITZERLAND ON JUNE 24, BUT ON RACE DAY THE ATHLETES WERE GREETED BY BRILLIANT MORNING SUNSHINE THAT LEFT A POWERFUL GLARE ON LAKE ZURICH AS HOMETOWN STAR MATHIAS HECHT WAS FIRST ONTO DRY LAND, FOLLOWED CLOSELY BY AUSSIE MATTHEW CLARKE AND HUNGARIAN BALAZS CSOKE. Last year’s IM Switzerland champ, Stefan Riesan, vocalized his pre-race confidence the Thursday before the event. “I am even in better shape than last year. I know my training results and I know that I am ready to defend my title,” he said. But despite his pre-race confidence, Riesen’s 51st place out of the water foreshadowed the rest of his day, which would ultimately end in a DNF as he dropped from the race on the bike, citing neck pain. Unlike Riesan, Hecht held strong, creating space for himself early on the bike. And it seemed to be Hecht’s day as he gained even more ground and was the first man into T2. But countryman Ronnie Schildknecht wasn’t going to settle for second. The sun blazed on as Hecht and Schildknecht found their rhythm a few kilometers into the footrace, but it was Schildknecht who turned up the heat. Schildknecht, receiving splits from spectators, heard how close he was to Hecht early into the run and went for it. “I knew maybe at that pace [gaining 20 seconds per kilometer] I could catch him and it would work,” said Schildknecht, who won the inaugural Ironman 70.3 Switzerland three weeks earlier. At about the halfway mark of the marathon Schildknecht closed the gap and took the front spot. “From then on, I just pushed harder,” he said. It turned out to be Schildknecht’s day as he finished first in 8:25:00. But it was one-two for Switzerland as Hecht took second—for the second consecutive year—in 8:32:48.“I didn’t realize Mathias had a leg problem, but was very happy to pass him on the run,” said Schildknecht. “It was a great victory today in front of the Swiss crowd.”
Niculin Pitsch
The course Swim: Participants begin their day with a two-loop swim in Lake Zurich. Water temperatures are usually around 70 degrees, and wetsuits are allowed as long as the temperature doesn’t creep over 75. Bike: Perhaps the most scenic of all Ironman bike courses. Athletes complete three loops along Lake Zurich and through the surrounding countryside. There are two major climbs on each lap: Heartbreak Hill and the Beast. Run: You’ll find plenty of spectators lining the four-lap run course. You’ll also enjoy some beautiful scenery as you wind your way through Zurich and along the lake.
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Preston tops strong women’s field Switzerland’s Sibylle Matter was one of the first women out of the water and took control early on the bike. On 112-mile ride Matter held tough with Gina Ferguson, Miriam Moser, Alison Fitch and Rebecca Preston in hot pursuit. It was a constant tug-of-war for much of the day, but it was Aussie Preston who finally stole the Swiss thunder to take the 2007 IM Switzerland win in 9:20:43. Matter took second in 9:26:06, and Fitch claimed third in 9:31:47. “I was very happy with my day,” Matter said. “All except the final five kilometers. I was happy with my swim and felt really good on the bike. I felt it was a very fair race for the women today. I even thought I would win after I passed Rebecca on the run, but then she went by me so fast after three kilometers, I just couldn’t keep up.”
Ironman Switzerland Zurich, Switzerland June 24, 2007 2.4-mile swim, 112-mile bike, 26.2-mile run Women 1. Rebecca Preston (AUS) 2. Sibylle Matter (SWI) 3. Alison Fitch (AUS) 4. Gina Ferguson (NZL) 5. Sonja Tajsich (GER)
9:20:43 9:26:06 9:31:47 9:41:26 9:42:25
Men 1. Ronnie Schildknecht (SWI) 2. Mathias Hecht (SWI) 3. Jozsef Major (HUN) 4. Martin Leumann (SWI) 5. Tim Berkel (AUS)
8:25:00 8:32:48 8:40:03 8:48:28 8:40:09
LAURENT JALABERT MAKES HIS IRONMAN DEBUT AND LOVES IT Former pro cyclist from France Laurent Jalabert rode to victory in many one-day and stage races in his cycling career. Since his retirement, however, he has turned his athletic abilities to other endurance sports, running the 2005 NYC Marathon in 2:55:39 and this June making his Ironman debut. In Zurich, Jalabert came out of the water in 966th place with a 1:16 swim. But once on dry land the cycling powerhouse set to work pulling back hundreds of competitors with a 4:39 bike split, which left him 91st overall by T2, and a 3:11 marathon to finish and impressive 22nd. “I am very pleased with my race today; it was wonderful,” he said. “I hope I qualify for Hawaii, as I love doing Ironman now.”
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Niculin Pitsch
Switzerland’s finest tour
I HAD HALF A CHOCOLATE GELATO CONE LEFT AND 17 MINUTES TO SOAK UP THE SCENE AT THE MAIN LUCERNE STATION WHERE THE NO. 4 TRAIN WOULD TAKE ME BACK TO MY HOME BASE IN ZURICH. “The Lion Sleeps Tonight” blasted through whistling locomotives screeching in and out of the hub. The brass-and-drums version of the catchy tune was coming from the underground station where travelers shopped and backpackers paid two Swiss francs to shower. Two days later the same song blared out of the finish-line sound system. Yellow balloons lined the final stretch, as did cheerleaders and hoards of spectators anticipating the arrival of the 1900 triathletes. Men hoisting 80 pounds of cowbells—40 on their left side and 40 on their right side—paraded through the chute. “In the jungle, the mighty jungle,” and then the furry yellow lion skipped down the carpet, pounding his paws together. I later learned that the lion is to the Switzerland what the eagle is to Americans. But the lion and cowbells were just the beginning. The tiny country situated between France, Germany, Austria and Italy, entertained me for a week with its architecture, chocolate and cheese, endless shopping and buzzing city life, complete with outdoor cafes and cable-tram transportation and peaceful countryside bike riding. To locals, Zurich—with a population of about 370,000—is the working town and Lucerne, which is a 50-
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minute train ride from Zurich’s main station, is more touristy. But Zurich’s Old Town cobblestone streets, designer shops and medieval churches—all about a 10-minute tram ride from the Crowne Plaza Hotel—convinced me that Zurich, too, is a tourist attraction all its own. If you have more than a few days to spend here, Bern, Geneva and Zermatt—the famed ski resort known for the Matterhorn—are easily accessible by train, as the country is roughly the size of Vermont and New Hampshire combined. But for athletes, perhaps the most spectacular tour is of Zurich as they tackle the 112-mile, three-loop bike course, which winds out of town, beyond the towering church clocks and into the city’s hills where the 1440 meters (5000 feet) of climbing begins. The Beast is a slow and steady grind, with a few hairpin turns. But riding through wooded canopies and past vineyards eases the pain, I’m told, while the long flat-and-fast sections between climbs take athletes through tight-cornered towns with chalets, log homes and fields of corn and cows. Heartbreak Hill gets you vertical in a hurry, but the thumping tunes and the view at the top are motivation enough to make the climb all three times and help earn this spectacular course the title of Switzerland’s finest tour. —RR
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The basics
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Transportation
Change your U.S. Dollars to Swiss rancs rather than Euros for this trip (1 Swiss franc = 0.813736 USD). Bring some extra bucks as the food, drink and shopping aren’t cheap.
There’s no use for a rental car as the public-transportation network (trains, trams, buses and ships) is extremely convenient and affordable. A daily pass is CHF 7.60. To travel outside of Zurich, take the City-Rail from the Zurich HB Main Station. A roundtrip ticket to Lucerne is CHF 44.
Language
Food
Swiss German is the predominant language in Zurich, but English is spoken by almost everyone.
Bread, meat, cheese and chocolate are the four main food groups in Switzerland. However, with the abundance of pasta dishes, it isn’t a hassle for vegetarians. Feel free to drink the tap water, but Swiss wine is your best bet. Typical breakfasts include bread, butter or margarine, marmalade or honey and cheese or cereals. Lunch could be a simple sandwich. Dinners commonly include bread, cheese and dried meat. Food is quite expensive in Switzerland; you can easily spend between CHF 15 and 50 at a family restaurant.
Currency
Don’t miss . . . There’s plenty to see in a week’s time in Switzerland. In order to rightfully claim you’ve experienced Swiss culture, be sure to include the below in your travels.
The history St. Peter’s Church: It’s hard to miss the largest church clockface in Europe on St. Peter’s Church while you’re walking around downtown Zurich. Built in the ninth century, the St. Peterskirche (St. Peter’s Church) is the oldest church in Zurich; its clock face measures nine meters (28.5 feet) in diameter; the minute hand alone is almost four meters (12 feet) long.
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Chapel Bridge: Along with Lucerne’s views of the Alps, the geranium- and petunia-adorned 15th-century Kapellbrucke, or Chapel Bridge, distinguishes this city from any other. Vendors man colorful fruit and flower stands as you approach the 670-foot-long medieval bridge, which crosses the Reuss River. The covered bridge was constructed in 1333, making it the oldest wooden bridge in Europe. It doesn’t cost a thing to explore either of these historic monuments.
The shopping There’s plenty to buy in Switzerland besides the traditional watches, cuckoo-clocks and chocolates. A stroll down Zurich’s downtown Bahnhofstrasse— considered to be one of the world’s premier shopping streets—and through the cobblestone alleyways of the Niederdorf district, which is on the other side of the Limmat River, uncovers first-rate fashion boutiques, upscale jewelry stores and antique shops and bookstores. Most stores are open weekdays from 9 a.m. to 6:30 p.m. and Saturdays from 8 a.m. to 4 p.m.
The nature The mountains: From Lucerne, you can cross the sailboat-speckled lake by boat and tour Mt. Titlis, Mt. Rigi, Mt. Stanserhorn or Mt. Pilatus. Through Best of Switzerland Tours (bestofswitzerlandtours.ch), you can explore Titlis on a fivehour day trip for CHF 110 (CHF 55 for kids ages 616). The same company will take you to the top of Pilatus, which offers a ride in a panoramic gondola and the world’s steepest cogwheel railway (a 48percent gradient) for CHF 105 (CHF 52.50 for kids). Rhine Falls: Best of Switzerland Tours takes you to Europe’s biggest waterfall in northern Switzerland, close to the German border. A multi-lingual guide gives the details as you take an optional boat ride right up to the falls. The trip from Zurich is CHF 44 (CHF 22 for kids).
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Getting there Zurich is six hours ahead of the Eastern time zone and nine hours ahead of the U.S.’s West Coast. Numerous airlines—U.S. Airways (usairways.com), Swiss International Air Lines (swiss.com), American Airlines (aa.com), United Airlines (united.com) and Delta Air Lines (delta.com)— offer flights out of the States directly from New York’s JFK International into Zurich Airport, which is an eightand-a-half-hour flight. The return flight is slightly longer at about nine hours and 15 minutes.
Endurance Sports Travel For anyone who has put all their energy into training and doesn’t feel like dealing with negotiating the at-times overwhelming details of planning for an international race, leave it to Ken Glah’s Endurance Sports Travel to take the reins. EST offers complete ground packages to Ironman Switzerland and lets its clients choose their own flights into Zurich for flexibility. You are not committed to any specific arrival or departure date, but once you hit the ground in Zurich, EST has got you—and your traveling companions—covered. The EST Ironman Switzerland package includes: • 4-star accommodation at the Crowne Plaza Hotel • Transfers from the airport to the hotel • Daily local transportation • Transport to all race functions
Timing is Everything
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• Buffet breakfasts • EST hosts and hostesses to assist you • Bike mechanics in the hotel • Bike case storage in the hotel • Guided course tours daily, Sunday through Thursday led by Ironman great Ken Glah • Hospitality area at transition/ finish area for non-competing EST clients • Monday night celebration dinner • Transfers from the hotel to the airport • Optional day trips in and around Zurich the week before and the week after the race • Optional individualized training program for Ironman Switzerland designed for you by EST coaching partner Mid-Atlantic Multisport For more information visit endurancesportstravel.com.
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TRAINING
TRAINING LAB RABBIT
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LANE LINES
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THE BIG RING
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ON THE RUN
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SPORTS NUTRITION
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SPEED LAB
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HEAD GAMES
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DEAR COACH
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TRAINING FEATURE
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T R I AT H L E T E M A G . C O M
T R I AT H L E T E M A G A Z I N E 1 0 5
Robert Murphy/Blue Creek Photography
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Ts
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04.03 4
07.1105
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22
02.14
23 02.0301 24 02.0401 25 02.0508
26 01.0202 27 02.1701 28 02-2001 29
35.12
01.08 18
Hammerine
16.03 17
Tifosium
35.16
Kuotaon
37.01 30 09.0101 31
08.05
Yankzium 08.01 34
Nathanium 12.06 33
FuelBeltium
12.01 32
Zootium
35
01.01 36
CarbBOOMine
35.09
BMCon
Zt Fb Na Yz Cb Bc
15.09 16
PearlIzumium
15.05 15
Brooksium
12.07 14
Karhuium
13
Acceleradium
nuunium 11.03
BodyGlidium
11.02 48
DuraAceium
11.01 47
MotorTabsium
09.11 45 01.0301 46
Blocksium
04.16 43 08.0401 44
CarboPron
05.03 42
Perpetuem
05.04 41
Spizium
05.01 40
Timexium
04.02 38 07.0910 39
Helixium 49
16.05
Polarium 12.24 52
Garminium 12.09 51
Oomphus 12.11 50
DeSoton
53
01.02 54
PowerBarine
35.14
Guruon
X Hx Tx Sz Pp Cp Ac Bl Nu Mt Da Bg Ds Om Gm Po Pb Gr
08.10
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04.17 56 07.0211
T-Oneium
04.05 88 07.0323
Superfullium
89-103
Trainide
Tn-Ux
57-71
Continentalium 11.11
73
13.14
Vredesteinium
iBikeium KINeSYSium
GUon
Syntacium
25.03
BentoBoxium
24.01 108
HydroTailium
21.01 107
Saddlewingium
20.01 106
SaltStickium
19.04 105
Ovalium
104
3 90
89
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25.00 91
127.00 92
1.2 62
400.00 94
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140.6 61
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6.2008 60
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1-3 59
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10-30 58
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57
Apexium
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12.02 82
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74 14.0801 75 14.1701 76 14.0204 77 16.0201 78 18.0101 79
Powertapium
12.31 83
TYRium
12.21
2XUon
12.08
LockLaceium 84
85
02.06
Clifine 86
35.06
Felton
109
Kineticium 28.05 112 29.01
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26.07 111
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26.04 110
EasyLacium
Koobium
975.00
19.95 63 230.00
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8.10
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LAB RABBIT TRAINING
Swim focus phase
take into account varying race distances. So whether you want to do a sprint, Olympic, 70.3 or Ironman event, let’s get started.
Weeks 5-8 of your 12-week swim progression
THE FEEL FACTOR
By Steve Tarpinian ver the past several months, we have brought you a number of 12-week step-by-step training programs from sprint to Ironman distance. This month, you’ll find weeks 5-8 of our 12-week swimtraining focus phase. Weeks 9-12 will be included in the October issue. If you’d like to follow any of our previous Lab Rabbit programs, please visit triathletemag.com and click on Order a Back Issue. This program is designed for Olympicdistance-focused triathletes; however, we have included easy adjustments for you to
O
T R I AT H L E T E M A G . C O M
Even the most accomplished swimmers can, at times, struggle with their feel for the water. While coaches and swimmers will often provide differing opinions on what that actually means, a common description of “feel” is when a swimmer feels powerful in the water: Most will say they feel like they are grabbing or finding still water. This feeling usually starts with the catch, or beginning, of the pull. One of the sport’s most enduring and successful triathletes and swim speedsters is Rip Esselstyn. His resume lists many topfive professional finishes in his 20-year career. In 2004, at age 40, he was the first swimmer out of the water at the XTERRA world championship. Rip talks about swimming almost entirely in relation to his feel for the water. Before a race while others will be talking about what times they have been
posting at the pool, Rip will say, “I really am feeling good in the water.” While he says this he will lift his arms and show a position of a high elbow pull, indicating he is feeling the power of his pull. Some of you at this point are nodding your heads and saying, “Yeah that’s right.” Others are saying, “What are you talking about? I never feel this.” Well, what can you do to get it? We offer three suggestions: • Work on your technique by doing directed drills. Directed means not simply swimming with fists or with one arm. But doing drills with a specific technique in mind and having your drills taped, then scrutinizing them. • Spend lots of time in the water. Swimming, treading water, playing marco polo with kids, body surfing etc. All of these types of activities will help make you more aware of how your body behaves in the water. • Do sport-specific dry-land strength training. Working with resistance tubing on dry land has a double effect: You will
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not only get stronger in your pull but you will also be able to perfect your technique because you can watch your pull without the distraction of breathing, kicking, body position etc. Then when you swim your muscles remember the pattern you trained and can recreate this.
TECHNIQUE FOCUS
seconds rest between each to re-focus on what you are trying to accomplish in each drill. These drills are to be added to the drills we prescribed last month for body position and rotation.
SPORT-SPECIFIC STRENGTH This is one of those small things in training that can make a big difference. While a few companies manufacture swim benches designed to improve swim-specific strength, you can also simply use light- to medium-resistance tubing. Either lying on a bench or bending forward 90 degrees at the waist, position yourself so that the tubing has very light resistance when your arms are fully extended. Work on the catch phase of your stroke first by pulling through a set of 10 repetitions, maintaining good form and high elbows through the front part of your stroke. Then work on the second half of your stroke with 10 reps from the finish of your catch, past your hip to the hand exit from the water. Next, do two sets of 10 repetitions of a full pull, joining the two movements you just practiced individually.
John Segesta/wahoomedia.com
Ideally, start this block of technique training by viewing a current video of yourself swimming. Nothing replaces a visual of what you are actually doing in the water. When you look at your video you should focus on the underwater pull to the extent that it is visible on the tape. Almost every swimmer to some degree presses their arm down at the beginning of the pull. However, what every good swimmer does is ensure the first movement after full extension of the arm begins with a combination of bending the elbow and rotating the shoulder in to create the catch. In physiological terms, this is elbow flexion and internal shoulder rotation. While there are many drills for working on this, we will describe two of them here:
Fist drill: Most swimmers slug through the fist drill and make little to no improvement in their pull because they rush it. You need to struggle a bit as you slowly work at feeling pressure on your forearm as you pull. Also, never do a full length with fists; always open your hands somewhere in the middle of a length to allow your mind and body to connect that higher elbow position with the increased power of the pull. Do not use fins on this drill since the added speed allows you to rush your strokes, thereby reducing the effect of the drill. Single-arm drill: The single-arm drill allows you to focus on a particular sequence within your stroke cycleâ&#x20AC;&#x201D;but it does not correct anything. So for the purpose of working on your catch you really want to focus on the beginning of your stroke after full extension. Using a frontmount snorkel is helpful in this drill since you can look at your arm to make sure it is moving the way you want it to. For your technique work we suggest a minimum of 2 x 50 of both the fist and single-arm drill every practice. Take 10-15
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The above sport-specific strength training should be done two to three times a week on your strength-training days. Always allow 48 hours between strength-training sessions to permit enough time for your muscles to recover. Now armed with a more powerful pull we are ready to get in the water and start swimming a little faster and a bit longer.
THE SCHEDULE Please note that the below table lists only the main set for each workout. Always be sure to include a warm-up of 5-15 minutes, a technique block of 10-20 minutes and cool-down of 5-15 minutes. Sample swim session • Warm-up: 5-15 minutes of easy swimming focusing on easy breathing • Technique work: 10-20 x 50 drill • Main set (see below table) • Cool-down: 5-15 minutes of easy swimming
THE SCHEDULE: WEEKS 5-8
After a week of this you can increase each set by five repetitions per week until you get to 30 reps per set.
PERCEIVED-EFFORT SCALE • • • •
Easy: 60-70% of max effort Medium: 70-80% of max effort Fast: 80-90% of max effort Sprint: 90-100% of max effort
THE JARGON Descending: Each consecutive swim gets faster and times drop Example: 3 x 500 descending would be the first 500 easy, second 500 medium and third fast Negative split: Second half of a swim is faster than the first half Example: 5 x 200 negative split. The first half of the work interval (100) would be easy or medium speed and the second half fast
WEEKS 5-8: FAST ENDURANCE Week
Workout A
Workout B
5
3 x 500 descending with 20 seconds rest
10 x 25 sprint with 20 seconds rest; 10 x 100 with 15 seconds rest
1,200 as 3 lengths medium, 1 length fast
500 fast/400 easy/300 fast/200 easy/100 fast. All with 20 seconds rest between
6
3 x 600 descending with 20 seconds rest
10 x 50 with 10 seconds rest; 5 x 200 negative split with 20 seconds rest
1,700 as 3 lengths medium, 1 length fast
10 x 125: descend 1-3, 4-6, 7-9 and 10 easy. 20 seconds rest between each
7
4 x 300 descending with 20 seconds rest
20 x 25 sprint with 20 seconds rest; 10 x 50 with 10 seconds rest. Alternating fast/easy
2,200 as 3 lengths medium, 1 length fast
Technique only: No main set; in place of main set do technique block again
8
3 x 500 descending with 20 seconds rest
10 x 25 sprint with 20 seconds rest; 10 x 100 with 15 seconds rest
1,500 as 3 lengths medium, 1 length fast
5 x 200 as #1 as all fast; # 2 as 150 fast/50 easy; # 3 as 100 fast/100 easy; #4 as 150 fast/50 easy; #5 as all easy with 20 seconds rest between each
1 1 0 SEPTEMBER 2007
Workout C
Optional session
T R I AT H L E T E M A G . C O M
John Segesta/wahoomedia.com
Is your goal other than a mid- to high 20-minute 1,500 meter swim? No problem; you can still use this program. Simply adjust the volume of each session. As an example, when the program calls for 3 x 500, you can do two sets for sprint distance and four, five, six or more sets for any events longer than Olympic distance. You can make similar adjustments to the other sets and long swims. Here is your second four-week block. Next month will feature the third and final fourweek block, where we will focus on power/speed and open-water technique.
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TRAINING LANE LINES 1. PLAN AHEAD: Usually youâ&#x20AC;&#x2122;ll know where youâ&#x20AC;&#x2122;re going and for how long, so if you do a little research beforehand into pool locations, schedules, fees and nearby mastersâ&#x20AC;&#x2122; programs, youâ&#x20AC;&#x2122;ll be better prepared upon arrival.
You can take it with you Tips for swim training while traveling By Paul Regensburg
ouâ&#x20AC;&#x2122;ve just started feeling good in the pool again, yet as luck would have it you are soon heading out of town. You donâ&#x20AC;&#x2122;t want to lose the recent gains you have made in the pool. But every time you travel (except to races) thatâ&#x20AC;&#x2122;s exactly what seems to happen. It doesnâ&#x20AC;&#x2122;t have to, however. Here are seven tips to help you stay in swim shape on the road.
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3. CARRY ON: Always pack your swimsuit, cap and goggles in your carry-on luggage to prevent them from going astray. Plus, on long layovers you may be able to sneak in a swim. 4. PACK A TETHER CORD: This is a training tool for when you find out the Olympicsized pool you read about in the hotel promo material is really a kidney-shaped, lukewarm, oversized bathtub. A tether cord is a thick bungee cord with one end that attaches to a fixed object at the end of the pool, such as a ladder, and a harness on
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2. EXPAND YOUR OPEN-WATER SKILLS: Find out whether your destination has open-water swimming possibilities. Make sure you check into water-safety conditions including weather, waves and boat traffic. Also, check the water temperatures, because you may need to pack your wetsuit.
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LANE LINES TRAINING the other end that you attach to yourself. This provides resistance and stretches as you apply more force to the water but keeps you swimming in generally the same spot. Keep in mind that although this is great exercise and will definitely keep you in swim shape, the other hotel guests may find your behaviour odd and your family may not want to associate themselves with you for the rest of the trip.
5. BREAK OUT THE STRETCH CORDS: On those occasions when you cannot find a suitable place to swim, your best option will be to break out the stretch cords. Stretch cords are made of surgical tubing and provide dryland resistance to work your muscles in swim-specific ways. Fasten the cords to a doorknob in your hotel room and practice repetitions through the range of motion of your swim stroke. Focus on your technique, including high elbows, and mix it up with single-arm and double-arm drills. 6. MAKE THE MOST OF THE 10-METER, KIDNEY-SHAPED HOTEL POOL: When there is no pace clock or the size of the pool is just too small, make it a technical set by focusing on drills. Try this drill set:
swim easy back the other direction. You can add 20 blast repeats to the drill set above to get a great workout.
10 SETS OF: 1. Single-arm swim with right arm at your side/swim back easy 2. Single-arm swim with left arm at your side/swim back easy 3. Sculling on back/swim back easy 4. Kicking on your side with right arm extended/ swim back easy 5. Kicking on your side with left arm extended/ swim back easy 6. Underwater freestyle/swim back easy In a small pool this will give you almost a 2,000-yard main set, and if the pool is deep enough you can start with some vertical kicking as a great warm-up.
7. BLASTS IN A SMALL POOL: Small pools are great for short bursts of fast swimming. Try to blast off the wall and get as many powerful strokes in as possible. It may only be six or eight, but there is still a good benefit that will accrue from this. Limit your streamline off the wall to conserve the space you have and pull as much water as possible with each strong stroke. Keep your head low but feel yourself lifting out of the water with each stroke. Swim one direction with the blast and
If you are planning on taking a vacation and wish to simply relax and not even think about training, then by all means do so. But if you want to maintain your fitness and maybe even see some gains, keep active with these swim-traveling tips and you’ll feel great when you get back into your routine at home. Thank you to Jessica Kirkwood for her contribution to this piece. Paul Regensburg is an Olympic, Pan Am Games and Ironman coach and team manager. Visit lifesport.ca for more information or coaching inquiries.
TAKE-HOME MESSAGE Travel, either for work or pleasure, doesn’t have to signal a major setback for your swim fitness. Plan ahead to see if the place you are going offers open-water swimming opportunities or if you can connect with a local masters group. Pack a tether or set of stretch cords to expand your training options. Boost your form by practicing your drills.
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T R I AT H L E T E M A G . C O M
200 E Dutton Mill Rd Aston, PA 19014
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Get pain-free Stability-ball exercises to build strength and flexibility By Mike Price Photos by John Segesta f you’re like many multisport athletes, after completing a long road ride your biggest complaint isn’t the pain in your butt or legs; it’s the pain in your back, often caused by riding for extended periods in the drops or aero position. The key to thwarting the chiropractor and the massage therapist is developing core strength. A strong core region (abdominal, lower back and hip muscles) stabilizes your spine and acts as a link in the transmission of power between the upper and lower body. A weak core region may result in an inability to maintain structural integrity of the lumbar spine; causing or exacerbating lower-back pain. Additionally, a weak core region costs you power and you’ll experience upperbody fatigue sooner on training rides. Core exercises are important for maintaining lower-back integrity, reducing fatigue in the riding position and improving stability. The stability ball, also known as a Fit Ball, gym ball, or Swiss ball, forces the body to adapt to unusual positions and, unlike floor or machine exercises, stability-ball exercises recruit many stabilizing muscles, which aids in the enhancement of muscular strength and endurance.
I
ABDOMINAL EXERCISES Curl-up: Begin with the stability ball centered beneath your lumbar spine and your feet flat on the floor. Exhale as you contract your abdominal muscles, causing
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your trunk to slowly curl up until your shoulders and upper back are lifted off the ball. Pause briefly, then inhale as you return to the starting position and repeat. Maintain your neck in a neutral position, about a fist’s width between the chin and upper chest, throughout the movement. Diagonal curl-up: Do everything the same as in the curl up, except rotate your trunk from left to right, drawing your left shoulder toward your right hip. Pause, then inhale as you return to the starting position. Now curl and rotate right to left. Continue rotating in alternate directions.
DIAGONAL CURL-UP
thighs. Keep your lower back flat as you exhale and contract your abdominal muscles causing your hips to be pulled two to three inches off the floor. Pause, then inhale as you return to the starting position, making sure the stability ball does not touch the floor and release tension from the working muscles.
LOWER-BACK AND HIP EXERCISES
Reverse curl-up: Lie on the floor on your back with arms extended out along the floor at a 45-degree angle and palms down, for support. Grip the stability ball between your heels and the backs of your
Opposite arm and leg lift: Begin on your hands and knees with the stability ball underneath your trunk, providing support. Inhale as you slowly lift your right arm and left leg simultaneously until your right arm, torso and left leg form a straight line in the same plane. Pause and then exhale as you slowly return to the starting position. Repeat the exercise with the opposite arm and leg and continue in alternating fashion. Keep the eyes focused on the floor throughout the movement to avoid overarching the neck and lower back.
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Back extension: Lie face down with the stability ball under your hips, legs straight except for a slight bend in the knees and the balls of both feet on the floor. Drape your upper body over the stability ball and cross your arms over your chest. Inhale as you contract your lower-back muscles, causing your upper body to rise until your head, spine and lower back form a straight line. Avoid overarching the neck or lower back. Pause, then exhale as you lower your upper body in a controlled manner to the starting position and repeat.
BACK EXTENSION
Bridging: Lie on your back, arms extended out at a 45-degree angle along the floor with the palms down for support. With your heels on top of the stability ball, lift your buttocks off the floor until your torso forms a straight line with your legs. Pause briefly, return to the starting position, and repeat.
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Hip extension: Lie face down with the stability ball beneath your abdomen. Place your hands on the floor as in a push-up. Your legs should be nearly straight, with only a slight bend in the knees, and the balls of the feet lightly contacting the floor. Maintain your head in neutral alignment
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legs in a controlled manner to the start position and repeat. For best results, perform the above exercises in the suggested order. Begin with one set and work up to three sets of 15-25 repetitions of each exercise, two or three non-consecutive days per week.
STRETCHES
with the spine. Inhale and contract the buttocks, causing both legs to rise until they form a straight line with the spine and head. Pause briefly, then exhale and lower your
Stretching after your stability-ball core workout can help alleviate post-workout soreness. For optimal benefits, ease into each stretch, hold it (without bouncing) for 20-30 seconds, then ease out of the stretch. Repeat it a total of three to four times. Back stretch/drape: Begin with your hands and feet on the ground and the stability ball beneath you for support. Drape yourself over the ball and slowly roll forward and backward as the ball provides a supported, comfortable stretch to the lower back.
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TAKE-HOME MESSAGE Back stretch/rotation: Lie face up on the floor, knees bent and your feet flat on the floor. Hold the stability ball above you between your palms with both arms fully extended. Keep your eyes on the ball and your shoulders on the floor as you gently rotate the stability ball and your knees in opposite directions until they both touch the floor. Return to the starting position and repeat to the opposite side. Abdominal stretch: Begin with the stability ball centered beneath your lumbar spine and your feet flat on the floor. Relax and allow your upper body to gently drape over the ball.
STABILITY-BALL CORE-WORKOUT TIPS Use the following tips to get the most out of your stability-ball core workouts. 1. Establish a strong, focused mind-body connection. Visualize the working muscles contracting through the appropriate range of motion, and generate a smooth, slow movement. 2. Never inhale or hold your breath when flexing the spine. Inhaling or holding your breath will increase resistance to spinal flexion and may result in injury to your lumbar spine.
The key to thwarting the chiropractor and the massage therapist is developing core strength. A strong core region (abdominal, lower back and hip muscles) stabilizes your spine and acts as a link in the transmission of power between the upper and lower body. A weak core region costs you power and youâ&#x20AC;&#x2122;ll experience upper-body fatigue sooner on training rides. The stability ball, also known as a Fit Ball, gym ball or Swiss ball, forces the body to adapt to unusual positions and, unlike floor or machine exercises, stability-ball exercises recruit many stabilizing muscles, which aids in the enhancement of muscular strength and endurance. 3. Interlacing the fingers behind the head for curl-ups may cause injury to the cervical vertebrae. Instead, cup the palms of the hands over the ears, with the heels of the hands near the temples and the fingers directed toward the back of the head. 4. To enhance muscular endurance, maintain the contracted position of the last repetition of an exercise for 15-20 seconds. 5. Excessive abdominal mass (potbelly) significantly increases the load on the lumbar spine. To lose your potbelly, generate a caloric deficit sufficient for approximately on pound of body fat per week.
SUGGESTED WORKOUTS WORKOUT 1
WORKOUT 2
Curl-up
Diagonal Curl-up
Reverse Curl-up
Reverse Curl-up
Opposite Arm and Leg Lift
Back Extension
Bridging
Hip Extension
Back Stretch
Back Stretch
Abdominal Stretch
Abdominal Stretch
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dominant brick workouts are stressful in precisely the same way that longer triathlons are stressful. Transition runs and regular long runs, while unquestionably beneficial, are decidedly less specific to the demands of longer triathlons. So let’s bring back the rundominant brick workout. If you’re currently training for longer triathlons with today’s methods, you probably do a long ride followed by a short transition run every Saturday and a long run every Sunday, or vice versa. If so, I suggest that you replace this schedule with the old-school rotating weekend-workout schedule I described above. Here’s an example: TODAY’S STANDARD WEEKEND Saturday Long ride + Transition run (Example: 60-mile bike + 1-mile run)
Sunday Long run (Example: 12-mile run)
Go old school The time has come for run-dominant brick workouts . . . again
OLD-SCHOOL WEEKEND NO. 1 Saturday Run-dominant brick workout (Example: 30-mile bike + 8-mile run)
Sunday Long ride (Example: 60-mile ride)
By Matt Fitzgerald
OLD-SCHOOL WEEKEND NO. 2 Saturday Bike-dominant brick workout n my early years as a triathlete I based my training largely on the advice I received from a friend and colleague named Bernie Freeman. Although he had packed away his wetsuit in mothballs by the time I met him, Bernie had been an outstanding age-grouper in the late 1980s and early ’90s, placing 14th overall at Ironman Canada in 1989. He based his training on guidelines offered by the sport’s first generation of gurus, including Dave Scott and Ray Browning. One of the workouts that Scott and company taught Bernie to do, and that Bernie in turn taught me to do, was a run-dominant brick workout; that is, a bike-run workout in which the run segment was relatively more challenging than the bike segment. A typical example of a run-dominant brick workout is a 90-minute moderate-intensity ride followed by a one-hour moderate-intensity run. I fell into the habit of doing a run-dominant brick workout every other weekend. On alternate weekends I did a bike-dominant brick (for example, a two-hour ride followed by a 30-minute run). On those weekends when I did a run-dominant brick workout on Saturday, I completed a long ride on Sunday. And on those weekends when I did a bike-dominant brick workout on Saturday, I tackled a long run on Sunday. I found this approach to be an efficient way
I
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to develop cycling and running endurance in the right proportions and the ability to survive prolonged running off the bike. In 2007, the run-dominant brick workout appears to be nearly extinct. I know of very few triathletes who practice this workout anymore, and today’s gurus actively discourage triathletes from doing real bricks featuring longer runs. Traditional brick workouts have been replaced by so-called transition runs—short runs of 10 to 20 minutes off the bike whose purpose is to teach the body to quickly find its running legs after a hard ride. This is the only benefit to be gained from running off the bike in training, say today’s gurus. Running long off the bike is just too stressful on the body and offers no fitness benefit that cannot be achieved in a less stressful way by doing short transition runs off the bike and long runs on separate days. I’m not so sure about that. I think there’s a pretty huge difference between running for 15 minutes after a hard ride in training and running for 90 minutes or more after a hard ride in an Ironman 70.3 (to say nothing of running for three to five-plus hours off the bike in a full Ironman). Running long off the bike is indeed stressful on the body. Since we have no choice but to experience this type of stress in longer triathlons, does it not make sense to get accustomed to it in training? Run-
(Example: 45-mile bike + 4-mile run)
Sunday Long run (Example: 12-mile run) With the old-school approach you will do fewer pure long rides and runs (one every other week instead of one every week) than you do with today’s approach, but you will more than make up the difference by doing a hard brick workout (either run-dominant or bike-dominant) every week. Assuming you spend the same total amount of time training with the old-school approach to weekend training as you do with today’s approach, the latter will definitely be more challenging. And that’s why it will make you fitter and able to perform better on race day.
TAKE-HOME MESSAGE A typical example of a bike-dominant run workout is a 90-minute moderate-intensity ride followed by a one-hour moderate-intensity run. Traditional brick workouts have been replaced by so-called transition runs—short runs of 10 to 20 minutes off the bike whose purpose is to teach the body to quickly find its running legs after a hard ride. Run-dominant brick workouts are stressful in precisely the same way that longer triathlons are stressful. Transition runs and regular long runs, while unquestionably beneficial, are decidedly less specific to the demands of longer triathlons.
T R I AT H L E T E M A G . C O M
John Segesta/wahoomedia.com
HERE’S HOW TO DO IT
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way to the hotel: double-deluxe please and two orders of fries. Bacon and eggs for breakfast, a few pastries to fill in the cracks, three extra cups of coffee and cheesecake for a mid-day snack and your off-season is in full swing. Not a bad start . . . or is it? Let me be your conscience and give you a few thoughts to munch on before you reach for snack heaven. Any triathlon, especially longer ones, will deplete your body on many different levels. One is nutritionally, both in terms of nutrients and fluids, especially if the race was hot. It’s kind of like you walked through the desert without food or water for a long time and just arrived at an oasis. Your body wants energy-dense food and lots of liquid to bring it back to its fueled-up state (hence your cravings for burgers, bacon and cheesecake). It will want to replace sodium that was lost in sweat (thus the two large orders of fries). And since you are no longer in survival mode, emotionally there is a natural letdown that can come out in the form of feeling like you want to celebrate being alive (another beer, please).
But inside your body, in the cells, those signals you are interpreting as free license to go for the gusto are really your genetics asking that you pack in good sources of fuel that will replenish and repair. A craving is simply the body’s way of saying it is depleted of something essential. Dense food cravings can come from being depleted of calories, but more importantly from the body sensing that there has been a ton of muscle damage and it wants to repair it. Here are a few tips to putting back what your body needs—but in a way that will be both satisfying and fortifying.
Good eating The 4 principles of perfect post-race nutrition By Mark Allen
H
ere’s the scene. You have trained for months without fail for the biggest race of your life. You chose early-
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morning long runs over parties the night before, said no to your family and friends but yes to your training partners. You ate a diet that would put a smile on Jack La Lanne’s face. The closest you came to junk food was that commercial for the deep-fried convenience that’s made America fat. Ah, but now your race is done and so is your monkhood. Time to splurge! No more resisting those delicacies you’ve so diligently been avoiding. Bring on the binge. First stop . . . the beer truck at the finish line. Next, a drive-through for a burger on your
1. Rehydrate: The first order of business is getting rehydrated. Weighing yourself both before and after your race will give you a good idea of exactly how much you need to get your body back to normal. For every pound lost, humans need to drink 1.5 times that amount to rehydrate. So if you ended your race four pounds light, you will need to sip six pounds of liquid at a rate that does not exceed about 30-40 ounces per hour until you get in your six pound of liquid. Of course, for some people, downing a few pints of their favorite brew might be their knee-jerk solution to this task. But keep in mind that alcohol also depletes the body of water. A rule of thumb there is that for every alcoholic drink, the body needs about eight ounces of water to counter the dehydrating effect.
T R I AT H L E T E M A G . C O M
John Segesta/wahoomedia.com
THE REAL STORY
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2. Repair muscle damage: Next up, eating for refurbishing. The longer the race you did, the more muscle damage you will have incurred. The same goes for effort level. If you gave 100 percent in your race, the muscle damage will be significantly more than in a triathlon where you gave 80 percent. Going at our limit, regardless of what that limit is, taxes the muscles in a way that backing off the effort just slightly does not. In turn, the amount of extra protein your body will need post-race goes up dramatically. As an example of how significant this can be, keep in mind that after a long, challenging race the marker for muscle damage in your blood makes it look like you had a major heart attack. In fact, if a medic took your blood but didn’t know you had just completed your race, they would rush you to the hospital and hook you up to every device known to man. To accomplish your repair job, eat high-quality protein to your heart’s content. Fish is one of the best choices for this since it is not marbled with saturated fat. Saturated fat, remember, has the effect of constricting blood flow, which works counter to helping your body rush vital nutrients to the worksite for muscle repair.
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John Segesta/wahoomedia.com
4. Think long-term, too: Long-term, there are a few things to keep in mind. Some nutrients can be replaced in short order, such as protein, carbs, sodium and fluids. Others cannot. One key ingredient in this latter category is magnesium. This essential nutrient gets depleted through extensive exercise and sweating. If an athlete is low in it, they can have the sensation of being sluggish, not being able to coordinate their muscles and can cramp. If you felt kind of off in your race, it can be good to get a blood test just to see if you are depleted in this or any other nutrient that affects race performance. If you are, take the off-season to supplement your body’s stores during the time of year when you are not also taxing your body with long and intense workouts. Best of luck. And bon appetite!
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CRAIG ALEXANDER WORLD 70.3 IRONMAN CHAMPION
3. Watch the fat intake: You will most likely be craving fat after a race, especially after a long one, which makes this job a little tricky. One of the reasons your body wants fat has to do with the depletion of hormones that can occur from racing. Fat is the building block for all hormones. So try as best as you can to resist the fries and instead pour on the extra-virgin olive oil. This means picking foods to eat after your race that you like to have olive oil on or in. Here’s a simple way to get the oil, sodium (which will most likely be depleted) and carbs that will be low: put some olive oil on a small plate, salt it, then dip your favorite bread in it. It’s a much better choice than super-sized fries.
Mark Allen is the six-time winner of the Ironman world championship in Hawaii. For more information about Mark’s speaking availability, please call 800-9945306. To check out his training programs, visit markallenonline.com, or for more on his Sport and Spirit workshops go to shamanism.com.
T R I AT H L E T E M A G . C O M
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TRAINING SPEED LAB
Booster rocket Is quercetin the next hotticket supplement? By Tim Mickleborough, Ph.D. DEAR SPEED LAB, I came across some research on the Internet suggesting that quercetin may be helpful to athletes training hard as it may boost the immune system. I had not even heard of this supplement before. What is your opinion on this supplement? Sincerely, Matt Orlando, Fla. 1 2 4 SEPTEMBER 2007
Dear Matt, Thanks for the question. It seems that the ability of our immune system to fight off infection is enhanced with moderate levels of exercise, but higher levels of exercise stress can make an athlete susceptible to infection and minor illness. Under normal circumstances these illnesses usually amount to little more than a few minor colds; however, two or three such interruptions could have a more serious effect on your fitness development and performance, especially when a cold coincides with a race. For many years, researchers have been investigating the efficacy of a variety of different nutritional interventions in supporting the immune system. More recently, attention has become focused on a range of herbal extracts and botanical T R I AT H L E T E M A G . C O M
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compounds that potentially boost the immune system. Echinacea has for many years been one of the best-selling supplements aimed at promoting a healthy immune system, but it is only one of a vast number of such products. Recently it has been shown that quercetin, a natural antioxidant that is found in certain plants, is able to suppress illness and maintain mental performance in physically-stressed test subjects. These findings were presented on February 9, 2007, at the southeastern regional meeting of the American College of Sports Medicine, held in Charlotte, N.C. In research funded by a $1.1 million contract awarded by the U.S. Department of Defense, Dr. David Neiman of Appalachian State University’s Department of Health, Leisure and Exercise Science and his colleagues divided 40 cyclists into test groups. Over a five-week period, cyclists received either 1,000 milligrams of quercetin combined with vitamin C and niacin to aid absorption, or a placebo. During the third week of the trial, the athletes rode a bicycle to the point of exhaustion on consecutive days—three hours per day for three days. Blood and tissue samples were analyzed to ascertain any physiological changes that may have occurred. Forty-five percent of the participants in the placebo group reported illness after being physically stressed, compared with only 5 percent of the group that received quercetin. No side effects were observed. These are important results because this is the first clinically controlled study that has found a natural plant compound to prevent viral illness. Quercetin is a naturally occurring chemical belonging to a large group of compounds known as flavonoids, found in a variety of fruits and vegetables, including red grapes (also red wine), red apples, red onions, green tea and broccoli. Along with a whole range of other compounds, including vitamin C (ascorbic acid), it has also been shown to have anti-inflammatory properties. The average adult eating a normal, healthy, Western diet will consume between 25-50mg of quercetin per day, as well as a variety of other flavonoids. Of course, those individuals with a high energy intake (i.e., athletes training hard), and also those with a high intake of fruits and vegetables, will get more than 50mg of quercetin per day. The supplement used in the study above contained 1000mg—an amount that cannot reasonably be obtained from dietary sources. Even though quercetin is relatively stable during cooking, fresh fruits and vegetables are generally better sources of quercetin that cooked or processed foods, because the compound is mainly found in the skin of many fruits and vegetables rather than in the flesh. It is perhaps too early to know whether quercetin supplements will truly be of benefit to athletes; however, this study adds to already convincing evidence that everyone should include plenty of fruits and vegetables in their diet. Further research is required in order to determine whether supplements are helpful, or even necessary, for athletes training hard.
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DEBBIE TANNER ITU WORLD CUP WINNER
7/13/07
CRAIG ALEXANDER WORLD 70.3 IRONMAN CHAMPION
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Have a question for Speed Lab? If so, please e-mail it to speedlab@juno.com.
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TRAINING MIND GAMES ast year I worked with an athlete who, three-quarters of the way through his season, began having trouble staying focused. At the beginning of the year this athlete was psyched to get his training underway. He said he felt fresh from a couple of months away from structured training so he decided to sign up for eight races during the season. He started out being very focused but, with two triathlons left to go, his mental edge was waning.
WHAT IS FOCUS?
Tame your brain Seven tips to hone your mental edge By Michelle Cleere
When I asked Ann, a 70-year-old Ironman triathlete, how she could compete in such long distances at her age, Ann replied, “I am not focused on being out on the course for hours. I am focused on each moment of each part of my triathlon experience.” By focusing on each moment of her race Ann can go the distance, whereas if she focused on the whole 140.6 miles the thought of such a long task would distract and fatigue her. Giving your full attention to the present moment is energizing and helps you to control your current reality by reacting to changes and developments that may occur.
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T R I AT H L E T E M A G . C O M
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MIND GAMES TRAINING Focus training for triathletes is similar to focus training for meditation: Gently hold your attention on the task at hand (the focusing part), and if your attention wanders, gently bring it back (a process known as refocusing). Here are a few steps you can take in training and competition to help train your mind to stay on task. 1. Focus your attention on the present. Getting caught up in the past or future is not going to help you in the present. Use energizing words or positive phrases to stay on task. 2. Stay relaxed physically and alert mentally. Being physically relaxed and mentally alert will allow the body and mind to act and react in the moment. If you find your body getting tense or your mind wandering, notice what is occurring and take two to three deep breaths to bring yourself back to a relaxed, alert state. 3. Develop a routine in preparation for performing. Develop routines for putting on gear, getting warmed up and so on. Routines help us focus our attention
and can be a source of confidence. If you find your focus wandering during your pre-performance routine, take notice and bring yourself back to where you left off. 4. Use imagery. Recall experiences where you excelled in each aspect of your triathlon. Learn to use those positive images to help center and focus you during future training or racing. 5. Work on using focus in other areas of your life. Have you ever broken a glass or burnt something on the stove? Much of this occurs because you arenâ&#x20AC;&#x2122;t being present, in the moment. Learn to be in the moment with whatever you do, and this can spill over to positively impact your triathlon performance. 6. Learn to become efficient at refocusing. We all get distracted from time to time but the key is how efficiently we bring ourselves back to the present. The first step in refocusing is awareness. Once you realize you are unfocused, do not scold yourself for losing focus, only notice that you have lost focus and decide
how to bring yourself into focus once again using whatever refocusing technique works for you: positive phrases, your breath, snippets and snapshots of positive imagery. 7. Zone out, with purpose: Allow yourself moments of purposeful distraction where your mind is free to wander at will and recharge. Wherever you are in your triathlon season, youâ&#x20AC;&#x2122;ve come a long way. You have put a great deal of energy into focusing on your training and competition, and now is the time to reap the benefits of your hard work by taming that wandering mind to achieve the results you deserve. Michelle Cleere is owner of Sports Minded, a sport and exercise-psychology consulting practice. She works with individuals in person, by phone or e-mail and also conducts group workshops. She is an NASM-certified personal trainer and a USAT-certified triathlon coach. E-mail her at sportsmindedmc@aol.com.
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Simplify your training Three perfetct sets for long-course racing By Paul Huddle and Roch Frey DEAR COACHES, I qualified for Kona for the first time last year at Ironman Wisconsin, and I am going. Swimming is my weakest leg. My swim for Wisconsin (under rough conditions) was 1:06. What three Ironman swim workouts would you recommend 12 weeks out from Kona? Thanks in advance, Anonymous Anonymous, This question reminds us of one of the common misconceptions about endurance training: that there are a couple of secret workouts that will mean the difference between world domination and finishing last. No such luck. Truth be told, you’d probably find that many of the sport’s current and past stars rely/relied on a handful of key workouts at varying intensities throughout their season to get to their peak fitness. Often, when a top athlete’s training program is revealed publicly, many athletes are surprised at the relative simplicity in the given schedule. Think we’re kidding? Consider the following cutting-edge workouts that led to multiple wins at the Hawaiian Ironman by multiple athletes: • 5-hour ride at Ironman race intensity (aerobic) with a 45-minute transition run at marathon effort (aerobic) 1 2 8 SEPTEMBER 2007
• 8 x 400-meter run at 5K race pace with 200-meter jog at marathon effort •10-mile run on hills at halfmarathon race intensity There. You now have the keys to the kingdom. “Wait a minute,” you say, “I’ve done all of those. That’s not cutting edge.” Exactly. Obviously, there were a lot of other workouts and factors built into the training recipe that led these athletes to multiple wins in Kona, but in the age of triathlon coaching and gadgetry, it’s always interesting to look to the past to see what worked, especially considering that the performances back in the dark ages were as fast or, in many cases, faster. Let’s ask a question: What are you trying to accomplish with your swim training as you approach Oct. 13, 2007? Survive? Dominate? Finish comfortably? For many Ironman athletes, the swim is a bath. It’s the nicest part of what will be a tough day. For others, the swim sets up the entire race. Many pros will tell you that you’ll never win an Ironman in the swim but you can certainly lose it there. Ask Michellie Jones and Desiree Ficker which leg of the 2006 Hawaii Ironman was the difference between first and second. Regardless of your goals, it makes sense that you want to both maximize your swim performance while having this first leg make minimal negative impact on the remainder of your day. We want you to be as fit as possible in the water so you reach your swimming potential for 2.4 miles but also so you come out of the water feeling like you’ve done nothing. How great would it be to get to your bike feeling like your day is just beginning? That’s how it should feel. Since training is specific, we’d suggest a minimum of one workout each week that contains a long-ish main set (3000-plus yards/meters) with longer intervals (noth-
ing shorter than 300 yards/meters) and relatively short recovery. We see and talk to too many athletes who are not optimally prepared for their first Ironman swim because they’re not training specifically for it. This isn’t because their swim coaches aren’t aware that they need to do long main sets of longer intervals but often because the athlete doesn’t want to do that kind of training. Let’s face it, it’s boring, it’s hard and you’d rather sit on the wall and socialize (don’t lie, we know it’s true). So, what about those three workouts? Okay, here are three workouts—actually main sets. It’s still important to do your sprint work on Friday and/or your middledistance stuff on another day, but once a week you should be doing an Ironmanspecific swim set that is preparing you to handle the pacing and distance of 2.4 miles. We expect you’ll get at least 500 yards/meters of warm-up prior to the main set and another 300 to 500 yards/meters of pulling and/or drilling and/or fast 25s and, of course, 50 to 200 cool down. Here’s another suggestion, if you’re accustomed to doing all of your swimming in a group, consider leading the lane for this one workout and/or doing it on your own so you’re pushing your own water and not just mindlessly drafting and not paying attention to your effort or times. 1. 8 x 400 2. 6 x 500 3. 3 x 1000 Remember, we said that these are the main sets. You should still have a warm-up and cool-down. Here’s how the 6 x 500 workout might look: WARM-UP: 600 as 4 x (100 free, 50 backstroke) straight through MAIN SET: 6 x 500 descending on base interval that gives 15-second recovery on #1 and 45-60 seconds by #5 50 easy 4 x 25 fast with full recovery 200 pull COOL-DOWN: 50 easy. Cool down as much as you need That’s a total of 4000 yards/meters. The word “descend” means each subsequent 500 is a little faster than the last one– much easier said than done. This teaches pacing and is invaluable when training for your best possible swim effort. Now, get in the water. Good luck, Paul and Roch T R I AT H L E T E M A G . C O M
Miku
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TRAINING
Experience matters 6 steps to triathlon success By Abby Ruby, CTS Coach hough the pros tend to get the lion’s share of the media’s attention, everyone knows that age groupers are the heart and soul of triathlon. You’re the ones who are out there training and racing on your own dime. Beyond the dozens of agegroup athletes I coach personally, my colleagues work with thousands of you, and we’ve observed some interesting trends. It turns out we could all learn a few lessons from age-group triathletes, especially those who have been around the sport for a while. Recovery: Many people believe that older athletes automatically need more recovery time between hard workouts, but our observations don’t confirm that. For the vast majority of athletes over 40 we don’t need to schedule any more recovery time than we do for our athletes in their 20s. The biggest reasons for this seem to be the older athletes’ attentiveness to proper recovery habits, post-workout nutrition and sleep. By extension, if many younger athletes had more of their elders’ good habits, they’d need less recovery than we’re forced to schedule for them. Available time: Older athletes tend to have more control over their time. Case in point: I’m coaching a young lawyer just out of law school. He’s working a ridiculous number of hours a week, he’s recently married and he’s training for an Ironman. At the same time, I’m coaching a 52-year-old partner in a law firm across town. He’s at a different point in his career and has more opportunity to arrange his work schedule to accommodate his extra-curricular activities. While older athletes often benefit from being in more advanced positions within their careers, we’ve observed that, across all age groups, actively taking control of one’s time is the key to successfully balancing work and triathlon. Athletes who allow work to consume their lives struggle to maintain consistency in training, nutrition and recovery habits. Carve out time for yourself and you’ll see your performance improve. Sleep: On the whole, older athletes get more sleep than younger ones because they’re willing or able to go to bed earlier. In many cases, this is because their children
1 3 8 SEPTEMBER 2007
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TAKE-HOME MESSAGE We could all learn a few lessons from agegroup triathletes, especially those who have been around the sport for a while. If many younger athletes had more of their elders’ good recovery habits, they’d need less recovery than we’re forced to schedule for them. You don’t need to break the bank on equipment every year, but spend the money necessary to ensure the stuff you have works flawlessly. Athletes who allow work to consume their lives struggle to maintain consistency in training, nutrition and recovery habits. Carve out time for yourself and you’ll see your performance improve.
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are grown and out of the house. Others have decided they’re not really that interested in Sopranos reruns on cable or the local bar scene. Interestingly, our coaches have noticed that triathletes of any age who can increase their average nightly sleep to eight or nine hours (as opposed to six or fewer) experience significant improvements in workout quality and race-day performance. Spending habits: Without winning the lottery, there’s no way many young triathletes can afford to spend as much money as older age groupers on equipment, travel and even nutrition. But all triathletes can benefit from focusing on reliability and predictability rather than glitz. You don’t need to break the bank on equipment every year, but do spend the money necessary to ensure the stuff you have works flawlessly. Invest in a top-quality travel case to protect your bike. Find a hotel chain and car-rental company you trust for predictable, hasslefree service and stick with them. Race-day prep: Many veteran age groupers have already learned from the experiences of forgotten cycling shoes or tackling the local Lumberjack Special as a pre-race breakfast. Take a look around next time you are in the transition area. Try to spot the cleanest, tidiest and most organized area; then look who it belongs to. I venture to bet that it belongs to an older, or at least more experienced, triathlete. The less frantic you are before a race, the less energy you waste and the faster you’ll go when the gun goes off. Racing: Once the race starts, age doesn’t matter. What’s consistent across all age groups is the desire to reach the finish line as quickly as possible. Perhaps the only difference we see among age groupers as they age is an improved ability to listen to their bodies. Maybe it’s because older athletes have already visited the medical tent and don’t need to do it again or because experiences inside and outside of sport
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have taught them that blindly pushing forward isn’t always the best policy. Time and time again we’ve seen age-groupers who respond quickly to signs of trouble early in their events (by slowing down, resting in an aid station or taking on more food) rebound later to run past faltering newbies
on the way to a strong finish. Abby Ruby is an Expert Coach at Carmichael Training Systems, Inc. who’s currently coaching triathletes who range in age from 22 to 83. To find out what CTS can do for you, visit trainright.com.
T R I AT H L E T E M A G A Z I N E 1 3 9
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Brightroom.com
XTERRA ZONE
Breaking down barriers XTERRA challenged athletes are redefining what is possible By Ryan Levinson magine racing your mountain bike with your eyes closed, swimming through rough water with one arm pinned inside your wetsuit or running over difficult terrain knowing that if you go too hard your muscles may permanently disappear. Athletes with disabilities do not have to imagine these situations; it is our reality. Challenged athletes like Mike Hicks, Willie Stewart and Bobby McMullen have inspired countless people over the years by competing successfully within their age groups at XTERRA events, and now XTERRA has introduced physically challenged divisions to help recognize the accomplishments of these athletes. XTERRA first offered an official challenged division in 2006 after representatives from the Challenged Athletes Foundation suggested that the division
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1 4 0 AUGUST 2007
would lead to greater participation from athletes with disabilities. This year, XTERRA National Point Series managers Andrew Marsh and Jen Trapp worked closely with the Challenged Athletes Foundation, and several key athletes, to improve the division. They scrapped the one-size-fits-all challenged division and instead adopted a standardized set of Physically Challenged divisions that enable athletes to compete against peers who have similar disabilities. Response to the new divisions has been overwhelmingly positive. In 2006 there were only two challenged athletes in the XTERRA West Championship, the first race to offer the challenged division. One year later the same race had seven participants and the first full podium of physically challenged athletes in XTERRA history. T R I AT H L E T E M A G . C O M
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Three-time XTERRA world champion Melanie McQuaid is a strong supporter of the new divisions. “From my point of view as a pro,” says McQuaid, “it is easy to get wrapped up in winning when really that’s not it. We’re all at the race to push ourselves, to enjoy the competition, enjoy feeling tired and to share that amazing feeling that comes from having the courage to put it all on the line.” The new XTERRA Physically Challenged divisions divide athletes by disability, gender and age (39 and under and over 40). The disability categories include divisions for amputee, blind and impaired athletes. Impaired athletes have disabilities like muscular dystrophy and multiple sclerosis among others. Challenged athletes compete within their divisions to qualify for the XTERRA USA and world championships under the same system as agegroup athletes. Mike Hicks spent 10 years racing mountain bikes before he lost his leg in 1992 after a car hit him while he was riding. A few years later he was back racing bikes, and in 2005 he completed his first full XTERRA. Since then Mike has competed in 13 XTERRAs, including five last season. Mike says, “When I started riding mountain bikes after my accident I had trouble with my leg coming off when I fell. Now I don’t even think about it. It’s just a matter of going through it and figuring out the best way of doing things.” Last year Mike placed third in the 55-59 age group at the USA Championship. Willie Stewart lost his arm in a construction accident in 1980. Since then, One-Arm Willie has dominated athletic events ranging from sprint-distance triathlons to ultra-marathons. Willie began competing in XTERRA in 2003 when he got a prosthetic arm that enabled him to ride a mountain bike. His new arm clips to his handlebars and has a shock absorber to prevent him from being jarred. Now, Willie has competed in over 10 XTERRAs including multiple USA and world championships. Willie says, “Just learning how to ride a bike with one arm was very difficult, but I’m a big believer that if you do something long enough you will adapt. If someone wants to race XTERRA it’s as simple as putting the pieces together.” Not all disabilities are immediately obvious, however. I was diagnosed with FSH muscular dystrophy in 1996 after I noticed some of my muscles rapidly disappearing. My disability is progressive and currently has no treatment or cure. I cannot hold my arms over my head, do a pull-up or a sit-up, but in 2006 I completed nine triathlons, including three XTERRAs, and became the first challenged athlete to stand on the top spot on the USA Championship podium. XTERRA makes me feel alive. I thrive on pushing myself physically and mentally and encouraging others to do the same. Challenged athlete Robbie O’Brien was diagnosed with multiple sclerosis in 2001 when he was suddenly unable to use the left side of his body. After a year of rehab, Robbie has regained most function, but MS is a disease that can flare up at any time. Robbie has raced in five XTERRAs so far, including three this year. Robbie says, “Never let a disability be an excuse to quit; make it be the reason to finish.” There are other notable challenged athletes, including current XTERRA PC world champion Fouad Fattoumy, and we look forward to welcoming many new competitors into the XTERRA family. Thanks to XTERRA and the Challenged Athletes Foundation, even if you have a disability, there is a place for you in XTERRA. Visit xterraplanet.com, challengedathletes.org or contact XTERRA PC Ambassador Ryan Levinson at ryan@ryanlevinson.com. T R I AT H L E T E M A G . C O M
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Photo supplied by manufacturer
BIKE OF THE MONTH
Kuota Kalibur Stadler’s weapon of choice (finally) gets put to the test By Jay Prasuhn onsidering it carried the winner of the Hawaii Ironman two of the last three years, it’s surprising that we’re finally making our maiden voyage on the Kalibur. What could be said that hasn’t already been said? And really, what could we do in our test that German powerhouse Normann Stadler hasn’t already done? We’re not too keen trying to follow his act. But I digress. Truth be told, Kuota has a new bike in the line, something that is intended to eclipse the Kalibur as the brand’s flagship model. But to their credit, the Italian brand didn’t simply abandon the Kalibur. Instead, the 2007 Kalibur re-emerged with a new paint scheme as one would expect, but Kuota quietly introduced a few new twists that we didn’t even notice until we had the bike in hand. The Kalibur, with its aggressive design, is the bike that put Kuota on the map four years ago. The Italian company is one of the biggest brands in the sport and not just because Stadler won two Ironman world titles on it. The Kalibur soars on its own merit.
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1 4 2 SEPTEMBER 2007
Our test rig boasted a white-accented paint job, one I’m fond of in a market overwrought with black and red bikes. Our digital scale had the Kalibur at a racefit 16.42 pounds, outfitted with Zipp ZedTech 606s, a complete SRAM Force groupset, Beaker Concepts HydroTail and two cages—probably a pound lighter than I anticipated. What surprised us is that while Kuota’s lower-tier K-Factor has horizontal dropouts, the Kalibur sticks with standard vertical dropouts. In most cases, the higher-end model would carry this feature for added aerodynamics. Fortunately, the dropouts position the rear wheel close enough to the seat-tube cowling as it is. And while I’m adept at wheel swaps with horizontal dropouts, it’s certainly not as easy as it is with standard dropouts, and it can be downright vexing for the uninitiated. So what’s new? A new fork, which takes a previous ho-hum stock fork with a relatively minimal aero cross-section and swaps it with a fork that’s significantly longer and more aero. The fork (and head tube) retain the 1 1/8-inch head-tube top cup paired with a 1 1/4-inch bottom cup, going with a larger-diameter bottom cup (and steerer section) for increased stability. The other quiet change: an internal cable run. In an ever-more-competitive market where the little things make the difference, it was a thoughtful upgrade. Additionally, a fully internal cable guide means easy cable changes and spares you from an hour spent desperately threading derailleur cable, hoping it’ll find daylight.
What remains? A launch platform as solid as Cape Canaveral. As we see it, the Kalibur design team made stiffness a top priority with a squared (but small) top tube, a blocky bottom bracket, rectangular stays, oversized headset races. Everything possible to anchor the lateral torsion was done first, then the bike designed around that. The result is a stiff, braced ride. Paired with a deceivingly light weight, the Kalibur climbs exceptionally well and accelerates better than 99 percent of the bikes we test. Tracking and balance are optimized for the racer. That is, while the bike has a 74degree seat position option, the 76-degree option is preferred. Steering stability was arrow-straight and easy to sweep through turns. Riding the Kaibur, it’s clear why Stadler went with the then little-known brand. Not because it’s aero, because while it has all the requisites there are bikes that are slightly more aero. No, he demands a bike that absorbs the punishment he channels through the cranks. There are a handful of bikes as stiff as this one. If you ride for fun, Kuota’s K-Factor (with a more relaxed geometry) may be more up your alley. Consider yourself beyond that? To get the biggest bang from the Kalibur, you need to be able to turn the cranks with authority. You’ll find more on the Kalibur at kuotanorthamerica.com or kuota.it.
T R I AT H L E T E M A G . C O M
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Great SCOTT Company reemerges as a power player in the U.S. By Cameron Elford n 1998, outdoor-gear manufacturer SCOTT, based in Ketchum, in southern Idaho, made the decision to fold its bike division in the U.S. At the time, the company, which started in 1958 as a manufacturer of winter-sports consumer goods including ski gear and goggles, branching into motorsports and then, ultimately, bicycles in 1986, was faced with a challenging set of choices. After ending a controversial four-year association with Schwinn in 1997, the SCOTT management team felt the costs associated with continuing to finance its bike division in the U.S., particularly given the standard six- to nine-month terms the company granted its U.S. bicycle dealers, tied up too much cash and produced a comparatively poor return on investment in the competitive, low-margin industry. In contrast, European bicycle dealers were typically given just 30- to 90-day terms, provid-
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ing the company’s investors greater liquidity and a much quicker payback period. Thus, the brand, which had been a force in the U.S. market for more than a decade, since the introduction of its first mountain bike in 1986 and the original aerobar in 1989, disappeared from the U.S. bicycle industry while continuing to innovate and bring to market new products in Europe. Jumping forward to 2004, onetime Cannondale employee Scott Montgomery, 45, now VP and general manager of SCOTT’s U.S. bike division, took note of the rising tide of multisport in North America and convinced SCOTT, which had relocated its corporate headquarters to Fribourg, Switzerland, but maintained its U.S. winter and motorsports divisions in the Ketchum/Sun Valley area, to reenter the U.S. bicycle market with the CR 1, an all-carbon road bike popular in Europe and which used an innovative process SCOTT has dubbed carbon welding to produce a sub-900-gram frame that exhibited industry-leading power transfer and durability and was ridden by pro cycling’s Jean Delatour team to a stage win in 2002. “I convinced SCOTT CEO Beat Zaugg that the timing was right to reenter the U.S. market with bikes,” says Montgomery. Now, based on the success of this initial tentative step back into the United States
three years ago, SCOTT’s U.S. bike division boasts a line of 100 different models, from bikes priced under $500 to more than $11,000. But SCOTT’s strength and focus is now squarely on high-end carbon, a departure from the company’s brand position when it pulled its bikes from the U.S. market in 1998, when it was known more for its entry-level mountain bikes. “Scott brought the [$5000] CR 1 Dura Ace bike into the U.S. market in the spring of 2004,” says Montgomery, “which allowed SCOTT to completely reposition the brand as a high-end bike company. So leaving the U.S. market was good in hindsight. It let us go back to Europe, improve the product and come back in with a high-end image.” And continuing to underscore this high-end image is the Plasma, SCOTT’s top-shelf full-carbon aero tri bike, which launched in the spring of 2006 after a nearly 24-month development cycle that began in the summer of 2004. “I wanted to do a tri bike,” said Montgomery, “but [by the summer of 2004] the 2005 line was already finished.” So Montgomery began planning for a 2006 launch with the Plasma, and, to that end, he brought in former pro cyclist and 2001 Ironman Lake Placid winner Steve Larsen to provide technical feedback. Larsen and Montgomery then worked closely with T R I AT H L E T E M A G . C O M
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Coaches Are you ready to take your athletes to the next level? Joe Friel - Legendary author and coach on the latest power training methods and growing your coaching business.
John Cobb - Learn directly in the wind-tunnel from the father of aero-positioning, including biomechanical fitting to help your clients.
Tom Rodgers - Author of The Perfect Distance on image analysis of run technique and swim stroke. Join our leading mutisport instructors to learn essential skills of the coaching business. Communicate better with racers about swimming, biking and running. Join air-flow demonstrations in the wind-tunnel. Learn to digitally analyze power curves, along with run and swim images.Transform your coaching into a business, not just a hobby.
Jay Prasuhn
SCOTT engineer Peter Denk to develop the Plasma from the ground up, continually tweaking the emerging product based on Larsen’s input and feedback gained from wind-tunnel testing in San Diego. “With the plasma, it was our desire to build the lightest tri bike,” says Montgomery, counting on a feather-light, responsive build to help differentiate the reemerging SCOTT brand from other key players in the triathlon market and, once again, put SCOTT on the map as one of the leading bike companies in the U.S. With this aggressive goal, Denk developed a Plasma prototype based on NACA (National Advisory Committee for Aeronautics) airfoil standards before subjecting the bike to rigorous testing, both on the roads and in the wind tunnel, and making numerous design changes that included a lower head tube, narrower chain stays and a shorter top tube. Then, after nearly a two-year development cycle from conceptualization to production, Plasma frames began shipping to consumers in March 2006 at a breathtaking 980 grams. Now, with a high-end
SWEEPSTAKES RULES 1. No purchase necessary. To enter without ordering, send an index card to: Triathlete Kuota Sweepstakes, 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024, with your name address and phone number. 2. This sweepstakes is sponsored by Triathlete, 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024. 3. All entries must be received by October 15th, 2007. Triathlete is not responsible for lost, late, misdirected, damaged, illegible or postage-due mail. 4. Prize winners will be selected no later than October 26th, 2007 from among all entries received. Winner selection will take place under the supervision of Triathlete, whose decisions are final. Each entrant consents to the transfer of all information contained in the completed entry form to other companies. 5. The odds of winning are determined by the total number of eligible entries received. Taxes, where applicable, are the sole responsibility of the winner. 6. Potential winners will be notified by mail, telephone or e-mail. Potential winners must follow the directions contained in any correspondence and return all forms correctly completed within 7 days of the date of correspondence. Non-compliance will result in disqualification and the naming of an alternate winner. 7. All entrants will be eligible to win one of five runner-up Beaker Concepts HydroTails or the grand prize, a Kuota Kaliber bike complete with a SRAM groupset. There is no cash exchange for this prize. 8. Employees of Eurospek and Triathlete or anyone affiliated are not eligible. Sweepstakes subject to all federal, state and local tax laws and void where prohibited by law.
TexasTriCamp.com
for more information and online registration 1 4 6 SEPTEMBER 2007
9. For the name of the winner, send a self-addressed, stamped envelope and letter of request to: Triathlete Kuota Sweepstakes, 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024.
T R I AT H L E T E M A G . C O M
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tri bike to prove its renewed commitment to multisport and underscore its 20-year triathlon pedigree SCOTT has Kiwi Ironman star Cameron Brown riding the Plasma and posting top results with wins at Ironmans in Frankfurt, Germany, and Taupo, New Zealand, on the bike.
A GLOBAL PERSPECTIVE Despite its renewed push into the lucrative U.S. market since 2004, SCOTT remains a global company, leveraging the competitive advantages of each region in which it operates to deliver meticulously designed and manufactured products while controlling costs and, ultimately, prices at the consumer level. “We have German engineering, Swiss organization and finance, Asian manufacturing and American marketing,” Montgomery says. “We have production facilities throughout Taiwan, but all SCOTT carbon frames are made in one factory so we can maintain tight quality control.”
T R I AT H L E T E M A G . C O M
Despite robust competition from U.S. bike giants Cannondale and Specialized, both of whom launched new premium tri bikes in the spring, Montgomery, encouraged by high sales growth since 2004, remains bullish about SCOTT’s ability to continue regaining market share, and he hopes to move into the top five in the Kona bike count this October. The bike count ranks brand popularity at the Ford Ironman World Championship and has, in recent years, been dominated by growing Canadian powerhouse Cervelo and Wisconsin-based Trek. SCOTT ranked as the eighth most popular brand in Kona in 2006, with 66 bikes. “We have a lot more bikes in the marketplace this year, and my hunch is we’ll probably move to one of the top five, or we’ll certainly be close,” says Montgomery. “There’s no turning back now [for SCOTT’s brand presence in the U.S.],” says Montgomery, who notes that SCOTT CEO Zaugg felt the return to the U.S. market was one of the most positive company initiatives of the past three years. “When we returned to the U.S., it was the
missing piece,” continues Montgomery. “In doing well here we also help our sales internationally because it boosts our brand’s presence.”
A LOCAL FOCUS Now known as a popular ski and fourseason outdoor-recreation destination, the Sun Valley/Ketchum area was once home to author Ernest Hemingway, who wrote much of his novel For Whom the Bell Tolls, set during the Spanish Civil War in the 1930s, at the Sun Valley Lodge. Drawn to the area by his boundless sense of adventure, Hemingway was at the leading edge of a seasonal influx of adventure seekers to the region that continues nearly 70 years later. As such, it’s no surprise that SCOTT not only got its start in Sun Valley but continues to remain at the forefront of innovation and hands-on product development. And it’s this corporate culture, which values creativity, independence and risk-taking, that has, in just three years, helped rocket SCOTT back toward the top of the U.S. bike industry.
T R I AT H L E T E M A G A Z I N E 1 4 7
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GEAR BAG
For your eyes only Take your pick from fall’s hottest shades for triathletes By Rebecca Roozen
Sunglasses weren’t always about feather-light frames and airflow technology. The history of shades dates back to the Roman Empire when emperors preferred watching gladiator fights through polished gems and China when judges used smoky quartz glasses to hide their facial expressions while interrogating witnesses. These days, much more than an intimidating look—although, that’s still part of it—goes into the shades you train and race with. Below are Triathlete’s picks for the latest, hottest and most functional eyewear this fall.
Oakley Radar $155-$175 Integrated surge ports that channel cooling airflow, optimized peripheral view and side coverage, anti-smudge lens coating, metal icon accents, impact resistance that meets all standards for high-mass and high-velocity impact and minimized glare via polarized lenses are just a few reasons Oakley has us coming back for the sweetest shades. oakley.com
Tifosi Scatto $40 This nearly frameless sunglass is ideal for cycling because it offers an unobstructed view while you are in the aerobars looking forward. Adjustable ear and nosepieces coated in no-slip hydrophilic rubber keep the frame from bouncing on your runs. tifosioptics.com
Bolle Warrant $129-$209 This sunglass is great for cycling and running because interchangeable lenses allow you to match the lens with your conditions. The dual B Toric lens conforms to the contour of your face, and the lightweight B-88 nylon frames ensure maximum strength while keeping the weight down for better performance. bolle.com
The Slipstream weighs in at a mere 21 grams and uses ZB-13 lens technology, which includes a patented anti-fog ventilation system. This allows cooler air from the outside to enter the front frame vents while pulling the warmer, moist air from the inside of the lens out through the side and top of the lens. zealoptics.com
1 4 8 SEPTEMBER 2007
T R I AT H L E T E M A G . C O M
Images courtesy the manufacturers
Zeal Slipstream $90
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How Can You Pass Up These Deals? VINTAGE P3’s SIZE 54/650
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Smith V-Ti $179 The V-Ti features premium-grade titanium in the temple fronts and BetaTitanium in the temple ends for maximum flexibility. Add that to the TLT Carbonic and seven-base shield lenses and the V-Ti has got it going on. smithoptics.com
Giro Havik (price TBD) This fall, Giro launches its sunglass line. The companyâ&#x20AC;&#x2122;s five shades combat issues like poor fit, poor optical quality and the frustrations associated with changing lenses. Look for more info on the Havik and other Giro shades at the domestic launch at Interbike (which Triathlete will cover from Las Vegas, Nev., Sept. 26-28). giro.com
Specialized Arc II $120-$140 One of the most minimalist optics on the market, the Arc II uses an ultralight stainless-steel hingeless frame mated to a vented lens and completed by a frontal bridge and grippy nose and earpieces. Available in two sizes, with standard and variable-tint Adaptalite lens options. specialized.com
Kaenon Hard Kore $199 Images courtesy the manufacturers
The half-rim style Hard Kore is feathery-light and features enlarged, web-like temple tips, securing the fit. Itâ&#x20AC;&#x2122;s offered in two lens-shape options: normal for most face shapes and a larger lens for those who prefer additional coverage or have a little more face to cover. kaenon.com
Under Armour Streaker $100-$120 This ultra-lightweight sunglass features airflow technology that funnels air throughout the sunglass, minimizing fogging. The ratchet-temple design and Anti-Bounce Bridge combine for perfect fit and stability regardless of the abuse you intend to put them through. underarmour.com
1 5 0 SEPTEMBER 2007
T R I AT H L E T E M A G . C O M
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We would like to congratulate the winners of the June 23 and 24, 2007
Philadelphia Insurance Triathlon in Fairmount Park.
Preferred Unlimited, Inc. Sprint Distance Corporate Challenge Winner Other Corporate Teams include: Jacobs Engineering New Jersey American Water
Craig Alexander, Australia Olympic Distance Winner – Elite Men 1:52:18
Christopher Ganter, Doylestown, PA Olympic Distance Winner – Amateur Men 2:01:26
Rebeccah Wassner, New York, NY Olympic Distance Winner – Elite Women 2:01:12
Kim Webster, Framingham, MA Olympic Distance Winner – Amateur Women 2:13:55
Brian Duffy, West Chester, PA Sprint Distance Winner – Men 1:12:44
Katherine Dickerson, West Chester, PA Sprint Distance Winner – Women 1:24:26
SAVE THE DATE: Registration for the 2008 Philadelphia Insurance Triathlon opens Nov. 1, 2007 at 10 am.
For a full list of results, photos and more, please visit www.phillytri.com
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Bennett, Henning pick up $200,000 in Des Moines By Brad Culp
The heat was the big story, especially for the women, who started earlier in the day. Bennett managed to win with a 38:47 10km, which is about four minutes slower than a typical split for her. The mercury also took out pre-race favorite Emma Snowsill, who had been feeling ill before the race and pulled out during the bike leg. As with the women, the men’s race was all about the run. After a quick swim, a huge group of about 35 men formed a lead pack for the first half of the 40km bike. Halfway through the ride American Matt Reed attacked to build a 25-second gap.
Robert Murphy/bluecreekphotography.com
J
une 17 was a life-changing day for American Laura Bennett and Rasmus Henning of Denmark.
The pair battled through humidity and 90-plus-degree heat in Des Moines, Iowa, to walk away with the wins and $200,000 paychecks at the Hy-Vee World Cup Triathlon. In the women’s race, Bennett outdueled Australian Annabel Luxford and Canadian Kristen Sweetland in the final meters of the 10km run to finish in 2:04:32. Luxford finished 14 seconds later as the 18-year-old Sweetland was felled by heat exhaustion with only a few hundred meters to go. Overtaking Sweetland for third was Brazilian Mariana Ohata, who outran the women’s field by almost two minutes.
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Robert Murphy/bluecreekphotography.com
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But by the time he made it to T2, Reed’s lead had been swallowed up by a small pack that included world duathlon champ Paul Amey of Great Britain, 2000 Olympic gold medallist Simon Whitfield of Canada and Rasmus Henning of Denmark. After the first of four run laps, Henning was at the front with Whitfield just a few seconds back. Making up a huge chunk of time during the first lap was world number one Javier Gomez of Spain. Halfway through the run, however, Henning asserted himself as the best runner of the day and pushed his lead all the way to a 1:50:03 win. With a strong run, Kiwi Bevan Docherty finished second, 30 seconds back, with Gomez another 12 seconds behind. Jarrod Shoemaker was the top U.S finisher, in eighth place. Greg Bennett, of Australia, completed a big payday for his family with a fifthplace finish. Complaints about the concept of holding the elite race in the hottest part of a hot summer day—the afternoon—did not go far, as race director Bill Burke told the Des Moines Register that the afternoon is better for drawing spectators. “It’s an afternoon event. You want to give people the chance to wake up and do the things they’ve got to do on a Sunday morning.” Next year the Hy-Vee triathlon is pegged as an Olympic trials event. The message for American Olympic wannabes? Acclimate like you never have before.
HY-VEE WORLD CUP TRIATHLON
Robert Murphy/bluecreekphotography.com
Des Moines, Iowa June 17, 2007 1.5km swim, 40km bike, 10km run
T R I AT H L E T E M A G . C O M
Women 1. Laura Bennett (USA) 2. Annabel Luxford (AUS) 3. Mariana Ohata (BRA) 4. Sarah Haskins (USA) 5. Andrea Whitcombe (GBR)
2:04:32 2:04:47 2:05:30 2:05:48 2:05:52
Men 1. Rasmus Henning (DEN) 2. Brian Docherty (NZL) 3. Javier Gomez (ESP) 4. Tim Don (GBR) 5. Greg Bennett (AUS)
1:50:04 1:50:34 1:50:46 1:50:58 1:51:03
T R I AT H L E T E M A G A Z I N E 1 5 3
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By Cameron Elford
attling a chilly swim and windwhipped Lake Coeur d’Alene, Ukraine’s Victor Zyemtsev topped a field of 2262 starters on June 24 at the Ford Ironman Coeur d’Alene, in northern Idaho, by running down Canada’s Tom Evans, who attacked at the beginning of the second loop on the two-loop bike course, in the closing miles of the marathon. Contributing to pre-race anxiety in the days before the event, gusty conditions had produced significant lake chop throughout the week, and race morning was no exception, with strong winds forcing athletes to battle whitecaps on the two-loop swim before cool morning temperatures in the low 50s gave way to sun and moderate condi-
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tions with highs in the upper 60s as more than 2000 athletes finished this spectacular event that boasted a new bike course this year, winding north through the rural roads of Hayden Lake rather than west to the border with Washington State, as in years past. “The new course is a mix of [Ironman] Wisconsin and Lake Placid,” said eight-time Hawaii champion Paula Newby-Fraser, describing the mix of short, sharp hills and longer climbs that characterize the new Idaho bike course.
ROUGH CONDITIONS MAKE FOR A TOUGH SWIM Due to the choppy swim conditions, athletes were given the option of skipping the swim and completing a
Cameron Elford
Zyemtsev wins Ironman Coeur d’Alene
The city of Coeur d’Alene, in the northern Idaho panhandle, has a rich, and at times unsettled, history. In the latter half of the 19th century the burgeoning city was sustained by the rich natural resources that surround the region: forestry, mining and fur trading. However, as the region’s social backdrop has evolved, so has its economic base, mitigating Coeur d’Alene’s dependence upon natural resources and promoting four-season tourism, driven by spectacular Lake Coeur d’Alene, which delimits the town’s southern edge, and the Coeur d’Alene National Forest to the east. It’s into this new paradigm that the Ironman fits, calling Coeur d’Alene home since 2003 and underscoring the region’s mounting credentials as a top spot for recreational activities from Ironman to skiing to boating and golf. This year, Ford Ironman Coeur d’Alene served as the U.S. championship for the pro men (as it did last year for the pro women; this year, the pro women raced at Ironman USA Lake Placid, in New York, leaving the 2007 CDA women’s title to be contested by a strong and talented age-group field), and a powerful international men’s field turned up to challenge Zyemtsev’s 8:23:29 course record, set in 2005. Lining up against Zyemtsev was Colorado’s Michael Lovato along with Kiwi Bryan Rhodes, the two-time winner of Ironman Malaysia, Ironman Canada champions Tom Evans and Jasper Blake and Australian Luke McKenzie.
Cameron Elford
AT THE RACES
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Cameron Elford
AT THE RACES
duathlon instead. Fifty-seven athletes opted to do the du, and they were sent off to complete the full bike and run courses at 9:30 a.m., 10 minutes after the swim cut-off. While these athletes were timed and provided with results they were not eligible for Kona slots or age-group awards. As expected, despite the choppy water Rhodes, trailed closely by McKenzie and Evans, led the field out of the water in 51:29, and the Kiwi consolidated his advantage as he rode out of town after the nearly 20-mile opening out-and-back section along the lake. But Zyemtsev, after a 54:21 swim, was hovering in fourth just 2:45 back with Blake over four minutes down and former IM CDA champ Lovato over seven minutes off Rhodes’ pace after a tough 57:25 swim. However, also as expected bike powerhouse Evans, along with McKenzie, quickly closed the gap to Rhodes as the athletes approached Hayden Lake on lap one of the windy bike. And when the top men rolled back through downtown Coeur d’Alene at the end of lap one, Zyemtsev has nearly erased the margin to the three leaders, and Lovato was similarly making up time, moving into fifth by mile 56. But as the top men again headed onto the out-and-back section along the lake to begin lap two, Evans and McKenzie attacked off the front, dropping Rhodes and opening an advantage over Zyemtsev.
PLAYING TO THEIR STRENGTHS As he did at IM CDA in 2005, Zyemtsev, a strong runner who ran
2:49:15 here en route to his 2005 victory, sought to minimize his deficit on the bike while Evans, accompanied by McKenzie, played to his strength by building a lead before the marathon. By T2, Evans’ attack had dropped McKenzie, and the Canadian headed through the first mile of the marathon with more than two minutes on the Australian while Zyemtsev was more than seven minutes back. And although Evans is known more for his cycling than his marathoning strength, the Penticton, BC, native
pushed the pace on the run, slowly adding to his advantage through the opening miles of the two-loop run course. But quickly making up ground was Zyemtsev, who began pouring it on soon after finding his run legs to cut Evans’ lead to just under three minutes by mile 15. Further back, Lovato was making amends for a mediocre swim by moving into third place, 5:42 off Evans’ pace and three minutes behind Zyemtsev. “At the last turnaround [on the run], I think, ‘I must try,’” said Zyemtsev, “because the second guy too far. I think, ‘Okay, push hard.’” And ultimately the Ukrainian’s metronome-like pace proved too much for Evans on the day, as Zyemtsev captured the lead from Evans at mile 23 to defend his 2005 title with an 8:33:32 finish. Evans, with a gutsy effort that began with his break on the bike hours earlier, held on for second place just a minute back in 8:34:34, while Lovato, with an impressive 2:49 run split, took third. The top age-group athlete, finishing 13th, was Mac Brown, 29, from California in 9:24:31.
YOUNG TOPS AMONG WOMEN’S FIELD With no female pros racing, the spotlight was on the age-group women. First across the line was Canadian Kim Young, 33, with an speedy 57:34 swim—made even more impressive given the choppy water conditions—a 5:52:15 bike on the hilly course and a 3:32:41 marathon for a 10:27:55 finish. In second place was Washington State’s Haley Cooper, and third was California’s Solette Kummer.
FORD IRONMAN COEUR D’ALENE
Cameron Elford
Coeur d’Alene, Idaho June 24, 2007 2.4-mile swim, 112-mile bike, 26.2-mile run
T R I AT H L E T E M A G . C O M
Women 1. Kim Young (CAN) 2. Haley Cooper (USA) 3. Solette Kummer (USA) 4. Amy Mcgrath (USA) 5. Staci Studer (USA)
10:27:55 10:42:57 10:43:08 10:43:43 10:44:48
Men 1. Victor Zyemtsev (UKR) 2. Tom Evans (CAN) 3. Michael Lovato (USA) 4. Jasper Blake (CAN) 5. Bryan Rhodes (NZL)
8:33:32 8:34:34 8:40:39 8:46:09 8:46:38
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Leder counters late to take Ironman Germany
Jay Sutherland/asiphoto.com
By Jay Prasuhn
t’s not often in Ironman that speed work becomes the deciding factor. But such was the case when the German duo of Nicole Leder and Andrea Brede duked it out through an entire marathon only to culminate in a drag-strip dogfight sprint for the Ironman Germany title. In the end, it was Leder who bested a too-early kick from Brede to grab the lead in the waning meters to take the win by just five seconds, in 9:04:11
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In the men’s race, the much anticipated showdown of defending champ Cam Brown, reigning Hawaii Ironman champ Normann Stadler and 2005 Hawaii winner Faris AlSultan crumbled as last year’s Frankfurt runner-up, German Timo Bracht, took the title in 8:09:15. Over 2,000 athletes took part in the European championship, and 450,000 spectators crammed along the RheinMain to witness the contest.
The women’s race saw Wenke Kujala making the first bid for the win as she powered the bike to a 4:55 split, with the quartet of Brede, Eggert, Leder and Meike Krebs descending on T2 together, all within a minute of Kujala. As the first three miles of the marathon clicked away, it was Brede and Leder who separated themselves from the rest of the women, easily passed Kujala and started in on their own version of Ironwar. First it was Brede who gained a small gap on
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Leder, then Leder surged. The two would put little digs into one another through the marathon until the last 100 meters, when Leder sat in behind her counterpart as Brede went for the win on the Romerberg, sprinting for the finish line in the distance.
But Brede’s move was too early. “It’s a long stretch to the finish line, and when I got to a meter behind, I thought to myself, ‘Just shut your eyes and just run,’” Leder told Ironman.com. Brede was unable to sustain the high tempo as Leder maintained her pace to reel in
the flagging Brede and pass her with fewer than 25 meters left to cross the finish line for her biggest, and closest, win, by just five seconds. Leder’s husband Lothar, who finished 10th on the day, rushed over to his exhausted wife as she and Brede collapsed to the finish carpet.
BROWN BOWS OUT In the men’s race, there would be a new winner as defending race champ Cameron Brown was forced to miss the start due to plantar fasciitis. So the crosshairs were clearly on Stadler and Al-Sultan, but the expected battle never came to be. Late in the bike Stadler, riding in third place just a few minutes back from the lead, succumbed to lower-back pain and dropped out. And Al-Sultan, while in contention off the bike in fourth, never found that loping stride that makes him lethal in Kona every year as he gained no ground on the men ahead. Instead, it was 41-year-old teacher Frank Vytrisal who unexpectedly headed onto the marathon in first place with Bracht, last year’s runnerup, just under two minutes back. By the five-mile mark of the run, Bracht had taken the lead, and the expected surge from Al-Sultan never came. Bracht went on to take the German title, with Michael Göhner winning the battle for second against Vytrisal, who took the final podium placing. Czech Petr Vabrousek outkicked AlSultan in the final meters, relegating Al-Sultan to sixth place.
IRONMAN GERMANY EUROPEAN CHAMPIONSHIPS
Robbie Little/asiphoto.com
Frankfurt, Germany July 1, 2007 2.4-mile swim, 112-mile bike, 26.2-mile run
T R I AT H L E T E M A G . C O M
Women 1. Nicole Leder (GER) 2. Andrea Brede (GER) 3. Nina Eggert (GER) 4. Imke Schiersch (GER) 5. Meike Krebs (GER)
9:04:11 9:04:16 9:12:18 9:27:31 9:29:44
Men 1. Timo Bracht (GER) 2. Michael Göhner (GER) 3. Frank Vytrisal (GER) 4. Jan Raphael (GER) 5. Petr Vabrousek (CZE)
8:09:15 8:11:50 8:13:34 8:19:29 8:22:31
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Rich Cruse
AT THE RACES
Stoltz, Whitmore continue dominance in Richmond By Brad Culp
champion F
or the second straight year South Africa’s Conrad Stoltz and
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second place. Wealing’s blazing 36:11 split was the best of the day, but it wasn’t enough to catch Soltz, who crossed the line in 2:05:47. Wealing finished two minutes later, mere seconds ahead of Canadian Mike Vine. As with most of the women’s races on the XTERRA circuit, Richmond turned out to be a duel between Whitmore and world champion Melanie McQuaid. For the second week in a row, McQuaid established herself as the most dominate athlete on the bike and pedaled to a comfortable lead heading into T2. But in a repeat performance of Alabama Whitmore proved to be too strong on the run and caught the Canadian after about five kilometers. By the time they hit the finish line, Whitmore’s margin was over two minutes on McQuaid, with Kiwi Jennifer Smith picking up third, another four minutes back. “Jaime [Whitmore] has better form right now, and she was faster,” said McQuaid after the race. “When you’re really fit, your body tolerates the high temperatures better, but I’m not quite there yet.”
RA East Championship, in Richmond, Va., on June 17. That made it two wins in two weeks for both athletes, who each won a week prior at XTERRA Alabama. In the men’s event, XTERRA swim star Craig Evans was the first to finish the kilometer swim and got out to an early lead on the tough bike course. Making up time during the early miles of the bike were Stoltz and Australian ace Andrew Noble. Unfortunately for Noble, a flat tire midway through the ride took him out of contention for the win (however, he still managed to finXTERRA EAST CHAMPIONSHIP ish ninth). With the Richmond, Va. Aussie out of the June 17, 2007 picture, Stoltz built 1km swim, 27km bike, 10km run a big lead heading into T2 and began Women striding his way to 1. Jaime Whitmore (USA) 2:23:17 victory. 2. Melanie McQuaid (CAN) 2:25:25 The big story dur3. Jennifer Smith (NZL) 2:29:13 ing the 10km run was 4. Candy Angle (USA) 2:34:37 the surge put on by 5. Amber Monforte (USA) 2:35:15 reigning U.S pro series champ Seth Men Wealing, who 1. Conrad Stoltz (RSA) 2:05:47 methodically picked 2. Seth Wealing (USA) 2:07:40 off his competition 3. Mike Vine (CAN) 2:07:47 and moved all the 4. Josiah Middaugh (USA) 2:09:21 way from sixth to 5. Tyler Johnson (USA) 2:10:00
T R I AT H L E T E M A G . C O M
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Badmann smashes 70.3 record at Eagleman Accusations of drafting mar Badmannâ&#x20AC;&#x2122;s brilliant day, Tollaksonâ&#x20AC;&#x2122;s breakthrough win By Jay Prasuhn he talk of Cambridge, Maryland, at Eagleman 70.3 on June 10 swirled around drafting accusations, stealing the thunder of the real stories of the day: a new world-record 70.3 time of 4:08:17 from Natascha Badmann and a breakthrough race from newfound Midwest bike phenom T.J. Tollakson. Tollakson, of Des Moines, Iowa, smashed a 2:02 bike to lead by 10 minutes at T2 to coast home in 3:46:28. Badmann, meanwhile, would power away on the bike to catch a duo of early leaders, then clip off a 6:21 run pace to set a new 70.3distance record. With a solid field assembled including Aussies Chris Legh, Richie Cunningham, Luke Bell and Chris McDonald and Ukrainian Victor Zyemtsev, Tollakson made his move early, attacking the flat bike course from mile one, with little response from the chasers.
T
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Bell took up the chase first but pulled up exhausted at mile five. Cunningham now led the pursuit, but it would be too little too late. And while Cunningham, Zyemtsev and Mike Caiazzo would assemble the second-, third- and fourth-fastest runs on the day, Tollakson didn’t look any worse for wear, putting together his own 1:18 run to take his first big career victory. With a personal-best 1:14 run Cunningham took second, while Zyemtsev held off Caiazzo for third. “This is my first big career win. I’m glad it happened here in Cambridge,” Tollakson told the crowd. “I like athletes who are willing to take a chance, to risk blowing up going for the win,” said Cunningham. “That’s better than sitting in and sneaking away with a win.”
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As Tollakson ripped through the Blackwater Wildlife Refuge, defending race champ Legh pulled the pin just seven miles into the bike after vomiting several times due to overheating from the warm swim, only to return and re-enter the race, out of contention. New chasepack leader Bell with Cunningham, Zyemtsev and McDonald were working hard to limit losses to Tollakson, who had a sizable five-minute lead an hour into the bike. By T2, Tollakson had a massive 10-minute gap. “We first heard it was five minutes on the bike,” Cunningham said. “When we heard it was 10 minutes we were like, “Five minutes we could handle, but 10 minutes? Wow. He really went for it.”
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DRAFTING CONTROVERSY FOLLOWS WOMEN’S RACE Badmann’s race was spectacular from start to finish. After a 26:06 currentaided swim in the Choptank River Badmann headed out on the bike course on her Cheetah nearly five minutes back and started after the early leaders, passing hopefuls Mirinda Carfrae, swim-prime winner Linda Gallo and Ironman Australia champ Rebekah Keat. “When Natascha came past me, I said, ‘Go get ’em!’” Keat said. “And [Badmann] told me, ‘I’ll try for you because I see you’re playing fairly.’” At the front was ITU convert Pip Taylor of Australia, exiting second in 21:45 on the feet of swim-prime winner Gallo. Taylor went straight to work keeping the chasers at bay, as Ficker moved up from fifth out of the water to second just over two minutes back. Behind, an incensed Badmann motored, first catching Ficker at about mile 47 and Taylor two miles later. By T2, Badmann had a minute lead over Taylor and two minutes on Ficker. As the run went on that gap only grew as a smiling Badmann clipped along effortlessly as Ficker faded and Taylor simply was unable to match the Swiss star’s tempo. Coming on strong, however, was former ITU pro Carfrae. Her 6:03 pace, the fastest of the
day, took her from fourth off the bike past Ficker and Taylor. As the finish neared, Badmann was told she was close to breaking Karen Smyers’ longstanding half-Ironman-distance time of 4:11:11, set at the ITU Long Course World Championships in 1996 in Muncie, Indiana. “I wanted to focus,” said Badmann of her push to the finish, “then someone says ‘Go Natascha!’ and I get out of it and wave and smile. I can’t help myself. So I had to balance both.” There was obviously enough focus. Across the finish, Badmann was ecstatic, beating Smyers’ record by two minutes, 53 seconds. “I never got it when I wanted it,” six-time Hawaii Ironman world champ Badmann said. “This year I didn’t think about it—and I got it.” Carfrae pushed past Taylor to take second, as Taylor crossed third for the final podium place. But despite her win Badmann’s conversation quickly turned to the events of the day, sounding off at the award ceremony that she was disappointed having seen athletes drafting. She also was adamant that Taylor was blocking her attempt to pass as she rode close to an on-course motorcycle. “I was heading out saying, ‘I’ll give the best I have,’ and I probably wasn’t in shape to win,” Badmann said. “But it
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little surprised we were made me so mad when I saw ahead of her that long,” that they didn’t race fair Ficker said. “After Hawaii that I had to race for justice. I . . . said, ‘I’ve gotta work I don’t say names, but those on my bike’ and have been who were cheating knew biking more than ever. I who they were exactly. know I was being fair in They should go race on the keeping with the 10-meter ITU. And the other, when I rule,” Ficker said. “There was trying to pass, she was were guys that were flying moving out into the road by me. It’s always temptbehind the motorcycle, and ing, but I know that’s not I had to yell at her to move fair. That’s why I’m not in over to the right side of the ITU, that’s why I got out road, where athletes are of ITU, that I can use my supposed to be unless passbike as a strength.” ing. This disappoints me.” Both Ficker and Taylor refuted EAGLEMAN IRONMAN 70.3 Badmann’s accusaCambridge, Md. tion. “I think maybe I shocked June 10, 2007 some people 1.2-mile swim, 56-mile bike, 13.1-mile run because I was out there riding well,” Women Taylor said. “I 1. Natascha Badmann (SWI) 4:08:17 went out there and 2. Mirinda Carfrae (AUS) 4:13:18 rode honestly and 3. Pip Taylor (AUS) 4:14:43 solidly. If people 4. Desiree Ficker (USA) 4:17:47 can’t believe that I 5. Rebekah Keat (AUS) 4:18:27 can ride that strong, then come Men and watch me 1. T.J. Tollakson (USA) 3:46:28 train. This is what 2. Richie Cunningham (AUS) 3:52:48 I am capable of.” 3. Viktor Zyemtsev (UKR) 3:54:06 Ficker con4. Mike Caiazzo (USA) 3:55:21 curred. “I think 5. Chris McDonald (AUS) 3:56:09 Natascha was a
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T R I AT H L E T E M A G . C O M
Coastwise Capital Group, LLC is a boutique money management firm catering to high net worth individuals and institutions. We offer an array of products and services including hedge funds and separate accounts. Hedge fund interests are subject to special risks and individuals must meet specific suitability standards before investing. This advertisement does not provide individualized advice or recommendations for any specific subscriber or portfolio. This advertisement is only intended for clients and interested investors residing in states in which the Adviser is qualified to provide investment advisory services. Any subsequent, direct communication with a prospective client will be conducted by the Adviser’s investment advisory representatives & must be qualified in the state where the prospective client resides. For more information on our products and services, or to inquire about the content of this advertisement please visit our website.
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Zamora Perez, Louison win Ironman France By Don Ryder pain’s Marcel Zamora Perez and France’s Alexandra Louison captured the titles at Ironman France, in Nice, on June 24. Zamora, the defending men’s champion, prevailed over two Frenchmen, runner-up Gilles Reboul and Patrick Bringer. Louison, last year’s winner of Monaco Ironman 70.3 and popularly known as Petite Louie because of her diminutive size, used her background as a world-class duathlete to power her way to a runcourse record en route to the win. Two Germans, Kathrin Paetzold, who had the fastest bike split, to take second, and Tine Tretner, who also had a solid bikerun, rounded out the podium. There were 50 Ironman Hawaii slots on offer, which attracted the largest field to date—with 1364 starters—for this third-year event known for its striking setting on the French Riviera. The swim began in the azure waters of the Mediterranean, followed by a breathtaking ride through the Maritime Alps and a scenic, flat run along the Promenade des Anglais, made famous by triathlon great Mark Allen’s unprecedented 10 victories here when this venue hosted the world longdistance championships.
S
LOUISON COMES ON STRONG After exiting the Mediterranean in second place, two-time Ironman
1 6 4 SEPTEMBER 2007
Miku
the lead after the turnaround on the second run-course lap and stretched his advantage through to the finish to claim his second consecutive Ironman France championship. “I am pleased to win this year, especially because of the quality of the racing,” said Zamora. “The bike leg was so close and hard that I was not sure I had enough left to win.” Reboul dug deep in the closing miles and proudly took second. Bringer and Clerbout arrived at the start of the finishing chute together, but Bringer out-sprinted the Belgian for the final podium place.
Lanzarote champion Virginia Berasategui, from Spain, was first out of transition onto the bike. She held an early five-minute lead on Louison and the other contenders, but by mile 100 Berasategui’s advantage was down to less than two minutes over both Louison and Paetzold. Tretner, who started the 112-mile bike eight minutes off the lead, clawed back more than half of that deficit to start the marathon. Before completing the first of four run laps, however, Louison’s recordsetting pace had propelled her into the lead, and at the beginning of her second loop she was already one and a half minutes up on Berasategui, and the French athlete hung on for nearly a four-minute victory. “It is such a thrill to win my first Ironman in front of my home crowd,” said Louison. “This win has definitely helped to raise my confidence, and I want to thank everyone who believed in me.”
SIBBERSEN LEADS OUT OF THE WATER Not surprisingly, Jan Sibbersen of Germany easily dominated the swim, exiting the water three minutes ahead of Nicolas Becker, from France. Zamora, Reboul and Bringer arrived in a large pack nearly six minutes off the fast pace set by Sibbersen. Once on the bike, the chase pack, now including France’s Rene Rovera, passed and then dropped the two early leaders near the halfway point of the 112-mile ride. Then Rovera made a solo break 12 miles from T2, and he roared into transition four and a half minutes ahead of Zamora. However, Zamora, who had the fastest run split of the day, gained
Miku
AT THE RACES
IRONMAN FRANCE Nice, France June 24, 2007 2.4-mile swim, 112-mile bike, 26.2 mile run Women 1. Alexandra Louison (FRA) 2. Kathrin Paetzold (GER) 3. Tine Tretner (GER) 4. Virginia Berasategui (SPN) 5. Marilyn MacDonald (CAN)
9:49:11 9:53:05 9:57:25 10:07:24 10:15:23
Men 1. Marcel Zamora Perez (SPN) 2. Gilles Reboul (FRA) 3. Patrick Bringer (FRA) 4. Bruno Clerbout (BEL) 5. Daniel Muller (GER)
8:38:45 8:44:01 8:46:09 8:46:30 8:56:00
T R I AT H L E T E M A G . C O M
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Legh, Badmann take Ironman 70.3 Buffalo Springs Lake ith unusually moderate conditions at Ironman 70.3 Buffalo Springs Lake on June 24 in Lubbock, Texas, the weather wasn’t much of a factor for the 1015 athletes from 13 countries and 43 states. Rather, it was the hilly course and fellow competitors that pushed Australia’s Chris Legh and Switzerland’s Natascha Badmann to hold on for the wins.
W
LEGH RUNS TO VICTORY
SpeciaS Kona Event
Among the top athletes joining Legh out of the spring-fed lake were Paul Matthews, Brent Poulson, Paul Amey and two-time IM world champion Tim DeBoom. Legh says he knew he had to get a good swim in on the 1.2-mile rectangular course. “Swimming has been
my weakness, so I knew a solid beginning would be helpful,” he said. “I got out in the front and held my form, and I think this allowed me to get clean water. I got exactly what I wanted.” Matthews, Legh and DeBoom led the field into the red canyons of Lubbock and up one of the last climbs, the Spiral Stair Case Road. “Tim [DeBoom] and Paul [Matthews] were right there on the bike,” said Legh. “When I finally got away from them it took me five miles to catch my breath.” Once on the 13.1-mile run, the trio ran nearly heel-to-heel only yards apart. “I wanted to relax after the bike,” Legh says, “but couldn’t because of the pressure from Tim and Paul. They just kept the pressure on all day.” Legh
asi.com
By Rebecca Roozen
& Tri Travel present
Legends of the Lava HEADED TO HAWAII THIS OCTOBER? If so, then join us, along with some of the sport’s greatest athletes and coaches, for the Legends of the Lava. What: Meet triathlon’s greatest athletes and coaches & ask them your training & racing questions Who: Mark Allen, Dave Scott, Michellie Jones, Chris Legh, Belinda Granger & Coach Lance Watson Where: Royal Kona Hotel, in Kailua-Kona on Alii Drive When: Wednesday, October 10 from 9 a.m. to 11 a.m How much: $5 at the door All attendees receive swag courtesy of our event sponsors.
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made his surge on the hot and hilly run, with Matthews and DeBoom not far behind. In the end, Legh finished first in 3:55:00, followed by Matthews in 3:57:34 and DeBoom in 3:58:20.
asi.com
BADMANN MAKES HER SURGE ON THE BIKE
T R I AT H L E T E M A G . C O M
Badmann put up a great fight for her win as well. Badmann was sixth out of the water behind Andrea Fisher, Kelly Handel, Rebekah Keat, Karen MelliarSmith and Juliana Batizy-Morley. Aussie Mirinda Carfrae made up some time out of the water and showed her strength early on in the bike. Eventually, Badmann snuck up on Keat, Fisher and MelliarSmith and moved in front of Carfrae to take the lead, coming into T2 with a 4:30 lead over the Aussie. “I knew I was in good position leaving on the run, so I was sur-
prised when I got to the turnaround point and I see this young chick not too far behind,” said Badmann. “I figured out that I’d better speed up because she was gaining on me. I thought to myself, ‘That’s pretty good.’ She [Carfrae] really pushed.”
IRONMAN 70.3 BUFFALO SPRINGS LAKE Lubbock, Texas June 24, 2007 1.2-mile swim, 56-mile bike, 13.1-mile run Women 1. Natascha Badmann (SWI) 2. Mirinda Carfrae (AUS) 3. Rebekah Keat (AUS) 4. Melissa Ashton (AUS) 5. Desiree Ficker (USA)
4:19:02 4:20:06 4:28:07 4:33:51 4:34:59
Men 1. Chris Legh (USA) 2. Paul Matthews (AUS) 3. Tim DeBoom (USA) 4. Craig McKenzie (AUS) 5. Paul Amey (GBR)
3:55:00 3:57:34 3:58:20 4:02:04 4:07:33
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By Cameron Elford n June 10, Vancouver, Canada, hosted its first World Cup race since 1991, marking the sixth event in the 2007 World Cup scramble for Olympic-qualifying points as athletes from around the world jockey for position (through their performances in the ITU’s global World Cup series with 2007 stops in the Middle East, Africa, Australia, Canada, USA, Japan, Asia and Europe) on their respective national teams during the countdown to Beijing 2008. Top women racing included hometown favorite Lauren Groves, who trains in Boulder, Colo., under former ITU world short-course champion Siri Lindley; plus Aussies Rina Hill and Erin Densham; Joelle Franzmann of Germany; Jill Savege of Canada and Samantha Warriner of New Zealand. The men’s field was headlined by 2000 Olympic gold medalist Simon Whitfield of Canada plus top American Andy Potts, the 2007 U.S. national champion who also won the coveted Escape from Alcatraz title in June, and Colorado’s Matt Reed. Following the age-group waves, the pro women dove into chilly English Bay for the 1.5km point-to-point ocean swim that exited in Stanley Park. The pro men followed three hours later, after the conclusion of the women’s race. The 40km bike course then
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WHITFIELD BACK ON TOP The men’s race was similarly decided on the run. With favorites Whitfield, Potts and Reed out of the water and onto the bike in a tight pack of seven athletes, it quickly became clear that this select group would produce the race winner. After organizing into an effective paceline on the second lap, the leaders put time into the chasers
with every lap, ultimately hitting T2 well up on the competition. Potts, Reed and Whitfield then started the run shoulder-to-shoulder, although Reed, by the second lap, slowly began to lose touch with the quick-running duo. “The deal is that swimmers like him [Andy Potts] aren’t supposed to be able to run, and he’s breaking the rules, so I’m going to accuse him of cheating,” joked Whitfield of Potts. “I got him with maybe a K [kilometer] to go.” Still, even as Whitfield slowly edged away Potts was unrelenting, battling Whitfield all the way to the finish such that the Olympic champion had to quickly glance over his shoulder in the finishing chute before raising his arm in the air in celebration as he crossed the line. Potts took second place, just two seconds back. Reed finished in third.
Cameron Elford
Whitfield, Warriner win Vancouver World Cup
wound through eight loops of Vancouver’s beautiful West End neighborhood before finishing with a 10km out-and-back run. Despite heavy rain the day before the race and intermittent showers throughout the morning during the age-group event, the overcast skies largely held back with the notable exception of a brief deluge during the women’s event, which slickened roads and increased the challenge of this already technical criterium-style bike course. Once out of the water, the USA’s Sarah Haskins and Sara McLarty burst to an early advantage over a chase group that included Warriner, California’s Becky Lavelle and Canada’s Jill Savege, among others. By T2, the American breakaway had stretched its lead to nearly 90 seconds, but Warriner was quickly making up ground and had moved into third, just over a minute behind leader Haskins, after the first of three run laps. And Warriner continued to power through the flat 10km course, pulling back McLarty on lap two and cutting Haskins’ advantage to 30 seconds heading into the final 3.3km lap. “I got off the bike, and I was pretty cold,” said Warriner. “But I kept seeing Sarah, and I was determined to catch her. After the first lap I knew I was gaining, and that was enough for me to think, ‘Right, if you want it, you’re in this position you’ve got to take it,’ and I went for it.” On the final run lap Warriner’s determination paid off as she moved past Haskins, and the American was unable to respond. “When I passed Sarah, I heard someone yell, ‘Get on her shoulder!’” said Warriner, “And I thought, ‘No!’ I didn’t know how far in front I was and I had to keep working and working to get that extra distance because I didn’t want her to come back on me.” In second place behind Warriner was Haskins, while Densham used a powerful run to take third.
Cameron Elford
AT THE RACES
2007 VANCOUVER ITU WORLD CUP Vancouver, Canada June 10, 2007 1.5km swim, 40km bike, 10km run Women 1. Samantha Warriner (NZL) 2. Sarah Haskins (USA) 3. Erin Densham (AUS) 4. Joelle Franzmann (GER) 5. Elizabeth May (LUX)
2:03:25 2:04:01 2:04:11 2:04:36 2:04:52
Men 1. Simon Whitfield (CAN) 2. Andy Potts (USA) 3. Matt Reed (USA) 4. Alexander Brukhankov (RUS) 5. Paul Tichelaar (CAN)
1:49:16 1:49:18 1:50:11 1:50:35 1:51:29
T R I AT H L E T E M A G . C O M
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Ironman and M-dot are registered trademarks of the World Triathlon Corporation, used here by permission.
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Whitmore wins close race, Stoltz dominates at XTERRA Alabama By Brad Culp ith a beast of a course and temperatures soaring into the lower 90s, the XTERRA Southeast Championship, on June 10, proved to be one of the most difficult races on the off-road circuit so far this year. A strong contingent of pros made the trip to Pelham, Ala., and at the end of the day no one was surprised to see South African Conrad “The Caveman” Stoltz and American Jaime Whitmore come out on top. The race kicked off with a 1.5km swim in Double Oak Lake, with Craig Evans, from nearby Nashville, Tenn., leading the way. As with just about every race he enters, Stoltz made his presence felt on the bike and powered to a lead of two-and-a-half minutes by the time he hit T2. Also
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making up big time on the bike was Aussie Andrew Noble, who muscled past a flurry of athletes on the grueling 700foot climb on the Oak Mountain Trail. Stoltz had no competition on the run and cruised down the finishing chute, with a smile, in 2:02:36. Behind him, Noble narrowly out-dueled American Josiah Middaugh to claim second place. As for the women, Canadian Melanie McQuaid came into the race with four straight wins in her pocket (Utah, Tahoe, Maui, Temecula), but XTERRA’s career leader in wins, Whitmore, was determined to end that streak. In typical fashion, American Candy Angle set the pace in the water and exited the Lake one minute ahead of McQuaid and two minutes in front of Whitmore. The trio of McQuaid, Whitmore and Angle established themselves as the dominant athletes of the day on the bike course and pulled away from the rest of the women’s field. Reigning world champion McQuaid led the charge, hoping to build a large enough gap to hold off the inevitable run surge by Whitmore.
Rich Cruse
Unfortunately for McQuaid, her lead was slight heading into T2, and Whitmore’s best-of-the-day run of 43:54 was just enough to seal up the win. Whitmore’s winning time of 2:20:25 bested McQuaid by over 90 seconds, with Angle comfortably cruising into the finish in third place. “I had a bad day and opened the door for opportunity,” said McQuaid. “This is a fun, interesting, short race, and if you don’t have the speed there’s nowhere to hide.”
Rich Cruse
AT THE RACES
XTERRA SOUTHEAST CHAMPIONSHIP Pelham, Ala. June 10, 2007 1.5km swim, 30km bike, 10km run Women 1. Jaime Whitmore (USA) 2. Melanie McQuaid (CAN) 3. Candy Angle (USA) 4. Jennifer Smith (NZL) 5. Rainer Shae (USA)
2:20:25 2:21:54 2:23:50 2:27:51 2:31:24
Men 1. Conrad Stoltz (RSA) 2. Andrew Noble (AUS) 3. Josiah Middaugh (USA) 4. Mike Vine (CAN) 5. Craig Evans (USA)
2:02:36 2:06:24 2:06:50 2:07:33 2:08:22
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champion, took the reins on the bike, establishing a 15-second lead going into T2. The effort was insufficient, however, as New York City’s Rebeccah Wassner smoked the run course in 35:32 to win and set a women’s record of 2:01:12. Aussie Pip Taylor finished third.
Thanks to the Team in Training program, this year’s edition of the Philadelphia Insurance triathlon raised $1 million for the Children’s Hospital of Philadelphia’s Oncology department and for the Leukemia & Lymphoma Society.
Robert Murphy/bluecreekphotography.com
AT THE RACES
Fast times in Philly Robert Murphy/bluecreekphotography.com
Rebeccah Wassner and Craig Alexander break records
By T.J. Murphy
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PHILADELPHIA INSURANCE TRIATHLON Philadelphia, Pa. June 24, 2007 1.5km swim, 40km bike, 10km run Women 1. Rebeccah Wassner (USA) 2. Leanda Cave (GBR) 3. Pip Taylor (AUS) 4. Karen Smyers (USA) 5. Dede Griesbauer (USA)
2:01:12 2:04:26 2:06:31 2:08:25 2:10:19
Men 1. Craig Alexander (AUS) 2. Doug Friman (USA) 3. David Thompson (USA) 4. Eric Limkemann (USA) 5. Matt Chrabot (USA)
1:52:18 1:53:32 1:53:52 1:55:53 1:56:13
T R I AT H L E T E M A G . C O M
Robert Murphy/bluecreekphotography.com
he Philadelphia Insurance Triathlon, now in its third year, continues to grow into an Olympic-distance staple of the East Coast racing scene. More than 3500 joined the fray this year on June 24, cheered on by an estimated 7000 spectators. Wielding punishing run splits, an Australian and a New Yorker were the first to power their way through the streets of Philly to the finish line. In the men’s race, the Australian, Craig Alexander, lagged in ninth place at the end of the swim but quickly biked and ran his way to the win and a new course record of 1:52:18. American Doug Friman placed second in 1:53:32, and David Thompson (the 2006 winner) was third. It was Alexander’s fourth consecutive victory this season. Laurie Hug led the women’s field into and out of the water, but Great Britain’s Leanda Cave, the 2006 Philadelphia Tri
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McCormack, Corbin top the field at Baja 70.3 By Brad Culp ussie Chris McCormack surged to a win in the final miles of the run, while Montana native Linsey Corbin held off a late charge from collegiate national champ Justine Whipple at the Sport City Ironman Baja 70.3 on June 10. But the real story of the day was the age-group races, as a large group of confused amateurs unwittingly, and unintentionally, skipped a portion of the run course. Before handing out slots for the Ironman 70.3 world championship in Clearwater, Fla., in November, race officials decided to negate the run from the age-groupersâ&#x20AC;&#x2122; times and only count the combination of swim, T1 and bike splits. The professional race proceeded much more smoothly, with Aussie swim star Craig Walton leading the way out of the Pacific in a blazing time of 23:12. Over a minute later fellow Australians Luke McKenzie and McCormack made it to T1. Walton knew he would need to extend his lead on the bike if he wanted to stay away from super-runner McCormack, and he did just that. With a dayâ&#x20AC;&#x2122;s-best bike split of 2:09:22, Walton grew his lead on the scenic 56-mile course. Once the leaders made their way onto the run course it was all about Macca. Last yearâ&#x20AC;&#x2122;s Kona runner-up galloped to
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an amazing 1:12:28 half-marathon, which was just enough to overtake Walton with about a mile to go. Macca hit the line in 3:53:53, with Walton 45 seconds behind. McKenzie came across another four seconds later to take third. In the womenâ&#x20AC;&#x2122;s pro race, American Lara Brown led the way out of the water after a relatively slow swim, in just under 31 minutes. In close pursuit were Corbin and Justine Whipple as the trio headed out of T1. Corbin powered to the lead on the bike, with a 2:30:09 bike split, which was good enough to establish a five-minute lead on the pair of Whipple and Brownâ&#x20AC;&#x201D; and she would need every bit of it. Whipple committed herself to the win once she got on the run course by pushing herself to a 1:23:32 half-marathon, but she fell just short of catching Corbin, who won the race in 4:32:35. Whipple came in just under two minutes later, with Brown hanging on for third.
SPORT CITY IRONMAN BAJA 70.3 TRIATHLON Ensenada, Baja California, Mexico June 10, 2007 1.2-mile swim, 56-mile bike, 13.1-mile run Elite women 1. Linsey Corbin (USA) 2. Justine Whipple (USA) 3. Lara Brown (USA)
4:32:35 4:34:12 4:43:50
Elite men 1. Chris McCormack (AUS) 2. Craig Walton (AUS) 3. Luke McKenzie (AUS)
3:53:53 3:54:38 3:58:43
Two-for-two in One O One Thompson, Cave takes second One O One title By Jay Prasuhn ith authoritative wins two races into the new Triathlon One O One Series, menâ&#x20AC;&#x2122;s and womenâ&#x20AC;&#x2122;s winners David Thompson and Leanda Cave have posted notice: If anyone wants to take the series finale and the $30,000 first-place prize that goes with it, theyâ&#x20AC;&#x2122;ll have to go through them.
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Thompson clicked off a 2:05 run, the second-fastest of the day, to secure his second straight series win. An effort by Jordan Rapp helped reel in Lavelle late in the run to take up second place, while Lavelle held on for third.
The event’s second stop, held in Northern California wine country in Lakeport, showed growing promise for the budding series with nearly 120 starters. And the winners, each earning $10,000 for their efforts, held off strong challenges. The women’s race saw Cave take control from the outset with the fifthfastest swim overall as first female out of the water. Vermont’s Kim Loeffler, out of the water last among pro women nearly 12 minutes behind, charged through the field to move up to second on the run, within six minutes of Cave. Loeffler’s 2:09 18.6-mile run was the day’s best but was five minutes short of closing on eventual winner Cave. Monterey, Calif., pro Alexis Waddel took third. Getting out of the water off the feet of local pro Brian Lavelle, Thompson went to work on the bike with Lavelle tracking him closely. By T2, Lavelle’s deficit was just over a minute to Thompson, but there would be no counter on the run for Lavelle.
CLEAR LAKE TRI ONE O ONE TRIATHLON
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It’s four for Macca on Roth’s 20th anniversary 1 7 6 SEPTEMBER 2007
6:39:05 6:44:06 6:51:31 7:00:38 7:00:52
Men 1. David Thompson (USA) 2. Jordan Rapp (USA) 3. Brian Lavelle (USA) 4. Victor Plata (USA) 5. Ted Aas (SWE)
6:03:07 6:07:36 6:09:15 6:17:15 6:18:48
here in a then world-best time of 8:55:29 in 1991. Eight-time Hawaii Ironman champion Paula Newby Fraser eventually lowered that record to 8:50:53 in 1994, a mark that still stands as the world’s fastest. 2006 Roth champion Joanna Lawn of New Zealand was second, achieving her goal of a sub-nine-hour finish when she broke the tape in 8:58:25, with 2005 champ and last year’s second-place finisher Belinda Granger of Australia rounding out the podium in 9:07:56.
MACCA MAKES A STATEMENT “It’s just a dream come true,” McCormack said after the race. “I’m ecstatic with how it went today.” While he knew he was in with a chance to break Belgian Luc van Lierde’s worldbest Ironman-distance time of 7:50:27 set here in 1997, McCormack saw the chance slip away on the last kilometers of the run. “I knew I had to run 2:42 to break the record. I had no legs for the first four km. I tried, I really tried,” he said. “I thought, ‘I don’t care what happens. I know it’s going to be ugly at the last 10km, but I’d rather die trying. The crowds were huge this year, everyone was yelling and knew I wanted to get
T R I AT H L E T E M A G . C O M
Courtney Johnson
ustralia’s Chris McCormack took his fourth consecutive win at the Quelle Challenge, in Roth, in southern Germany, on June 24, coming close to the world’s best time set here 10 years ago with a 7:54:23 finish that put him more than 10 minutes clear of the rest of the field. Spain’s Eneko Llanos, just five weeks after a strong win at Ironman Lanzarote, was second in 8:06:06 after staging a dramatic battle on the run with Aussie Pete Jacobs, who was third in 8:09:18. After struggling late in the bike, Jacobs posted the day’s fastest marathon, a 2:44:26 split, with McCormack’s 2:45:12 the second best on the day. Fourth went to German legend and former Kona winner Thomas Hellriegel, back from a battle with illness and injury, with countryman Olaf Sabatschus in fifth, showing he’s recovered from a fight against testicular cancer late last year. Among the women, top duathlete Yvonne van Vlerken took a dramatic 8:51:55 win in her first long-course triathlon, running her way to the first sub-nine-hour performance here in 10 years. Van Vlerken became the first Dutch woman to win in Roth since Dutch triathlete Thea Sybesma won
Women 1. Leanda Cave (GBR) 2. Kim Loeffler (USA) 3. Alexis Waddell (USA) 4. Karen Holloway (USA) 5. Kelly Liljeblad (USA)
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Lakeport, Calif. June 10, 2007 1.8-mile swim, 80.2-mile bike, 18.6-mile run
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beginning of the race and she did an absolutely phenomenal time,” Lawn said of van Vlerken’s effort. “I’m very pleased, and disappointed, because you come here to win, and I gave it my all. I did have a goal to break nine hours. I have to be happy with that. I was very, very pleased with breaking the ninehour barrier because that’s huge for females to aim at.”
the record and I was on track. The last 10km was the hardest 10km of my life. I had nothing left.” But McCormack said he’ll be back to try again and he doesn’t mind all the talk about the record. “I want there to be talk about the world record,” he said. “It’s there to be broken, and it’s not talked about enough. . . . I think it’s important that this generation of athletes try to better the generation before. Luc van Lierde was an incredible athlete and I appreciate how strong he was. I tried with all my might today and he was three minutes better. I’ll come back next year and try again. I believe it’s possible now—10 years ago I said it never can be broken; now I believe it can and that’s all that matters.”
QUELLE CHALLENGE ROTH
“All week long I thought I would be in so much pain on Sunday, but on the race the pain just didn’t come,” a still stunned van Vlerken said after the race. “I like this much, much better than the short-distance races I’ve had so far. To have this time and to win against two girls that are so strong on this distance,
what can I say—I’ve been crying and I really can’t believe that I finished under nine hours.” Lawn said she was disappointed to come second after recording a personal best and dipping under nine hours as well but ultimately was satisfied with her effort. “It’s a clean slate at the
riathletes competing in the Mooseman Triathlon Festival June 2-3 enjoyed a wild and wooly weekend as promised, but the fun was equally matched by great competition. Over 1,450 triathletes made the trek to Wellington State Park in Bristol, N.H., for a swim in Newfound Lake, with bike and run courses along its rolling, tree-lined shores. A fine mist with overcast skies lingered for much of the day, keeping temperatures cool for the 1.2-mile swim, 56-mile bike and 13.1-mile run. Leading the men for the entire race was elite triathlete Alex MroszczykMcDonald of Burlington, Vt., who crossed the finish line in 4:06:11. “I thought that I might have a chance to tie my half-Ironman PR, but I never dreamed that I would set a new course record and set a new PR by over eight minutes,” Mroszczyk-McDonald said. Following closely was Billy Edwards of Virginia Beach, Va., who made up time on the run to finish second in 4:07:58. Tim Snow of Brockton, Mass., claimed the fastest run split of the day to take third in 4:11:29. Snow also finished third at Mooseman in 2006.
T
Mroszczyk-McDonald, Shea-Kenney win Mooseman Long Course By Claire Jordan 1 7 8 SEPTEMBER 2007
8:51:55 8:58:25 9:07:56 9:09:32 9:33:39
Men 1. Chris McCormack (AUS) 2. Eneko Llanos (SPN) 3. Pete Jacobs (AUS) 4. Thomas Hellriegel (GER) 5. Olaf Sabatschus (GER)
7:54:23 8:06:06 8:09:18 8:10:33 8:15:14
In the women’s race, Caitlin SheaKenney of Brockton, Mass., turned in a stellar run to take the win in 4:31:18. Ginger Reiner of Cambridge, Mass., who also finished second last year, bettered her time by over 10 minutes with a time of 4:33:31. Reiner was followed closely by Kelly Liljeblad of Burlington, Vt., who finished in 4:34:32.
MOOSEMAN LONG COURSE TRIATHLON Bristol, N.H. June 3, 2007 1.2-mile swim, 56-mile bike, 13.1-mile run Women 1. Caitlin Shea-Kenney (USA) 2. Ginger Reiner (USA) 3. Kelly Liljeblad (USA) 4. Kim Webster (USA) 5. Melisa Christian (USA)
4:31:18 4:33:31 4:34:32 4:35:24 4:40:07
Men 1. Alex Mroszczyk-McDonald (USA) 2. Billy Edwardes (USA) 3. Tim Snow (USA) 4. Nicholas Dufresne (USA) 5. Pierre Lavoie (CAN)
4:06:11 4:07:58 4:11:29 4:12:43 4:12:45
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asiphoto.com
VAN VLERKEN SHAKES UP WOMEN’S FIELD
Women 1. Yvonne van Vlerken (NED) 2. Joanna Lawn (NZL) 3. Belinda Granger (AUS) 4. Erika Csomor (HUN) 5. Christine Waitz (GER)
Courtney Johnson
Roth, Germany June 24, 2007 3.8km swim, 180km bike, 42.2km run
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REDEFINING HUMANLY POSSIBLE
Nathan products help you achieve your goals, no matter how impossible they may seem. Our Speed 4 is ideal for triathlon training and competition. A bounce-free, adjustable belt carries four 10 oz. Nutrition Flasks for water, carbo gels, or your own special concoctions. Our unique molded holsters allow you to remove and replace Flasks effortlessly, with one hand. No more fumbling or breaking stride. Silicone grips inside the holsters ensure Flasks stay securely in place. Nathan Performance Gear is available at specialty running shops & sporting goods stores, or at www.NathanSports.com.
Congratulations to all the Philadelphia Insurance Triathlon in Fairmount Park™ participants! And thanks to volunteers and sponsors: Philadelphia Insurance Companies, Cadence Performance Cycling Centers, Nathan Performance Gear™, Sorbothane® Performance Insoles, Triathlete Magazine, Penguin Sport-Wash®, United Health Care, Endless Pools™, The Philadelphia Inquirer, Wissahickon Mountain Spring Water, REI, Zoot Sports, Gatorade Endurance Formula, GU Energy Gel, and Excel Physical Therapy.
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CALENDAR
International Triathlon & Duathlon Race Calendar Triathlete endeavors to present the most comprehensive calendar of tris and dus. However, because event dates are subject to change, please check with race directors to confirm event information before making plans. See Multi-Event Contacts for contact information for promoters that have multiple listings. Listings printed in red indicate Triathlete-sponsored races. USA Triathlonsanctioned races are designated with a #. Register at active.com for events designated with @.
For listing in our print calendar, e-mail your information to rebecca@triathlete mag.com or fax it to (760) 634-4110. Entries submitted before June 30 have been included in the September issue. All entries that were submitted after that date will be in the October issue. Please note that most XTERRA global tour events consist of approximately a 1.5K swim, 30K mountain bike and 10K trail run.
MOUNTAIN PACIFIC RACE DIRECTORS: For online race listings, please go to triathletemag.com and post your races under our Calendar link. Allow one week for your events to become live.
09/01- Auburn, CA—Lake of the Pines Triathlon. Three sprint-level races. 09/08- Idaho Falls, ID—Blacktail Triathlon. PB-Perfor-
2007 XTERRA TV SCHEDULE
mance. 800m S, 13mi, 5K R; 1600m S, 26mi B, 10K R. 09/08-9- Pacific Grove, CA—Triathlon at Pacific Grove. Tri-California. 1.5K S, 40K B, 10K R; .25mi S, 12.4mi B, 2mi R. 09/09- Glenwood Springs, CO—23rd Annual Tri-Glenwood Triathlon. 825m S, 15mi B, 5mi R. 09/09- Santa Cruz, CA—Big Kahuna Triathlon Long Course. Firstwave Events. 1.2mi S, 56mi B, 13.1mi R. 09/23- Tempe, AZ—Timex Triathlon. Red Rock Company, Inc. 1500m S, 24mi B, 10K R; 750m S, 12mi B, 3.1mi R. 09/28-30- San Luis Obispo, CA—Scott Tinley Adventure Races. Tri-California. bike hill climbs, road and off-road triathlons. 09/30- San Diego, CA—Mission Bay Triathlon. Koz Enterprises. 500m S, 15K B, 5K R. 10/07- Santa Cruz, CA—SuperKid Triathlon. Finish Line Productions. Distances vary. 10/28- San Diego, CA—San Diego Triathlon Challenge. 1.2mi S, 56mi B, 13.1mi R. 10/28- Tempe, AZ—Soma Half Ironman. Red Rock Company, Inc. 1.2mi S, 56mi B, 13.1mi R. 11/09-11- San Francisco, CA—Treasure Island Triathlon. Tri-California. 1.5K S, 40K B, 10K R; .5K S, 20K B, 5K R.
Market
Station
Date
Time
Show
Amarillo, TX
KAMR
8/18
1 p.m.
XTERRA Planet from Nevada 1
Amarillo, TX
KAMR
8/19
1 p.m.
XTERRA Planet from Nevada 2
Traverse City, MI
WGTU
8/25
2 p.m.
XTERRA Planet from Nevada 1
Traverse City, MI
WGTU
8/25
2:30 p.m.
XTERRA Planet from Nevada 2
Boston, MA
WCVB
8/25
1:30 p.m.
XTERRA Planet from Reno
Las Vegas, NV
KLAS
8/25
3 p.m.
XTERRA Planet from Reno
Tri Cities, TN
WB4
8/26
3 p.m.
Nevada Passage
Clarksburg, WV
WVFX
8/26
1 p.m.
Nevada Passage
09/23- Miami, FL—Escape to Miami Triathlon. PR Racing, Inc. 1.1K S, 40K B, 10K R.
Rapid City, SD
KEVN
8/26
2 p.m.
Nevada Passage
NORTH ATLANTIC
Portland, ME
WMTW
9/1
1 p.m.
XTERRA Planet from Hawaii
Rapid City, SD
KEVN
9/2
11 a.m.
XTERRA Planet from Nevada 2
Amarillo, TX
KAMR
9/2
noon
XTERRA Planet #6
Rapid City, SD
KEVN
9/2
11:30 a.m.
XTERRA Planet #6
Amarillo, TX
KAMR
9/2
12:30 p.m.
XTERRA Planet from Hawaii
Topeka, KS
KSNT
9/2
3 p.m.
XTERRA Planet from Hawaii
Rapid City, SD
KEVN
9/2
noon
XTERRA Planet from Hawaii
Omaha, NE
KETV
9/2
11:30 a.m.
XTERRA Planet from Reno
Tri Cities, TN
WCYB
9/2
2:30 p.m.
XTERRA Planet from Reno
09/02- Lake George, NY—Lake George Triathlon. 1.5K S, 40K B, 10K R. adktri.org/lakegeorgetri.html. 09/08- Cape Cod, MA—1/4mi S, 10mi B, 3.5mi R. 09/09- Salisbury, VT—Half Vermont Journey. 1.2mi S, 56mi B, 13.1mi R. 09/09- Barker, NY—Danforth Fall Frolic. Score This!!!, Inc. 400m S, 20K B, 5K R; 1.6K R, 20K B, 5K R. #09/09- Lake Lure, NC—Hickory Nut Gorge Triathlon. Race Day Events. 400m S, 25K B, 5K R. 09/29- Darien, CT—Itpman Triathlon. New York Triathlon. 1.5K S, 25K B, 10K R. 09/23- Canandaigua, NY—Finger Lakes Triathlon. Score This!!!, Inc. 1.5K S, 40K B, 10K R; 750m S, 21K B, 5K R.
Topeka, KS
KSNT
9/2
3:30 p.m.
XTERRA Planet from Reno
Rapid City, SD
KEVN
9/2
12:30 p.m.
XTERRA Planet from Reno
Omaha, NE
KETV
9/9
noon
Nevada Passage
Amarillo, TX
KAMR
9/9
12:30 p.m.
XTERRA Planet from Reno
Indianapolis, IN
WISH
9/15
1:30 p.m.
XTERRA Planet from Hawaii
Tampa, FL
WTSP
9/16
2 p.m.
Nevada Passage
Anchorage, AK
KTVA
9/22
9 a.m.
Nevada Passage
Tampa, FL
WTSP
9/22
1:30 p.m.
XTERRA Planet #6
Indianapolis, IN
WISH
9/22
1:30 p.m.
XTERRA Planet from Reno
Tampa, FL
WTSP
9/29
1:30 p.m.
XTERRA Planet from Hawaii
SOUTH ATLANTIC
NORTH CENTRAL 09/01- Kalamazoo, MI—Prairie View Tri. Du Sprint. 3 Disciplines Racing. 1000m S, 40K B, 10K R; 500m S, 20K B, 5K R; 5K R, 20K B, 5K R. 09/01- Boyne Mtn., MI—Boyne Mtn. Triathlon. 3 Disciplines Racing. TBA. 09/02- Boyne, MI—Xtri Championship. 3 Disciplines Racing. 1000m S, TBA mt. B, 4mi R; 2mi R, TBA mt. B, 4mi R. 09/08- Novi, MI—Novi Sprint Triathlon. 3 Disciplines Racing. 800m S, 15mi B, 5K R. 09/15- Neoga, IL—Great Illini Challenge Full Iron Distance and Half Iron Distance. Mattoon Beach Tri. 2.4mi S,
Check your local listings to see an updated broadcast schedule for the award-winning TEAM Unlimited Television productions. For more information on the shows and a complete list of broadcast dates and times visit xterraplanet.com/television. 1 8 0 SEPTEMBER 2007
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CALENDAR
112mi B, 26.2mi R; 1.2mi S, 56mi B, 13.1mi R. 09/16- Shelby Township, MI—Stony Creek Championship. 3 Disciplines Racing. 1.5K S, 40K B, 10K R; 500m S, 20K B, 5K R; 5K R, 20K B, 5K R. 09/23- Holly, MI—Autumn Colors Triathlon, duathlon. 3 Disciplines Racing. 1000m S, 30K B, 5mi R; 2mi R, 30K B, 5mi R. 10/13- Neoga, IL—Eagle Creek Long Course Duathlon. Mattoon Beach Tri. 5mi R, 40mi B, 5mi R.
SOUTH CENTRAL 09/08- Hendersonville, TN—Old Hickory Lake Triathlon. Team Magic. 400yd S, 1.5mi R, 13mi B, 1.5mi R.
1 8 2 SEPTEMBER 2007
#09/16- Nashville, TN—Music City Triathlon. Team Magic. 1.5K S, 40K B, 10K R. 09/22- Lake Barkly, KY—Lake Barkly Full and Half Iron Distance Triathlon. Head First Performance. 2.4mi S, 112mi B, 26.2mi R; 1.2mi S, 56mi B, 13.1mi R. #09/23- Vonore, TN—Atomic Man Half Iron Triathlon. Race Day Events. 1.2mi S, 56mi B, 13.1mi R. 09/29-30- Austin, TX—The Longhorn Triathlon Festival. 1.2mi S, 56mi B, 13.1mi R; .5mi S, 15mi B, 3.1mi R. 10/07- Houston, TX—Du the Bear Duathlon. Out-loud. 2mi R, 12mi B, 2mi R. #10/14- Lenoir City, TN—Atomic Duathlon. Race Day Events. 5K R, 35K B, 5K R.
10/28- Montgomery, TX—Iron Star Triathlon. Out-loud. 1.2mi S, 59mi B, 13.1mi R. REMINDER: If a race’s contact information is not listed with the event in the preceding section, refer to the MultiEvent Contacts listings below. There, you will find a list of race organizers who put on either multiple races or series events. For more events and online race registration, please be sure to check out triathletemag.com and active.com. Both sites offer up-to-date racing and training information, as well as the most recent news and coverage of triathlon’s most popular events. To list your event in our online calendar, please go to triathletemag.com.
T R I AT H L E T E M A G . C O M
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MULTI-EVENT CONTACTS 3 Discliplines Racing: www.3disciplines.com; 866.820.6036 5430 Sports: Barry Siff, 1507 North St., Boulder, CO, barry@5430sports.com, www.5430sports.com; 303.442.0041. AA Sports: 503.644.6822; www.racecenter.com; events@ racecenter.com. Blue Sky Sports, LLC: 678.237.0308; director@ tribluesky.com; www.tribluesky.com. Bradventures LLC. Producer of Auburn International Triathlon. www.auburntriathlon.com; 530-888-9911; info@bradventures.com. By the Beach Productions: 5153 Soquel Dr., Soquel, CA, 831.465.6517; www.bythebeachproductions.com; info@ bythebeachproductions.com. Capri Events: 773.404.2372; www.caprievents. com. CFT Sommer Sports: 838 W. DeSoto St., P.O. Box 121236, Clermont, FL 34712; 352.394.1320 (p); 352.394.1702 (f); info@triflorida.com; http://greatfloridian.com. CGI Racing: 856-308-7522; www.cgiracing.com. Cutting Edge Events: 217.347.3739; www.cu tingedge events.net, beccakoester@yahoo.com, www.sign meup.com. Danskin Womenâ&#x20AC;&#x2122;s Triathlon Series: 800.452.9526, www.danskin.com, triathlon@ danskin.com. Elite Endeavors: Jim & Joyce Donaldson, 8963 Stoneybrook Blvd., Sylvania, OH 43560; 419.829.2398, jdjp@sev.org. Emerald Coast Events Commission: 850.784.9542; www.emeraldcoasstevents.com; jlynch@knology.net. EndorFUN Sports: 603.293.8353, 512.535.5224; www.endorfunsports.com, keith@timbermantri.com. Envirosports: P.O. Box 1040, Stinson Beach, CA 94970, 415.868.1829 (p), 415.868.2611 (f), info@envirosports. com, www.envirosports.com. Event Power: 22 Jagger Ln., Southampton, NY 11968; 631.283.7400; eventpower@aol.com; www.swimpower. com. Exclusive Sports Marketing & Nestle Sprintkids Series: 1060 Holland Dr., Ste. 3-L, Boca Raton, FL 33487; 561.241.3801; 888.ESMSPORTS (376-7767);tjcesarz@ exclusivesports. com; www.fam ilyfitnessweekend.com. Fat Rabbit Racing: Craig Thompson, 614.424.7990, 614.306.1996; craigthompson@fatrabbitracing.com; www.fatrabbitracing.com. Finish Line Productions: 475 Tinkerâ&#x20AC;&#x2122;s Trail, Boulder Creek, CA. 831.419.0883; info@finishlineproduction.com; finishlineproduction.com. FIRM Racing: 66 Bruce Rd., Marlboro, MA 01732; P: (508) 485-5855, F: (508) 229-8394; bill@firm-racing.com, www.firm-racing.com. Firstwave Events: P.O. Box 321269, Los Gatos, CA 95032; P: 408.356.0518; F: 408.356.0534; www.firstwave-events.com.. Georgia Multisport Productions: Jim Rainey, 4180 Liberty Trace, Marietta, GA 30066; 770.926.6993, 770. 928. 9292 (F); jim@gamultisports.com, www.gamultisports.com. Great Smokey Mountains Triathlon Club: www.gsmtc.com; tri2000@dnet.net. Greater Knoxville Triathlon Club: Kevin Mahan, 205 Cross Creek Private Ln., Lenoir City, TN 37771, 865.675.BIKE (2453) (p), 865.988.9250 (f), www.knoxtri.org; kevinmahan@char tertn.net.
1 8 4 SEPTEMBER 2007
Green Brook Racing LLC: Joe Patanella, P.O. Box 825, Green Brook, NJ 08812-825, 732.841.2558; greenbrookracing@ aol.com, www.greenbrookracing.com. HFP Racing: P.O. Box 375, Thornville, OH 43076; shannon@hfpracing.com, 740.743.2418; scott@ hfpracing.com, 440. 350.1708; www.hfpracing.com Ironhead Race Productions: Jack Weiss, P.O. Box 1113, Euless, TX 76039-1113; 817.355.1279; ironjack@ironheadrp.com; www.ironheadrp.com. HMA Promotions: 216.752.5151; www.hmapromotions.net Ironman North America: 4999 Pearl East Circle Suite 301, Boulder, CO, 80301; 518.523.2665; 518.523.7542; imanusa@capital. net. J&A Productions: www.japroductions.com; info@japroduc tions.com. JMS Racing Services: P.O. Box 582, Marion, IN 52302, 319.373.0741; www.pigmantri.com/ jmsracing.html; jim@ pigmantri.com; john@pig mantri.com. KOZ Enterprises: San Diego Triathlon Series. P.O. Box 421052, San Diego, CA 92142; 858.268.1250; www.kozenter prises.com; info@ kozenterprises.com. Lake Geneva Extreme Sports: P.O. Box 1134, Lake Geneva, WI 53147, www.lakegenevasports.com; lgsports@lake genevasports.com; 262.275.3577. Lakeshore Athletic Services: 847.673.4100, lakeshoreinfo@aol.com. MESP, Inc. Racing Series: 29395 Agoura Rd., Ste. 102, Agoura Hills, CA 91301; 818.707.8867 (p); 818.707.8868 (f); www. mesp.com. Mountain Man Events: P.O. Box 255, Flagstaff, AZ 86002; www.mountainmanevents.com; admin@mountainmanevents.com. New York Triathlon: P.O. Box 50, Saugerties, NY 124770050; 845.247.0271; www.nytc.org. North Coast Multisports, Inc: P.O. Box 2512, Stow, Ohio 44224; 216-272-0064; mrzymek@aol.com. On Your Mark Events: 209.795.7832; info@onyourmarkevents.com;www.onyourmark events.com. Pacific Sports, LLC: 1500 S. Sunkist St., Ste. E, Anaheim, CA 92806; 714.978.1528 (p); 714.978.1505 (f); www.pacificsportsllc.com. Palmetto Race & Event Production: P.O. Box 1634, Bluffton, SC 29910; 843.815.5267 (p); 843.785.2734 (f); andy5267@ aol.com; www.palmettorace.com. Personal Best Performance, Michael Hays, 808 Saturn Ave., Idaho Falls, ID, 83402-2658. 208.521.2243; Michael@PB-Performance.com. PCH Sports: www.pchsports.com; 2079 Cambridge Ave., Cardiff by the Sea, CA 92007; 760.944.7261. Piranha Sports, LLC/ Greater Atlantic Multisport Series/Greater Atlantic Club Challenge/Escape from School Youth Triahtlon Series: Neil Semmel, P.O. Box 150, Kirkwood, DE 19708; nsemmel@piranha-sports.com; www.piranha-sports.com. PR Racing, Inc., P.O. Box 56-1081, Miami, FL, 33256; 305.278.8668. trimiami.com, trimiami@gmail.com. Premier Event Management: P.O. Box 8764, Metairie, La. 70011. 504.454.6561. www.pem-usa.com. Race Day Events: P.O. Box 31333, Knoxville, TN 37930; 865.250.5948; www.racedayevents.net; Kevin@racedayevents.net
John Segesta/wahoomedia.com
CALENDAR
Score This!!!, Inc.: 15 Ranch Trail Ct., Orchard Park, NY 14127; 716.662.9379; www.score-this.com; info@score-this.com. Set-Up, Inc.: P.O. Box 15144, Wilmington, NC 28408; 910.458.0299; set-upinc.com; billscott@set-upinc. com. Shelburne Athletic Club: 802.985.2229; www.shelburneathletic.com. TBF Racing: Bill Driskell, 5209 Blaze Ct., Rocklin, CA 95677; 916.202.3006; bill@totalbodyfitness.com; tbfracing.com. Team Magic, Inc.: Therese Bynum, Faye Yates; 205.595.8633; www.team-magic.com; races@ team-magic.com. Team Unlimited: XTERRA Series; 877.751.8880; www.xterraplanet.com; info@xterraplanet.com. Time Out! Productions: Rich Havens, P.O. Box 543, Forestdale, MA 02644; 508.477.6311 (p); 508.477.6334 (f); timeout@ capecod.net; www.timeoutproductions.com. TriAthlantic Association: 410.593.9662; www.triath.com. Triathlon Canada: 1185 Eglington Ave., East Suite 704, Toronto, Ontario M3C 3C6; www.triathloncanada.com; 416.426. 7430 Tri-California Events, Inc. Terry Davis, 1284 Adobe Ln., Pacific Grove, CA 93950; 831.373.0678, www.tricalifornia.com. Tuxedo Brothers Event Management: Don Carr, 317.733.3300; tuxbro@indy.rr.com; www.tuxbro.com. UltraFit/USA: P.O. Box 06358, Columbus OH 43206, 614.481.9077, www.ultrafit-usa.com. Updog Sports LLC. www.updogsports.com, info@updogsports.com. Vermont Sun Sport & Fitness: 812 Exchange St., Middlebury, VT 05753; 802.388.6888; www.vermontsun.com/ triathlon. html, vtsun@together.net. YellowJacket Racing: 6 Regent St., Rochester, NY 14607; 585.244.5181; www.yellowjacketracing.com, yellowjacketracing@hotmail.com.
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SOLD HERE UNITED STATES ARIZONA Bear Family Distributors Tucson 520.325.8187 Performance Footwear Tempe 520.299.3465 Performance Footwear Tucson 520.299.3465 Runner’s Den/Walking Room Phoenix 602.277.4333
TO ADVERTISE HERE CALL 800.677.0030
CALIFORNIA Armadillo Distributors Inglewood 310.693.6061 B&L Bike and Sport Solana Beach 858.481.4148 City Bicycle Works Sacramento 916.447.2453 Competitive Edge Rancho Cucamonga 909.483.2453 Fleet Feet Davis 530.758.6453 Fleet Feeet Sacramento 916.442.3338 Forward Motion Sports Danville 925.831.3745 Hazard’s Cyclesport Santa Barbara 805.966.3787 Metro Sport Cupertino 916.933.2627 Metro Sport Palo Alto 916.933.2627 Metro Sport San Francisco 916.933.2627 Motocross Intternational Chatsworth 818.727.7896 Nytro Multisport Encinitas 760.632.0006 or 800.697.8007 Runner’s Factory Los Gatos 408.395.4311 Runner’s High Menlo Park 650.325.9432 Runner’s High II Los Altos 650.941.2262
San Diego Running Institute San Diego 619.265.7374 Snail’s Pace Running Shop Brea 714.529.3290 Transports Oakland 510.655.4809 Willow Glen Runner’s Supply San Jose 408.294.1522
DELEWARE The Deleware Running Co. Wilmington 302.655.7463
FLORIDA Bob’s News and Books Fort Lauderdale 954.524.4731 Chainwheel Drive Inc Clearwater 727.442.6577 Dragon Sports Ft.Walton Beach 850.863.8612 Gear for Multisport Inc. Clermont 352.394.7434 Orange Cycle Orlando 407.422.5552 B Cycles RB Coral Gables 305.666.4898 Southlake Bicycles Minneola 352.394.3848
GEORGIA All3Sports Atlanta 770.587.9994
HAWAII McCully Bicycle Honolulu 808.955.6329 Yasu Corp. DBA Running Room Honolulu 808.737.2422
ILLINOIS Fleet Feet Sports Chicago 312.587.3338 Naperville Running Company Naperville 630.357.1900 Running Central Inc Peoria 309.676.6378 Smart Cycling Bike Shop Glenview 847.998.0200
Village Cyclesport Elk Grove 847.439.3340 Smart Cycling Bike Shop Glenview 847.998.0200
INDIANA Athletic Annex Run Shop Indianapolis 317.872.0000 Runners Forum Carmel 317.844.1558
IOWA Fitness sports Ltd. Des Moines 515.277.4785
MASSACHUSETTS Belmont Wheel Works Belmont 617.489.3577 Landry’s Bicycles, Inc. Natick 508.655.1990
MARYLAND TriSpeed Timonium 410.823.7000
MICHIGAN Gazelle Sports Grand Rapids 616.940.9888 Hanson’s Running Shops Royal Oak 248.616.9665 Running Fit Ann Arbor 734.769.5016 Team Active Cycling and Fitness Battle Creek 616.962.7688 Tortoise & Hare Ann Arbor 734-623-9640
NEVADA Eclipse Running Reno 775.827.2279
NEW JERSEY Beacon Stores Northfield 609.641.9531 Cycle Craft Parsippany 973.227.4462 Cyclesport Park Ridge 201.391.5291 Miles Ahead Sports
Manasquan 732.223.0444
Bend 541.322.8814
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PENNSYLVANIA
Carl Hart Bicycles Middle Island 516.924.5850 Fleet Feet Syracuse 315.446.1444 Jackrabbit Sports Brooklyn 718.636.9000 New York Running Co New York 212.823.9626 Placid Planet Bicycles Lake Placid 518.523.4128 R&A Cycles Brooklyn 718.636.5242 Runner’s Edge Farmingdale 516.420.7963 Sunrise Cyclery West Babylon 631.587.6200 Super Runners Huntington 516.549.3006 Ubiquity Distributors Brooklyn 718.875.5491 Ultimate Triathlon New York 212.399.3999
Aardvark Sports Shop Bethlehem 610.866.8300 Cadence Philadelphia 215.508.4300
NORTH CAROLINA Inside Out Sports Cary 919.466.0101
OHIO Bob Roncker’s Running Spot Cincinatti 513.321.3006 Frontrunner Columbus 614.486.0301 Tri Tech Multisport Columbus 614.846.1516
OKLAHOMA Fleet Feet Sports Tulsa Tulsa 918.492.3338 OK Runner Norman 405.447.8445 Runner Oklahoma City 405.755.8888
OREGON
Everyday Athlete Kirkland 425.821.4301 Redmond Foot Zone Redmond 425.556.0383 Runner’s Soul Spokane 509.624.7654 Speedy Reedy Seattle 206.632.9879 Super Jock and Jill Seattle 206.522.7711 Train or Tri Bellingham 360.647.8048 Triumph Multisport Seattle 206.328.4676
RHODE ISLAND Camire’s Athletic Soles Wakefield 401.782.8353 East Providence Cycle East Providence 401.434.3838
SOUTH CAROLINA Try Sports Mt. Pleasant 843.849.9292
WISCONSIN Middleton Cycle & Fitness Middleton 608.836.3931 Yellow Jersey Madison 608.251.3189
TENNESSEE R3, Running, Racing, Relaxing Clarksville 931.233.1808 Fleet Feet Sports Knoxville Knoxville 86.675.3338
CANADA
TEXAS
ALBERTA
Austin Tri-Cyclist, Inc. Austin 512.494.9252 John Cobb’s Bicycle Sports Austin 512.472.5646 Richardson Bike Mart Richardson 972.231.3993 Run On Dallas 214.821.0909 The Bike Shop Wichita Falls 940.322.7301
The Runner’s Den Red Deer 403.341.4446 Way Past Fast Calgary 403.202.1030
BRITISH COLUMBIA La Biciletta Vancouver 604.872.2424 Ray’s Sports Den Penticton 250.493.1216 Speed Theory Vancouver 403.202.1030
UTAH Salt Lake Running Company Salt Lake 801.484.9144
NEW BRUNSWICK Tri-Athlete Authentic Fitness Fredericton 506.455.7946
VIRGINIA Final Kick Sports Virginia Beach 757.481.3400 Footsteps of Reston Reston 703.476.1022 Gotta Run Running Shop Arlington 703.415.0277
ONTARIO Enduro Sport North York 416.449.0432 Runner’s Choice Kingston 613.542.2410 Runner’s Life Peterborough 705.876.8960
WASHINGTON
Bend Bike N Sport
TRI CLUB LISTING ARIZONA Tucson Tri Girls Niki Mathias tucsontrigirls@cox.net
CALIFORNIA LA Tri Club president@latriclub.com latriclub.com Tri Club San Diego triclubsandiego.org Fleet Feet Multisports Orange County Michael Collins info@multisportsoc.com Orange County Triathlon Clubb Huntington Beach OCTriClub@triathlete.com San Francisco Tri Club Amy Bohutinsky info@sftriclub.org Golden Gate Tri Club-San Fran Karen Kofod president@ggtc.org Silicon Valley Triathlonn Club webmaster@svtriclub.org svtriclub.org Tri Club Marin Mike Belloumini mike@fleetfeetsananselmo.com Kain Performance-San Jose Pete Kain pete@kaiperformance.com kainperformance.com Newport Coast Tri Team Daniel Mathot ncttpresident@hotmail.com
nctt.us Sacramento Triathlon Club Kathryn Caucci 916.736.2746 Santa Cruz Triathlon Assoc. Sherri Goodman scat@sctriathlon.com sctriathlon.com
COLORADO Pikes Peak Triathlon Club John “Woody” Noleen noleen@aol.com p2triclub.org
FLORIDA Gold Coast Triathletes goldcoasttriathletes.com
ILLINOIS Tri- Sharks Chris Sweet tri-shark.org/tri-sharks
INDIANA Tri Fort Triathlete Tom Carpenter trifort@triathlete.com www.3rvs.com Circle City Multi-Sport Club Rob Beeler rbeeler@nsisw.com circlecitymultisport.com
LOUISIANA Team Earthquake Ben Hewett trioften@teamearthquake.org teamearthquake.org
MAINE Bikesenjava Multisport Chris Christie shop@haybikesenjava.com haybikesenjava.com
MASSACHUSETTS North Shore Tri Club-Salem Randi Hodson-Dion bhodsdon13@aol.com Wheelworks Multisport- Boston wwmsdirector@yahoo.com wheelworksmultisport.com
MINNESOTA Gear West Triathlon Club Gw tri club of Long Lake kris@gearwestbike.com gearwestbike.com
MISSOURI St. Louis Triathlon Club Jason Difini contact@stloustriclub.com stlouistriclub.com
NEBRASKA Team Nebraska Triathlon Club Kelley Perry KelleyTRIUSA@hotmail.com teamnebraska.org
NEVADA Tri Pro Cyclery, Las Vegas Baker1@ameralinx.net triprocyclery.com
NEW JERSEY Team Paramount Mike Grussgott
mgrussgott@yahoo.com eteamz.com/paramountadventure Road Fit Multi-sport eric@roadfit.com roadfit.com
NEW YORK Asphalt Green Triathlon Club New York, NY 212.369.8890 CNY Tri Club Inc. Jim Szczygiel president@cnytriathlon.org Hudson Valley Tri Club markstriclub@hotmail.com HVTC.net Team Runners Edge mindyruns@aol.com runnersedgeny.com Terrieer Tri Robert@terriertri.com terriertri.com Triathlon Association of New York City (TANYC) Mo Modali mo@tanyc.org tanyc.org
NORTH CAROLINA South Charlotte Tri Club CJ Warstler info@southsharlottetriclub.com southcharlottetriclub.com
OHIO Cincy Express Joe Yorio cincyexpress.org info@cincyexpress.org Team Toledo
jdjp@sylvania.sev.org
TENNESSEE (HEAT) Hendersonville Endurance Athletic Team Bill Taylor Ftaylor200@comcast.net triheat.com
UTAH Team Fastlane Scott Kelly teamfastlane@comcast.net Teamfastlane.com
VIRGINIA Tri Cats Chas Ryan tricats.org Tri Girl Training Jaime Waite grandison@trigirltraining.com trigirltraining.com
WASHINGTON WSU Triathlon Club Dave O’Hern daveohern@wsu.edu
WISCONSIN Wisconsin Fox Cities Triathlon Club info@foxtriclub.com foxtriclub.com
NATIONAL Team Trichic Brenda Gilchrist trichic@trichic.com trichic.com
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When 24 was 48 and lunch is free By Scott Tinley work with a nice kid named Benji, short for Benjamin Matthew Guss. The 24-year-old lifeguard will compete in his first Hawaii Ironman this fall. I suppose that will make him a triathlete. Before earning that coveted spot, Benji might’ve been subjected to such labels as aspiring and recreational when associated with triathlon. But with the swift stroke of a pen on an acceptance form—to say nothing of three years of serious training—the college grad from Encinitas, Calif., has leaped into The Show. All that remains is the performance. And then the rest of his life. I didn’t know it then, but, as it turns out, in the mid-’80s Benji and I were neighbors. I’d leave my garage each morning for a long ride and wave to the gaggle of kids playing in the front yard of the house down the block. I was training to win a second Ironman. Benji was nearly potty-trained. Now, if I were writing a piece of fiction I’d imagine Neil Young’s song “Old Man” leaking out the open screen door while Mrs. Guss did the breakfast dishes. The
I
verses would stick to my brain during that ride like fruit dropped on the sand. “Live alone in a paradise,” and then fast forward to “twenty-four and there’s so much more.” I’d recant that idyllic summer of ’85 before Encinitas had become triathlon’s Mecca and the developers had their way with it—when trails were plenty and the roads clear, smoothies were cheap and the future was all wide open. I’m also pretty sure that if Benji and I were to have raced the Ironman head-to-head in 1985, I could have held him off. What you can never hold off though is the thrumming march of years that causes life to loop back on itself. Technically, as a supervisor with the Del Mar Lifeguards, the young Benjamin is now my boss. For him, it’s the beginning of a career. I work when I can—a Valhallic job that never really quits you unless you quit it. Both of us realize that the job requires a high degree of fitness. If we were to race an Ironman or around the buoy that sits 500 yards offshore, I’m more than sure Benji could hold me off. The notion of a passing of the torch seems cliché. What appears to be a better
way to discuss intersecting lives is a kind of Venn diagram in constant motion. At any given time, our life choices and the things we value will overlap with others. In that shaded area there is a mutuality that transcends age and labels. Benji, half my age, sees himself as a serious triathlete. I don’t mind being a member of the Old Guard. Our values are the same but different. We get the work done, enjoy the ride and try to make some sense of it all. And time passes as Benji sits in the tower on short winter days, staving off the inevitable boredom and planning his long lunchtime run while I stand in front of a classroom, over-stimulated, planning my summertime in the tower with its relative simplicity and short sprints to the water. Old and young, short and long—the meaning changes with the seasons and the years. Benji’s first Ironman will be a big deal. He’ll realize that the race is no free lunch. It’ll hurt. But the Guss family will be there with leis and hugs at the finish line, and then they’ll convene at the Kona Inn for Mai Tais, fresh fish and war stories. When he returns to work, the beaches will be quiet and he’ll have time to think about his race. If he’s like most of us, a re-visionary form of memory will take hold and he’ll forget the dull, aching thud in his quads. The headwinds will come back to him as cooling breezes, and all the trials of his quest will appear as childhood days leading up to Christmas. He’ll sit in the tower watching the empty surf and start to think about how he might train differently for next year. It’s a predictable paradigm, a good thing to stretch your horizons. Neil Young’s lyrics ask to “give me things that don’t get lost . . . a coin that won’t get tossed.” But he knows that’s an impossible plea. Only the individual can create the immutable images that lie somewhere between your head and your heart and can be brought out like proud wallet photos. They’re yours to keep and share and hold onto when the 2-year-old beats you around the buoy. And what is tossed is the always and already reordering of things. This is good. This is that kind of evolving story that causes young guys to feel compelled to buy lunch for their coworker. ▲ ST
John Segesta/wahoomedia.com
TINLEY TALKS
Triathlete (ISSN08983410) is published monthly by Triathlon Group North America LLC, 328 Encinitas Blvd., Encinitas, CA 92024; (760) 6344100. Subscription rates: U.S., one year (12 issues) $29.95 (12 issues); two years (24 issues) $49.95. Canada $51.95 per year; all other countries $61.95 per year, U.S. currency only. Periodicals postage paid at Encinitas, CA, and additional mailing offices. Single copy price $3.99. Triathlete is copyright 2003 by Triathlon Group North America, LLC. All rights reserved. Postmaster: Send address changes to Triathlete, P.O. Box 469055, Escondido, CA 92046-9513. Ride-along enclosed in all book region 2 copies. 1 9 2 SEPTEMBER 2007
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PERSEVERANCE “Victory belongs to the most persevering.” – Napoleon Bonaparte (1769-1821)
After several flats forced him out of the lead in last year’s race – Normann came back, not only to win this year’s Ironman, but to set a new bike course record at 4:18:23! The silky smooth and refined aero performance of his Si3N4 equipped 606’s meant Normann’s legs were fresh enough to never relinquish his lead on the run. They really are very fast… you really ought to try them.
Normann Stadler - Two Time Ironman Champion
Photo – Jay Prasuhn
800.774.2383 www.zipp.com
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