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6 TIPS FOR YOUR BEST RACE SPECIAL SECTION: RACING AROUND THE GLOBE GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE
NO.282
YEAR’S BEST RACE PHOTOGRAPHY
KONA CHAMP
3
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OPEN WATER
SURVIVAL TIPS
STADLER ON THE ’07 RIVALRY
FEELING LAZY? 4 SIMPLE BIKE WORKOUTS THAT WORK
triathletemag.com $4.99 / Canada $6.99
15-TIME IRONMAN CHAMPION
HEATHER FUHR
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CONTENTS No. 282
OCTOBER 2007
DEPARTMENTS
COLUMNS
FIRST WAVE
XTERRA ZONE | 136
“A LONG DAY’S JOURNEY”
| 14
BY JEN TRAPP
B Y D E L LY C A R R
“CRUISE CONTROL”
BIKE OF THE MONTH | 138
| 16
B Y J AY P R A S U H N
BY ROBERT MURPHY
CUTTING EDGE | 140
STARTING LINES | 18
B Y J AY P R A S U H N A N D B R A D C U L P
B Y M I T C H T H R OW E R
GEAR BAG | 144
EDITOR’S NOTE | 20
B Y J AY P R A S U H N
B Y T. J . M U R P H Y
RACE CALENDAR | 170
MAIL CALL | 22
TINLEY TALKS | 184
CHECKING IN | 25
BY SCOTT TINLEY
News report; IndusTri; Medically speaking; Second take; Gear tip; Reality check; 70.3 series; Gear page; Beijing countdown; Pointcounterpoint; Pro bike; Gatorade athlete; On the Web; Triathletemag.com poll; Industry profile; North America Sports; College scene; Club profile; Travel talk
AT THE RACES | 146
Ironman USA Lake Placid, Nautica New York City Triathlon and more
132
138 34
TRAINING LAB RABBIT | 111 B Y S T E V E TA R P I N I A N
LANE LINES | 116 BY NICK WHITE
BIG RING | 120 B Y M AT T F I T Z G E R A L D
ON THE RUN | 124
AUSTRALIA COVER: 2007 HAWAII IRONMAN CONTENDER CRAIG ALEXANDER PHOTO: JOHN SEGESTA
B Y D AV I D WA R D E N
SPEED LAB | 126 BY TIM MICKLEBOROUGH
DEAR COACH | 128 BY ROCH FREY & PAUL HUDDLE
WOMEN ONLY | 130 BY GALE BERNHARDT
TRAINING FEATURE | 132 B Y L A N C E WAT S O N 6
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U.S. COVER: 15-TIME IRONMAN CHAMPION HEATHER FUHR
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CONTENTS No. 282
OCTOBER 2007
FEATURES GET A GRIP | 56
6 essential tips for your best-ever race BY MARK ALLEN
KONA BOUND | 62 Germany’s Normann Stadler is prepared to fend off challenges to his Kona title this October B Y J AY P R A S U H N
TOP SHOTS | 68 A few of our favorite images from the recent work of the world’s best triathlon photographers EDITED BY ROBERT MURPHY
MAN UP | 80 Exploring the character-performance link in sport B Y M AT T F I T Z G E R A L D
HEATHER FUHR BOWS OUT | 88 After 16 starts in Kona, Fuhr is pulling back from the sport’s toughest event, for now B Y T. J . M U R P H Y
AROUND THE GLOBE | 95
ON THE COVER MARK ALLEN: 6 TIPS FOR YOUR BEST-EVER RACE | 56
SPECIAL SECTION: RACING AROUND THE GLOBE | 95 TOP SHOTS: THE YEAR’S BEST RACE PHOTOGRAPHY | 68 KONA CHAMP STADLER ON THE ’07 RIVALRY | 62 3 OPEN-WATER SURVIVAL TIPS | 116 FEELING LAZY? 4 SIMPLE BIKE WORKOUTS THAT WORK | 120
12
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Number of triathlons in which professional triathlete Becky Lavelle will compete in 2007:
15
Estimated number of hours she will train in 2007 (swim, bike, and run):
700
Estimated number of kilometers she will cover while training and racing in 2007:
11,300
Estimated number of swim-to-bike and bike-to-run transitions she will negotiate in 2007:
75
Number of times Becky has finished first since turning pro in 1998:
25
Number of races Becky has podium-finished since 2001:
38
Number of years Shimano has been producing carbon fiber racing soles:
18
Number of years Shimano has been producing pedals:
26
Number of bearing systems in one Dura-Ace pedal set:
6
Number of other shoe brands that use or have used Shimano soles:
CLASSIFIED
ProTriathlete Becky Lavelle
SH-TR50 TRIATHLON SHOE Outsole Material: Carbon Fiber Composite Strap System: Reversed for Speedier Transitions Interior: Seamless for Sockless Comfort Ventilation: Unparalleled
SH-TR30 TRIATHLON SHOE Interior Construction: Seamless Sock Usage: Unnecessary Strap System: Reversed for SpeedierTransitions PowerTransfer: Immediate
SH-TR50W TRIATHLON SHOE
PD- 7810 DURA-ACE PEDAL
Outsole Material: Carbon Fiber Composite Strap System: Reversed for SpeedierTransitions Interior: Seamless for Sockless Comfort Ventilation: Unparalleled
Weight in Grams: 278 Oversized Platform: Maximizes PowerTransfer Triple-Bearing Axle System: Silky Smooth Stability: Rock Solid
Š2007 Shimano American Corp.
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FIRST WAVE
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A long day’s journey By Delly Carr Athletes gather on the pier in Busselton at Ironman Western Australia. Check out our Racing Around the Globe special section, beginning on page 95, for more on the Down Under triathlon scene. T R I AT H L E T E M A G . C O M
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FIRST WAVE
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Cruise control By Robert Murphy/bluecreekphotography.com On the run leg of the July 14 Life Time Fitness Triathlon in Minneapolis, Portugal’s Vanessa Fernandes shifted into the gear that had earned her a No. 1 ITU ranking, leaving Emma Snowsill and the rest of the field behind to win in 2:00:27. T R I AT H L E T E M A G . C O M
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STARTING LINES No.282 • October 2007
Courtesy of Mitch Thower
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
What a season High-school and college sports teams often wrap up their seasons with all manner of performance analysis, banquets, awards and photos. On any given year, they also tend to lose a significant number of top athletes to graduation, only to refresh and rebuild with new, younger athletes full of enthusiasm but often with less well developed skills. In this same vein, the sport of triathlon welcomes scores of new participants each year, but judging from skyrocketing participation numbers in triathlon worldwide— and the speed with which many races sell out—triathlon seems to be very good at convincing its participants to stick around. Sure, we can attribute this to triathlon’s ability to reward athletes with improved health and well being, but it’s also a no-excuses sport. Regardless of what happens on race day we only, truly, report to one person: ourselves. Here, you cannot hide. Recently, I traveled to New York to watch the Nautica New York City Triathlon, where thousands of New Yorkers and triathletes from around the world participated in a 1.5km swim in the Hudson River, a 40km bike along the West Side Highway and a 10km run in Central Park. The weather was perfect, and I realized when watching this race that there is something very special about doing a triathlon in Manhattan. As I watched and photographed the athletes swim, bike and run through one of the most competitive cities on earth, I realized that this city is naturally a triathlon hotbed and has helped fuel the sport’s growth, with myriad tri clubs attracting and supporting new triathletes to help them achieve their ever-expanding multisport goals. If you’re up for an adventure—or would like to add another goal to your 2008 season plan—sign up for next year’s New York City Triathlon: It’s an entirely different and wonderful way of experiencing New York. But as this triathlon season draws to a close, decide if you will play at a varsity level in your training during the coming off-season and in the next year of your life. When you review your performance over the past year, regardless of whether you raced in two or 20 triathlons, you should ask yourself what you did well, what you did poorly and what you Train Smart, did not do at all. You cannot hide from this truth that is inside you. This is triathlon, and you picked yourself for this team, this sport and this lifestyle. Mitch Thrower Good pick. mthrower@triathletemag.com 18
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Editor-in-Chief T.J. Murphy, tjmurphy@triathletemag.com Managing Editor/Interactive Brand Manager 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 International Editor Shane Smith, shane@triathletemag.com Creative Director Kristin Mayer, kristin@triathletemag.com Graphic Designer Oliver Baker, oliver@triathletemag.com Contributing Writers Matt Fitzgerald, Roch Frey, Paul Huddle, Tim Mickleborough, Scott Tinley, Barry Siff 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 self-addressed, stamped envelopes. Printed in the USA.
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aloha. Will you be spending some time on the King K Highway this October? If so, GUsports has a little present for you: a supersweet GU swag bag worth $200. It’s a congratulations, of sorts, and a kick in the chamois to do your best in Kona. No obligation, no strings attached. If you’ve qualified for the Big Dance and are heading to Hawaii, visit www.gusports.com for details on how to get your free stuff. Have a great race!
wherever you go
whatever you do
choose gu
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The continued growth of triathlon is a reassuring trend in the modern world. At a time when the majority of Americans seem to be more and more hypnotized by the ceaseless manifestations of so-called reality television, there are those who choose to slash their way out of the marketing box they’re supposed to be subdued into. I find the power of reality television truly startling. I recently read a column in the New York Times that discussed how the dwindling numbers of viewers for certain major sporting events, like the NBA championship series this year, is occurring in part due to the draw of American Idoltype shows. Watching sports and watching Paula Abdul are both coach-potato activities, of course, but it’s hard not to find this transition disturbing. Allow me to submit that I’m not out to rage against television. I personally like being able to watch the Tour de France, IAAF track meets and Monk. But as I found out reading Al Gore’s new book, the Assault on Reason, the average American watches 4.5 hours of television per day. As Gore points out, subtract the time we spend sleeping, working and commuting, and television cannibalizes 20
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most of the free time available to the average, TVhooked American. Triathletes everywhere form a counter-culture to these statistics. They might watch a ball game or even an episode of Hey Paula, but they do it after they’ve completed their training, job and family responsibilities. When I say everywhere, I mean everywhere: Triathlon’s growth has been wide. As six-time Hawaii Ironman Dave Scott mentioned in an interview in 1997, the most sweeping change he saw in the sport from the early 1980s, when he first started winning big, to the early 1990s, was progression from a mostly American sport to a farreaching international sport. The influx of Australian and German athletes was of particular note, but a quick look at the starting list of the 2006 Hawaii Ironman details the results of this long, slow explosion: Starting an alphabetical list with Albania, the 92 countries represented in Kona last year included Iceland, Lebanon, Liechtenstein, Qatar, Sierra Leone, Taiwan, Tunisia, Western Samoa and finishes off with Zimbabwe. With the melting-pot notion of this in mind, we’d like to welcome you to our launch of the Around the Globe section of Triathlete. With a nod to our growing readership in Australia and New Zealand, we’ve asked Shane Smith, a former elite triathlete and longtime magazine editor, to spearhead the section with reports and perspective from Down Under, in step with the start of their racing season. We hope North American readers enjoy this studentexchange-style experiment of ours, and we hope to bring you more of the same, from other places, in future issues. We’d also like to welcome you to the first issue of our redesign, led by creative director Kristin Mayer in collaboration with Oliver Baker, our graphic designer. The objective was to create a look that was bolder and clearer, and we think they’ve nailed it. Enjoy, and please visit us at triathletemag.com and e-mail us your thoughts on the international section, the new look or anything else tri-related.
T R I AT H L E T E M A G . C O M
John Segesta/wahoomedia.com
EDITOR’S NOTE
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Thanks for the kick in the butt Thank you so much for the article on Raul Alcolea, the Cuban Ironman. I have been struggling with motivation issues lately and reading this story inspired me to get back at it again and made me realize how lucky I am. I don’t have to struggle to participate in a sport I love where he very much does. He will be an inspiration to me when I feel my motivation slipping again. Sometimes we all need a swift kick in the behind, and reading this article was mine. I can’t wait to see how he does next year. Keep up the great work! Sincerely, Vicki Yasurek Via e-mail
Equal opportunity Okay, I have to say that I am one of the female triathletes that looks forward to the annual swimsuit issue and all the letters and comments that occur after that. Personally, I don’t have a problem with the athletes/models in swimsuits because if my body looked like that I sure would want to flaunt it! But this month (July ’07) I was offended by the photos that accompanied Dave Scott’s article “Dare to be different” on strength training. The pictures featured a male triathlete completing the various poses. He was dressed in a T-shirt and cargo shorts. I am offended that your female readers are not provided with gender equality when it comes to members of the opposite sex being featured in photos. Come on, admit it; if that were a female completing the poses she would’ve been scantily dressed in either a tri bikini or sports bra and short, tight shorts! But this male model, with a fantastic bod, is dressed in gear that very few male triathletes work out in. Please consider providing us female readers with equal opportunity in terms of being able to appreciate the efforts of our opposite-sex counterparts, or offer a subscription reduction for the female readers since the magazine isn’t multipurpose like it is for the males! We want to see some skin! Karen Scott Greenville, N.C.
Yu still going down
Mr. Yu, you clearly have a misguided sense of what it takes to be an Ironman. It isn’t about the venue, which apparently is the only argument you’re capable of making. If that is the basis for your attitude, then I think even you will have to admit that we are all then just the bastard step-children of those who toed the line at the first Ironman . . . on Oahu! Therefore, my narrow-minded friend, none of us who’ve completed 140.6 miles in one day is truly deserving of the M-Dot by your definition. And your analogy of shunning the title of “Olympian” despite finish22
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ing an Olympic-distance tri is just flatly stupid. Perhaps you could stick to being “international” instead. Joe Turcotte, a gentleman in my Pikes Peak Tri club, managed to finish all the North American Ironman races in 2006, plus topped it off with an IM Arizona finish this spring for a worthy, charitable cause. Stick that in your grass skirt and shake it. I would certainly call him an Ironman despite not having gone to Kona. Perhaps I’d think more highly of you if you raced for something more than the title. It’s unfortunate that people like you perpetuate the notion that elitism is healthy for the sport. I will proudly wear my MDot (in jewelry form) as an outward sign of a life challenge I relished, a 40th birthday to remember and an accomplishment whose completion I earned. It wasn’t the venue; it was the journey that forged this Iron(wo)man. Edie Lindeburg Parker, Colo.
The power of the mind As a two-time Ironman finisher, sport psychologist and lead author of The Triathlete’s Guide to Mental Training (with Terri Schneider), I appreciated your August editorial on the power of the mind (Starting Lines). When I ask triathletes whether the mind is less than, as or more important than the physical side of our sport, the majority always say more important. Though I don’t even believe that (all the mental stuff in the world won’t help if you’re not physically capable of going the distance), the mind is an essential piece of the triathlon puzzle and, at the end of a race, what gets you to the finish. Despite this importance, triathletes devote very little time to the mental side of the sport. As I have learned firsthand and through my work with dozens of triathletes, a little mental training (e.g., goal setting, positive self-talk, relaxation training, focusing, emotional control) can go a long way. I think that Triathlete and the other tri mags don’t devote enough space to addressing the psychology of triathlon (though I am a bit biased, of course). Jim Taylor, Ph.D. Via e-mail
You and your photographers nailed it head on and I am completely moved by your acknowledgement of the power of thought (Starting Lines, August 2007) . . . so moved it brought me to tears. Your story speaks volumes and brings validity to the values I hold on mindful training/racing. I consider myself one of those upper-middle class age-group racers: sometimes in the top 10 and sometimes in the top 20. My annual goal is to be faster and stronger. I have an exceptional coach and training plan, but the question for me on race day is “How well can I hold it together? What will I reach for or fall back on when my body or mental toughness begins to fall apart?” Mindfulness. Thank you, Mitch. Your message reached hundreds of thousands of athletes while hitting home for me. Dorette L. Sommer Via e-mail
If you have a letter you’d like to submit to Mail Call, please e-mail it to feedback@triathletemag.com. Please include your full name, city, state plus a daytime phone number where you can be reached.
John Segesta/wahoomedia.com
MAIL CALL
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© 2007 TREK BICYCLE CORPORATION
WWW.BONTRAGER.COM
UPGRADE
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Robert Murphy/bluecreekphotography.com
CHECKING IN
NEWS REPORT | INDUSTRI | MEDICALLY SPEAKING | SECOND TAKE | TRAINING TIP REALITY CHECK | 70.3 SERIES | BEIJING COUNTDOWN | GEAR PAGE | POINT-COUNTERPOINT | PRO BIKE | GATORADE ATHLETE | ON THE WEB | TRIATHLETEMAG.COM POLL INDUSTRY PROFILE | NA SPORTS | COLLEGE SCENE | TRAVEL TALK | CLUB PROFILE T R I AT H L E T E M A G . C O M
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CHECKING IN
It’s XTERRA, baby! SEVEN TOP WOMEN PROS ARE SITTING OUT WORLDS BECAUSE OF PREGNANCY
By Brian Metzler There must have been something in the water bottles at last October’s XTERRA World Championship in Maui. At least the bottles the pro women were using. What else could possibly explain why seven pros will miss this year’s championship race because of pregnancy? The list includes five top-25 finishers from the 2006 race on Maui—Danelle Kabush (2nd), Jenny Tobin (6th), Ingrid Rolles (12th), Molly Bockmann (20th) and Aracelly Clouse (23rd)—plus Janae Pritchett, who was seventh at the XTERRA USA Championship in 2006 and fifth in last year’s pro points standings. Throw in mountain-bike phenom and occasional XTERRA competitor Jimena Florit, who had twins this summer, and you’ve got quite a mom’s club of temporarily sidelined athletes who will be shopping for baby clothes, changing dia26
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pers and doing 2 a.m. feedings instead of racing at this year’s world-championship race on Oct. 28. “How crazy is it that we're all having kids at the same time?” say Pritchett, who is due in early October. “It’ll be a good year for someone to move up in the standings.” That’s the truth. Those seven women combined for more than 40 top-three finishes in 2006 and typically accounted for at least four of the top 10 places at regional championship events last year. XTERRA stalwarts Melanie McQuaid and Jamie Whitmore have continued their battle at the front of the pack, and Candy Angle and Jennifer Smith, consistent topfive finishers in 2006, have continued to get podium results. While the pro women’s fields have been smaller at some races—for example, only six pro women were at the Southeast Championship in Pelham, Ala., on June 10—the absence of seven of the sport’s top athletes has given the opportunity for up-and-comers to make their mark. Amber Monforte has moved up in the standings this year. The second-year pro from Reno, Nev., has been a consistent top-six finisher this year and was ranked
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fifth in the pro points standings after three events. As a rookie pro in 2006, she finished 10th in the pro points standings and never finished higher than seventh. Arizona pro mountain biker Dara Marks Marino turned in a solid showing at her first XTERRA championship race, finishing fourth in Temecula, Calif., in midMay. Meanwhile, Shae Rainer, another mountain-bike pro from Austin, Texas, was the fifth woman finisher in Alabama, three places ahead of where she finished last year. But don’t expect any of the new mothers to be out of action very long. Tobin has already shown it’s possible to return to form quickly. In 2005, about a year after giving birth to her first child, she finished eighth at nationals and fifth at worlds. Although there is no scientific evidence yet to support it, there is a belief in the endurance sports community that women have a higher VO2 max in the years after giving birth. Another theory suggests that increased plasma volume in the bloodstream after pregnancy may spur on quicker muscle recovery. In addition to Tobin and Clouse, Colorado pros Jackie Burt and Lisa Isom have also thrived in XTERRA racing after having children. “You get what I call the ‘mamma-bear instinct,’ this fierce drive that I never had before I had a baby,” says Isom, who was 10th at worlds in 2005, two years after giving birth to her first daughter. “All the little stuff seems to go to the back burner, and I only focus on what’s important. It used to be if I fell off my bike during a race, I’d think, ‘Oh no, my race is ruined.’ Now things like that are just part of the race. In other words, a bad hair day isn’t going to ruin your race.” Kabush, who had a due date in September, said she might find her way to the starting line in Maui—albeit just for fun. Tobin, however, who gave birth in late July, says she won’t be racing this year, even though her husband, Michael, a four-time adventure-racing world champion and the 2000 XTERRA worlds winner, might be. But most, like Pritchett, are looking ahead to 2008. “I envision being active as soon as possible once the child is born, but I'm not so sure that means race shape,” Pritchett says. “I never actually trained during the winter anyway, so getting back into race shape wouldn't be until spring. I think baby is going to have control over this one.”
Courtesy Ben Pritchett
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CHECKING IN Cadence Cycling Center opens new location in TriBeCa Cadence Cycling & Multisport Center, a comprehensive establishment for cycling and multisport athletes, opened in July in Manhattan. The fullscale training center is situated in the heart of TriBeCa, at 174 Hudson St., near the West Side Highway bike path. The intent of the flagship TriBeCa location is to integrate modern styling and ‘chic’ TriBeCa design with comprehensive training services reminiscent of a luxury spa. Biomechanical analysis, onsite physiological testing, health, weightloss/nutrition consultations and indoortraining equipment, including an Endless Pool, are all housed in the 10,200-square-foot space. Cadence also provides patrons a cycling concierge service, including home delivery of all purchased products and client-site bicycle fittings. Valet bike service is available, allowing space-strapped New Yorkers the convenience of bike storage at the facility. For more information or to schedule a training consultation, visit Cadence online at cadencecycling.com.
Ironman 70.3 South Africa on its way to Buffalo City Triangle South Africa, organizers of the Spec-Savers Ironman South Africa, in collaboration with World Triathlon Corporation, has added a new race to the triathlon calendar, Ironman 70.3 South Africa. The race is set for Jan. 13, 2008, in Buffalo City (East London). There will be 50 qualifying slots for the world championships to be held in Clearwater, Fla., in November 2008. Registration is now open at ironman703.co.za.
Rock band sponsors former Olympian turned triathlete Olympic Gold Medalist, Melanie Valerio secured the first-ever tri-bike sponsored by the rock band Cheap
INDUSTRI
Trick. After agreeing to extend her initial one-year commitment to the world of Ironman, Melanie decided to continue with the Timex Multisport Team in 2007 and has also been asked to represent Timex as its official Timex fitness director. Due to Valerio’s six-foot-three-inch frame and her 48-inch-long legs, any stock tri-bike would be inadequate. So of course, she contacted her favorite guitarist, Rick Nielsen, of her favorite band, Cheap Trick, securing the first-ever Cheap Trick custom-built bike. This is a long-awaited breakthrough in the history of Ironman—an athlete sponsored by a rock band and riding a bike decorated completely in a famous band logo. Along with Timex and Cheap Trick, Valerio is also sponsored by TRIBE Multi-Sport who, with the help of RueSports, created her custom bike. Within her first year of training (2006), Melanie became a sponsored amateur with the Timex Team, was the third-fastest amateur out of the water at IM Coeur d’Alene (first female) and led the women’s race for the first 3.5 hours, finishing 17th in her age group.
roadies, four distinguished members of Team Psycho competed in the four-man team category of the Race Across America this past June. Elite age-group triathletes Dave Dornaus, Jeff Henderson, Dave Nerrow and Alec Petro came in second behind three-time champions Team Beaver Creek. In this non-stop, two-rider on, two-rider off race, Psycho came in 3 hours and 25 minutes behind the winning team, with an average speed of 21.46mph and a total time of five days, 21 hours, 48 minutes. This year’s race covered 3,043 miles from Oceanside, Calif., to Atlantic City, N.J. and featured 108,600 feet of climbing. The third place team followed nearly a full day later.
Muskoka Ironman 70.3 race announced
Trek unveils new company brand mark
For more than two decades Trisport Promotions has been host to over 250,000 triathletes and over 300 triathlons across Ontario, Canada. Trisport is taking its combined years of event experience to bring athletes one of the most highly anticipated triathlons in the province. Ironman star Lisa Bentley and her husband Dave Cracknell have been actively involved in helping Trisport secure the rights to this event and have played an integral role in the course layout and design. Together with Mitch and Janet Fraser they are announcing the formation of Trisport North and the newly acquired Muskoka Ironman 70.3. The event will begin with a one-loop swim in Peninsula Lake followed by a oneloop scenic and challenging bike course. The out-and-back run follows a paved course with the last five kilometers on the Deerhurst Lakeside golf-course paths.
Team Psycho takes on RAAM and shocks with second-place finish In an extension of the friendly rivalry that often exists between triathletes and 28
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Courtesy RAAM
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Trek Bicycle Corp. released a new brand icon to identify Trek products, and it will be implemented across the entire Trek product line for 2008. “A significant product introduction like the launch of the all-new Madone was the perfect opportunity for Trek to release a new mark symbolizing our commitment to world-class products and our vision for the future,” said Derek Deubel, Trek’s director of marketing services. Keen to tap into the company’s heritage, designers experimented with graphical elements found in Trek’s original head badge. The company says that the result emphasizes Trek’s “energy, motion and the convergence of disparate elements into a single, unified purpose but still retains a subtle reference to the original Trek head badge.”
Courtesy Robert Vera
8/10/07
Courtesy Trek Bicycle Corp.
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” The Predator” Justin Daerr, Pro Triathlete
Taken within 30 minutes after your workout, the 30g of high quality protein in Myoplex® Deluxe helps you refuel and build lean muscle.
Don’t waste any of your workout. For your FREE sample, go to eas.com or call 1.800.297.9776. (enter 4087) LITHO LITHO IN USA ©2007 ©2007Abbott AbbottLaboratories Laboratories
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CHECKING IN
MEDICALLY SPEAKING
ELITE KARBON KAGE
John Segesta/wahoomedia.com
QUICK STOP CARBON BRAKES
Kick running injuries with the right shoes By Dr. Jeffrey Sankoff, MD, FACEP, FRCP(C) AERODRINK HYDRATION
Normann Stadler used these Profile Design prodcuts on his way to victory in the Ford Ironman速 World Championship 2006
www.profile-design.com
Of the three disciplines, running causes the most injuries for triathletes. The repetitive pounding of running can put too much stress on the legs and result in injuries to the feet, ankles, shins, knees, hips or back. Some injuries result from too much running too soon while others may be related to the running surface or inappropriate footwear. In relative terms, running shoes are one of the least expensive pieces of equipment for triathletes and, as a result, they are often purchased without much thought. An improperly fitting shoe or a shoe with inadequate or inappropriate support may actually lead to an injury that another shoe could easily prevent. Proper shoe selection relates mostly to the support a shoe provides to correct a less-than-biomechanically-perfect gait. For example, a common gait problem 30
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relates to pronation where the foot tends to rotate inwards with each step. A shoe with good medial support will correct this rotation and likely prevent injuries associated with such motion. A good fit for a running shoe should involve a proper sizing of both foot length and width with a Brannock device and should also include a careful gait analysis. The best way to do this is to have the athlete run on a treadmill in different types of shoes with slow-motion video to aid in the analysis. Avoid shoppingmall athletic-shoe stores and go to a running/tri-specific store with a knowledgeable and interested staff. While a proper gait analysis and resultant appropriate shoe may not prevent all running injuries, it will certainly afford you the best chance. Train hard, train healthy.
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©2006 Bakke-Svensson/WTC
VICTORY TASTES SWEET
WORLD-CLASS COMPONENTS, SINCE 1988 || www.profile-design.com
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CHECKING IN
SECOND TAKE
Robert Murphy/bluecreekphotography.com
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Second-place winner Emma Snowsill powered through the wooded run at the Life Time Fitness Triathlon in Minneapolis, Minn. on July 14, 2007.
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A chair as active as you are.
Swim, bike, run, sit. A human touch ™ massage chair offers any triathlete a place to relax and recover. Our patented massage system replicates the same techniques used by massage professionals. You’ll experience an invigorating massage of your neck, back and legs that will help relieve muscle soreness and reduce recovery time. Your body will feel recharged and ready for the next challenge. Visit our online showroom at humantouch.com
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TRAINING TIP
Avoiding lateseason burnout By Troy Jacobson
Toward the end of the season, many athletes experience race fatigue or burnout. Months of hard training and racing begin to take their toll and one’s motivation, desire and focus can slip away during a critical time of the year. Avoid and counter late-season burnout with the following. 1. Scheduling of events: Sit down well before the season starts and map out your race schedule. Put careful attention on choosing A, B and C races, spacing them out in a manner that makes sense and offers the greatest chance of success at the most important events. 2. Mid-season break: A one- to four-week break of lighter training and no races can
recharge the batteries and help end the season on a high note. 3. Vary your training environment: Explore new training routes to keep you from getting bored with the usual swims, rides and runs. 4. Training plan design: A smart training plan consists of periodized training that builds the athlete’s fitness throughout the course of the season to a scheduled peak at the desired time. This involves varying intensity, duration and frequency. 5. Treat yourself to something new: Buy yourself a new bike, helmet, pair of running shoes or even a slick new set of tires for a boost of motivation. Troy Jacobson is a former pro triathlete and has been a coach since 1992. He is also the creator of the Spinervals Cycling DVD series. Learn more at coachtroy.com.
John Segesta/wahoomedia.com
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The laws of physics were meant to be broken.
08 xenith t2 An industry first front brake caliper system that allows the front brake to be encased within the fork, shielding it from leading-edge airflow. The rear brake is similarly tucked and shielded under the chainstay.
A dual-position aero carbon seat post offers an extraordinary range of saddle positioning: full forward as favored by triathletes, or set back as favored by time trialists.
The relationship between time, acceleration, velocity and its effect on energy can take years of study to understand. Or you can get on a Xenith T-series bike from Jamis and immediately comprehend. You have to cheat the wind to beat the clock and the new T2 and T1 give you absolute advantage. Every detail has been designed to reduce aerodynamic drag, increase stiffness and optimize strengthto-weight characteristics, beginning with a handmade frame formed from NACA airfoil profiles precisely manufactured according to our proven Xenith high modulus carbon fiber manufacturing process.
With aerodynamically shielded front brakes, internally routed cables, integrated seat tube collar, short head tube, credit-card gapped rear wheel, 78° seat angle and a two-position/ non-integrated seat post that lets you pedal in your preferred position, you’re ready to bridge the gap from start to finish or water to run in the fastest time possible. Will you break the laws of physics? Who cares? It’s your personal best you’re after. Xenith T is the bike to get you there.
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CHECKING IN
REALITY CHECK
Is there such thing as too much hill training? Performing hill repeats for running is a great way to improve your biomechanics, leg strength, drive and overall running efficiency. Unfortunately, hill training sometimes receives a bad rap for being too hard on the body. However, when done right, it is a great substitute or supplement to your track work. To make the most of the hills, keep these tips in mind. 1. Warm up sufficiently with light jogging and a dynamic stretching routine prior to your hill work. 2. At first, find a hill with a 4- to 6percent grade that takes 30-60 seconds to climb. Increase the length of your hill efforts and number of repeats gradually over time. 3. When running up the hill and approaching the end, run through
4.
5. 6. 7. 8.
the finish as opposed to stopping abruptly. Jog down the hill gently after each repetition. After several weeks, run down the hill faster in order to work on leg turnover and downhill technique. Drive up the hill using your arms and lifting the knees. Wear new, shock-absorbing running shoes. Do hill work only once or twice a week, depending on your fitness level and goals. Cool down and stretch after your workout.
Troy Jacobson is a former pro triathlete and has been a coach since 1992. He is also the creator of the Spinervals Cycling DVD series. Learn more at coachtroy.com.
Timing is Everything
“Ultragen is easy to drink, tastes great and is no doubt the best performing recovery drink I’ve ever used.” –Michael Lovato (1st Place 2006 Ironman Arizona) Breakthrough Technology – Research has shown there’s a critlcal thirty-minute glycogen window (called the “Window of Opportunity”) immediately following exercise when exhausted muscles essentially open the door to nutrients. Ultragen’s breakthrough technology is designed to deliver the levels of nutrients that have been shown in clinical research to maximize recovery during the glycogen window. The result: quicker recovery, improved endurance and the ability to train and race at a higher level. Nothing else even comes close. firstendurance.com or 866.347.7811
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John Segesta/wahoomedia.com
By Troy Jacobson
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70.3 SERIES
Robert Murphy/bluecreekphotography.com
CHECKING IN
Catching up with Crowie By Brad Culp This month, we sat down with the inaugural Ford Ironman 70.3 world champion, Craig “Crowie” Alexander, of Australia. Like his female counterpart, Canadian Sam McGlone, Alexander decided to accept a Kona slot for this season, but that doesn’t mean he has forgotten about the shorter distance. After making his Ironman debut in Australia this year, he conquered The Beast, a short but steep climb, en route to winning the St. Croix Ironman 70.3. Triathlete magazine: It seems like you can’t lose on a 70.3 course. You’ve won flat races and hilly ones. Do you have a preference? What is it about this distance that makes you so successful? 38
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Craig Alexander: I really enjoy both types of races. There aren’t too many truly hilly races out there, so I always enjoy racing the ones I can find. It really seems to spread out the field a little more. I really don’t know why I’ve had so much success in the 70.3 events. I train hard and consistently and it keeps me competitive in the longer events. Your 8:38 at Ironman Australia was a pretty impressive Ironman debut. Did you enjoy the experience? I really enjoyed the race and the whole week. There was a great atmosphere and camaraderie among all the athletes and volunteers. It felt awesome to run down the finish chute after such a long race. I thought it might be a good idea to do an early-season Ironman to get a feel for the nutrition side of a race of that length. Obviously nutrition plays a much greater role in an Ironman than in the shorter distances.
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Since Clearwater comes so late in the season, many athletes like to take a mid-season break so they don’t get worn out. Will you back off at any point this season? My season typically starts in February and runs all the way to November, which makes for a very long season. To combat this I carefully schedule my races and plan a few mid-season breaks. I think it’s also important to monitor your recovery after each race as well and not get back into full training too soon. Of all the 70.3 events you’ve done, what has been your favorite? Definitely St. Croix. It is one of the oldest and most prestigious races in the world. It’s generally considered one of the toughest races on the circuit as well, when you factor in the heat, humidity, gusting winds and the terrain. My wife and daughter really love St. Croix. I feel honored to have won the race three times.
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Getting Faster, Recovering Quicker Feel Young Again! By Jason Paul IT’S TRUE, TAKING CARE OF YOUR JOINTS can bring back youthful times and amazingly fast recovery. William Kerr of Seattle, WA sent in the following story:
Dear Jason, For the past 15 years I've trained for triathlons, marathons and multiple long distance biking events with my childhood friend, Mike. Our times are usually within minutes of each other, but I'd say I best him 7 out of 10 races. Until recently, that is... It all started when Mike went to Australia on business for a year. He met some local athletes that he trained with while he was there. I pushed myself hard while he was gone, so I wouldn't lose my edge, knowing he would do the same. When he came back to the states, however, he was blowing me away. He looked to be in the same shape, but he was recovering faster, going longer and harder than when we were in our mid-twenties. It was incredible; he was a completely different athlete. One night after we finished training, I convinced him to give up his secret over a beer. He told me a professional distance runner had given him something called Extreme Ultraflex and after about three weeks he was recovering faster, training harder, and his knees and body felt young and fresh. At first I was skeptical so I started researching online. As it turns out, this stuff is entirely natural and 100% legal and many professional athletes have used it. I read they use a combination of antioxidants that promote healthy, stronger joints and ease the effects of overexertion. It's called alternative healing and has been around for centuries, the makers of Extreme Ultraflex have perfected a formula, but I can't find it anywhere. Where can I get some? William Kerr Seattle, WA
Well William, the secret’s out. Extreme Ultraflex is the real deal. Athletes of our caliber put a tremendous amount of stress on our joints, cartilage and tissue that give us mobility. The secret to healthier, stronger joints is a combination of antioxidants and a unique proprietary blend called Joint Guard Pro. Doctor developed, the formula was specially formulated with athletes in mind, especially athletes who put extreme stress on their bodies, like Triathletes, Runners and Cyclists. When they studied athletes with joint discomfort, they found that physical activity influences cartilage metabolism by enhancing the transport of nutrients from the blood to the joint tissues. Overactivity can unbalance the repair process, resulting in sore joints, slower recovery, worse performance and ultimately long term damage. Extreme Ultraflex with Joint Guard Pro is an all-natural daily supplement that can improve overall joint function, especially in the knees and hips, the two main weight-bearing joints. It soothes joints that can become sore from overexertion and can start you on the way to having healthy joints. I take Extreme Ultraflex with Joint Guard Pro every day and I swear by it. It's different than the products they sell in stores, but I get mine delivered by visiting www.extremeultraflex.com or by calling toll-free 1-877-311-0593. It's worth every penny. Thanks William, Good Luck and Good Training!
JASON PAUL IS A NOTED COMMENTATOR AND COLUMNIST ON LONG DISTANCE TRAINING AND COMPETITION.
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BEIJING COUNTDOWN
Potts, Bennett lead in points standings
respectively. Keeping a close eye on the leaders is former under-23 world champion Jarrod Shoemaker, as well as Brian Fleischmann, Matt Reed and Mark Fretta. The race to make the women’s U.S. Olympic team appears to be even closer. Laura Bennett is no doubt the favorite to be in Beijing, but behind her there are a number of women who are poised to make a run. Sarah Groff, Julie Swail and Sarah Haskins trail Bennett by only a few points with a pair of races yet to go in the Haul to the Great Wall series. It is expected that the U.S. will have six total representatives at the Beijing Games (three men, three women), however, based on current ITU Olympic Rankings (OR), only two U.S. women would be at the start line. As of Aug. 1, Australia, Canada, Great Britain, Germany, New Zealand and Switzerland would lead the way at Beijing with six athletes apiece. Spain, France, Japan and the United States would each send five. Based on the current ITU OR, 36 countries would send at least one representative to the games.
By Brad Culp
In less than a year, the world’s top ITU triathletes will converge in Beijing for what is quite possibly the greatest prize in sport—an Olympic gold medal. This season, we’ve even witnessed some elite Ironman athletes shift to shortcourse racing in hopes of qualifying for the Olympic Games. In this country, USA Triathlon has organized the 2007 Haul to the Great Wall series, and already we have an idea of who might represent the red, white and blue in China. On the men’s side, it’s no surprise to see ITU superstars Andy Potts and Victor Plata on top of the points standings after winning at Honolulu and Geneva, N.Y.,
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in it to win it
and always off the front. As the 2006 USA Elite National Champion, phenom Sarah Haskins is feared for her prowess on a bike. Consistently setting the pace and off the front in her races, she knows that her equipment could be her best friend or worst enemy. She trusts the breakthrough triple compound technology in the Maxxis Courchevel tire to support her skills on race day. Aggressive cornering, impressive acceleration and fast rolling toughness let Sarah ride the race she wants to ride, all the way to the podium. Maxxis tires, technology for speed.
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GEAR PAGE
Stylish post-training wear, nutrition and other tri-convenient toys By Jay Prasuhn
Baker’s Homestyle Granola $5
Before the days of the insanely popular breakfast cookies, Founder Erin Baker served a popular granola at her Bed and Breakfast. Now she markets that healthy granola in a 12-ounce bag with four ne wflavors (Oatmeal Raisin, Fruit and Nut, Peanut Butter and Double Chocolate Chunk). Great on yogurt, in cereal or munched straight from the bag. bbcookies.com
Cinch Sac
$25
Sometimes the open-water swim isn’t worth it—the wetsuit, the dirt and sand from the parking lot. Cinch Sac solves with a self-containing, watertight nylon mat. Just step on, pull off your wetsuit and draw up the stitched-in drawstring, cinching it into a bag that keeps the back of your car or trunk dry. Try it as a transition mat; after the race, throw your wetsuit, goggles and wet race gear in, draw the string, cinch it up and you’re out of there. bioniclabs.net
BOB Revolution Stroller
Lickety Split Transition Mat
$20-$25
Just out of the water and running down a row of bikes, you seek out a veritable Vegas neon sign that screams “Your bike here!” . . . and pass your bike. The rubber and neoprene Lickety Split transition mat solves for that with a collection of bright red, blue, green and pink mats that won’t slip. The mat easily washes clean and rolls up, secured by a Velcro strap. fasttransition.com
$23-$55
There’s no tech fabric, and that’s the way they like it. The fledgling Art of Tri is aiming at stylish post-training wear (unlike most boring, boxy race tees) with its new line of men’s and women’s athletic-cut tees, tanks and sweatshirts that include tributes to the inaugural Ironman and the first-ever triathlon, as well as ones with inspirational catch phrases of the sport. All Art of Tri apparel is certified organic. artoftri.com 42
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Images courtesy the manufactureres
Art of Tri
$359
The Revolution offers the same smooth-rolling capabilities as the popular Ironman running stroller but also offers a new front-wheel option: locked in place for running or unlocked for a swiveling front wheel for easy aisle navigation during post-run grocery trips. Available in four colors, including a new chocolate and pink. bobgear.com
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POINT-COUNTERPOINT
Family values Should the finishing
chute be a place for families, or are we best to keep the support crew off the playing field?
Save the finish for the finishers By Jay Prasuhn
I’ve gotten up early for masters, for track, for those long base miles in the cold dark mornings, even hired a coach, all to get those extra 20 seconds per mile on the run or extra 40 watts on the bike so I can finish my race with a PR, or club bragging rights, or a Kona slot. After five years, race day comes and I’m on point for it, digging to get in under my magical hour. And it’ll be great to have it immortalized with a finish photo for the mantle, one of the finest hours in my life. And so it happens. Again. Willing myself to the tape to hit my PR or beat the guy I’ve been battling with since we got off the bike together and the finish arch comes into sight, the fences narrowing down the finish chute—and I run up onto the equivalent of a jackknife on Interstate 405, a veritable ball-up of humanity. It seems the finisher in front of me brought out the family to join him in crossing the line together. And there’s me, trying to get around an ankle-biter, nearly tripping and taking down a 5 year old in the process. Instead I sheepishly back off while the Griswolds lackadaisically jog across the line. A month later, there’s the link to my race photos—and there they are. Prancing across the foreground of the frame. And me in the background. Another finish photo, ruined. Never mind that I may have taken out your kid in my end-of-race empty-tank stupor. And whose fault would that’ve been? Kudos to you for getting to the finish before me. And I’m sure you worked as 44
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hard for this as have I. I have a family there too, but it’s one that appreciates the effort I’ve put into this. That’s why they’re respectful of my effort and will be there after I finish the race to celebrate with me, to take a group photo with my finisher’s medal around my neck. Solution? Glad you asked; a separate “show-pony” gantry. Want to bring little Jimmy into the final throes of your day for a family photo? Bring out Fido, all your cousins fourth removed and your family tartan to wave around. Hell, send out the USC marching band to precede your glorious finish. Go for it—down some alternate finish, doglegging down another road, away from the main finish for those who are, y’know, racing. The rest of us can push like we’ve been doing all day, for our PRs, and a photo for the mantle that exhibited the day’s efforts. But let’s save the finish line for those doing the race. I’ll extend one special finish to those rolling across the line in honor of my old friend Jon Blais in honor of ALS. But let’s save the finish line for the athletes. Want an exciting family photo? Save it for the rides at Magic Mountain.
OK, let’s give the Type As what they want By Cameron Elford
Jay’s just bent out of shape because the last time he raced Ironman his finishing photo was blocked by a well, let’s say generously proportioned, athlete who outkicked him to the finish line. Now he has a hate on for anyone who might get in the way of another of his slow-motion finishes. Still, I can understand his frus-
T R I AT H L E T E M A G . C O M
tration: When you finish that late at night (and I’m talking Olympic distance here) it’s nice to be able to see the photographer’s flash to help guide you in—kind of like a candle in the window for slow people who are easily enraptured by their own image. But seriously now, while it’s great to have a finish shot to immortalize your accomplishment, we have to remember this: As much as we might like to think otherwise, the day is not all about us. In fact, on any given day you’re simply one of a thousand or more athletes out there pursuing a dream, and most of these athletes have families that have supported and shared in this dream, so involving them in the culmination of an important goal should not only be tolerated but encouraged—not elbowed aside as a result of Type-A anti-social finish-line behavior. And if the guy behind you has to wait two seconds as a result, so be it. I can think of nothing I’d rather do than share my accomplishment with my family, and I have nothing but respect for other athletes who feel the same way. Of course Jay’s situation is a bit different, and before we are too quick to judge his misdirected Griswold outburst we should explore a few facts that may help explain such boorish finish-line behavior. First, when Jay is finishing it’s unlikely that any competitors around him will have small children. That said, he’s certainly not in the clear since it’s still entirely possible that a spouse (again, in Jay’s case this is likely to be someone moving with the aid of a walker or electric scooter) could shuffle alongside the athlete in front of him as he repairs to the finish line for his photo. Second, if a finish-line photo is so important to you perhaps you should reexamine your reasons for participating in triathlon. I agree that a finishing shot is a cool keepsake from your event, but if you value this more highly than you do your fellow competitors, who push you to be your best and encourage you along the way, then perhaps you’d do better in a me-first sport like, say, pro basketball, where brawling, spitting and all manner of disrespectful, anti-social behavior are de rigueur. But, ultimately, if your finishing photo is so important then we can always take you up on your offer for two finish lines. And, to ensure you and your fellow Type As don’t accidently mingle with the rest of us, we will encourage race directors to clearly label your alternate chute, carved through the tunnel enthusiastic crowds of friends and family, the A-Hole.
John Segesta/wahoomedia.com
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eastonbike.com photo: Rich Cruse
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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PRO BIKE D
K C J A
H G
B
I F
Jay Prasuhn
E
A triathlon-specific version of the Aerowave TT bike, the TR, has a slackish 74-degree seat angle, but the carbonfiber seat post has four position options for more forward adjustment. The seat post is actually a cut-to-fit frame mast, with an alloy cap with the saddle clamps bound atop it. Keat has one quirk to her rig; instead of a traditional bar-end shifter setup, she mounts Shimano Dura-Ace STI shifters to her FSA aerobar base bar.
Rebekah Keat’s Teschner Aerowave TR By Jay Prasuhn
For all the curved-seat-tube bikes that have been hitting the market as of late, this is one that has been around for a year and has only now begun to get notice in the U.S., thanks to 2007 Ironman Australia winner Rebekah Keat. Keat, who has been vigorously hitting the 46
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North American race circuit this season, is using the same bike she won Ironmman on to take third at Buffalo Springs 70.3, then a win at 70.3 Lake Stevens—all part of her ramp-up to the Hawaii Ironman in October. As to her Australian-designed bike, Peter Teschner is a respected name in Australia in road and track-racing circles, and the Aerowave TR is a truly marvelous bike from an aero standpoint, with its own curved seat tube that keeps the rear wheel tucked away.
T R I AT H L E T E M A G . C O M
A Frame Teschner Aerowave TR, 53cm B Fork Teschner all-carbon Aero C Headset Full Speed Ahead Orbit IS, 1 1/8” D Aerobar Full Speed Ahead TriMax Carbon, Racing Bend extensions E Groupset Shimano Dura-Ace, 1123 cassette F Crankset Shimano Dura-Ace, 53-39 G Wheels Xtreme G-Force Elite tubular disc, Matrix Elite front tubular H Tires Clement Strada TT front 700c x 22mm front (and spare), Vittoria EVO-KX, 700 x 21mm rear I Pedals Shimano Dura-Ace J Hydration XLAB Flatwing, Profile Design Kage K Saddle Selle Italia LDY
Jay Prasuhn
For more on the Aerowave TR, visit teschnergroup.com
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GATORADE ATHLETE
GATORADE ATHELETE OF THE MONTH
Vinnie Monseau
ON THE WEB
trigeek.com Just what triathletes need—something to occupy even more of their time. If you really want to upset your spouse, log on to trigeek.com and in less than 20 seconds you’ll have an account set up.
Monseau is also an active member on the USAT regional board where he strives to increase triathlon participation in his community. And in his free time, when he’s not racing or training, he is a volunThe name isn’t misleading at all. This site is intended for geeks only. If you’ve ever been called “cool” or you played varsity football, then you should probably stay away. Trigeek.com is a free online training/life log, where you can document everything that happened on a given day. Once you enter all the information, it’s saved into your account and
teer race organizer for local triathlons. “As a doctor, my goal is to set a good example for my patients. If I’m telling them to take care of their bodies, I must do the same,” he says.
Triathletemag.com poll Did you watch the 2007 Tour de France coverage?
Yes, to the exclusion of training, eating, sleeping 53% Sometimes, if there were no Battlestar Galactica reruns on TV 23% No way, cyclists are snobby crybabies 14% Tour de What? 9%
you’re ready to log your next day’s details. There are four tabs where you can enter all your data. You can log anything from caloric intake to quality of sleep, as well as every nuance of your training sessions. Best of all, any previous day’s logs can be accessed with one click of the mouse. You can even download your saved data into a spreadsheet so you can show your friends just how cool you are. For more previous links of the month, visit triathletemag.com and click on Site of the Month on the left-hand navigation pane. 48
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Courtesy of trigeek.com
A three-time collegiate All-American wrestler, 38-year-old Vinnie Monseau is also an accomplished triathlete as a fourtime member of Team USA, a five-time USAT All-American, a three-time winner of the 35-39 age group at St. Croix 70.3 and a six-time Ironman finisher. “Although I enjoyed running during my time in college and medical school, I found it rather boring,” says the emergency-room trauma doctor. “I needed something new and challenging.” After his first triathlon, where Monseau wore his goggles upside down, he forgot all about running and decided to train solely for triathlons.
Courtesy of Vinnie Monseau
MORGANTOWN, W.V. By Marni Rakes
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INDUSTRY PROFILE
Courtesy Inside-Out Sports
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Cid Jr. with his mother and daughter in Kona.
Cid Cardoso Jr. and Inside-Out Sports By Brad Culp
We all know the American dream. A couple comes to our country from a faraway place, opens a business, raises a family and passes the family shop down to their children. Founder and co-president of Inside-Out Sports, Cid Cardoso Jr., is living that dream . . . sort of. After opening the first of Inside-Out’s shops in 1994, Cardoso convinced his parents (then living in Rio De Janeiro, Brazil), to come to Raleigh, N.C., to help him run the new family business. The Cardoso family went about the American dream in a rather unconventional way— the son started the business, then brought in the parents—but so far it’s working out well. Inside-Out Sports just opened their second retail store, in Charlotte, and is considering expanding its headquarters, outside of Raleigh. The entire family has quickly become addicted to triathlon, and to date the 50
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three of them have finished a combined 26 Ironman events (Cid Jr. has accounted for 18 of those). Inside-Out’s claim-to-fame, aside from being one of the largest retail stores in the country, is its omnipresence at Ironman expos. If you’ve ever shown up 12 hours before an Ironman race with a flat tubular, chances are Cardoso and his crew of mechanics was there to save the day (it’s happened to me three times). According to Cardoso, their relationship with North America Sports began in 1997, when he received a fax from the folks at Ironman asking him if he wanted to bid on exclusive expo rights at Lake Placid. “I thought it was nuts at first. I didn’t think it could possibly be profitable,” Cardoso said. “But we eventually decided to give it a try and we did pretty well our first time out.” After that first year, Cardoso and his team became committed to the Ironman expos and now you’ll find an oversized Inside-Out tent at just about every 140.6mile race out there. “The expos are always kind of crazy,” Cardoso admits. “But it
T R I AT H L E T E M A G . C O M
gets easier with experience.” The Cardoso clan has become so efficient that at this year’s Ironman Lake Placid, both father and son managed to work the expo AND do the race. Cardoso hasn’t been hesitant to usher in the next generation of triathletes either. His 9-year-old daughter (the oldest of three children) has already completed her first triathlon and aims at doing more. This season, the family would like to find a race in which all three Cardoso generations could compete. There aren’t too many families with that kind of lineage in a sport as young as triathlon. While Cardoso is very competitive on the racing circuit (he won the North Carolina points series last year) he is less competitive on the business side—at least in terms of growing the sport. “From the beginning it was about making the triathlon pot bigger,” Cardoso said. “I’m happy when I see other shops spring up. That’s what spreads the sport and it’s ultimately better for all of us.” Look for the Cardoso family at your next Ironman event, or visit their Web site at insideoutsports.com.
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NA SPORTS North America Sports congratulates all the pro and age-group winners in the early 2007 season races. 2007 Ford Ironman California 70.3 Pro Men Andy Potts 3:59:59 Jens Koefoed 4:03:43 Lewis Elliot 4:09:53 Pro Women Kate Major 4:26:15 Dede Griesbauer 4:31:46 Becky Lavelle 4:33:03 Men 18-24 Benjamin Guss 4:22:13 Christopher Burnham 4:27:29 Brian Monaghan 4:29:04 Men 25-29 Mac Brown 4:15:38 Cesar Valera 4:17:45 Alex Mroszczk-McDonald 4:18:27 Men 30-34 Tim Hola 4:20:31 Steve Johnson 4:20:35 Andrew Ferguson 4:24:51 Men 35-39 Kelly Williamson 4:16:04 Peter Abdinoor 4:26:05 Michael Montgomery 4:26:21 Men 40-44 Albert Boyce 4:20:28 Grzegorz Zgliczynski 4:23:22 Chris Morgeson 4:30:13 Men 45-49 Kyle Welch 4:35:42 Dan McClusky 4:38:14 Larry Black 4:39:51 Men 50-54 Kevin Keenan 4:43:43 Kim McDonald 4:46:56 Dean Harper 4:48:36 Men 55-59 Robert Heineman 4:49:24 Brian Barr 4:53:23 Chris Johnson 5:08:34 Men 60-64 Denis Honeychurch 5:29:31 Steve Roberts 5:29:32 Dennis Kasischke 5:32:11 Men 65-69 Bruce Buchanan 5:26:38 Richard Clark 5:46:16 Dave Stuart 5:46:40 Men 70-74 Art Fredericks 6:41:26 James Hansen 6:47:52 Women 18-24 Laura Coombs 4:53:22 Sara Nelson 5:06:44 Hannah England 5:17:34 Women 25-29 Kristin Hilger 4:49:56
Heidi Veramme 4:51:24 Marit Chrislock-Laute 4:53:05 Women 30-34 Kelly Liljeblad 4:51:42 Beatrix Blattmann 4:52:09 Marta Lewinski 4:57:17 Women 35-39 Shawn Chapler 4:43:43 Kim Bruce 4:53:22 Jeannie Samson 4:57:22 Women 40-44 Britni Bakk 4:58:58 Anim Swart 5:00:17 Elizabeth Daubner 5:13:20 Women 45-49 Sue Dean 5:09:24 Joan Ellison 5:11:21 Carol Smolsky 5:14:31 Women 50-54 Kimberlee Rouse 5:06:37 Jeri Howland 5:26:58 Vickie Alexander 5:29:59 Women 55-59 Betsy Laflame 5:51:58 Beatrice Van Horne 6:01:44 Melodie Cronenberg 6:36:28 Women 60-64 Amy Fredericks 6:03:23 Karin Bivens 6:35:08 Kathryn Crul 8:45:06 Women 65-69 Jan Miller 6:48:04 Peggy McDowell-Cramer 7:26:18 2007 Ford Ironman Arizona Men Pro Rutger Beke 8:21:14 Tim Deboom 8:26:04 Michael Lovato 8:37:29 Women Pro Heather Gollnick 9:36:40 Joanna Zeiger 9:37:29 Katja Schumacher 9:44:14 Men 18-24 Frankie Benavidez 9:54:48 William Boylston 10:23:28 Alex Jones 10:26:51 Men 25-29 Nicolas Hemet 9:32:19 Anthony Toth 9:37:49 Scott Bowe 9:46:33 Men 30-34 Edward McDevitt 9:40:47 Dan Seluk 9:49:46
Pierre Hubert 9:50:13 Men 35-39 Kevin Dessart 9:31:37 Vladimir Figari 9:40:00 Mark Brooker 9:41:12 Men 40-44 David Jones 9:48:09 Paul Meade 9:49:26 Mark Prinzel 9:51:11 Men 45-49 Geoff Cleveland 10:07:50 Wolfgang Schmidt 10:24:24 Tony Adams 10:25:24 Men 50-54 Gregory Taylor 10:11:54 Brian Smallwood 10:50:45 William TotherowBeardsley 10:50:58 Men 55-59 Richard Feuille Jr. 11:08:17 Donn Ritchie 11:16:08 Robert Heineman 11:25:07 Men 60-64 Tom Chiotti 12:22:56 George Demetrulias 12:36:35 Steven Norman 12:59:34 Men 65-69 Shoji Nakano 13:18:49 George Amundson Jr. 15:31:47 Ralph Dobson 15:34:41 Men 70-74 Roger Daniels 14:20:59 Cliff Eggink 16:22:22 Wayne Black 16:31:16 Men 75-79 Lew Hollander 15:24:34 Women 18-24 Sara Nelson 11:01:34 Kathy Rakel 11:46:42 Erin Beresini 12:01:17 Women 25-29 Molly Zahr 10:18:54 Rebecca Fiaherty 11:18:30 Chrissie Novak 11:22:39 Women 30-34 Kelly Lear-Kaul 10:14:24 Miranda Alldritt 10:16:31 Wendy Mader 10:38:36 Women 35-39 Jennifer Chalmers 10:42:10 Christine Dunnery 10:54:57 Julianne Fiocca 10:55:32 Women 40-44 Lisa Preeg 11:08:47 Diana Noble 11:09:10
Katy Rosane 11:19:05 Women 45-49 Kelly Molaski 11:07:01 Rikako Takei 11:22:02 Maria Ladd 12:08:51 Women 50-54 Mary Johnson 11:57:37 Cathy Tibbetts 12:04:07 Judy Lambert 12:04:52 Women 55-59 Susan Shafer 12:50:34 Barbara Beutler 12:54:28 Women 60-64 Cherie Gruenfeld 13:20:30 Joan Edmonds 16:20:38 2007 Ford Ironman Florida 70.3 Pro Men Craig Alexander 3:50:27 Simon Lessing 3:53:47 Luke Bell 3:54:18 Pro Women Katja Schumacher 4:28:28 Karen Smyers 4:34:06 Tine Deckers 4:36:31 Men 18-24 Giovanny Marmoi 4:24:54 Brian Monaghan 4:29:06 Tim Fuller 4:33:01 Men 25-29 Rick Fesler 4:19:15 Ben Greenfield 4:22:38 Rafael Sousa 4:23:22 Men 30-34 J.J. Bailey 4:09:28 Gary Gurgold 4:18:39 Ryan Stoffer 4:24:13 Men 35-39 Andres Munera 4:28:26 Mike Easterling 4:29:27 Rick Mann 4:29:54 Men 40-44 David Ciaverlla 4:29:16 Paul Gompers 4:30:25 Mike Vance 4:33:24 Men 45-49 Laurent Cali 4:35:50 David Rowland 4:41:13 Bruce Geise 4:44:20 Men 50-54 Jon Brown 4:52:31 Charles Lynch 4:56:39 Kurt Korn 5:01:42 Men 55-59 Luis Ribeiro 4:56:26 David O’Neill 5:01:21 Andrew Loeb 5:12:03 Men 60-64 Jerry Huhn 5:45:49 Glenn Guadi 5:56:36 Charles Plaskon 5:58:35 Men 65-69 Paul Reback 5:54:55 Karl Wentzel 6:08:13 Fox Ferrel 6:11:36
CHECKING IN Men 70-74 Errol Lassiter 6:22:26 William Silver 7:46:40 Women 18-24 Ariane Monticeli 5:00:40 April Gellatly 5:02:18 Marni Rakes 5:09:27 Women 25-29 Chrissy Parks 4:47:07 Christine Kenney 5:08:28 Maggie Gresio 5:09:40 Women 30-34 Caroline Walden 4:49:47 Deanna Huggett 4:50:31 Catherine Lee 4:51:58 Women 35-39 Ann Ciaverella 4:54:17 Jenny Garcia 5:00:17 Iona Mackenzie 5:01:09 Women 40-44 Cassie McWilliam 4:38:58 Kris Kester 4:53:35 Linda Robb 4:54:00 Women 45-49 Lauren Smith 4:50:37 Gaye Gould 5:05:28 Jennifer Ditchfield 5:17:06 Women 50-54 Linda Musante 5:34:02 Patricia Shafer 5:42:25 Linda Lynch 5:48:17 Women 55-59 Kathleen Curtis 6:23:47 Linda Page 6:41:15 Anne McNerney 6:48:33 Women 60-64 Fredericka Rapp 6:10:36 Babette Kulka 7:22:34 Women 65-69 Annette Frisch 6:54:03 Sheila Isaacs 7:37:21 2007 Ford Ironman Coeur d’Alene Pro Men Victor Zyemtsev 8:33:32 Tom Evans 8:34:34 Michael Lovato 8:40:39 Men 18-24 Brenden Halpin 9:48:09 Cameron Chestnut 10:05:13 Ryan Weeks 10:19:16 Men 25-29 Mac Brown 9:24:31 Ben Cotter 9:38:43 Chris Williams 9:46:23 Men 30-34 Michael Egan 9:35:00 Bob Shebest 9:42:04 Staffan Westerberg 9:50:45 Men 35-39 Mike Edwards 9:33:41 John Dils 9:42:34 Christopher Joly 9:48:25 Men 40-44 Albert Boyce 9:30:43
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Patrick Cassidy 9:44:34 Keish Doi 9:57:44 Men 45-49 David Lyon 10:09:00 Eric Glaus 10:17:45 Torsten Erfurt 10:23:03 Men 50-54 Michael Davis 10:39:33 Mark Andre 10:40:59 Al Mayer 10:47:03 Men 55-59 Derek Case 11:06:01 David O’Neill 11:16:30 Michael Godfrey 11:26:33 Men 60-64 Jack Boyster 12:17:59 Vic Birtalan 12:38:11 Dick Weinbrandt 12:46:35 Men 65-69 Bill Mellow 15:17:26 John Holman 16:53:51 Men 70-74 Mike Laramie 14:07:43 James Hansen 15:15:12 Women 18-24 Nicolle Clutter 10:59:16 Heather Pryor 11:18:37 Elizabeth Trapp 11:46:13 Women 25-29 Haley Cooper 10:42:57 Solette Kummer 10:43:08 Alisa Gardner 11:12:55 Women 30-34 Kim Young 10:27:55 Staci Studer 10:44:48 Katie Frauts 10:55:55 Women 35-39 Amy McGrath 10:43:43 Kaylee Uibel 11:10:36 Sonja Doherty 11:15:03 Women 40-44 Cynthia Krass 11:22:38 Laurie Thatcher 11:23:12 Patricia Cohen 11:33:58 Women 45-49 Susan Marr 11:39:10 Bonnie Grundman 11:51:58 Julie Tooth 12:24:07 Women 50-54 Kathy Headlee 11:49:54 Julie Groo 12:05:55 Cathy Tibbetts 12:06:59 Women 55-59 Patricia Banks-Evans 14:07:43 Nancy Larson 14:09:26 Criswell Guldberg 14:58:23 Women 60-64 Chris McCambridge 13:10:46 Donna Messenger 15:10:55 Women 65-69 Gerri Lewerenz 16:44:00
OCTOBER 2007
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The college scene By Brad Culp
In the first installment of Triathlete’s new section that keeps tabs on collegiate tri, we’ll take a look at what’s happening on campus and which athletes you need to look out for in the future. While the numbers of collegiate triathletes are soaring, the winning times they’re
COLLEGE SCENE
posting are plummeting. This year’s overall champion at USAT Collegiate Nationals, Kevin Collington, from the University of Florida, crossed the tape in 1:52, a time that would win just about any Olympic-distance race that Matty Reed isn’t racing. And an overwhelming number of coeds like Collington are earning their pro cards while they accumulate credits. Aaron Kamnetz, a junior at the University of Wisconsin and a profession-
al triathlete, feels the elevated competition at the collegiate level will ultimately serve the sport well. “I think it encourages the rest of the triathlon community,” Kamnetz said. “Some pros get to train all day and have little else to do. We train like they do and we have to deal with classes as well. I think it shows people what’s possible if you really want something.” Kamnetz’s teammate, Eric Bean, another professional, made a name for himself at last year’s Nevada Silverman. Bean was a member of the prestigious Inside-Out Sports team, who won the relay event and nearly walked away with a $100,000 time bonus. Bean posted the second-fastest bike split of the day only behind only Olympic gold medalist and former pro cyclist Tyler Hamilton. While athletes like Collington, Kamnetz and Bean are in it for the competition; plenty of others race for the fun. And what’s more fun than creating some conference rivalries? This year, collegiate triathletes, with help from USAT, have set up a number of collegiate conferences, each with their own race series and points champion.
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Edward Parks
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Courtesy U.S. Multi-Sport Team
PARTICIPANTS: 1600 RESTAURANT OF CHOICE: Triple J's BEST BEER: Triple J Red Raider 5.2%
Buffalo Springs Lake Triathlon 70.3
RACE DIRECTORS: Mike and Marti Greer LOCATION: Buffalo Springs Lake in Lubbock, Texas DATE: June 25, 2007 YEARS RUNNING: 18 DISTANCES: 70.3 Half Ironman and sprint distance WATER TEMPERATURE: 77 degrees F AIR TEMPERATURE: Upper 80s to low 90s
When you drive to an event you realize just how big this country is, and Texas felt like a country all its own. Every destination is unique, be it the folks, climate, culture or location. The first Texas stop was for a protein load in Amarillo at the Big Texan for the 72ounce steak. That’s culture. The 70.3 course is based out of Buffalo Springs Lake just east of Lubbock. Don't let the flats fool you! This course is mostly in a canyon area with a number of great climbs and fun downhills. There is nothing like the sound of aero wheels haulin' ass. Enjoy your event travels, H&W usmultisport.com
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CLUB PROFILE
Refuel • Now with C2 MAX higher-octane carb blend Courtesy Tacoma Center YMCA
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Tacoma Center YMCA, Washington state On those rare days when it’s not raining in the Pacific Northwest, you might find a group of over 100 athletes from the Tacoma Center YMCA out on the roads—many getting ready for their first triathlon. “Our meetings focus on triathlete development,” said program director Monique Lance. “We welcome all ability levels and appreciate the diversity of
training with first time to experienced triathletes alike.” The club was started eight years ago with only a handful of members and has since grown tenfold. Members focus on all sorts of races, but many choose the Federal Escape Triathlon as their A event. This season, the group hosted its own indoor sprint triathlon to raise money for local scholarship programs. Membership in the program is free for all YMCA members, so if you’re in the area, check out the club at ymcatacoma.org.
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Get a grip 6 essential tips for your best-ever race By Mark Allen
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Have you ever had this experience? Your training went well, you set PRs in every key workout and you even worked through your list of to-do items in record time—but you ended up having a terrible race anyway. Or maybe you’re familiar with this scenario: you’ve beaten your training partner in just about every workout, but then he or she served you notice on race day by easily pulling away on the first hill on the bike course. The list goes on. We train so that when a big race comes we are ready and have the results that our fitness should allow us to have. But this does not always happen. And while there is no failsafe method to guarantee your best day when it counts, there are a few steps you can take to maximize your chances of being the one to pull away and cap your list of training PRs with a great raceday performance. The core of any great race starts with your training. And, of course, what you do just prior to your race and then during the event itself will have a tremendous impact on your performance. Spelling out the details of these two areas could fill the pages of this magazine for the next 10 years, but there are a few steps you can take regardless of the training program you are following right now to help boost your chances of achieving your goals.
1. Overdo distance and under-do speed
still holding back a percent or two from your maximum capacity. Instead, schedule just two intense speed sessions per season: one in the spring prior to your first race and then one more three to six weeks out from your key race. Bottom line: Don’t give your maximum effort every week. If you do, I guarantee you your ideal race will not happen.
OVERDOING DISTANCE: You are an endurance athlete. What you need most is endurance. Within your grab bag of favorite workouts should be one key swim, bike and run workout that stands out above all others. This is going to be a session that pushes the limits of your current endurance and transforms 2. The taper your body’s perception of whatever distance your race is going to Just about every athlete alive knows how important tapering be and brings it into the realm of possibility. Do this workout down for the big event is, but very few actually do it. I’ll chalk once during your off-season buildup, and then do it again in the the reasons up to pre-race anxiety and wanting to do one last big summer far enough out (four to six weeks out) from your key effort to make sure everything is in working order. Note, howevrace so you won’t experience any residual fatigue from it. er, that you really don’t want to test yourself in any big way once UNDER-DOING SPEED: This is not necessarily a you get into the final two to three weeks before your biggest race. call to do shorter sessions or less Train . . . yes. Do speed overall speed work but to make . . . yes. But save that Any negative effect that feeling bad work sure that your absolutely best really great performance might have on your race will be for race day. Store it up speed effort is on race day and accentuated by placing importance and have confidence in not on the group ride the month before. It means going as fast as on having to feel good to race well. your fitness and the work you can in your speed work, yet you’ve put in. T R I AT H L E T E M A G . C O M
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3. Sharpen up This is the one easy test you get to do to alleviate the nerves and let just enough steam off to hopefully prevent you from overdoing it. This will be your final main speed session to shake the bugs out before you go into cruise mode for race week. For swimming, it should be a set of 4-8 x 100 with each of the 100s at close to top speed but relaxed. The rest interval should be 50100 yards/meters of very easy swimming plus another 15 seconds once you reach the wall before starting the next 100. For cycling, the workout is going to be 6-8 x 1-minute fast with another 30-60 seconds very easy recovery in a low gear spinning. Again, the fast segments should be near top speed but relaxed. This serves two purposes. The first is to prevent you from going completely all out and taking the top off your energy reserves for the race. The second is that it patterns into your body the ability to go fast but to still stay relaxed. This uses up significantly less energy over the long haul than it does to go fast and remain tense. For the run, the perfect sharpening workout consists of 1-1.5 miles on the track (preceded by a warm-up and followed by a cool-down) where you accelerate to near top speed during the straights and then float at an easy pace through the curves. Again, this activates all the energy systems but is about as low of 58
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a stress on the body that a fast workout can be. And since you are only running the straights fast, there is little chance you will try to sneak in one more 400 PR.
4. The last three days These are the most important days leading up to your race. Three days out, complete a swim, bike and run workout with each sport done basically one right after the other. Do the workout in the morning and have the total workout length last between two to three hours. This is going to help deplete your glycogen reserves a bit, after which it will be time to fuel up for the race. It takes roughly 72 hours to replenish all your glycogen as well as to hydrate (covered in the next tip). Two days out from your race is the time for total rest: no workouts, and get as much sleep as you can. Go to bed early and sleep in. The rest you get the night prior to your race will have very little influence one way or the other on your performance, but the night two days prior can have a significant impact, so stock up. Then the day before your race, do a very short swim, bike and run workout with about 500m of swimming, 30 minutes easy on the bike and another 10-15 minutes jogging. You can do some accelerations up to race pace that last a total of about five to 10 seconds窶馬othing strenuous.
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• SECOND TIP: you don’t have to feel great during the race to have the race of your life. In fact, you could feel bad the entire day and still come up with the race of your dreams. Any negative effect that feeling bad might have on your race will be accentuated by placing importance on having to feel good to race well. • THIRD TIP: eating, drinking and pace are the three most important variables that you can work with to maximize your body’s ability to keep going. Reach for those first if you are feeling like you need something extra or that your energy is dipping. Eat a little to get energy, drink a little to make sure you are hydrated and slow your pace down just about a half a percent so you relax for a moment and see if this brings things around. • FOURTH TIP: the most important element overall is going to be your attitude. With a positive attitude miracles can occur. With a negative one, disaster is certain. The catch is that in the midst of going as fast as you can and having 5. Eating and your body going into full drinking While there is no failsafe method to mutiny over it, a positive Three days out is the time to guarantee your best day when it attitude can be just about start loading up for your race. counts, there are a few steps you impossible to conjure up. Humans are not like camels. We Think no can take to maximize your chances Solution? cannot absorb big volumes of liqthoughts. Yes, stop that of capping your list of training PRs brain of yours from getting uids. We need to stock up over with a great race-day performance. in the way of what you are time, sipping as we go. Sports drinks work well in addition to trained to do. Have no water to give you both calories and fluids. thought. Have you practiced it? Can you do it under presFood is the same. Lots of snacking and smaller meals is the best sure? This simple skill will help take you past impossible way to approach your meals in the final three days. Big portions moments when your logical brain is telling you your goal will slow your body down and cause insulin to be released, which is way out of reach. It keeps you on track when thoughts will turn off your fat-burning aerobic engine. The same amount of would derail your efforts. Simple yet powerful. calories spread out over a day will not have the negative effects of There you go. Now you are ready to have the race of your a big binge. You can skew your calories slightly more toward car- life. Enjoy! bohydrates, but don’t forsake good oils and protein. You will need some of these as well to race at your peak. Mark Allen is a six-time winner of the Hawaii Ironman. For information about Mark’s speaking availability, please call 8006. Race-day secrets 994-5306. To learn about his state-of-the-art triathlon-training Ah, just what you’ve been waiting for. programs or the sports drink he has developed in conjunction • THE FIRST TIP: realize that no race will ever go as with infinIT Nutrition, check out markallenonline.com. For planned. Have this be part of your race strategy, and be more information on Allen’s next Fit Body, Fit Soul seminar go prepared to deal with the unexpected. to shamanism.com. 60
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By Jay Prasuhn
Ironman world champion is ready to defend in Kona
THE REMATCH
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In 2006, Germany’s Normann Stadler attacked from the very start of the Ford Ironman World Championship in Kailua-Kona, Hawaii, powering through the swim with the lead pack and then, fearless, riding to an insurmountable advantage on the bike. He would hold off a charging Australian named Chris McCormack on the run to take the win. The victory underlined the magnitude of his 2004 Kona victory, proving he was no fluke. Below, the reigning Ironman world champion talks in a Triathlete exclusive about doping, defending his Hawaii title and, of course, the Normann versus Macca, the rematch.
Triathlete: How did your win in Hawaii in 2006 compare to your first win in 2004, especially considering that Chris McCormack was merely 71 seconds back? Stadler: I had a perfect day. Without my perfect day, Chris would have won; he was so close. I had my best swim, my best bike and my best run. It was a lucky day as well. Winning once is good. Winning twice is special, more valuable than the first.
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What about your much-publicized rivalry with McCormack? I know what happened in Hawaii, how it started, the interview with you guys [in a post-Hawaii 2006 interview with Triathlete managing editor Cameron Elford for triathletemag.com, Stadler accused McCormack of drafting on the bike]. It really started with the press conference after the race when [McCormack] was asked who’s the best athlete in the world, and he said, “I’m the best athlete in the world.” And I was sitting next to him and had won Hawaii just hours before. That’s how it started with the “Yeah, he was cheating.” But I don’t care if he was cheating. I won Hawaii and he was second with his best race ever in Hawaii. Years ago he couldn’t finish Hawaii, and now he was second. He’s a world-class athlete in any distance, and I respect him as an athlete. But I told him before that I don’t like how he’s talking before the race. It’s still what I think, that he’s talking too much. He doesn’t need to talk, he’s a good athlete. Am I to take it that it was the fact he was making that statement right after the Hawaii Ironman, where he didn’t win— that doesn’t sit well with you? Exactly. And he was talking about how he’s the best runner in the world, but next to him is Rutger Beke, who out-split him . . . so how can you say that? He was second over the three disciplines. That’s enough. He beat Faris [Al-Sultan, the 2005 Kona champion], he beat all those guys. But I had my perfect day. When he was talking about his race in Dubai against Faris [where McCormack handily beat Al-Sultan in the early-season contest], he said, “Let’s bring Normann; he’s next. . . . Any race Normann enters, I will be there and I will kick his ass,” and blah, blah, blah. Then Kurt Denk offered him a lot of money to come [race against Stadler at Ironman Germany] and he said no. Why? Were you surprised or disappointed McCormack backed down from his offer to face you in Frankfurt? Neither. I knew it before. Hawaii is October. I don’t care what happens before. Every year it’s the same. Have you spoken with Faris about McCormack? Sure, sure. Macca sent Faris a letter, two pages, how he was beating him Dubai. Faris was thinking, “Why is he sending me a letter?” I don’t know.
Faris said he is going to make a point of not talking to Chris during race week in Kona, since Chris feeds off the talk. Do you think you’d do the same? For me, I don’t need talk for motivation. I’d do the same as I do every year. I’m relaxed, I will enjoy the island and will be 100 percent prepared for the race. That’s all I’ll do. T R I AT H L E T E M A G . C O M
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There was some talk about the fact you tossed aside the Hawaiian wreath, which has great symbolism with the local islanders, upon crossing the finish after your win last year, and that the locals performed a cleansing ceremony after the race to atone for your perceived lack of respect for the island gods. What really happened there? No one is talking about Chris when he said he didn’t care about the island gods, that he’d take lava home. I am glad they talked to me about what happened. I did a wrong thing, but I also told Ben [Fertic, president of the World Triathlon Corporation] that it’s very important to tell the athletes at the pro meeting what’s important for the island culturally. I didn’t know the crown is so important for the people. After eight hours, it was itching. I wasn’t comfortable while they took the photos, so I just took it off. Now, I know. Next time, I won’t give the Haku away. From a North American standpoint, things have been quiet from the Stadler camp; you passed on several races you’ve done in past years like Wildflower. We understand you’ll still do your annual pilgrimage to San Diego to prepare for Hawaii,
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but what was the reason for staying closer to home for the balance of this year? I did one middle-distance, one Olympic-distance race. At Ironman Germany I dropped out on the bike. After the first turnaround in the swim, I did a wrong move around the buoy and heard a “krrrrk” noise in my lower back. I was locked up. I couldn’t ride in my aerobars. After 150 kilometers on the base bar, I was riding like an old lady behind those other guys and said, “No, that’s not worth it.” So I stopped. It was just one of those days. But every year I was bad in Frankfurt, I won Hawaii. So, maybe. But the reason I stayed close to home is I had a lot of things I had to do with my new sponsors. If you find big sponsors, you have to do things for them. Another thing is I’m building my own pro team; I’m head of Dresden Kleinwort triathlon team, bigger than Tri Dubai. Dresden Kleinwort is an investment bank, part of the Allianz Group, a multibillion dollar company—they also sponsor the Frankfurt Marathon in October. It’s a team of young athletes. Like the guy who won Ironman Florida, Jan Raphael. It's this kind of quality of young athletes
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with potential, five or six of us, German and some international athletes. It starts in 2008, but we’ll have some guys in Hawaii this year. In light of all that happened at the Tour de France, is triathlon being looked at by potential sponsors as a more pure sport, making it perhaps easier to get sponsors? We have one of the best drug-testing systems for triathlon in Germany. In Germany, we are one of the most tested sports. There’s not much other popular sport around except cycling, and cycling is dying right now, and the next biggest endurance sport is triathlon. It’s getting bigger and bigger every year. And every marathon and triathlon in Germany is sold out; Frankfurt was sold out in eight hours.
I understand some people are trying to tie in your association with the team to the dismissal of T-Mobile team doctor Lothar Heinrich, who was accused of giving EPO to pro cyclist Jan Ullrich at the 1996 Tour de France. Yes. He was a friend of mine the last 15 years when I started triathlon, in Freibourg, which was my university. People were talking about, “Oh, Normann knows this guy.” Yes, I know him and still like him as a friend. But he never—ever—offered me anything. If you want to dope, you ask. If you’re weak, you ask someone to give you something. But they will never offer you something, and he never offered me anything. My new team, we spent about $100,000 euros to do our own team testing. So we get extra testing. Looking forward at Hawaii; it looks like the drafting box will move from seven meters to 10 meters. Is that something you’re happy about? I don’t care. If you have a seven-meter rule, it’s hard to ride legal. It’s more trouble to ride legal and watch race marshals and be scared to get a penalty, than to just race. That’s why I just do my own race. I’m scared to get a penalty for no reason. But I want to lead. Ten meters is good. Seven meters is drafting. So I’ll just do my race. That’s what you have to do, no time for playing around. Torbjorn Sindballe should be at the start, as well as Chris Lieto and Faris. Will that affect your race tactics? That’s what they try every year. Macca did 7:54 or 7:53 [at the Quelle Challenge Roth in Germany in June]. Those guys are fast; there’s no time for waiting. Me, I need a perfect swim like last year. The 4:18 was really fast with no wind. Maybe this year we’ll have wind, hopefully, with tough conditions, and we’ll have a completely different race. But if it’s not windy, fine. If they try to ride a 4:20 or 4:18, they can’t run. I’ll always try to go as fast as possible and cross the finish first. How would you find it if McCormack had a go on the bike? He will. I think he will—he has a big ego. He’s talking about how he trains hard on the bike. It’s good if it happens. Yet he does talk about how he has changed his racing tactics with a run focus. Well, I hope he goes on the bike; I need company! If he wins Hawaii on the bike, I’ll say, “Good work, Chris.”
You seem to have gotten the hang of the media and pressure of pre-race Hawaii, in comparison to a stressful 2005 race and eventual DNF. Yes. Now I have the agency that will do the work for me. If the press needs to talk to me I can do that, but not one magazine every day. And this year I’ll stay out of Kona. Two days before I will come into town. And then—race day. 66
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And of Peter Reid’s possible return? I never understood why he retired. The year before he was third; why should you stop being a professional? You have good contracts, you’re not old. Some guys would love to be top three. I think he’s still a great athlete. But I didn’t like how he talked about me before Hawaii last year [in an interview published in the November 2006 issue of Triathlete, Reid predicted that Stadler would not win again in Kona]. But it would be good, with him, and also with Tim DeBoom.
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Top shots nt work of the e images from the rece A few of our favoritn otographers world’s best triathlo ph
BY RICH CRUSE
Ed ite d by Ro be r t Mu rp hy
RENATA BUCHER
XTERRA Saipan in the Northern Mariana Islands March 17, 2007
I like this shot because of the trepidation you can see on Renata’s face. On a technical note, I could not have taken this image with my Canon gear—at least not without a lot of trial and error. This was taken on a manual with Auto ISO and my VR lens (image stabilizer). It was very dark in there. I was also getting eaten alive by mosquitoes. —RC
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BY DELLY CARR AQABA, JORDAN 2006 ITU World Cup March 10, 2006
The media bombards us by the hour with images of the Arab world. We make generalizations about how it all looks, how it sounds, how it all feels. Does sport ever figure in those images? Never. And that is a real shame. â&#x20AC;&#x201D;DC
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BY ROBERT MURPHY
LAURA BENNETT AND ANNABEL LUXFORD 2007 Hy-Vee ITU World Cup in Des Moines, Iowa June 17, 2007
The pros raced in the afternoon of an incredibly hot, humid day. This was one of those rare moments for photographers when I believe we all just wanted to drop our cameras. Part of you wanted to share in Laura’s joy and part wanted to help as the bodies collapsed across the finish line. —RM
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BY THIERRY DEKETELAERE Ironman France in Nice June 24, 2007
French Cancan dancers on the finish line? If that’s the standard then I am ready to start an Ironman myself. —TD
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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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BY THIERRY DEKETELAERE
SAINT-RAPHAËL, FRANCE XTERRA France May 27, 2006
This wild island on the Côte d’Azur inspired Hergé, the creator of the Tintin cartoon character. This magic place was also where athletes raced the first XTERRA in France. —TD
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BY JOHN SEGESTA
Swim start at the Los Angeles Triathlon September 9, 2006
I have to be honest here and share credit with Rich Cruse on this one. I was shooting the start of the next wave and noticed that Rich was pointed in the opposite direction and looking pretty jazzed about what he was snapping. I spun around and this is what I saw. â&#x20AC;&#x201D;JS 76
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BY JOHN SEGESTA
ANDY POTTS RACING ESCAPE FROM ALCATRAZ San Francisco, California June 4, 2006
I love the way his helmet wraps around his cheek bones. Like head gear for boxing. Together with the face he’s making, the whole thing says “epic battle” to me. And helping all this is the gritty character of the file: it was dark out with a heavy San Francisco fog, typical for June, so the image is super-granular. —JS 78
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MAN UP Exploring the character-performance link in sport By Matt F itzgerald // Photos by John Segesta 80
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A couple of years back the legendary running coach Joe Vigil wrote an article called “Anatomy of a Medal” that provided his take on why his star athlete, Deena Kastor, was able to capture a bronze medal in the 2004 Olympic marathon. Vigil provided lots of interesting details about Kastor’s running volume, altitude training and key workouts. But before he got into any of that he wrote about Kastor’s character. He identified several qualities necessary for success, including athletic maturity and showing integrity to one’s value system, which Kastor epitomized, in his view. This passage intrigued me. Vigil’s tribute to Kastor’s character contained a clear inference that character enhances performance. It is said all the time that sports build character, and who knows what we mean by that? But could it really be true that it also works the other way? I decided to investigate the question further.
GET A GRIP The first person I thought of in considering the characterperformance connection was Mark Allen (aka The Grip), who won the Hawaii Ironman six times between 1989 and 1995, but who, before that, lost the Hawaii Ironman six times and sometimes doubted that he ever would win it. The year he finally broke through, Allen met a Huichol Indian shaman named Don Jose Matuswa in Mexico. Allen became intrigued by the Huichol spiritual traditions and immersed himself in them, and they began to transform his attitude toward life. “One of Huichol’s philosophies is that they’re grateful just to be alive, because their life down there is very uncertain,” Allen says. Moved and humbled by the Huichol’s appreciation for the smallest things, he soon found himself letting go of many of life’s frustrations and anxieties and feeling happier for it.
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“If you think about it in our own life,” he explains, “when you wake up in the morning and you feel jazzed to be alive, you know your day is going to be great, because you can handle everything. But when you wake up saying, ‘Oh, God, this sucks, I don’t want to be here,’ you know what kind of day that’s going to be.” Granted, Mark Allen also trained better and harder than ever the summer before he finally won in Kona, but he gives this new, all-embracing attitude toward life equal credit for the razor-thin victory he achieved over Dave Scott in Kona in October. The two men rode side-by-side throughout the bike leg and ran side-by-side until the final miles of the marathon. “About halfway through the marathon Dave started really pouring it on, and I was barely able to hang onto him,” Allen recalls. “Before that pivotal moment in the marathon I had a ‘This sucks’ attitude. I didn’t want to be there. Dave was too strong. I was going to lose again.” Suddenly, however, Allen had a vision of Don Jose Matuswa and was reminded of his new attitude. “When that image came to me, all of a sudden I was happy just to be there,” he says. “I was with the best guy in the world. We still had 13 miles left to run. Right then and there I knew I had what it took to win.” With less than two miles to go, Allen broke away from Scott, and the rest is history. Mark Allen is aware that most Americans have a hard time relating to the Indian rituals and traditions that enabled him to make this breakthrough and facilitated many more astonishing performances over the next several years, but he insists that the 82
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essential point can be easily translated into simple, psychological terms. “If you have that perspective, where you’re just happy to be alive, then you can take challenges in stride and not get stuck by the tough moments,” he summarizes. The ability to smile in the face of suffering and difficulties— is that character? Could be. And if it is, then character is unquestionably a performance-enhancing quality.
A COACH’S PERSPECTIVE After discussing the relationship between character and performance with Allen, I next called Lance Watson to get a coach’s perspective on the matter. Watson coaches triathletes of all levels, from absolute beginners to world champions. Interestingly, he told me that, in its broad outlines, the course of Mark Allen’s character and performance development is not at all unusual. “I’ve observed a long-term development path in elite athletes,” he says. “In younger athletes there’s a complete obsession with every minute detail of the sport. They live and die by their performance in the last race, the last workout or even the last interval. Most of them have to go down that pathway—explore every nook and cranny of the sport in search of greatness.” It could be said that these young athletes lack character, to a degree, because they have limited mastery of their thoughts and emotions. They try to put positive thoughts and feelings in their heads by exerting absolute physical control over their performance on a purely physical level. They have not yet achieved the level of maturity that would enable them to sustain positive thoughts and
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feelings regardless of how they perform, a capacity that, ironically, “She stands on the starting line thinking, ‘Okay here we go for as Mark Allen discovered, actually enhances performance. another one.’ Meanwhile some of the younger athletes next to One can only improve for so long by purely physical means. her are practically having a nervous meltdown.” When they reach this limit, athletes must mature to continue moving forward. “In their late 20s, triathletes often plateau, start WHAT WOULD SARTRE DO? When they discuss the psychology of sport, athletes like butting their heads against the wall and maybe go through a little burnout,” says Watson. “Those who make it through and Allen and coaches like Vigil and Watson don’t sound much like eventually reach another level of performance are typically the traditional sports psychologists. They sound like existential philosophers. Mainstream sports psychology is highly empirical ones who find new meaning in their sport in their early 30s.” The new meaning Watson refers to is, I believe, the same atti- and technical. It’s all about employing narrowly focused techtude Mark Allen adopted at mile 13 of the marathon in the 1989 niques such as goal-setting and imaging to achieve specific benHawaii Ironman. Suddenly it no longer mattered whether he efits. Non-measurable qualities such as courage and spirit are won or lost. He still wanted to win, but he was happy simply to largely ignored, despite their obvious relevance to performance. Existential philosophy posits that humans have absolute freebe having the experience he was having. And that’s why he won. Watson has found that those fortunate triathletes who do dom to choose their own meaning for their lives and to either find new meaning in their sport tend to perform better because boldly fulfill these meanings or fearfully shrink from them. they loosen up and stop being afraid. “They don’t take so much Feelings of anxiety and discomfort overtake us in moments when anxiety to the starting line and learn how to let go of stuff,” he a critical choice must be made. The right thing to do is face up to says, again echoing Mark Allen’s words. “They may or may not these feelings and make the choice that is most consonant with take another step in their physical development, but they do take one’s personal values and ideals, no matter how hard it is. Mark Nesti is a reader in another step in their psychological development.” Manning up is refusing to let anxiety, fear sport psychology at York St. Watson’s wife, Lucy and suffering steer you away from what John University in England author of the book Smith, an elite runner, is a you know you really want as an athlete. and Existential Psychology and good example of the pheThe ability to man up is hugely beneficial to Sport. In my search for a better nomenon. “My wife is 40 performance, of course, and I also think it’s understanding of the characnow and she’s still winthe essence of character. ter-performance connection I ning races,” says Watson.
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called him up and asked him to explain the existential approach to the psychology of sports. “It’s about facing up to the discomfort that is associated with the sport experience, whether it’s the pain of racing, the grind of training or the entire lifestyle sacrifice,” he explains. “Confronting those challenges and the anxiety that is associated with it builds character. A lot of people talk about how sport builds character and they never quite articulate what that means. The existential view is that the encounter with anxiety that comes with facing up to challenges—repeatedly facing up to those challenges and going through them—strengthens the core of who you are.” Dr. Nesti is a good talker, so I let him talk. “Every time there’s a chance to step up—every time there’s an opportunity to move beyond where you are now, and the recognition dawns on you that that choice is yours—if you repeatedly say ‘no’ to these opportunities—if you make ‘no’ your typical response—that undermines your personality and character and makes you less of an authentic person,” Nesti says.“You become less of the real you.” “The idea is to become more and more authentic, which involves you fully engaging the question of why you should step forward. The more you do that, the more authentic you become, because you’ve gone through this process of wrestling with your own values and thought processes to make a decision.” Nesti’s words made a lot of sense to me. They reminded me of my own struggles to become better able to tolerate the sheer agony of racing—to overcome a tendency to wimp out and race below my maximum effort to spare myself the worst
suffering. My ultimate success in this effort came through precisely the sort of process of facing up and making a choice that Nesti described. The other thing I thought of as Dr. Nesti ran up my phone bill was the splendidly politically incorrect term “man up” that is used so often in sports these days. Manning up is refusing to let anxiety, fear and suffering steer you away from what you know you really want as an athlete. The ability to man up is hugely beneficial to performance, of course, and I also think it’s the essence of character. After all, isn’t that what we really mean when we use the word character? The raw courage to say “yes,” as Mark Allen said “yes” to the misery he had said “no” to previously on his way to winning the 1989 Hawaii Ironman?
FULL CIRCLE Now I fully comprehend why Joe Vigil credited Deena Kastor’s athletic maturity and integrity to her value system for helping her win an Olympic medal. Thanks to her courage and, yes, her capacity to man up, Kastor has made a career-long habit of studying her values and ideals and choosing to step toward them rather than shrink away from them every time anxiety and discomfort have told her there was an important choice to be made. Her rewards have been the development of a more and more authentic character and steady improvement as an athlete. This is something all of us can do. “Either you’re growing, and getting stronger, or you’re regressing,” Nesti summarizes. “You make your body stronger by challenging it, and the same principle applies to your spirit.”
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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
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LETTING
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Why Ironman champion Heather Fuhr, after 16 Hawaii starts, is stepping away from Kona By T.J. Murphy As the 2006 Hawaii Ironman began, familiar thoughts about how the women’s race might unfold hung in the air. One involved the dynamics of the run. No matter what occurred in the swim or bike, no matter what splits were recorded or who led through T2, the possibility remained that Heather Fuhr would run-rage her way into the race. She could shake off any time deficits accrued from a 65-minute swim or weak bike and, let loose on the run, factor into the women’s top five. Or better. In 1997, the San Diego-based Canadian burned off a 3:06 run to capture her one Hawaii Ironman victory. In the 2004 race, she would record another 3:06 to zip past the likes of Kate Major, Belinda Granger, Lisbeth Kristensen and Joanna Lawn to finish second, six minutes behind Switzerland’s Natascha Badmann. 88
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In 1998, Fuhr clocked an epic 2:51 marathon in her win at Ironman Switzerland. Last October, at 38 years of age, she was racing Hawaii for her 16th time. She had honored the race repeatedly with a seamless resilience, refusing again and again— despite painful losses of time to the leaders—to give up. Although not being able to see or even sense the women ahead of her who controlled the race, she beat down hopeless internal thoughts and raced full tilt. The Hawaii Ironman, held in Kailua-Kona on the Big Island, serves as an emotional conduit for the sport. It grabs us and won’t let go. Back in the day it was hard to imagine a Hawaii Ironman without a Scott Tinley, Mark Allen, Dave Scott or Paula Newby-Fraser in the mix. Each had sensational careers, and as fans and fellow participants, their presence was to our benefit.
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Their work at the front infused the event with alchemistical properties. Technically, triathlon is an individual sport, but on an emotional level it is more of a group effort, with dynamics similar to a cross-country racing team. The pain and toil is shared across the board, making it hard to see the best walk away when they decide to hang it up. Classy and courageous, Fuhr is one of those you don’t want to lose. If you’ve met her, you know the trademark personality: Wellspoken, blessed with a good laugh and not easily rattled. All of your expectations about what a small-town girl might be like, one who grew up near Edmonton, in Alberta, Canada, will surely be fulfilled. You will not be surprised when you hear about how much she likes to bake, or how she initially intended to be an accountant. If you’re cheering for her from the sidelines of a race, or volunteering at an aid station and passing her a sports drink, she will say “Thank you,” no matter any and all duress she may be experiencing. On her way to winning the 2000 Ironman California, Fuhr was seen obeying her see-a-penny superstition. Although 18 minutes behind the leader out of T2, she was seen stopping to pick up a penny. Twice. She went on to win the race. But Fuhr’s as tough as she is kind. She began making a name for herself in 1993, when she finished sixth in Kona in a time of 9:31:46. Her talent and work ethic have produced a lucrative career. From the Ironman series alone she has, to date, exacted
“I got to Kona. I simply wasn’t excited to be there.”
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15 wins from races around the globe. Like most Ironman-focused triathletes, Fuhr gave the most where the Hawaii Ironman was concerned. For 16 starts, she upped her training within a massive buildup, logging the miles and intensity necessary to drive her talent to a peak. In the races, Fuhr encountered every island bombardment: whipping sidewinds that could blow her off the bike, equipment frustrations, the mental and physical strain of having to mount a comeback, the heat and humidity. Not to mention the unbending pressure exerted by being in the spotlight during race week of an event twisted with overwrought nerves. Last year, Fuhr traveled to Kona to start her 16th Hawaii ironman. Things were noticeably not the same for her. “I got to Kona,” she recalls. “I simply wasn’t excited to be there. My training had been good, and it’s the biggest race of the sport, but I could feel that I just didn’t have it mentally.” Fuhr brushed off the nagging feelings and went about the business of being a professional triathlete preparing to compete in Kona. Gracious, punctual and upbeat, Fuhr is a commercial sponsor’s dream athlete. As usual, she showed up for her engagements showing no signs of stress or disenchantment, cheerfully appeared for myriad media requests and made her preparations for the race. Indeed, she is noted for her professionalism. Murphy Reinschreiber, an agent for many of the best athletes the sport has ever produced, including Fuhr, says she is distinguished in this arena. “Who was more of a professional than Heather? She’s incredibly well-organized and squared away. There are no distractions. No dramas. She’s smart, good-looking and can do everything but swim fast. Here’s a testament to her legacy: The only drama throughout her career came after the bike when she was more than 10 minutes behind the leader.” Fuhr says that in her case, it was this drama—having to come from behind year after year after year—that was one of the root causes of her waning motivation in 2006. “My preparation had been great,” she says. “But on the mental side of what I needed, my tank was empty.” After the swim Fuhr decided to drop out of the race. She first talked with her husband, triathlon coach Roch Frey. “I could have pushed through it,” Fuhr remarks.“But I didn’t want the pain. I was completely empty. Roch talked to me, making sure that I was dropping out for the right reasons. He wanted to make sure that it wasn’t just one of those bad moments that you can work through in an Ironman. I told him, ‘No, that’s not it. I just really don’t want to be here.’ It was an emotional decision, for sure. But later on, I didn’t feel bad about it. I knew I had made the right choice.” Fuhr has decided not to race in Kona this fall but left the future open to possibilities.“Right now, I don’t have it in me anymore to do the harder training necessary for Hawaii. I don’t have it in me to race it. But I’m not saying ‘never again.’” She adds that she enjoys training and racing and has no plans to stop competing, reporting that without Hawaii on the table, she’s enjoying the freedom to race events she was previously restricted from. “I won’t be one to ever officially retire,” she says. “I love the sport.” With her husband, she’s a regular at the Multisport School of Champions camps and has also taken an elite-athlete liason job for Ironman races in North America, a position formerly held by triathlon great Paula Newby-Fraser. Assuming she never returns to Hawaii, competitors won’t get a chance to use the tactic her agent felt would be the most effective defusing her remarkable run. Says Reinschreiber, “I always thought that the best way to hold Heather off would be to sprinkle a jar of pennies on the course.”
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2007 EVENT PROGRAM
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NAUTICA MALI B U Dear Triathletes,
Welcome to the 2007 Nautica Malibu Triathlon presented by Toyota!!! It is with great pleasure that we announce our new charity partner for the event – Childrens Hospital Los Angeles. Please join me in our efforts to help CHLA achieve their mission, which lines up so closely with MESP’s, as we try to make a difference in people’s lives. Whether in your own life, with the camaraderie and friendships you form while training for the event, the new friends you make on race day or the difference you make in children’s lives by helping to raise money for such a great cause, together we can make difference!! After touring the hospital, we decided to specifically target Childrens Hospital Los Angeles’ Saban Institute and their Pediatric Cancer Research Department. The research and breakthroughs that are being achieved right here on Sunset Boulevard, help children not only in Los Angeles but throughout the world. You will not only be racing alongside some of the greatest athletes in the world, famous celebrities from movies, television and music, but also a team of staff from CHLA and children from the Hospital. Cancer survivors are Living Proof of the great work they do. Thank you for joining us and welcome to the 2007 Nautica Malibu Triathlon! Take Care and Have a Great Time Working Out!
Michael Epstein Executive Producer
From Our Sponsors
For the past 11 years, we have enjoyed being a part of each triathlete’s experience at the Nautica Malibu Triathlon. The event perfectly represents our way of life here at Nautica® - athletic achievement, teamwork and philanthropy. Each year the Nautica Malibu Triathlon brings together a wide-range of athletes including professional and first-time triathletes, weekend warriors, challenged athletes, corporate teams Denise V. Seegal and annual celebrity participants including President and CEO David Duchovny, Felicity Huffman, William H. Nautica Macy, and Jon Cryer, to name a few. Each year, we are inspired by everyone who swims, bikes and runs for a good cause and would like to congratulate and thank everyone who has attended, helping to raise over $2 million for local charities. This year, we are excited to announce a partnership with Childrens Hospital Los Angeles so not only will you be touching the lives of your fellow athletes, but also of many deserving children here in Southern California.
Toyota is proud to continue our support of the sport of triathlon, and honored to join the Nautica Malibu Triathlon in its commitment to raising awareness and funds for Childrens Hospital Los Angeles. Through the years, this event has been a shining example of the powerful impact that sport can have on so many children and their families. One of Toyota’s key philosophies is continuous improvement, whereby making even small Randy Pflughaupt, changes to improve what you do can yield great VP Marketing Toyota Motor Sales results. We understand that endurance sport athletes of all abilities share this philosophy. The Nautica Malibu Triathlon is an exceptional event that enables athletes to challenge themselves in their training and racing not only to improve their own lives, but also to improve the lives of the patients and families served by Childrens Hospital Los Angeles.
In addition, the Nautica® team would like to give a heart-felt “thank you” to everyone at Michael Epstein Sports Productions – this event would not be possible without your incredible support and team effort. It has truly been a pleasure working together over the past 11 years and producing a successful event for a great cause!
With its spectacular coastal course, celebrity participation and corporate challenge rivalries, the Nautica Malibu Triathlon may also be the most enjoyable day of swimming, biking and running in the world! For many Toyota associates triathlon is much more than a sport we sponsor, it is a way of life. As a result, you will see dozens of Toyota athletes on the race course this year, swimming, biking and running for our health and for the health of others.
Ready to Race?! We will see you on September 16th for the 21st Anniversary of the Nautica Malibu Triathlon. Thank you for all your support and hard work!
Together with our friends at MESP, we commend each and every participant, fan, volunteer and donor for your role in making the 2007 Nautica Malibu Triathlon an event that will succeed in changing lives.
Sincerely,
We look forward to seeing you on the course on September 16! Sincerely,
Denise V. Seegal President and CEO Nautica
Randy Pflughaupt Vice President, Marketing Toyota Motor Sales, USA, Inc.
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U TR IATH LON 2007 NEW FOR 2007 Childrens Hospital Los Angeles On behalf of Childrens Hospital Los Angeles and the children and families it serves, I would like to extend our appreciation to the sponsors, participants and organizers who have made the Nautica Malibu Triathlon such a positive force in this community for more than two decades. You have made a difference, an enormous difference, in the lives of thousands upon thousands of children and their families, and you have our admiration and respect. The funds raised through the Nautica Malibu Triathlon this year will support the Pediatric Cancer Research Program at Childrens Hospital Los Angeles, which provides children in Los Angeles â&#x20AC;&#x201C; and throughout the United States and around the world â&#x20AC;&#x201C; with the benefit of new and successful therapies for the most serious pediatric cancers, like leukemias (blood cancers), brain tumors, retinoblastoma (an eye tumor), and neuroblastoma (a nervous system tumor outside the brain).
Richard Cordova, President and CEO of Childrens Hospital
We are grateful to the athletes, volunteers and others involved in making the Nautica Malibu Triathlon one of the premier events in sport. It is through your commitment, dedication and participation that the sickest children can be well. You have my best wishes for a marvelous day. Sincerely,
Richard Cordova President and CEO Childrens Hospital Los Angeles
Senta Georgia looking into a microscope.
Jessica Bailey, who was treated at Childrens Hospital Los Angeles for a type of cancer called Osteosarcoma, with her doctor, Stuart Siegel, MD, director of the Childrens Center for Cancer and Blood Diseases at Childrens Hospital Los Angeles.
Anat Erdreich-Epstein, MD, PhD with Melissa Millard. Dr. Epstein is doing research in cancer tumor angiogenesis.
Inside of the Childrens Hospital Emergency Transport helicopter.
Nurse Emily Higgins, RN, BSN, with an infant, in our Neonatal Intensive Critical Care Unit room.
Childrens Hospital Emergency Transport helicopter and the Emergency Transport Team moving an infant out of the helicopter.
As athletes are busy getting ready to participate in the Nautica Malibu Triathlon presented by Toyota, we want to give you a glimpse of what Childrens Hospital Los Angeles is all about. We treat thousands of young patients each year, each of them with their own personal story. Here's just one child to remember: Elizabeth Cerritos came to our hospital in 2004 and was diagnosed with a malignant brain tumor. Despite her challenges, she is still able to attend school and keep up with her amazing ceramic creations. Her story is truly inspiring, especially when you hear her extraordinary outlook on life: "Everyday I wake up and thank God for giving me a mother who sacrificed everything to stay by my side and make my life as normal as possible ... I'm thankful for my doctors and all the wonderful people who take care of me at Childrens Hospital Los Angeles. I believe in miracles because I have survived what a lot of others haven't and I feel that my story and my life is a miracle in itself". Thanks to all of the participants for making these miracles happen. They are truly making a difference in the lives of our young patients. See you in Malibu!
Elizabeth Cerritos
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DISNEY
Corporate and Entertainment Industry Challenge Thanks to all of the corporate and entertainment industry teams joining us in the 2007 Nautica Malibu Triathlon presented by Toyota! This year, 15 teams have pledged to race at the event including: The Walt Disney Company, Herbalife, DreamWorks, Amgen, Warner Bros, Bosley, Childrens Hospital Los Angeles, Variety, Neutrogena, Toyota, Lionsgate Entertainment, Strategic Vision Consulting, Yahoo!, Nestle and NBC Universal.
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速
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RACING AROUND THE GLOBE Up & coming Down Under
Racing the sun: Noosa Triathlon | 96
Noosa hosts the biggest multisport event Down Under
$50,000 bonus for Ironman Western Australia | 96 The 2007 Ironman Western Australia is offering $50,000 to the first person to break the Ironman world record. Also read why Busselton is the perfect postIronman holiday destination
Feature
Major Kate reporting for duty | 100 Triathlete catches up with Aussie star Kate Major to chat about life before Ironman, training, racing and San Diego
Training
Training through winter for Kona | 104
Aussie Chris Legh gives his best winter-training advice to prepare for one of the hottest races on the planet
At the back
A global phenomenon | 106
Triathlon continues to surge in global popularity
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Up & Coming
Previewing two early-season Aussie races
By Lisa Pringle
Racing the sun NOOSA TRIATHLON MULTI SPORT FESTIVAL OCT. 31-NOV. 4, 2007
past winners Olympians Sonia O’Sullivan and Craig Mottram; and the Ridleys Noosa Crit cycle, featuring Tour de France riders Robbie McEwen and Cadel Evans, with $50, 000 (AUD) for first past the post and a further $10, 000 in primes on offer. Many high-profile television, sporting and media personalities converge on Noosa during the festival, often hosting events such as the celebrity bartender evening, where a number of footballers and other sporting stars serve the beverages. Throughout the events, celebrities are often called upon as guest commentators; it’s little wonder spectator numbers swell to more than 30,000 with a total of 8,500 competitors across all events. Also, for a second year now, event organizers, USM Events, have aligned with the Michelob ULTRA London Triathlon to send the top three male and females finishers in London and Noosa to the reciprocal events, along with one lucky random age-group competitor. For additional information check out the event Web site at usmevents.com.au or tourismnoosa.com.au for other Noosa must do’s.
Big money
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Courtesy IMG/Sportshoot
The Noosa Triathlon Multi Sport Festival will celebrate its 25th anniversary on Nov. 4. The event is steeped in a rich and unmatched history. The festival is brought together with an irresistible mix of sport and entertainment coupled with sun, sea and surf. Noosa is situated in the heart of the Sunshine Coast in Queensland and is a smorgasbord of resort living for tourists year round. Boutique shopping, upmarket beachside restaurants and cafes, luxury accommodations and beautiful beaches, waterways and national parks make Noosa one of Australia’s most desirable destinations. It’s not hard to see why so many athletes choose the Noosa triathlon each year as a key event on their race schedule. Ask any Australian triathlete if they’ve done Noosa and you’re almost guaranteed an affirmative answer. The weeklong event culminates in one of Australia’s most popular triathlons, drawing 5500 athletes each year to the Olympic-distance challenge that also lures top professionals. In keeping with tradition, the race features an out-and-back course, ensuring the best overall swimmer, cyclist and runner wins. This could explain Aussie Craig Walton’s historic five Noosa titles and his course record. But it’s not all about the pro triathlon. There’s also a five-day festival of swimming, cycling, running and triathlon events for all ages, plus a beach volleyball skins tournament, two golf tournaments (celebrity and corporate), a massive sporting expo, corporate and VIP facilities, a Ms. and Mr. Noosa Model Search (yes, we are politically correct Down Under) and a serious afterparty event that you’ll also need to train for. Star spotting is another pastime in Noosa, and the main street is always abuzz late into the balmy evenings with people dining, sipping cocktails and strolling with their family and friends for an evening of ice cream and shopping. Supporting events on the program include the Eyeline 1000 Ocean Swim, with past winners including Olympic gold medallists Grant Hackett and Kieren Perkins; the Asics 5km Bolt, with
Race organizers of the Ironman Western Australia triathlon, IMG, have announced an $50,000 bonus to the first athlete to break the world record at this year’s race on December 2, 2007. The men’s world record, held by Belgium’s Luc Van Lierde, is 7:50:27 which he performed at the height of his career in 1997 in Roth, Germany, then the venue for Ironman Europe. The women’s record of 8:50:53 is owned by the great Paula Newby-Fraser. Fast times indeed, but Ironman Western Australia serves up a fast, flat course.
Courtesy USM
IRONMAN WESTERN AUSTRALIA DEC. 2, 2007
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THE VENUE
In addition to the 141 wineries in the Busselton and Margaret River region, just two hours north is Western Australia’s capital city of Perth, from where most athletes arrive and depart. Here you can relax on beautiful beaches just a few kilometres outside the city and enjoy a vibrant mix of dining, shopping, bars, restaurants, galleries, theatres and museums. Perth also boasts the scenic splendours of the Swan River and Kings Park. The Swan River is the perfect setting for a host of activities including sail-boating, picnicking, walking, jogging or cycling along the paths lining the river banks, parasailing, kite-surfing, jet skiing and catamaraning. The natural wonderland of Kings Park is also just a short stroll from the city center. Here you can take a walk through the towering treetops on the Federation Walkway, visit the State War Memorial from which you can enjoy spectacular views across the city and Swan River, explore the myriad of walking and cycling trails or visit the park’s tearooms and restaurant. Entry deadline for IM WA is Oct. 31, and record numbers are expected. Race organizers would also be happy to be $50,000 lighter in their wallet come Dec. 2.
Ironman Western Australia at a glance RACE DATE: Dec. 2, 2007 RACE DISTANCE: 3.8km swim, 180km bike, 42.2km run RACE WEB SITE: ironmanwa.com APPLICATION DEADLINE: Oct. 30, 2007 QUALIFYING SLOTS FOR HAWAII: 35 slots for the 2008 Ford Ironman World Championship
Courtesy IMG/Sportshoot
In 2006, race winner Jason Shortis clocked a time of 8:03 (the fastest recorded on Australian soil) in good conditions, and he is returning this year to try and better his mark. 2005 IM WA champion Mitch Anderson has also confirmed his entry to the event while negotiations are progressing with South Africa’s Raynard Tissink. Dallas O’Brien, director of triathlon for IMG, says that the $50,000 bonus is another way the race can add value for professional athletes. “Providing a bonus of this scale on such a fast course is an ideal way of offering professional athletes an extra benefit on top of their prize money—and to raise awareness of the race,” says O’Brien. The swim is a one-lap course that takes athletes around the Busselton Jetty and finishes in front of Barnard Park, where the transition area is located. The bike follows a three-lap course through the Tuart Forest and around Geographe Bay, providing a spectacular backdrop for competitors and spectators. The three-lap run is completely flat and winds along Geographe Bay. The average temperature in December for Ironman Western Australia is a mild 26 degrees Celcius. Ironman Western Australia has also been awarded an extra five qualifying slots to the 2008 Ford Ironman World Championship, taking the total to 35. The race is again expected to grow in numbers with a high level of interest from athletes in Europe, Japan and the USA. Almost 50 percent of the race field is made up of overseas competitors.
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the U.S.), two third-place finishes at the Ford Ironman World Championship in Hawaii and, this year, a win at Ironman 70.3 in California. Major also has several podium places on her resume at Ironman Japan, Ironman Australia, Vineman 70.3, Ironman Couer d’Alene, Wildflower and Eagleman. Triathlete checked in with Major to chat about her past and future in the sport.
Triathlete: Before triathlon, you were an accomplished squash player. What level did you play and what were your career highlights?
Kate Major: I played professionally for five years on the Women’s International Tour, with a top world ranking of 18. Some of my highlights were winning the Austrian Open, Malaysian Satellite, Swiss Open and getting to the quarterfinals of the World Open. I won three Australian junior titles and was also a member of the Australian team that won the world junior championships in 1995. But the most important highlight was meeting my husband, Jeff, at the Australian Junior Championships in Brisbane in 1991.
Major Kate strikes hard on triathlon duty Triathlete checks in with one of Ironman’s top players
By Shane Smith Australian Kate Major, 29, is no stranger to elite competition. Although she began her professional Ironman career in 2003 with a stunning second place at Ironman Australia, she had been a seasoned performer in top-level competition years before that. Both Major and her husband Jeff were professional squash players before she entered the triathlon world. Since then, Major has taken her second professional sporting career to the same height, with two Ironman wins (at Lake Placid and Arizona, in 100
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I liked the look of it, the challenge and the heat coming from the lava fields, as Hawaii was the first image of triathlon I had ever seen. It seemed to be a tough but achievable race that I would do one day, at least once. Triathlon interested me because it was different from anything I had done before, as I’d never done any swimming or road cycling. I had run for squash training but nothing longer than 21 kilometers. I got into triathlon to keep fit and try another sport for social and recreational purposes but never thought I would be where I am today.
In your first Ironman, in 2002, you were 10th overall at Ironman Australia and won your age group with an age-group record. You followed this up with a second place in 2003 in your first race as a professional, then finished third the following year. Take us through those incredible races. After competing in my first Ironman at Ironman Australia, I didn’t know if I really liked the sport as much as I thought I would. I did not feel the emotions that I saw on the Ironman videos, and I wondered if it was all it was cracked up to be. I decided that since I qualified for Hawaii, I should go and give Ironman one more shot. I am glad I did, as Hawaii was everything I had hoped and expected.
John Segesta/wahoomedia.com
Squash is a dynamic and anaerobic sport. What made you choose Ironman as your next sporting goal?
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“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
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After your initial Ironman success you travelled to the USA to further your career and met your now-manager Murphy Reinschreiber. How has your life changed since then? I no longer have to work part time to support my habit. Murph does the dirty work: negotiating my sponsorships and assists me in organizing my race schedule and appearances. This not only helps me financially but also frees my time so I can focus solely on training and racing, helping me to achieve better performances.
You were once based in Noosa on Queensland’s Sunshine Coast in Australia. Where do you spend most of your time now? Most of my time is spent training in North County, San Diego. Jeff and I live in a guesthouse in Rancho Santa Fe. We have miles of horse trails right outside our door for running (and to get lost on) and it is easy to get out east to ride, away from the coastal traffic. It reminds me of Australia as we actually have property to wander around on, unlike many condos and apartment complexes in surrounding areas, so we are very lucky to have it. But the most important feature of our guesthouse is that we have a garage for Jeff to store all his bikes and other toys (okay, maybe a lot of it is mine). We also have three others living with us—an old cross lab dog, Yeager, and two cats, Winky and Paws. When I am back in Australia
I spend the majority of my time on the Sunshine Coast with a family friend in Coolum, but Jeff and I are hoping to buy a house up there soon.
In 2004 and 2005 you finished third at the Ironman world championship in Hawaii. In 2005 you had the second-fastest marathon time ever in the lava fields. In 2006 you finished sixth. What were the differences in your preparation for 2006? 2006 didn’t start the way I had hoped. I got sick a few days before I was to compete in Ironman New Zealand and flew back to the States before the race even started. It took me a few months to get over that virus and chest infection and I believe this put me behind in my training for the rest of the year. Jeff would come into our room at 11 a.m. to wake me and I would think it was only 7 a.m. I could have slept all day and found it difficult to even get off the couch during the day in the weeks after returning from New Zealand. The final preparation for Hawaii was similar to the previous year, but I wasn’t firing on all cylinders as cleanly as I should have been. I did the best I could, and as my mum says, “That’s all you can do.”
What are you plans for this season? I just participated in Ironman Japan, but I wasn’t well
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enough to compete in the way I had prepared to, although I did finish second, which on paper is a good result for the day. So I am now looking forward to racing the Vineman 70.3 in July, Timberman Half-Ironman in August, Pacific Grove in September and then the big one [Hawaii] in October. Two weeks after Hawaii I am going to join 100 cyclists in the CAF/Qualcomm Million Dollar Challenge. It is a ride to raise money for the Challenged Athletes Foundation [challengedathletes.org] and takes eight days, from San Francisco to San Diego along the California coast. I did four days of the event last year, and it was a fun ride with great scenery and atmosphere. The challenged athletes are truly inspirational people. If I am feeling up for it I will compete in the world 70.3 championship in November in Florida. Then to mix it up I will add in a couple of TCSD club races and aquathons for fun and speed.
Courtesy Kate Major
Will Aussie fans see you back racing in Australia? There is nothing better than racing in your own country with family and friends there to cheer you on. The Aussie atmosphere is truly unique and I have missed it over the past few years. I hope to be able to return to Australia sometime soon as I haven’t raced there since 2004 [with the exception of a Bribie Island race last December for fun].
Your twin sister Emma is considering racing Ironman Western Australia. Do you train together or share training ideas? I didn’t know that, as she hasn’t told me! We don’t train together as we live in different countries but we did enough of that when we played squash. We have shared training ideas and support each other when we are racing.
To find out more about Kate Major visit majorkate.com.
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Sweating it out
7 top tips for training for Kona (or any other important early-season event)
By Chris Legh
Although I have done my best to avoid winter in Australia by basing myself in Boulder, USA, for the past few months, I have helped a number of athletes prepare for the Hawaii Ironman through the Southern Hemisphere winter months of June, July and August. Add in some of the below tips and ideas to your program to help you get to the start line ready for anything.
1. You are what you eat This is an ideal time to work on a nutritional plan to maximize the return on your training and, hopefully, guarantee a race day free from a nutritional meltdown. Your goal should be to develop a protocol that will leave you adequately fueled for key sessions and help you recover from these sessions. Effective training is all about consistency: You have to bounce back day after day, week after week, and nutrition is a key component of developing consistency.
2. Head to the lab As with nutrition, this is the time you should establish your correct training heart-rate zones. Each session should have a purpose as you build up to Hawaii—or another key spring race—and a proven way to achieve the goals of each session is to train by heart rate. If you have access to a sports lab then you can ensure the accuracy of your zones, but for those who do not have access to such resources there are tests that can be completed at a track, treadmill or windtrainer. Once you have determined your training zones make sure you are hitting the correct targets each time you head out the door. Another word of advice would be to get tested (or test yourself) halfway to three-quarters of the way through your build to your key race. The goal of training is to shift your threshold heart rate higher; therefore, as you get fitter and stronger you will be able to continue with specific training by shifting your heart-rate zones if they are re-tested.
position, wheel selection, helmet choice and bottle positioning can all contribute to major time gains. Stop guessing and head off for some professional advice.
4. Stretch I touched on consistency above, and it is definitely worthy of a second mention. A 20- to 30-minute commitment a day to stretching can be a major step toward injury avoidance. Stretching will also ensure you maintain and, hopefully, even improve your biomechanics. We think so much about the mechanics of our bike, so why not focus on the efficiency of the shoulders, hips, hamstrings and calves? If you can eliminate your internal tension with a stretching routine and regular massage then I can guarantee you will toe the start line with a great deal more potential.
5. Be strong If the winter weather is really bringing you down, then hit the gym. Ironman is a race of aerobic strength and the ability to maintain form and efficiency. Many triathletes avoid the gym for fear a gaining weight, but this is a huge mistake. If you look at some of the best Ironman athletes in the world you will note that many are lean but have a great deal of leg and core muscle mass. Hit the gym with the goal of developing specific strength in the calves, quads, hamstrings, glutes and core. Such a focus will transfer to greater strength on the bike, improved efficiency on the run and, most importantly, an enhanced ability to maintain form in the later stages of the race, most likely at the same stage that the gym-phobic athletes begin to waddle down the highway.
6. Improve your swim So much emphasis is placed on the bike and run at Ironman, as they make up the majority of the day. But when it comes to Hawaii you want to hit the bike fresh enough to get into your rhythm as early as possible. Get in a few good long-course pool sessions and build a foundation for a great day.
7. It’s hot in here
3. Position, position, position
I think the toughest hurdle for Southern Hemisphere athletes is weather acclimatization. To train for this, layer up when training, head north for a key training week, perform wind-trainer sessions in the laundry room with the dryer on and, most importantly, get to Hawaii as early as possible. It was always my goal to get to the Big Island 10 days out from the race to maximize acclimatization.
You may have made a sizeable investment in the newest frame, wheels, aerobars and helmet, so don’t you think it would be wise to discover your optimal position on your bike? Doing so will help you strike the perfect balance between power output, aerodynamics and comfort. Seat height and position, bar
Chris Legh is a top long-course athlete with two Ironman victories, at California in 2000 and Coeur d’Alene in 2004, to his credit. Legh has now turned his focus to the Ironman 70.3 series and has posted top results on the global circuit.
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Courtesy IMG/Sportshoot
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The global phenomenon By Shane Smith
It doesn’t seem that long ago when there were just seven Ironman events and a handful of Olympic-distance races on the planet. In fact, it was less than 30 years ago when there was just one ultra-distance race—the Hawaii Ironman. As we get closer to 2008, Ironman is more popular than ever and race organizers around the world continue to vie for a sought-after Ironman license. There are now 22 races on the busy calendar with more in the pipeline. It seems we can’t get enough of the M-dot. There has been much debate about M-dot versus non-M-dot ultra-distance events. The triathlon world in Australia was divided when Ironman Australia moved 100km north from its traditional home in Forster to Port Macquarie. After the 20th and last Ironman in Forster ended, the local organizing committee vowed to continue running an Ironman-distance event in its town. They stirred emotions but genuinely believed they could continue on with a similar event. They decided to challenge the M-dot head-on and set the Forster Ultra event eight weeks before Ironman Australia. However, they soon realized what a difficult task it was, and within a few months the race was officially canceled. Ironman Australia in Port Macquarie has flourished, and while some athletes may not have agreed with the move at the time, they relinquished tradition for the chance to be an Ironman. The M-dot is a powerful lure that speaks all languages, which is why more Ironman events are continually added to the worldwide calendar. 106
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The ITU has also continued to grow its brand with World Cup races popping up all over the globe—for both pro and agegroup athletes. At press time for this magazine, this year’s Hamburg ITU World Championship was set to host the largest contingent of age-group athletes at any world championship. With the next two world championships to be held in stunning Vancouver, Canada, and in the Gold Coast region of Australia, numbers are sure to grow even further. As the sport reaches out to the global community, so does Triathlete magazine. In a bold move, the sport’s most respected publication is spreading its wings further, branching into Australia and New Zealand. In each issue of Triathlete there will be pages dedicated to the thriving triathlon market Down Under, where homegrown champions such as Craig Alexander, Kate Major, Cam Brown, Luke Bell, Jo Lawn, Chris Legh, Emma Snowsill and Craig Walton started out. Triathlete will preview the iconic events that make up the Australian and New Zealand calendars such as Ironman Western Australia, Ironman New Zealand and Noosa, as previewed in this month’s issue. There will also be training tips from coaches who have helped the Aussies and Kiwis rise to the top of the rankings in both shortand long-course events. Triathlete magazine will be increasing its presence in Australia and New Zealand with more copies available in stores and special subscription rates for readers. Go to triathletemag.com for more information. With participation continuing to grow at events in Australia and New Zealand, it’s time for Aussies and Kiwis to get on the next global phenomenon, Triathlete magazine. Train hard! Shane
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TRAINING “When written in Chinese, the word ‘crisis’ is composed of two characters—one represents danger, and the other represents opportunity.” [John F. Kennedy]
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LANE LINES THE BIG RING
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SPEED LAB
DEAR COACH WOMEN ONLY
TRAINING FEATURE
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LAB RABBIT
Swim focus phase Weeks 9-12 of your 12-week swim progression
By Steve Tarpinian
O
Over 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 9-12 of our 12-week swim focus. 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 OlympicT R I AT H L E T E M A G . C O M
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LAB RABBIT
distance-focused triathletes; however, we have included easy adjustments for you to take into account varying race distances. So whether you want to do a sprint, Olympic, 70.3 or Ironman event, let’s get started. This month, we will work on increasing our power by continuing to focus on building an efficient pull. In addition, we will take longer rest intervals and reduce the distances a little to allow for higher average speeds on our sets.
THIS MONTH’S TECHNIQUE FOCUS
Not sighting enough and swimming a zig-zag as opposed to a straight line • Losing energy by slowing down and/or stopping when sighting • Trusting someone you are drafting to swim a straight line The best open-water swimmers sight every, or almost every, stroke so they are constantly correcting and staying on course. The key is to lift your head just enough to catch a glimpse above the water line and then roll your head to the side to breath as you would with regular pool swimming. This technique allows you to minimally disturb your body position so there is little loss of efficiency. Sounds good and makes sense, right? Like most things, it takes practice. Each session you should devote 10 x 25 to practicing sighting. On these 25s, work on incorporating sighting into your breathing.
John Segesta/wahoomedia.com
Now’s the time to focus on open-water technique, and the single-most important thing to do in open water is to make sure you swim straight. To swim straight you need to sight properly and sight often. The most common sighting-related problems in open water include:
•
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PERCEIVEDEFFORT SCALE SPORT-SPECIFIC STRENGTH TRAINING Continue to do your sport-specific training as prescribed in our last block of training, but cut it down to two times a week in week 11 and one time in week 12, especially if you have a race at or near the end of this 12-week focus phase. During this time, continue to train in the other two sports, but be sure to devote adequate attention to your swim sessions—not necessarily by working any harder but by focusing on your drills and taking the time to swim the sets properly. Is your goal other than a mid-20-minute 1,500 meter swim? No problem; you can still use this program. Simply adjust the
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 template for a swim session: • Warm-up: 5-15 minutes of easy swimming focusing on easy breathing • Technique work: 10-20 x 50 drill & 10 x 25 sighting drill on 15 seconds rest • Main set (see below table) • Cool-down: 5-15 minutes of easy swimming
Easy: 60-70% of max effort volume of each session. Medium: 70-80% of max effort For example, when the Fast: 80-90% of max effort program calls for 3 x 500 Sprint: 90-100% of max effort you can do 2 x 500 if your focus is sprint distance and four, five or six reps for any event longer than Olympic distance. Similarly, you can make adjustments to the other sets and long swims. Here is your third four-week swim-focus block.
Steve Tarpinian is a triathlon and swim coach, the creator of the Swimpower and Yoga for Endurance Athletes DVDs and author of Swim Training for Triathletes. Visit ttuniversity.com for more.
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) easy or medium speed and the second half fast
WEEKS 9-12: POWER FOCUS WEEK
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A
B
C
OPTIONAL SESSION
9
3 x 500 descending with 30 seconds rest
10 x 25 sprint with 20 seconds rest; 10 x 100 with 45 seconds rest
1,200 as 3 lengths medium, 1 length fast. Repeat
500 fast/400 easy/300 fast/200 easy/100 fast. All on 45 seconds rest
10
3 x 600 descending with 30 seconds rest
10 x 50 with 15 seconds rest; 5 x 200 negative split with 30 seconds rest
1,700 as 3 lengths medium, 1 length fast. Repeat
10 x 125: Descend 1-3, 4-6, 7-9 and 10 easy. All on 30 seconds rest
11
4 x 300 descending with 45 seconds rest
20 x 25 sprint with 30 seconds rest; 10 x 50 with 30 seconds rest, alternating fast/easy
2,000 as 3 lengths medium, 1 length fast. Repeat
Technique only: No main set. In place of main set do technique block again
12
3 x 200 descending with 60 seconds rest
10 x 25 sprint with 30 seconds rest; 5 x x 100 with 45 seconds rest
500 as 3 lengths medium, 1 length fast. Repeat
Race or optional technique set
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Swim like a shark, not a guppy 3 essential open-water survival tips
By Nick White Last summer, one of my athletes felt great going into the water at the start of her goal event, a half-Ironman at Buffalo Springs Lake in Lubbock, Texas, only to get stuck behind a pack of slower swimmers. A gap formed between her group and the leaders, and by the time she fought her way into open water she didn’t have the power to get across to them. And while she ended the day with a new PR, her experience in the water revealed an opportunity for even more improvement. She needed 116
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some surge power and a more aggressive outlook on swimming in the pack. Pack swimming is a relatively infrequent experience for most athletes, and it’s difficult to replicate in a pool. Sure, you can swim laps right on someone’s feet or hip, but there’s little that compares to being smack in the middle of a few hundred swimmers out in open water. So, without much opportunity to practice this skill, here are some tips for staying out of trouble. T R I AT H L E T E M A G . C O M
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those athletes on the sides are going to be converging in toward the middle as soon as the gun goes off. If you’re not fast enough to get out ahead of them, you’ll end up in the most congested swimming environment you can imagine. For my medium-speed swimmers (the ones who are in the first half of the pack coming out of the water), I actually recommend lining up more toward the ends of the shoreline. You’ll be able to catch a draft from the pack, but you’ll have fewer swimmers to one side of you, meaning you’ll have room to move around slower swimmers. Yes, you’ll have a little bit farther to swim, but swimming in better conditions often leads to faster swim times anyway. Protect your face: Getting kicked in the face is one of the biggest risks and fears for triathletes. To reduce this risk try swimming catch-up style when you’re in the pack. Catch-up is normally a stroke drill where you leave one hand extended in front of you while the other pulls through a complete stroke. When that hand gets back in front of you, you begin your pull with the other arm. In a tight pack environment, swimming in such a manner means that one hand is always in front of your head to intercept a swimmer’s wayward foot. Once you’re in clearer water you can go back to a conventional stroke.
Don’t get pushed around at the start: Where you stage for the swim has a lot to do with how crowded you’ll be in the water. Everyone wants to start in the middle of the shoreline to get the shortest distance to first buoy, but remember that all
TAKE-HOME MESSAGE Unless you’re a quick swimmer, line up toward the sides of the pack. You’ll be able to catch a draft, but you’ll have fewer swimmers to one side of you, meaning you’ll have room to move around slower swimmers. Getting kicked in the face is one of the biggest risks and fears for triathletes. To reduce this risk, try swimming catch-up when you’re in the thick of the pack. The most important time to work hard is at the beginning of the swim. You’ll burn a lot of energy, but getting into a good position in the pack will save you energy in the long run. T R I AT H L E T E M A G . C O M
Think before you surge: Accelerating in the water to pass another athlete takes a lot of energy, so make sure you’re doing it for the right reason. In the middle of the pack, passing one person isn’t going to take you out of the draft, but if you’re in a long line of swimmers you run the risk of pulling out to the side, slowing down because of the drag and then losing your spot as you fight to get back in line. The most important time to work hard is right at the beginning of the swim. You’ll burn a lot of energy, but getting into a good position in the pack—near the outside and with a group that swims as fast or a little faster than you can—will save you energy in the long run because you’ll be able to do more swimming and less battling. Of course, to get yourself into the sweet spot within your pack of swimmers, you need the ability to surge, sometimes several times, and then recover while maintaining a strong pace. The final few weeks leading up to your event are a good time to work on this because the workouts |
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are relatively short and fit well into most athletes’ tapering programs. I like to have my athletes perform the following workout twice a week in the three to four weeks before a goal event.
Warm-up: 500 yards Drills: 400 yards as: • 3 x 50 catch-up • 3 x 50 kick-on-side with fins • 100 yards sighting drill Power-interval set: 1600 yards • 8 x 200 as 1-4 pull with paddles; 5-8 swim focusing on high elbows and catch Sprint-interval set: 900 yards • 9 x 100 as: • Interval #1: 50 sprint, 50 race pace • Interval #2: 25 race pace, 50 sprint, 25 race pace • Interval #3: 50 race pace, 50 sprint Repeat twice Cool-down: 150 yards Total: 3550 Nick White is a Pro Coach for Carmichael Training Systems, Inc. and works with athletes of all ability levels. To find out about CTS coaching, training camps and other services, visit trainright.com.
John Segesta/wahoomedia.com
NICK WHITE’S SURGE POWER WORKOUT
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Jazz it up
4 great workouts to help you get more from your favorite loop
By Matt F itzgerald
T
There’s a great disparity between the way coaches advise triathletes to train on the bike in columns such as this one and the way most triathletes actually train on the bike. The majority of articles on bike training for triathletes focus on higher-intensity workouts such as threshold rides, VO2 max intervals and hill repetitions. The authors of these articles (myself included) are well aware of the fact that, as endurance athletes, triathletes should spend most of their time training at a steady aerobic pace. But this type of training is not quite as 120
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interesting to write about as the higher-intensity stuff, so we tend to overemphasize hard training. The average age grouper does few or none of these workouts, however. Indeed, the variable of intensity is not really a variable at all in the training of the average age grouper. Every ride is done at more or less the same effort level. The only factor that distinguishes one workout from the next is duration. “Let’s see: Should I do my 45-minute loop, my one-hour loop or my 90minute loop today?” Oh yes, I’m on to you! We triathlon coaches must not fool ourselves. The average age grouper’s willful avoidance of intensity manipulation in bike training is not the result of lack of information. You folks read our articles. It’s really a matter of sheer stubbornness. These fancy high-intensity workouts seem to require that you do all kinds of logistical preparation, find the perfect training environment (your favorite one-hour loop surely will not do) and control and monitor your power output, heart rate, speed, cadence, interval distances and split times with scientific preci-
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sion. You figure you get 90 percent as much fitness benefit from noodling through your favorite one-hour loop at a steady, moderate effort level time and time again as you would get from throwing some fancy high-intensity workouts into the mix. You reckon that the hassle you spare yourself by not doing these workouts is worth more to you than 10 percent greater fitness. So you keep doing your loops. I would like to propose a compromise. Your bike training does not have to be all or nothing: your way or the coaches’ way. With just a little mental effort you can easily incorporate some valuable high-intensity training into the same old routes you ride two or three times per week. By making this small effort you will get a significant boost in cycling fitness without adding any extra logistical stress or planning hassle to your routine. Here are four specific workouts to try:
The simplest form of VO2 max training is three-minute intervals. To incorporate VO2 max training into your one-hour loop, start with 10 minutes of easy spinning and then complete 3-6 intervals of 3 minutes apiece at the maximum effort level you could sustain for 10 minutes in race conditions. Spin for at least 2 minutes after each interval. Limit yourself to 3 intervals in your first VO2 max interval workout. Build to 5 intervals if you’re moderately fit and competitive and 6 intervals if you’re highly fit and competitive. Again, pay no mind to turns, winds and hills and how these factors affect your speed. The point here is to make do with your favorite one-hour loop, not simulate laboratory conditions— after all, isn’t this supposed to be fun?
1. ONE-HOUR LOOP WITH THRESHOLD WORK
Power is the ability to apply force quickly. In cycling, it is the ability to turn big gears at a high cadence. Your maximum pedaling power is the greatest number of watts you can produce during a very short, all-out effort. There is a common misconception among triathletes and cyclists that maximum power is more or less irrelevant to endurance cycling performance, but it is not. The best endurance cyclists typically have much greater maximum pedaling power than average endurance cyclists, and increasing your maximum power is an effective way for anyone to improve his or her performance in longer race efforts. The best way to train your maximum power is to perform multiple short sprints. These can easily be incorporated into a one-hour loop ride. Cycling coach Hunter Allen recommends the following format: Start at a slow speed—5 or 8 miles an hour—and a middle gear in your small chainring. Do a 10-second sprint with only one or two gear changes. Wind out the gear before you shift, like you do in a car. Go up to 120 RPM. Recover 2 minutes after each sprint. Start with just 4 sprints if you haven’t done anything this intense recently (or ever!). Build up to 6 or 8 sprints if you’re moderately competitive or 10 or 12 if you’re highly competitive. Do make an effort to perform your sprints on a sensible stretch of road (no sharp turns, good pavement, relatively flat) within your one-hour loop.
Threshold intensity is more or less your 40K time-trial effort level. Training at this intensity will improve your performance not just in triathlons featuring a 40K bike leg but also in triathlons of every distance because it produces physiological adaptations that generally improve your capacity to sustain hard efforts. To turn a one-hour loop into a threshold workout, just throw in one or two blocks of riding at your known or estimated 40K time-trial power level/speed. Don’t worry about the effect of turns, winds and hills on your speed. Just maintain a consistent effort level. Be sure to begin the workout with at least 10 minutes of easy spinning to warm up. Beginners should do no more than a total of 10 or 12 minutes of threshold riding in their first session. If you’re fit and competitive, you can build up to 2 x 20 minutes, or 40 minutes straight. (Note that doing a given amount of threshold riding in two equal blocks instead of one block is always a little easier.) As you gain fitness, your threshold power level/speed will gradually increase. Allow this to happen automatically, rather than forcing it, by always riding at the same subjective effort level.
2. ONE-HOUR LOOP WITH VO2 MAX WORK
VO2 max intensity is approximately the highest work level you can sustain for 10 minutes. Training at this intensity produces big gains in aerobic capacity and fatigue resistance at very high effort levels.
TAKE-HOME MESSAGE With just a little mental effort you can easily incorporate some valuable high-intensity training into the same old routes you ride two or three times per week. By making this small effort you will get a significant boost in cycling fitness without adding any extra logistical stress or planning hassle to your routine. To boost the effectiveness of your favorite loop, consider adding the following regular workouts: • One-hour loop with threshold work • One-hour loop with VO2 max work • One-hour loop with power work • One-hour loop with hill work 122
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3. ONE-HOUR LOOP WITH POWER WORK
4. ONE-HOUR LOOP WITH HILL WORK Most hill workout formats require that you ride up and down the same hill multiple times. Obviously, that doesn’t work with a one-hour loop. A radical but still effective alternative is to simply work with what you have by attacking any and all hills that exist on your one-hour loop. If there are three hills, two of them short and steep and one of them long and moderate, then ride each as hard as you can without emptying your tank for the remainder of the ride. If there’s just one big mountain to get over, attack that. This approach is certainly not as systematic as your typical structured hill interval session, but it beats the common alternative, which is to ride the hills a little harder than the rest the loop but certainly not to attack them. You will definitely gain additional climbing prowess by working with what you have on that favorite route, whatever it may be. Matt Fitzgerald edits poweringmuscles.com, a sports-nutrition information Web site, and is the author of Triathlete magazine’s Essential Week-by-Week Training Guide (Warner, 2006).
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A change of heart (rate)
How environmental conditions affect your training and performance
By David Warden
I
I recently completed the second of two 10K running time trials with one of the athletes I coach to establish his heart-rate racing zones and benchmark his progress. The first time trial was disappointing, but we noted the HR and used it to calculate training zones. The second time trial, just a month later, was completely different: a full three minutes faster with, astonishingly, an average heart rate four beats per minute lower than the month before. Granted, for some athletes one month is sufficient time for significant performance gains. But for moderately fit athletes
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three minutes in one month is much more than the 20- to 30second improvement one would expect, and it didnâ&#x20AC;&#x2122;t pass my gut-check. What could cause this significant difference in HR and speed in just one month? After ruling out doping, alien abduction and exceptional coaching as possible explanations, I began to compare the conditions of the two time trials. Both took place at the end of an easy week during a base period. The previous six days of training were identical for both time trials. However, the first time trial took place at 3 p.m. on a hot day in at least 85 degrees F, and the second took place at 6 a.m. with cool temperatures of well under 70 degrees F. Would this difference in environmental conditions and time of day explain such a significant change in performance and heart rate? The truth is environmental conditions affect all of us to some degree and impact the biometric feedback we get from training. Conditions such as heat, humidity, time of day, sleep, altitude and even proximity of food intake to exercise can significantly impact effort and performance. Even at the same speeds, variations in environmental conditions can change the amount of effort required to maintain those speeds by as much as 25 beats per minute.
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CONDITIONS THAT “BEAT” YOU UP According to information1 published in Physiology in Sport and Exercise, the heart rate required to maintain a specified pace (in this test, a sub-seven-minute mile) varied significantly based on the conditions to which the test subject was exposed. For example: • Maintaining the same pace at 70 and then 95 degrees caused the subjects participating in the study to experience, on average, a 25 bpm jump in heart rate • A 40-percent increase in humidity increased heart rate by 10 bpm • Taking in large amounts of food 30 minutes prior to the exercise, compared to three hours prior to exercise, caused heart rate to increase by 10 bpm • Sleeping under eight hours the night before the test led to a 10 bpm climb in heart rate • Fortunately, however, noise levels did not impact heart rate, so we can all safely continue to train while listening to our favorite tunes or podcasts (at triathletemag.com) Surprisingly, even the time of day at which we train can affect heart rate. Another study2 examined heart rate when subjects performed maximal exercise at different times of day between 2 a.m. and 10 p.m. The results indicated an up to five bpm fluctuation, with early-morning and evening maximal exercise three to five bpm lower than the same maximal exercise performed between 10 a.m. and 2 p.m. However, unlike the research from Physiology in Sport and Exercise study, where the speed was held constant, the participants in the second study simply performed to their maximum ability, regardless of speed, and were able to reach a higher max heart rate within two hours of noon.
protocols to benchmark fitness or training zones, ensure the conditions are as consistent as possible from test to test. • Understand that, when using heart rate to establish intensity, your heart rate may not match perceived effort or pace due to environmental factors. You may find your heart rate difficult to elevate during an early-morning run if you are relying on zones that were established in the heat of the afternoon. Under some circumstances, perceived effort, rather than heart rate alone, may be a more accurate way to determine your intensity. • There is sufficient evidence that heat and humidity acclimation (training in hot and humid conditions) allows athletes to better handle those environments. One study3 revealed that athletes who trained in the heat were able to reduce their heart rate by over 30 bpm when exercising in hot environments. This suggests that we can condition ourselves to overcome some of the effects that extreme environments have on heart rate. Too often we tie ourselves to heart rate alone to determine effort when racing, and sometimes it may be wise to also pay close attention to perceived effort. The next time you find yourself racing in 95 degrees and 90-percent humidity and wondering why your zone 4 heart rate is resulting in mile splits 30 seconds slower than it did in training, maybe it’s time to stop racing on heart rate and just race on heart. 1 Costil, David L and Wilmore, Jack H. Physiology of Sport and Exercise, 3rd ed. p. 15, 2004 2 Reilly, T. and Brooks, G.A. Chronobiology International 7, pp. 59-67, 1990 3 D. S. King, D. L. Costill, W. J. Fink, M. Hargreaves and R. A. Fielding. Journal of Applied Physiology, Vol 59, Issue 5 pp.1350-1354, 1985
MAKING SENSE OF IT ALL This information does not suggest that an athlete should disregard heartrate input when training. Quite the opposite, as heart rate is the most effective and easily monitored measurement of effort when training (with the possible exception of power measurement when cycling). But it does arm athletes with additional information to apply to training and racing. • First, when performing self-test T R I AT H L E T E M A G . C O M
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TAKE-HOME MESSAGE Environmental conditions affect all of us to some degree and impact the biometric feedback we get from training. Conditions such as heat, humidity, time of day, sleep, altitude and even proximity of food intake to exercise can significantly impact effort and performance. Too often we tie ourselves to heart rate alone to determine effort when racing, and sometimes it may be best to ditch the monitor and use perceived effort instead.
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SPEED LAB technique known as mass spectrometry. The World Anti-Doping Agency (WADA) is currently evaluating the efficacy of this process for monitoring insulin abuse among athletes. Thus far, research suggests that the technique can distinguish metabolites of Lantos insulin (a long-acting synthetic insulin) from insulin produced naturally in the body. However, this technique does not appear to work when testing urine samples from diabetic patients who have been treated with synthetic insulin or other commercially available long-acting insulins. Obviously, this is a major shortcoming when trying to establish a reliable test to detect insulin abuse among athletes. On a positive note, however, the German scientists discovered that when they compared the ratio of a particular degradation product from synthetic insulin to naturally produced insulin, the ratio was elevated in all diabetic patients treated with any type of synthetic insulin. Therefore, this suggests that the test could be suitable for detecting artificial insulin and, as such, could make life very hard for would-be insulin cheats.
Don’t be a dope
REFERENCE
The truth about insulin doping and high-fat pre-race meals
Thomas, Thevis, M., Delahaut, P., Bosseloir, A. and Schanzer, W. 2007. “Mass spectrometric identification of degradation products of insulin and its long-acting analogues in human urine for doping control purposes.” Anal. Chem, 79, 2518-2524.
By Tim Mickleborough, Ph.D.
DEAR SPEED LAB,
DEAR SPEED LAB, Can you shed any light on whether there is a test to catch athletes administering insulin for performance gains? From what I have read, insulin use among athletes is increasing.
I compete in half- and full-Ironman races. My question is related to ingesting a diet high in fat. By ingesting a high-fat meal before racing or training, would this spare muscle glycogen and improve performance? Regards, Brian, Madison, Wis.
Thanks, Jeff, Boston, Mass.
DEAR BRIAN, DEAR JEFF,
Thanks for the question. Although it’s usually associated with the regulation of blood glucose in the body, insulin, which is a powerful anabolic hormone released from the pancreas, facilitates the entry of glucose and amino acids (building blocks of protein) into muscle cells and aids in the synthesis of glycogen (the storage form of glucose). When combined with anabolic steroids, insulin helps to prevent muscle-tissue breakdown. Therefore, given the widespread availability of artificial insulin, a growing number of athletes are reportedly using insulin in an effort to illegally boost exercise performance. The International Olympic Committee (IOC) banned the use of insulin by non-diabetic athletes in 1998, but the problem is one of detection—there is not a test, at present, to catch athletes using insulin—due mainly to the fact that current testing procedures cannot tell the difference between synthetic insulin (produced for medical use) and insulin produced naturally in the body. However, this could change as a result of research performed by German scientists at the University of Cologne. The scientists studied athletes, diabetic patients and healthy controls (non-insulin users), and they purified the small amounts of breakdown products that occur when insulin (either naturally or synthetically produced and administered) is metabolized in the body. In essence, what they did was examine the chemical signatures left by the sequences of amino acids, which are different in natural insulin and most synthetic types of insulin. They then analyzed these signatures using a 126
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Eating a high-fat meal, rather than a high-carbohydrate meal, prior to exercise is not recommended because these meals take longer to digest. Nevertheless, if high-fat meals do lead to glycogen sparing, then one would expect athletes following such a diet to experience a delay in the onset of fatigue. In a 1996 study, Okano and colleagues attempted to answer this question by comparing the endurance performance of subjects following either a high-fat or high-carbohydrate meal (both meals contained the same number of calories) four hours before sub-maximal exercise. The time to exhaustion (exercising at 80 percent of VO2 max on a cycle ergometer) after the high-carbohydrate and high-fat meals were 128 minutes and 122 minutes, respectively, indicating no significant difference in the subjects’ endurance capacity regardless of their type of meal. Although gastrointestinal disturbances were not reported, the subjects could have experienced gastrointestinal distress had they been required to run after such a high-fat meal. REFERENCE Okano, G., Sato, Y., Takumi, Y. and Sugawara, M. 1996. “Effect of 4h pre-exercise high carbohydrate and high fat meal ingestion on endurance performance and metabolism.” International Journal of Sports Medicine, 17: 530-534.
HAVE A QUESTION FOR SPEED LAB? IF SO, PLEASE E-MAIL IT TO SPEEDLAB@JUNO.COM.
John Segesta/wahoomedia.com
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Fueling up and flaming out
Comfort, plausible deniability key for triathletes
By Paul Huddle and Roch Frey DEAR COACHES, What are your thoughts on using hydration packs (such as a CamelBak) for triathlon? I was thinking about putting all my calories in one and leaving one water bottle cage empty for fluids that are handed out. That way I can eliminate the two cages on the back of my bike. Any thoughts on this? Tamera
TAMERA,
A hydration pack can work well. Some people donâ&#x20AC;&#x2122;t like the weight on their body, but for others it is no problem and the benefits are worth it. If you find that it keeps you fueling regularly, doesnâ&#x20AC;&#x2122;t bother your back/neck and gives you enough (but not too much) capacity, then it can save you some hassle at aid stations. Just be sure to check it out thoroughly in training, but having the valve there reminding you to drink, and 128
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DEAR COACH being able to remain in the aerobars without having to reach for bottles, can be a plus. Some people do the opposite and use a hydration pack for fluids and take their calories from concentrated bottles, but your approach is fine too. A few things to think about: • Consider the capacity of the hydration pack and your consumption rate (and, depending on your fuel mixture, whether one massive serving of your fuel is going to be as appetizing at the end of the ride as at the beginning). • A 70oz hydration pack may be more comfortable than a larger three-liter model. If you have a larger model, one option is to put only enough fuel in it to get to special needs, then refill. Note that the newer models with large-diameter externally accessible fill caps are much easier to refill than the older models, where you have to remove the bladder from the pack. • You might not want to remove all your cages as you may find during the ride that you need some flexibility for handling different fluid choices. Ideally you’ll just sip your fuel and supplement with whatever is in the one cage, but if your stomach dictates otherwise or (unlikely) the bladder springs a leak, you’d have more options. An (empty) cage is not going to slow you down any. We’re a little surprised more people don’t use hydration packs, so if it’s a piece of equipment you are comfortable with in race conditions (time on the bike, position and pace) then go for it. We tested one at the wind tunnel last year, and there was no substantial increase or decreases in aerodynamics. Try it on your next long ride and see how you feel running after riding with it on your back. Roch and Paul
DEAR COACHES, Okay, I will try to phrase this question without being too crude. I have noticed a sharp increase in the amount of excess gas my body has been producing lately. I have been eating more fresh fruits and veggies than in the past . . . could that be the cause? And if so, is this normal? Is there a way to reduce this unwanted side effect? Anonymous
DEAR GASEOUS ONE,
Although we have a considerable amount of personal experience with this matter, we must acknowledge that we are not board-certified Fartologists. T R I AT H L E T E M A G . C O M
It is the case that a diet rich in fruits and vegetables can result in some fairly interesting gastrointestinal activity, especially along with all the other carbs we ingest from our sports-nutrition products. When carbohydrate is digested it can produce gas in the large intestine through fermentation. In particular, some people have a limited ability to digest fructose, and the excess can result in gas. Other sugars, such as those found in beans, are also an excellent source of raw material for the bacteria that carry out the process. Now, there are plenty of other nutritional benefits to include fresh, whole foods in your diet, so unless you are making yourself ill (painful bloating, nausea etc.), no reason to overreact. We can certainly testify that endurance athletes in general can be a gassy bunch of people. Greg Welch still holds the record for continuous farts while running that coincide with each step: 26 in a row. When you’re trying to fuel an engine that’s running hot all the time from a variety of sources, there’s going to be the occasional backfiring. Intense exercise—swimming, drinking on the run etc.—can also increase the tendency to swallow air, which contributes to the situation. Now, you make reference to amount of gas, which is one thing, but your subject line referred to the, shall we say, toxicity of the fumes. If you’re clearing the room regularly and people are wondering out loud if something crawled up inside you and died, you might want to see if you can trace that to specific foods, or maybe a particular taco stand that you should stop patronizing. A few things to consider. Products like Beano or Lactaid might be helpful. Lactaid in particular is geared toward the lactose intolerant, but the enzymes in Beano appear to be geared toward sugars. You might also find that peppermint tea or ginger/cinnamon can aid in digestion somewhat. Drinking lots of water is always a good idea, though that might not have a direct effect on the fireworks, it will help keep your digestive tract operating properly. Finally, you need to hone your gastriloquism skills, using body position, prevailing winds, quickness and acting skills to shift the blame to a dog, one of your training partners or a passer-by. Plausible deniability is the key. Huddle and Roach |
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Hormones: While jokes are often made about female hormones, many women will tell you it is no joking matter. Hormones can influence mood, but they also affect the body during exercise. Just prior to and during menstruation, when estrogen levels are at their lowest, aerobic capacity is at its peak. As the follicular phase progresses, estrogen levels continue to rise and aerobic capacity decreases. The other function that decreases is spatial visualization, or the ability to judge distances. But while these two functions are on the decline, carbohydrate metabolism, mental capacity, mental focus, problem-solving capabilities and fine motor function all increase. During ovulation, while mental focus and fine motor function remain high, aerobic capacity and spatial visualization are decreased. During the luteal phase, estrogen declines, increases slightly then proceeds to its lowest level near the end of the phase. While estrogen is declining, progesterone rises to its peak around mid-luteal phase and declines to low levels at the end of the phase. Declining estrogen levels mean aerobic capacity is increasing, the ability to conceptualize is improving and glycogen storage rises a bit. But memory, perceptual speed and fine motor ability are not at their best during this phase. Studies on runners have shown ventilation during the luteal phase can increase by around eight percent, which makes any given pace feel harder. Running economy (which is the percent of VO2 max the runner is able to work at) dips by about three percent, mental vigor or toughness decline and, near the end of the phase, depression and fatigue increase. Still, with all these seemingly negative conditions, studies on runners have shown the luteal phase to be good for fat burning. Studies on normally menstruating runners have shown fat furnished 70 percent of the energy at 35 percent of VO2 max; 58 percent of the energy at 60 percent of VO2 max; and 46 percent of the energy at 75 percent of VO2 max. Compare those values to the mid-follicular phase, where 52 percent of the energy is provided by fat at 35 percent of VO2 max; 43 percent of the energy at 60 percent of VO2 max; and 39 percent of the energy at 75 percent of VO2 max.
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Gastric-emptying rates: Several studies have found females to have slower gastric-emptying rates than males. In one study, the malesâ&#x20AC;&#x2122; half-empty time averaged 47 minutes faster than the femalesâ&#x20AC;&#x2122;. In a second study, the half-emptying time for women was 32 minutes slower for solids and 23.5 minutes slower for liquids than men. Ratio of body-surface area to body mass: Females are typically smaller than men, giving them a relatively large external surface area per unit of body mass. This translates into better cooling, with women tending to cool more quickly than men under identical conditions. Sweating: In general, women sweat less than men. Women
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There are obvious differences between males and females. While some of the differences are visual, other differences canâ&#x20AC;&#x2122;t be seen with the naked eye. What are some of the differences that influence exercise, training and racing? Do these differences translate to gender-specific differences for race-day nutrition? Good questions.
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begin sweating at higher skin and core temperatures and they generally produce less sweat than men for a comparable heat-exercise load—even after equivalent heat acclimatization. Even with lower sweat output, however, women have heat tolerances similar to men of equal aerobic fitness at the same exercise intensity. However, women’s sweat thresholds change during the menstrual cycle. During the luteal phase, women have a higher core temperature by around one degree Fahrenheit, which can initiate sweating. This higher core temperature lasts for about six days.
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PODIUM PERFORMANCE... GREAT PRICE! "Rock solid construction... that offers everything you need at a pretty untouchable price' Triathlete Magazine February 2007
WHAT ABOUT YOU? If you are a woman reading this column, what do you do with this information? How can you turn all of the differences into advantages? One thing to know about hormones is that world records and Olympic-medal performances have been achieved during all phases of the menstrual cycle. If you believe your monthly cycle is affecting your training or racing, note your cycle phase in your training log along with your nutrition and hydration experiences. To get you started, know that the average sweat rate is between 0.8 to 1.4 liters (roughly 27.4 to 47.3 ounces) per hour during exercise. Average fluid-absorption rates range from 0.8 to 1.2 liters per hour (27.4 to 40.6 ounces). Unfortunately, while the sweat rate and fluid-absorption ranges are close, some athletes sweat at rates per hour that exceed their fluid-absorption rates. The only way to understand how your body reacts is to keep track of body weight preand post-exercise sessions as well as monitor how much fuel and fluids you consume during those sessions. Also keep track of your fuel mix. What percentage of carbohydrates, protein and fat consumed during training and racing make your body run at its finest level? By keeping data about how your body responds to training, fueling and hydration you can find what works best for you. What works best for you may or may not work well for the woman—or the man—racing next to you. Gale Bernhardt was the 2003 USA Triathlon Pan American Games and 2004 USA Triathlon Olympic coach for both the men’s and women’s teams. Her easy-to-use training programs can be found on the Web at active.com/training/trainers/gale.cfm. REFERENCES
Armstrong, L., “Performing in Extreme
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Environments”, Human Kinetics, 2000, pp. 25-2631, 43-44. Bernhardt, G., “The Female Cyclist: Gearing up a Level”, VeloPress, 1999, pp. 3839, 71-80. Datz, F., et al, “Gender-Related Differences in Gastric Emptying,” The Journal of Nuclear Medicine, Vol. 28 No. 7, 1987, pp. 1204-1207. © 1987 by Society of Nuclear
Medicine McArdle, W., et al, Exercise Physiology, Fifth Edition, Lippencott Williams & Wilkens, 2001, pp. 236-237, 644-645 Sadic, R., et al, “Gender Differences in Gut Transit Shown with a Newly Developed Radiological Procedure”, Scandinavian Journal of Gastroenterology, Volume 38, Number 1, January 2003 , pp. 36-42(7)
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TRAINING
Building the complete triathlete 6 key steps to performing your best
By Lance Watson
achieve and build, step-by-step, a game plan to get you there. This plan should be broken into three- to four-month blocks (mesocycles), each with an emphasis on some aspect of your racing ability. These three- to four-month blocks should complement and feed into one another. Finally, plan out your weekly training (microcycles) with a specific progression designed to meet the goals of the current mesocycle. Pay attention to how each day might affect the next as you schedule your week.
W
Competition schedule: A critical component of your long-term planning is competition scheduling, and your training should be geared toward your major events. Outside of primary events, races should be chosen to complement your athletic development. In other words, choose races that support your development path, rather than picking races first and then trying to figure out how you will get ready for them or how they will affect your overall plan.
Training: Many top athletes have an insatiable appetite for understanding how long-term training periodization works. Consider whether you can clearly see a two- to four-year general plan for yourself (called a macrocycle). Map it out, working backward from the end goal. Write down what you want to
Specific skills: Our sport is much more than simply swimming, cycling and running. Each discipline is comprised of many variables and specific demands. To prepare for these demands and ensure you are ready to meet them, break down the three events into their key requirements.
What do the sport’s best athletes—both pro and age group— know that we don’t know? How do they excel to that next level? There are many athletes with superior genetic gifts who never quite make it. Alternately, there are some true workhorses who overachieve and post top results. How do they do it? Here’s a checklist of some of the most important principles of training and racing for achieving your best.
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A. Swimming: Outside of being able to swim the race distance, break down your skills. From an energy-system perspective, do you have good speed, strength, threshold pace (time-trial pace) or endurance? Speed will help you to start out faster, find clear water and give you a better chance to follow faster feet in a draft. It will allow you to surge and cover a gap that opens to another drafting group. Strength will help you in choppy conditions, with sighting and with the added shoulder fatigue of a wetsuit. Threshold pace will allow you to maintain a good rhythm through the mid portion of the race, while endurance will help you hold a higher pace for longer and start the bike with less fatigue. B. Cycling: Riding demands in triathlon are unique to each course, whether hilly, flat, windy or hot. Athletes should evaluate how they time trial on the flats, maintaining rhythm in one gear at a fixed cadence. Or you may need to work on long, steady climbing or on short, steep bursts. Additionally, sprint speed, the ability to tolerate lactic acid and bursts above threshold, are useful for crowded races, where you need to be able shift your pace if you are having to constantly make passes or drop back out of the draft zone. All of these skills can be highlighted during specific mesocycles. C. Running: Running components need to be isolated in terms of technique and comparative physiological strengths. Gait should be linear and in a forward motion, with foot strike underneath the center of gravity.
Posture should include a slight lean forward at the hips and shoulders: Imagine having a hand placed on the back of your hips and between your shoulder blades simultaneously, lightly pushing your forward. Be alert to excessive upper-body movement, too much bounce in your run stride and unnecessary side-to-side motion. Assess
whether your form changes off the bike when compared to regular running. Check your run cadence. It should be in the 85-100 strides-per-minute range, counting off one foot strike. Look at your hill strength compared to flat running and your endurance in comparison to threshold and sprint speed. These will all identify potential areas of focus.
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TRAINING Body maintenance: Staying healthy long term is perhaps one of the biggest variables in attaining your goals as an endurance athlete. Listen to the aches and pains of your body and create a personal list of items you absolutely do not train through. This list will likely include past recurring issues. For some that may be a back issue or IT band injuries, and for others it may be susceptibility to illness. Look for patterns that wear you down.
Support network: Creating an emotional and spiritual support group is critical to navigating the peaks and valleys of an athletic journey. This starts with your life partner and family. It is also helpful to have a supportive and inspiring coach or training partner. Include your friends and co-workers in your journey. Surround yourself with the kinds of people who give you energy and believe in your goals. Great athletes ask many questions, read voraciously and keep their ears open. One of the intriguing aspects of triathlon
John Segesta/wahoomedia.com
Mental training: The mind makes the body go. Mentally rehearse how you want to feel. Create strategies to quickly refocus when things are not going according to plan or if you are thrown a curve ball. Mental training should be periodized as well. Early season is about developing a consistent emotional zone. As you approach race season it should shift to an increased emphasis on visualizing technical expertise and mental preparation for dealing with hard efforts. is there is a bottomless well of information and knowledge to tap. Create an inventory of your athletic environment, acknowledge what you do well and embrace your areas for improvement as the great challenge of sport. LifeSport head coach Lance Watson coaches Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence. Visit lifesport.ca or e-mail him at coach@lifesport.ca.
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Making the grade Age-group star marks his 50th XTERRA and counting
By Jen Trapp
S
Say the name Audie Smith to any member of the XTERRA staff or to almost any athlete across the XTERRA circuit and you’ll see a smile emerge. Smith’s a cardiac anesthesiologist and an assistant professor of medicine; he plays guitars and keyboards in a local band called the Defunkalators; and he has been racing XTERRA for eight years. On July 8 in Gallatin, Tenn., Smith hit a dirty milestone: competing in his 50th XTERRA. It all started in 2000 when Audie told his buddies that if someone would take triathlon off-road he could really get stoked on that. 136
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“That’s when TEAM Unlimited popped up in Gallatin just down the road from where I live in Knoxville,” said Smith, in his unmistakable Southern accent. “I couldn’t believe the line-up: Ned Overend . . . couldn’t be . . . no way. Plus Mike Vine, Michael Tobin, Kerry Classen and Jody Purcell. Seeing these guys and gals go at it was the best, and what a day it would turn out to be for me. In the first mile of the bike loop my brand-new air fork blew a seal and collapsed. Later, one of the cogs on my rear cassette picked up a rock and bent enough to entrap my chain. The repair took so long that I was worried I wouldn’t make the cutoff time. I did though, and I was hooked.” Like any of the thousands of XTERRA athletes, Audie has some great stories and awesome experiences from the events. Like Odyssey in 2006 when a momma bear and two cubs popped out of the woods next to him on the bike leg or, in 2001, when geese attacked Justin Thomas on the swim. When I think of Audie, I think about XTERRA ACE Big Canyon in West Virginia. Every year he’s there with the whole gang (his wife Sandra and three daughters Erin, Avery and Laine) for a long weekend. They get a cabin, do some rafting and play in the lake, and then he races and the girls are the best volunteers for the day. Even when he was injured and couldn’t race he still showed up and helped out. But Smith, a two-time XTERRA Southeast Region champion, has had some of his most memorable battles in Richmond, Va. “In 2001 the swim was through a minefield of boulders,” he recalls. “Following was a run across a former prisoner-of-war island and back into the water. Then bike across a suspension bridge over whitewater, run up a river tower and ride down the circular stairs if you dare, if you have the skill—if you are deranged,” says Smith. Fast forward to 2005 when a rider dumped right in front of him. “This, in turn, dumped me as well,” Smith notes. “However, my big chain ring sliced right into my Achilles tendon. I finished the race but ended up in the Medical College of Virginia emergency room afterward for about six hours. During the stitching I got a free lecture about how dangerous mountain biking is and how many injuries like this they take care of.” The great thing about the 54-year-old is that he’s not alone in his enthusiasm for XTERRA, his friendliness at the events and certainly not in being over 50 and still riding hard on a mountain bike. With folks like Hans Dieben (68), Michael McCluskey (58), Wilburn Powell (64), Charlotte Mahan (62), Cindi Toepel (56) and many others, the over-50 and over-60 field at XTERRA is unbelievable. Audie’s inspiration? Errol Lassiter. “This 71-year-old dude is one tough hombre,” says Smith. “If I ever grow up, I want to be him. I can see older folks doing road races, but this guy throws down on hardcore off-road cycling. In 2006, I followed him down Blood Rock at the XTERRA Southeast in Pelham and he was screaming ‘On your left!’ all the way down, barreling down the mountain, passing folks a third of his age. I saw him dump his bike on a switchback and he walked for a minute or so, got back on his bike and off he went.” So, we applaud Audie on his 50th XTERRA and all of our athletes for their support through the years. You guys make this adventure worthwhile, and as Audie says, “What I cherish about these events are the friends that I have made over the years.” Author Jen Trapp is the assistant manager of the XTERRA Points Series.
Rich Cruse
XTERRA ZONE
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BIKE OF THE MONTH
Courtesy of the manufacturer
CEEPO VENOM
T h e C e e p o Ve n o m f ra m e s e t p r i c e s a t $ 3 , 4 0 0 .
Flying under the radar By Jay Prasuhn
F
First and foremost, as you might expect from most of the bikes reviewed by this magazine, the monocoque carbon Ceepo Venom is designed specifically for triathletes. The medium bike we tested was set up at an aggressive 77 degrees with an aero carbon post that has but one clamp position and is paired with a short 53.3cm top tube with plenty of front-end drop. The post is fixed by forward-drive bolts from either side of the clamp. The first visual feature is that curved seat stay. Since the bike is not intended for the pro pelotons of Europe, Ceepo happily ignored the UCI’s 3-to-1 tube-set depth-to-width ratio and took it deeper. Since the Venom has not been tunnel tested yet, we can’t confirm or deny that the deeper section is actually more aero than any 3-to-1 section. But if only for a couple centimeters it’s definitely a longer section of surface area for wind to blow smoothly across. And improving the aero profile still further, the chain stays are short enough to allow the rear wheel to easily drop into vertical dropouts without any gapping, even on our 19mm test tubular. Additionally, Ceepo went with a pointed nose cone. Again, we’re not sure whether this has any effect aerodynamically, but
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it’s another sign of this bike’s out-of-the-box thinking, as are the carbon dropouts front and back, a nice up-spec weight saver. During our test rides on the Venom we would have been hard pressed to distinguish it from any of the more established and better-known big boys based on ride quality and aero feel. The Venom felt fast and plenty stiff through the bottom bracket, even when cranking hard out of saddle, and the bike whipped through corners and tracked well. Triathletes wanting an aggressive, deep position will enjoy the Venom. Less concerned with setting a land-speed record to T2? You may be overmatched by the machine; the short head tube would require a heap of spacers to get you upright and, as such, you may be better suited to something slacker in angle with less drop and more head-tube height. At 1,350 grams for frameset, the Venom is right where it should be for a full-carbon monocoque. Our test bike with 40mm 1,250g Ceepo tubulars, built up with Sapim bladed spokes, weighed in at 17.37 pounds. Not bad. No, you won’t see any powerful Tour de France riders attacking the French countryside on the Ceepo Venom. And that’s just fine with Ceepo, which has rolled out the Venom to cruise under the radar as an aggressive bike built specifically for triathletes. For more on the Venom, check out ceepo-usa.com and trizilla.com.
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CUTTING EDGE
Sneak preview
We haven’t even hit the famed Las Vegas bikeindustry show yet, but we have a few product sneak peaks. Most of these will be officially unveiled at Interbike from Sept. 26-28—and you can expect to see them in your local shop in 2008.
An early look at Interbike 2007
By Jay Prasuhn
CANNONDALE SLICE CARBON (NOT YET PRICED)
Making its debut with Faris Al-Sultan at Ironman Germany and the Liquigas team at pro cycling’s Giro and Tour, Cannondale’s first full-carbon tri bike features a seat-tube cutout that follows the rear wheel from bottom bracket to seat stays, internal cable routing and Cannondale’s proprietary SI crankset. cannondale.com
GIRO IONOS $225 For some, cooler heads prevail, in which case the new Ionos, debuted at the Tour de France, is the pick of the litter. Twentyone vents take in air around a carbon-fiber structure that’s not just carbon appliqués; the carbon runs as a complete structural unit under the foam, allowing for those big vents without compromising protection. giro.com
RITCHEY WCS STREEM $100 Redesigned with added bling for ’08, the Streem keeps a popular shape with titanium rails on a carbon-injected shell but adds a new textured (and sexy) white leather upper. ritcheylogic.com
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Images courtesy the maunfactureres
SRAM RED (NOT YET PRICED) Fresh on the heels of the Force groupset launch, SRAM hits us with its new top-end group in the Red. Details include road shifters with adjustable reach, shorter shift throw, front derailleur trim and a carbon-fiber shift paddle, new brake calipers, a new rear derailleur with ceramic pulley bearings, a sexy new carbon crankset and a unique new cassette cut from a single piece of billet to create a light, hollowed-out onepiece OpenGlide cassette body. Expect reigning Ironman world champs Michellie Jones and Normann Stadler on Red-equipped bikes in Kona. sram.com
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PEARL IZUMI TRI FLY CARBON ($180) AND STREAK ($110) Vapour moisture TRANSFER FABRIC REAR POCKETS aquaglide water resistant fabric flatlock stitching vapour moisture transfer panel safety reflective silicone leg gripper
CRAIG ALEXANDER WORLD 70.3 IRONMAN CHAMPION
Apparel geniuses turned footwear geniuses, Pearl Izumi put its best foot forward for ’08 with its newly designed, lightweight Tri Fly tri-bike shoe with a new vented carbon sole, a thin plate for direct power output, a mesh upper and a quick-reverse strap. Once off the bike, slip into PI’s racing flat, the Streak, which features a seamless interior (great for those racing sockless), a SkyDex pad to increase the life of the midsole and light weight (9oz) for race day or fast training days. pearlizumi.com
Images courtesy the maunfactureres
LOUIS GARNEAU ROCKET AIR $180 Debuted with the Bouyges Telecom team at the Tour de France last July, the new Rocket has two new vents in the front and three in the aft of the shell for added cooling. Garneau backs the addition of vents with tunnel-test data to prove there’s no loss of aero effect to one of the most popular aero helmets on the market. And at 14.8 ounces it’s lighter than its predecessor Rocket. louisgarneau.com
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For dealer enquires, please email dealer@orca.com or call 1.866.257.6722. For further product information check out www.orca.com
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CUTTING EDGE FELT B12 $2,700 So new they haven’t even nailed down the price (which could be less than the above listed price), Felt’s new killer-priced vitamin shot of full monocoque carbon will be a hit. Why? It features the tunnel-proven full-carbon aero frame design of the top-end DA and B2. Felt then brings in its first full-carbon fork and its own new deep-dish alloy wheelset and wraps it all in Shimano’s Ultegra SL and the new FSA alloy crankset—all at well under three grand. feltracing.com
SPECIALIZED TRITIP (NOT YET PRICED) With two nose widths offered, the new TriTip incorporates Body Geometry design that extends a bit further down the nose than their standard road saddles plus adds just enough padding through the nose. It’s set with plastic hooks at the aft for speedy transition unracking/reracking. specialized.com
BLACKWELL BASE WING $229 At just 222g, the Blackwell Base Wing offers a John Cobb-designed flat aero shape to a carbon base bar with an oversized 31.8mm clamp and a 42cm width. And at just over a dollar a gram, it’s a killer weight-to-dollar ratio. blackwellresearch.com
Selle Italia advanced the concept of the behind-the-saddle hydration system by integrating it into the saddle. By moving the rail 45mm further to the rear, the carbon base/carbon rail Optima has been designed to support the rider in the aero position. Estimated at around 140g, the saddle, with its built-in bottle cage, helps drop wind resistance over frame-mount bottle placement and drops weight over rear hydration systems. selleitalia.com
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JAGGAD IRON TRI $170 Last year Jaggad’s appearance at Interbike was a tease; the Aussie brand had sweet gear but no North American retailers. Fast forward and the kits that Aussie stars Belinda Granger and Chris McDonald race in can now be had at shops across America. Their top ’08 piece is the Iron Tri suit, a water-repelling one-piece with a unique removable chamois to provide bike comfort over 112 miles then tossed at T2 for a restriction-free run stride. jaggad.com
Images courtesy the maunfactureres
SELLE ITALIA OPTIMA $500
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ZIPP VUKABULL BASE BAR $325 At 195g it’s feather weight, but as with anything from Zipp there’s also science behind it. The new 31.8mm oversize Bull is designed with an airfoil shape that eliminates vortex formation off the tips of the wings. Further, the 42cm-wide bar comes with plugs for any internal-cable routing holes not used. Pair up with your favorite clip-on extension (or compete with VukaClip clip-on extensions at $580). zipp.com
2XU V:1 VELOCITY $549 After blasting into the market two years ago, 2Xu comes into ’08 with the new V:1 Velocity sporting four innovations: high-velocity strakes (running down the suit) for improved hydrodynamics, aquatic membrane arms for neutral buoyancy and greater feel for the water, new concave water-entrapment zones for improved water catch through the pull and Propulsion Panels on the lower legs for greater power from the kick motion. 2xu.com INVISIBLE ZIP flatlock stitching MICRO-FLEECE CHAMOIS
DEBBIE TANNER ITU WORLD CUP WINNER
CRAIG ALEXANDER WORLD 70.3 IRONMAN CHAMPION
vapour moisture transfer panel
Images courtesy the maunfactureres
DESOTO SKIN COOLER HELMET BEANIE $20 Designed to be worn under the helmet and help aid in cooling beyond helmet vents, the Skin Cooler’s stretch material facilitates sweat-wicking and the white color is designed to reflect the sun’s rays—key for those follicly-challenged athletes suffering from helmet vent sunburns. desotosport.com
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For dealer enquires, please email dealer@orca.com or call 1.866.257.6722. For further product information check out www.orca.com
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GEAR BAG
Get shorty
A quick round up of some of the top running shorts for triathletes
By Jay Prasuhn
Theyâ&#x20AC;&#x2122;re unheralded, maybe even a bit unsexy when compared to race wheels, aerobars or heart-rate monitors, but few pieces of equipment can send your race or long run into a tailspin more quickly than a running-shorts-related wardrobe malfunction caused by chafing or poor support. Here are six of our favorites.
Pearl Izumi Womenâ&#x20AC;&#x2122;s Fly
$38
Fast, light and super breathable, the Fly has a unique laser-perforated side panel and a partial side split for free movement and good ventilation, meaning the Fly can (and will) keep up with your 8 x 400s at the track. pearlizumi.com
Under Armour Red Line
$50
A young company priding itself on sound tech design, Under Armour offers the Red Line with its functional key/gel pocket at center back and a generous stretch cut for max mobility. It also incorporates a compression boxer with a mesh crotch for breathability. underarmour.com
Zoot Sports Ultra
$50
Taking a totally different tack than most standard run shorts, the Ultra is one of the lightest-feeling shorts on the market, thanks largely to the Dynasilk material and a unique elastic waistband. Underneath, a technical compression brief keeps things in place while you run, and the ventilator mesh (a superelastic favorite of ours) keeps it breezy. zootsports.com
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$35
With a low waist, sporty cut and a breathable but supportive inner lining, the Revo combines smart looks, a lightweight, silky feel (thanks to the super-mobile Macrosilk material) and complete functionality at an affordable price. descente.com
Asics Performance 2-n-1
$40
Asics covers the bases with an integrated seamless boxer liner and a soft-knit reversible waistband for those who like to run with shorts low on the hips. It even has mesh hand pockets (for the fiver that’ll get your post-run prize chocolate-chip bagel and coffee). asics.com
2XU Active Run Short
the world’s first breathable wetsuit
CAMERON BROWN
Descente Women’s Revo
3:13 PM
2006 EUROPEAN IRONMAN CHAMPION 6X NEW ZEALAND IRONMAN CHAMPION
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$38
Images courtesy the manufacturers
The fine yarn of the Active Run feels soft as duck down but technically works to move moisture from the inside out. Plus it’s bias-cut to stretch and flow with your run stride, working in concert with a seamless no-friction crotch panel. It’s finished with a functional zipup hip pocket for your gel or car key. 2xu.com
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For your nearest Orca retailer please visit www.orca.com, email dealer@orca.com, or call 1.866.257.6722.
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AT THE RACES
ITU stars dominate Life Time Fitness Tri By Brad Culp
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Australian Greg Bennett and Portuguese ITU star Vanessa Fernandes used blazing runs to win close races at the Life Time Fitness Triathlon on July 14, in Minneapolis. In the men’s event, Hunter Kemper continued his comeback by leading the pros out of the water, in 18:04, with Kiwi Bevan Docherty and Aussie Stephen Hackett in close pursuit. 146
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The trio set out on the rolling 40-kilometer bike course while the rest of the elite field trickled into T1. David Thompson, from nearby Long Lake, Minn., was one of the last pros to make it out of the lake, but he took control of the race once he got on the bike. Thompson destroyed the rest of the field by riding to an amazing 54:54 split—almost two minutes in front of the nextfastest rider. However, Thompson’s swim deficit would prove to be critical as he was only able to hang on for sixth place during the run. In the early miles of the 10-kilometer run it became clear that there were only three men who could contend the victory: Bennett, Portugal’s Bruno Pais and Aussie Craig Alexander. Bennett stormed to an absurd 30:58 run and crossed the line in
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1:48:46, with Pais 23 seconds behind. Alexander, who has been training for Kona, showed he still has plenty of short-course speed as he finished third in 1:49:21. As for the women, a large group of athletes, including Fernandes, Aussie Emma Snowsill and American Becky Lavelle, all emerged from the swim around the 20-minute mark. As Thompson did in the men’s race, Great Britain’s Julie Dibens dominated the rest of the women’s field on the bike. She out-biked her competition by almost two full minutes, but it wouldn’t be enough to hold off the inevitable run charge from Fernandes and Snowsill. Once on the run, it was all about the two ITU superstars. Fernandes, currently the ITU’s No. 1-ranked female, slowly pulled away from Snowsill, with both women running under 35 minutes. Fernandes broke the tape in 2:00:27, with Snowsill finishing 39 seconds behind. Dibens’ run was only the ninthbest of the day, but because of her blazing bike ride it was good enough for third overall, in 2:02:10.
LIFE TIME FITNESS TRIATHLON Minneapolis, Minn. July 14, 2007 1.5km swim, 40km bike, 10km run
Jay Sutherland/asiphoto.com
Women 1. Vanessa Fernandes (PGL) . . . . . . . . . . . . . . . . . . . . 2:00:27 2. Emma Snowsill (AUS) . . . . . . . . . . . . . . . . . . . . . . . 2:01:06 3. Julie Dibens (GBR) . . . . . . . . . . . . . . . . . . . . . . . . . 2:02:10 4. Becky Lavelle (USA) . . . . . . . . . . . . . . . . . . . . . . . . 2:02:43 5. Pip Taylor (AUS) . . . . . . . . . . . . . . . . . . . . . . . . . . . 2:04:03 Men 1. Greg Bennett (AUS) . . . . . . . . . . . . . . . . . . . . . . . . 1:48:46 2. Bruno Pais (PGL) . . . . . . . . . . . . . . . . . . . . . . . . . . 1:49:09 3. Craig Alexander (AUS) . . . . . . . . . . . . . . . . . . . . . . 1:49:21 4. Hunter Kemper (USA) . . . . . . . . . . . . . . . . . . . . . . . 1:49:47 5. Rasmus Henning (DEN). . . . . . . . . . . . . . . . . . . . . . 1:49:57 T R I AT H L E T E M A G . C O M
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Mroszczyk-McDonald finally moved into first place around mile 20 of the marathon. A little more than 2200 athletes competed for 80 qualifying spots for October’s Ford Ironman World Championship in Kailua-Kona, Hawaii, and the event featured a pro women’s field but did not include a pro men’s race. The pro men raced at Ironman Coeur d’Alene in Idaho in June. While the 26-year-old Mroszczyk-McDonald impressed with his fortitude, 36-year-old Granger amazed with her thorough domination, easing her way to the finish seven minutes and 18 seconds ahead of No. 2 Tyler Stewart of Novato, Calif., after leading by 14:40 at T2. It was Stewart’s first triathlon as a professional. The key to Granger’s victory came in the bike segment. “Definitely, the bike won the race for me,” she said. “I was able to get a huge lead off the bike. It’s really demoralizing for the other girls to know I have a 16- to 17-minute lead. It’s very difficult to pick up that time over the marathon . . . So as soon as I knew I had enough of a lead, I just shut down.” That moment came around the 20-mile mark of the marathon. But despite her impressive performance, Granger was to some extent flying blind as she left T1 to attack what is considered one of the more challenging IM bike courses. “I hadn’t gone over the bike course. I only knew what people said, that it was a tough course. I hadn’t seen it,” she said. “The first lap to me was really entertaining, because I didn’t know what to expect. I really loved it, so I couldn’t actually wait to get out there again. So I really made up most of my time on the second lap. The professional women started a half-hour ahead of the rest of the field, and Granger found that to be a mixed blessing. That made it tougher for her, because she ended up doing the entire race alone, instead of having company to push her along. But it also kept the top professional women from getting caught up in the crowd. “I’ll head back to Switzerland now [where she trains for much of the season] and have a week to 10 days to take it very easy,” Granger said after her win. “I did an Ironman [Quelle Challenge, in Roth, Germany, which in no longer part of the IM series but an independent Ironman-distance event] four weeks
Pat Hendrick
AT THE RACES
Granger tops the field in Lake Placid
T
Their paths to victory couldn’t have been more different. Top Australian pro Belinda Granger led the women’s field at the Ford Ironman USA Lake Placid, in New York State, from start to finish on July 22, finishing in 9 hours, 40 minutes and 20 seconds. It was the fifth Ironman title of her career and her fourth Ironman race of 2007. Men’s winner, age grouper Alex Mroszczyk-McDonald of Burlington, Vt., finished his fourth Ironman overall in 9:16:02 after spending the day working his way up through the field. 150
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ago, but that’s not normal. Because I did that, it’s going to take me a lot longer to recover from this. Normally, you like about eight weeks to recover.”
AGE-GROUP MEN TAKE CENTER STAGE For Mroszczyk-McDonald, the day was much more about the excitement of the moment. “This is my fourth Ironman . . . You know, I’m really excited about next year,” he said. 2008 will bring more racing and his graduation from medical school at the University of Vermont. “I got a great start in the swim. I felt really good. It was a little bit slower than I was hoping, but, you know, it’s a long, long day, so I kept it nice and relaxed and cruised,” said Mroszczyk-McDonald. “I started on the bike . . . in 10th position, someone told me. The first lap, I felt great. The second lap, coming back from Wilmington, back to Placid, there are slow, gradual hills. You know, that was tough, but there again, I kept it constant. The second lap, there was a headwind. I just kept it up. I kept spinning. I knew it was a long day, and anything can happen.” It was during the marathon that Mroszczyk-
McDonald slowly moved past the leaders. “I started the run 11 minutes down in fifth place,” he said. “And I thought, ‘Oh well, let’s see what happens.’ I passed the fourth-place guy about mile two. I passed the third-place guy about mile 11. . . . I passed the second-place guy about mile 17 . . . I passed the first-place guy about mile 20. I didn’t look back. I was too afraid to look back.” From there on, it was a hard drive to the finish and the celebration that awaited. “You could not ask for a better day, a better crowd,” he said. Mroszczyk-McDonald was giddy with his moment in the spotlight. “I want to say if the triathlon thing doesn’t work out, then I can always be a doctor,” he said, laughing.
IRONMAN USA LAKE PLACID Lake Placid, N.Y. July 22, 2007 2.4-mile swim, 112-mile bike, 26.2-mile run
Women 1. Belinda Granger (AUS) . . . . . . . . . . . . . . . . . . . . . . . 9:40:20 2. Tyler Stewart (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . 9:47:38 3. Erika Csomor (HUN) . . . . . . . . . . . . . . . . . . . . . . . . . 9:53:44 4. Karen Holloway (USA) . . . . . . . . . . . . . . . . . . . . . . . 10:03:13 5. Linsey Corbin (USA) . . . . . . . . . . . . . . . . . . . . . . . . 10:04:19 Men 1. Alex Mroszczyk-Mcdonald (USA) . . . . . . . . . . . . . . . . 9:16:02 2. Pierre Lavoie (CAN) . . . . . . . . . . . . . . . . . . . . . . . . . . 9:21:43 3. Craig Howie (USA). . . . . . . . . . . . . . . . . . . . . . . . . . . 9:25:25 4. Jo Koster (SWI) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9:33:38 5. Richard Pady (CAN). . . . . . . . . . . . . . . . . . . . . . . . . . 9:41:31 T R I AT H L E T E M A G . C O M
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AT THE RACES
Rebecca Roozen
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Australians take New York City Greg Bennett and Emma Snowsill win seventh-annual event in the world’s greatest metropolis
T.J. Murphy
W
When it comes to triathlon meccas, New York City doesn’t spring to mind. Yet there is much evidence to suggest that the Big Apple, despite the cramming of 8.2 152
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million residents into 322 square miles (and enough concrete to pave over a Great Lake), isn’t as bad as you might think. In Manhattan’s Central Park, you can T R I AT H L E T E M A G . C O M
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TJ Murphy
run on road loops and bridle trails and whiz around with other cyclists to get in a solid bike workout. For longer rides, you can follow Riverside Drive, pick your way past Columbia University and then at 178th street cross over the Hudson via the George Washington Bridge to long, tough and spectacular routes in New Jersey. For swimming, many Gotham triathletes meet up at Asphalt Green (Upper East Side) or at the behemoth facility at Chelsea Piers (where the West Side Highway meets West 23 St.). The complexity and chaos of Gotham apparently gives the motivated triathlete something to fight against. Consider Chris Bergland, who, while living in Manhattan, trained for three consecutive Triple-Ironman championships (his PR for
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AT THE RACES
U.S.Multi-Sport Directory 2008 Edition
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SWEEPSTAKES RULES 1. No purchase necessary. To enter without ordering, send an index card to: Triathlete Ironman China 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 March 31st, 2008. Triathlete is not responsible for lost, late, misdirected, damaged, illegible or postage-due mail. 4. Prize winners will be selected no later than April 18th, 2008 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 round trip airfare for two, 7-night hotel stay and free bike transportation for the 2008 Ironman China race taking place April 20th. There is no cash exchange for this prize. 8. Employees of Ironman China and Triathlete or anyone affiliated are not eligible. Sweepstakes subject to all federal, state and local tax laws and void where prohibited by law. 9. For the name of the winner, send a self-addressed, stamped envelope and letter of request to: Triathlete Ironman China Sweepstakes, 328 Encinitas Blvd., Suite 100, Encinitas, CA 92024.
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SpeciaS Kona Event
the 7.2-mile swim, 336-mile bike and 78.6-mile run event: a snappy 38 hours and 46 minutes). So perhaps it shouldn’t be a surprise that the Nautica New York City triathlon has been running for seven years, so popular that it rapidly sells out after online registration begins. A stop on the Life Time Fitness series of triathlons, the New York tri is also home to the Challenged Athletes nationals and the Ivy League championships. This year, in addition to more than 3000 age groupers, a stellar cast of elite triathletes took on the Olympic-distance race. Held on July 22, the 2007 event served as an unofficial celebration of the comeback of three stars: American Hunter Kemper and Australians Greg Bennett and Craig Walton. Bennett’s comeback had begun the previous week when he won the Life Time Fitness event in Minneapolis, signaling that he had officially shaken off injuries that had prevented him from running for half a year, and his whippet-quick speed had returned. Kemper had suffered a similar fate in late 2006, when what had seemed to be a simple lower-back problem refused to heal, preventing him from running for months. “It was frustrating,” Kemper recounted in an interview the Friday before the race. “I saw dozens of doctors and couldn’t get the diagnosis dialed in until February of this year.” His sacroiliac joint, Kemper said, was locked, and only in the late spring had treatment rehabilitated him into a state where he could run. The New York triathlon would signify another step forward in regaining his fitness, but he knew he was still far from his peak. “It’s tough to come to these races knowing that I’m not fully prepared,”
Kemper said. “But the goal is to be in my best shape at the Beijing World Cup in September.” The 2008 Olympic venue for triathlon, Kemper was victorious in the 2005 race. Walton—well known for his overpowering swim-bike combination—was also struggling to return to form. “I’ve lost the last two years to chronic fatigue,” he said.
WALTON POWERS THROUGH A SPEEDY SWIM In the men’s race, Bennett, Kemper and Walton took over the race quickly after Walton, predictably, took the point on the 1.5kilometer swim. The swim flows with the current in the Hudson River, producing ridiculously fast times. Walton swam 12:59, with his primary competitors about a half-minute back. American Victor Plata and Aussie Peter Robinson were with them. After exiting the water in Riverside Park on the Upper West Side, the racers faced a long run to the transition area. Said Bennett, “I think Peter and I ripped off a 60-second quarter coming out of the water. It was nuts.” The race was quickly taken over by Walton, who led Bennett through the first five kilometers of the bike, all flat. But when the course began to roll, Walton struggled and Bennett caught fire. When the race transitioned to the run, Bennett fired off a 31:18 split to secure his first-place finish. Kemper hauled in Walton on the run with a healthy-looking stride and fiery 30:18 split and took second, with Walton third. “I won today with my swim and bike,” Bennett said after the race. “On the bike, I really went well on the hills.”
& 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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AT THE RACES
NAUTICA NEW YORK CITY TRIATHLON New York, N.Y. July 22, 2007 1.5km swim, 40km bike, 10km run
Minutes after crossing the finish line, Kemper was initially disappointed. “I didn’t have a good bike today; I just couldn’t find a good rhythm,” he said. “I knew I could take second, and that was the best placing I felt I could get. I have to be happy with this result.” “Ultimately, it was just good to race,” Walton said about finishing third. “I want to get back to my normal self.”
UNTOUCHABLE SNOWSILL In the women’s race, American Rebeccah Wassner led the field out of the water, with Snowsill and Dibens in close pursuit. Great Britain’s Julie Dibens shot past them both early in the bike but was only able to retain a one-minute lead into T2 over Snowsill. 156
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Women 1. Emma Snowsill (AUS) . . . . . . . . . . . . . . . . . . . . . . . . 2:00:23 2. Julie Dibens (GBR) . . . . . . . . . . . . . . . . . . . . . . . . . . 2:02:14 3. Rebeccah Wassner (USA) . . . . . . . . . . . . . . . . . . . . . 2:03:21 4. Pip Taylor (AUS). . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2:03:46 5. Annie Warner (USA). . . . . . . . . . . . . . . . . . . . . . . . . . 2:08:35 Men 1. Greg Bennett (AUS). . . . . . . . . . . . . . . . . . . . . . . . . . 1:47:37 2. Hunter Kemper (USA) . . . . . . . . . . . . . . . . . . . . . . . . 1:48:41 3. Craig Walton (AUS) . . . . . . . . . . . . . . . . . . . . . . . . . . 1:49:05 4. Victor Plata (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . . 1:52:01 5. Peter Robertson (AUS) . . . . . . . . . . . . . . . . . . . . . . . 1:53:58
Rebecca Roozen
“The bike course is deceivingly hard with a lot of wide-open spaces and undulating winds,” Snowsill said. “It’s a solid run though, and I really had to put my head down and push it to get ahead of Julie. She was really motoring along out there, and it took a lot for me to catch her.” “I knew it was always between Emma and me and the other top competitors,” Dibens said. “And I knew I needed at least a few minutes’ lead if I was going to take her [Snowsill], but she caught me about mile two or three of the run.” Having successfully defended her 2006 championship, Snowsill’s comments about holding a triathlon in uptown, New York City echoed many of the other comments. “It’s a really well organized course, even with all the traffic,” she said. “I felt safe the whole time. It was very special to come back to New York to do it again today.”
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DIGITAL EDITION NOW AVAILABLE Our digital edition is an exact replica of the print edition of Triathlete magazine, delivered to your computer by e-mail. It looks just like the print edition and contains the identical training information, gear reviews, race reporting and nutrition tips as the mailed copy. But the digital edition offers several advantages that print doesn’t: • Links to all of the Web sites (URLs) and e-mail addresses • Download: Save a local version directly to your computer for off-line viewing • Tools that allow you to zoom, print or e-mail pages to a friend • Find anything in the magazine by typing a search phrase • View all available archived issues for this magazine • Environmental friendly: No trees are cut and no fuel is wasted to deliver this edition
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DIGITAL EDITION
TODAY triathlete-digital.com
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The women’s race saw the reigning Hawaii Ironman world champion Michellie Jones rested and on the mend from a foot injury that had kept her volume low in the spring. After exiting the Russian River first over a minute ahead of Dede Griesbauer and 2:15 ahead of McGlone, Jones powered away on the bike. But while she was maintaining her lead over the balance of the field, McGlone slowly chipped into the Aussie’s advantage on the bike. By T2, Jones’ lead was whittled to 45 seconds. Onto the undulating half-marathon to La Crema vineyard, McGlone continued to reel in Jones, taking the race lead by mile five and pulling away to her second 70.3 victory over Jones, who cruised in for second as Melissa Ashton held off Alexis Waddel for third. While McGlone’s result is a positive bellwether, Jones was equally upbeat about her race. “It felt good to do another half— I felt a lot better on the run than I did at Honu,” she said. “The lead-up to Hawaii is a little slower, but maybe it’s for the best. Now I’ll just focus on my Ironman training.”
George Chambers
AT THE RACES
Alexander, McGlone win Vineman 70.3
Reigning 70.3 world champs set course records in NorCal wine-country classic
By Jay Prasuhn
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VINEMAN IRONMAN 70.3 Sonoma County, Calif. July 22, 2007 1.2-mile swim, 56-mile bike, 13.1-mile run
Women 1. Samantha McGlone (CAN). . . . . . . . . . . . . . . . . . . . . 4:16:39 2. Michellie Jones (AUS) . . . . . . . . . . . . . . . . . . . . . . . . 4:21:29 3. Melissa Ashton (AUS) . . . . . . . . . . . . . . . . . . . . . . . . 4:24:12 4. Alexis Waddel (USA) . . . . . . . . . . . . . . . . . . . . . . . . . 4:26:24 5. Dede Griesbauer (USA) . . . . . . . . . . . . . . . . . . . . . . . 4:27:04 Men 1. Craig Alexander (AUS) . . . . . . . . . . . . . . . . . . . . . . . . 3:50:49 2. Luke Bell (AUS). . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3:51:01 3. TJ Tollakson (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . . 3:53:02 4. Chris Lieto (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . . 3:53:53 5. Paul Amey (GBR). . . . . . . . . . . . . . . . . . . . . . . . . . . . 3:54:55
George Chambers
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As defending Ironman 70.3 world champs Samantha McGlone and Craig Alexander await their October Ironman inauguration in Kona, they polished their middle-distance speed a few months ahead of the big date, in the process taking respective wins at Vineman Ironman 70.3. In the men’s race, Australian Pete Jacobs was first out of the water solo, followed by a 10-man group including Alexander, fellow Aussie Luke Bell, Americans T.J. Tollakson and Chris Lieto and Brian Lavelle and Great Britain’s Paul Amey. Tollakson wrestled the early bike lead from Jacobs, but that was short-lived when Lieto powered past Tollakson five miles into the bike. “I tried to stay with him but thought better of the ridiculous effort,” Tollakson said. Lieto powered solo at the front of the bike in a mad race for T2—and would make it in record time. After smashing Steve Larsen’s bike-course record by three minutes with a 2:04.36 time over 56 rolling miles through wine country, Lieto started the run with a 3:45 lead on Tollakson, with the trio of Alexander, Bell and Lavelle a further minute back. Tollakson closed on Lieto, but in turn Alexander and Bell closed on Tollakson. “I had a couple of minutes on [Alexander] at the turn but he covers ground like a Caterpillar excavator, demolishing everything in sight,” Tollakson said. At mile 9.5 Lieto, Tollakson and Alexander ran stride for stride before Alexander tore away from the early bike leaders. Another mile down the road, Bell moved past for second place. “Alexander and Luke ran out of this world with sub-1:10 on the same course where Simon Lessing went 1:13:01 last year and Chris Legh went 1:12:46—a truly amazing performance,” Tollakson said. Alexander’s 1:09:34 run and finish were new course records.
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Reed, Zeiger win Boulder Peak By Cameron Elford
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Australian Paul Matthews shadowing the pair. Despite his efforts to pull back Hackett, Reed, a former Kiwi who gained American citizenship in 2004, had given Hackett nearly a one-minute advantage at T2. But once off the bike, Reed used his ITU leg speed to outpace Matthews and Hackett with a 34:06 10km run, which follows an out-and-back course over the dirt roads that surround the reservoir, and take the win in 1:55:39.
Courtney Johnson
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The Boulder Peak Triathlon, in Boulder, Colo., never has a shortage of top pros and age groupers, attracted in part by the long-running eventâ&#x20AC;&#x2122;s challenging course that includes Old Stage Hill, a 15-percent climb that gains 600 vertical feet in under a mile, and in part by the eventâ&#x20AC;&#x2122;s perfect timing as a mid-season tune-up before athletes begin to build for the big late-season events, such as the Hawaii Ironman, XTERRA Tahoe or Maui or the 70.3 champs in Clearwater. This yearâ&#x20AC;&#x2122;s race, on July 22, was no exception with top athletes, including twotime Kona champion Tim DeBoom, 2000 Olympian Joanna Zeiger, 2008 Olympic hopeful Sarah Haskins and 2006 Escape from Alcatraz winner Matt Reed, all racing the 1.5km swim, 42km bike and 10km run course and battling scorching-hot conditions that surged well into the 90s. After trailing Boulder age grouper Mark Van Akkeren out of the swim in the Boulder Reservoir, Matty Reed and Australiaâ&#x20AC;&#x2122;s Stephen Hackett traded blows on the punishing bike course with
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AT THE RACES Hackett took second, 23 seconds behind Reed, while Matthews was third. DeBoom finished in fourth place after a weak swim that left him over a minute behind the leaders out of the water. In the women’s race, Zeiger, who lives in Boulder, exited the swim just two seconds behind Haskins before opening a decisive gap on the bike and extending her advantage with a 38:15 run— the top split among the pro women—to take the win in 2:08:27. Haskins finished second in 2:09:46. Jasmine Oeinck, from Colorado Springs, was the third female finisher.
EAS BOULDER PEAK TRIATHLON Boulder, Colo. July 22, 2007 1.5km swim, 42km bike, 10km run
Men 1. Matt Reed (USA). . . . . . . . . . . . . . . . . . . . . . . . . . . . 1:55:39 2. Stephen Hackett (AUS) . . . . . . . . . . . . . . . . . . . . . . . 1:56:02 3. Paul Matthews (AUS) . . . . . . . . . . . . . . . . . . . . . . . . 1:57:01 4. Tim DeBoom (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . 1:58:13 5. Leon Griffin (AUS) . . . . . . . . . . . . . . . . . . . . . . . . . . . 2:01:27
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Women 1. Joanna Zeiger (USA) . . . . . . . . . . . . . . . . . . . . . . . . . 2:08:27 2. Sarah Haskins (USA). . . . . . . . . . . . . . . . . . . . . . . . . 2:09:46 3. Jasmine Oeinck (USA) . . . . . . . . . . . . . . . . . . . . . . . . 2:16:22 4. Leah Larson (USA) . . . . . . . . . . . . . . . . . . . . . . . . . . 2:18:10 5. Jocelyn Petrella (USA) . . . . . . . . . . . . . . . . . . . . . . . . 2:18:46
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After the swim, the other pre-race favorites Niederfriniger, Hauke and Preston were all within two minutes of Biscay. By the 56-mile mark of the bike, Niederfriniger surprisingly found herself five minutes behind the lead group of women. But by mile 13 of the marathon the fleet-footed Niederfriniger had moved into second place, only 90 seconds behind race leader Hauke, but now four minutes ahead of Preston, whose win just two weeks ago at Ironman Switzerland was starting to show. With under four miles to go, Niederfriniger overtook Hauke and clinched victory in her third attempt. â&#x20AC;&#x153;A good swim, but a difficult bike,â&#x20AC;? said Niederfriniger. â&#x20AC;&#x153;On the run, I felt strong, so I just went for it. I am completely spent but very happy to finally win here.â&#x20AC;? Hauke cruised in, enjoying the home crowd, for her second runner-up spot in a row, while Preston toughed it out for third.
THREE TIMES IS THE CHARM FOR NIEDERFRINIGER American Desiree Ficker, second in Kona last fall, knew early on in the race that it was not her day. The good news was that she exited the water fewer than three minutes behind fellow American Hillary Biscay, who was first out of the water. The bad news was that Ficker found herself in a group of four male cyclists, and in an all too familiar story: They would not let her make a clean pass or stay in front if she did. Going from bad to worse, when a referee happened along Ficker received six-minute penalty. 164
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Belgiumâ&#x20AC;&#x2122;s Marino Vanhoenecker and Italyâ&#x20AC;&#x2122;s Edith Niederfriniger took the top podium places at Ironman Austria, in Klagenfurt, on July 8. Vanhoenacker, the defending menâ&#x20AC;&#x2122;s champion, who was sixth last year in Kona, set a new course record in the process. The runner-up was Austriaâ&#x20AC;&#x2122;s Norbert Langbrandtner while Germanyâ&#x20AC;&#x2122;s Max Longree took third. Niederfriniger, last yearâ&#x20AC;&#x2122;s Ironman France champion, defeated womenâ&#x20AC;&#x2122;s runner-up Veronika Hauke of Austria, while last yearâ&#x20AC;&#x2122;s winner, Rebecca Preston, slipped to third. A total of 2215 athletes from 42 countries came to vie for 50 Ironman Hawaii slots and were cheered on by more than 100,000 spectators. The Ironman Austria swim takes place in Austriaâ&#x20AC;&#x2122;s largest lake, Lake Wothersee, with a finishing stretch in a canal leading to the city. The bike is a scenic course in the mountains that border the lake, and the flat marathon runs between a small lakeside town and the city center.
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managed to move into second place entering T2, after exiting the swim in 117th position, while local hero Landbrandtner went out of T2 in sixth place, looking focused and determined. Meanwhile, Vanhoenecker kicked it up a notch, with early run splits indicating a possible subeight-hour clocking. He eventually slowed, being content with setting a new course record, breaking Jurgen Zack’s mark by just 17 seconds. “I’m getting used to it,” said Vanhoenecker. “Last year, winning was new to me and somewhat overwhelming, both personally and professionally. Now, I like it, and I’ve learned to handle it better.” The battle continued out on the run course, as Langbrandtner, with the thirdfastest marathon, ran himself into the runner-up position. Germany’s Max Longree, a first-year pro, who placed 20th overall and first amateur last year in Kona, was the quickest runner of the day, which moved him from 13th off the bike all the way to the final podium spot.
KARNTEN IRONMAN AUSTRIA VANHOENACKER PUTS THE HAMMER DOWN When a group of 10 men, including defending champion Vanhoenecker, exited the water within 35 seconds of each other, it was the closest anyone would get to the speedy Belgian for the rest of the day. Halfway though the bike Vanhoenecker was more than five minutes up on his closest pursuers. Entering T2, he had almost doubled that gap. Germany’s Kai Hundertmarck, an ex-Tour de France cyclist, had
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Klagenfurt, Austria July 8, 2007 2.4-mile swim, 112-mile bike, 26.2-mile run
wherever you go
Women 1. Edith Niederfriniger (ITA). . . . . . . . . . . . . 9:08:47 2. Veronika Hauke (AUT) . . . . . . . . . . . . . . . 9:09:33 3. Rebecca Preston (AUS) . . . . . . . . . . . . . . 9:15:55 4. Sara Gross (CAN) . . . . . . . . . . . . . . . . . . 9:24:08 5. Tara Norton (CAN) . . . . . . . . . . . . . . . . . . 9:32:53 Men 1. Marino Vanhoenacker (BEL) . . . . . . . . . . 8:06:41 2. Norbert Langbrandtner (AUT). . . . . . . . . . 8:19:58 3. Max Longree (GER) . . . . . . . . . . . . . . . . . 8:20:13 4. Kai Hundertmarck (GER) . . . . . . . . . . . . . 8:27:35 5. Alexander Fruhwirth (AUT) . . . . . . . . . . . . 8:33:07
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AT THE RACES
Aussies dominate at Lake Stevens 70.3 Legh continues to roll toward Clearwater
By Brad Culp
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At a race that is typically dominated by a mix of American and Canadian triathletes, men and women from Down Under topped the Lake Stevens Ironman 70.3 on July 8. The Aussie men, led by 70.3 superstar Chris Legh, swept the podium, while the women delivered a one-two punch, with Rebekah Keat taking top honors. Last year, organizers elected to only host an age-group race, so many elites kept it out of their race schedule. With the addition of a $30,000 prize-purse this season, a top-notch group of pros made the trip to Lake Stevens, located only 30 minutes from Seattle. As usual, Legh had a bit of a deficit after the swim and trailed countryman Luke McKenzie by over two minutes. Exiting the water close behind McKenzie were Aussie Paul Matthews and American Timothy Marr. Once on the bike, it was time for an American named Lieto to take over. However, it wasn’t bike powerhouse Chris Lieto but, rather his brother, Matt. Lieto made the family proud by delivering a Chris-like performance, with the day’s best bike-split of 2:12:20. Lieto, Legh and McKenzie all entered T2 in close proximity, and it became a race for the runners. Matthews fell slightly off-pace during the ride, but the talented runner set his sights on Legh as soon as he was out of T2.
Matthews pieced together an impressive run (1:15:16), but it wasn’t enough to catch the fleet-footed Legh, who won by 40 seconds, in 3:56:26. Matthews climbed into second, with McKenzie falling back to third. In the women’s race, Keat led the way out of Lake Stevens, but fellow-Aussie Melissa Ashton and American Heather Gollnick were mere seconds back. Keat, a swim-run BARCLAYS NORTH specialist, fell back durIRONMAN 70.3 LAKE ing the bike, as Canadian STEVENS Heather Wurtele and Lake Stevens, Wash. Ashton took over the July 8, 2007 pace making. The pair 1.2-mile swim, 56-mile bike, made it to T2 first, but 13.1-mile run Keat stormed out of T2 and quickly caught all Women her rivals. Her ridicu1. Rebekah Keat (AUS) . . . 4:28:05 lous half-marathon time 2. Melissa Ashton (AUS) . . 4:31:11 of 1:20:23 was the best 3. Heather Gollnick (USA) . 4:34:02 of the day by almost six 4. Heather Wurtele (CAN). . 4:35:19 minutes. She won com5. Kelly Couch (USA) . . . . . 4:38:38 fortably, in 4:28:05, three minutes ahead of Men Ashton. Gollnick, the 1. Chris Legh (AUS) . . . . . . 3:56:26 pre-race favorite, used a 2. Paul Matthews (AUS). . . 3:57:08 balanced swim-bike-run 3. Luke McKenzie (AUS). . . 3:57:33 performance to grab 4. Timothy Marr (USA) . . . . 4:01:48 third. 5. Matt Lieto (USA) . . . . . . 4:02:51
triathletemag.com •News •Training Tips •Race Events Triathlete Online will get you there faster. Redesigned for speed and ease of use.
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AT THE RACES
Aussies sweep Canada’s inaugural Ironman 70.3 World champion squeezes out narrow win
By Brad Culp
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IRONMAN 70.3 NEWFOUNDLAND Pasadena, Newfoundland, Canada July 29, 2007 1.2-mile swim, 56-mile bike, 13.1-mile run
Women 1. Melissa Ashton (AUS) . . . . . . . . . . . . . . . . . . . . . . . . 4:32:22 2. Magali Tisseyre (CAN) . . . . . . . . . . . . . . . . . . . . . . . . 4:39:50 3. Nicole Guembel (CAN) . . . . . . . . . . . . . . . . . . . . . . . . 4:51:30 4. Julie Curwin (AUS). . . . . . . . . . . . . . . . . . . . . . . . . . . 4:55:17 5. Cathy Yndestad (USA) . . . . . . . . . . . . . . . . . . . . . . . . 4:55:53 Men 1. Craig Alexander (AUS) . . . . . . . . . . . . . . . . . . . . . . . . 3:58:26 2. Richie Cunningham (AUS) . . . . . . . . . . . . . . . . . . . . . 3:58:54 3. Marcel Vifian (USA). . . . . . . . . . . . . . . . . . . . . . . . . . 4:03:38 4. Leon Griffin (AUS) . . . . . . . . . . . . . . . . . . . . . . . . . . . 4:04:53 5. Wolfgang Guembel (CAN). . . . . . . . . . . . . . . . . . . . . . 4:07:53
Courtesy Bali Triathlon
There must be something in the water Down Under, because the Aussies can’t seem to lose an Ironman 70.3 race this season. After dominating the podium at Lake Stevens, another stellar group of Aussie stars headed to Canada’s Atlantic Coast to have a go at the $6,000 first-place prize on July 29. Cashing in was reigning 70.3 world champion Craig Alexander and fellow Aussie Melissa Ashton. Rising Aussie star Pete Jacobs blew away the field during the 1.2-mile swim, with a 23:11 split, but the strong bikers didn’t seem to worry. Over a minute later, the rest of the elite field made it out of the water, led by Alexander. Once on the bike, former world duathlon champion Leon Griffin, also from Australia, made a charge, with Alexander, Australian Richie Cunningham and American Marcel Vifian all keeping pace. On the run it became clear the real race was between Alexander and Cunningham. They were never separated by more than a few seconds during the half-marathon, but in the end, Alexander’s 1:14:59 split was just too quick for his coun-
tryman. Alexander won in 3:58:26, with Cunningham crossing the line 28 seconds later. Vifian held off Griffin for a close battle for third. As for the women, Ashton, the pre-race favorite, did not disappoint. The runner-up three weeks before at Lake Stevens led start to finish at Newfoundland. Her winning time of 4:32:22 was over seven minutes in front of Canadian Magali Tisseyre and almost 20 minutes in front of third-place Nicole Guembel, also from Canada.
Plews, Toy tops in Bali
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The Bali International Triathlon debuted on June 24, 2007, with more than 150 athletes starting the Olympic-distance event on the tropical Indonesian island. Taipei-based Craig Johns led the pack out of the swim in Jimbaran Bay, with British elite athlete Daniel Plews close behind. Johns maintained his lead throughout the 40km bike course, which winds through the flat-and-fast Nusa Dua resort area. 168
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By the end of the bike, however, Johns’ advantage was down to just seconds as Plews made a late charge as the riders approached T2. And by early on in the 10km run through Jimbaran Village Plews had grabbed the lead, building a cushion of close to three minutes by the halfway point then cruising to a comfortable win, in 1:58:30. The women’s race was led almost start to finish by Kelly Toy of Singapore, who finished in 2:25:23, more than 10 minutes ahead of second-place finisher Leah Mitsuko Brownell of Canada. Third-place finisher Robyn Stanley of Australia was another 10 minutes behind Brownell.
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Courtesy Bali Triathlon
AT THE RACES
BALI INTERNATIONAL TRIATHLON A large contingent of 18 relay teams battled for bragging rights, but topping the relay-team category overall was Discovery Kartika Plaza Hotel, which finished in 2:04:41, nearly 21 minutes ahead of the second-place relay team, Komang Cahya Sudiarta. As most age groupers came through the finish gate on Jimbaran Beach, a Reggae band played, and more than half of the participants were given trophies and prizes. First-place finisher Plews received the grand prize for 2007, a three-day package at the Four Seasons Jimbaran Bay. That prize has been increased for 2008 to a seven-day package for both the top male and female finishers.
Jimbaran Bay, Bali, Indonesia June 24, 2007 1.5km swim, 40km bike, 10km run
Women 1. Kelly Toy (SNG) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2:25:23 2. Leah Mitsuko Brownell (CAN) . . . . . . . . . . . . . . . . . . 2:36:30 3. Robyn Stanley (AUS) . . . . . . . . . . . . . . . . . . . . . . . . . 2:46:38 Men 1. Daniel Plews (GBR). . . . . . . . . . . . . . . . . . . . . . . . . . 1:58:30 2. Craig Johns (TAI) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2:04:36 3. Mark Batten (AUS) . . . . . . . . . . . . . . . . . . . . . . . . . . 2:12:25
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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 Triathlon- sanctioned races are designated with a #. Register at active.com for events designated with @.
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. 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 July 31 have been included in the October issue. All entries that were submitted after that date will be in the November 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
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
XTERRA TV SCHEDULE (October 2007) MARKET
STATION
DATE
TIME
SHOW
Albany, N.Y.
WTEN
9/29
1:30 p.m.
XTERRA Planet
10/6
1:30 p.m.
XTERRA Planet from Hawaii
10/21
noon
XTERRA Planet from Reno
Amarillo, Texas
KAMR
9/9
12:30 p.m.
XTERRA Planet from Reno
Anchorage, Alaska
KTVA
9/8
2 p.m.
Nevada Passage
Butte, Mont.
KTV
9/8
11:30 a.m.
XTERRA Planet from Hawaii
9/15
11:30 a.m.
XTERRA Planet from Reno
9/8
1 p.m.
XTERRA Planet from Nevada
9/23
noon
XTERRA Planet from Nevada
9/15
1:30 p.m.
XTERRA Planet from Hawaii
9/22
1:30 p.m.
XTERRA Planet from Reno
9/16
12:30 p.m.
XTERRA Planet from Hawaii
9/23
12:30 p.m.
XTERRA Saipan Championship
10/7
12:30 p.m.
XTERRA Planet from Hawaii
10/14
1 p.m.
XTERRA Planet from Nevada
10/14
1:30 p.m.
XTERRA Planet from Nevada
10/21
1 p.m.
XTERRA Planet
10/21
1:30 p.m.
XTERRA Planet from Hawaii
10/27
1:30 p.m.
XTERRA Planet from Reno
9/8
11:30 a.m.
XTERRA Planet from Hawaii
Erie, Penn.
WICU
Indianapolis, Ind.
WISH
Madison, Wis.
WMTV
Missoula, Mont.
KECI
9/15
11:30 a.m.
XTERRA Planet from Reno
Omaha, Neb.
KETV
9/9
noon
Nevada Passage
Portland, Maine
WMTW
9/15
1 p.m.
XTERRA Planet from Hawaii
9/15
1:30 p.m.
XTERRA Planet from Reno
Reno, Nev.
KOLO
9/22
5 p.m.
XTERRA Planet from Nevada
Rochester, Maine
KTTC
9/15
12:30 p.m.
XTERRA Planet from Hawaii
9/23
12:30 p.m.
XTERRA Planet from Nevada
St. Louis, Mo.
KDNL
9/9
12:30 p.m.
XTERRA Saipan Championship
Tampa, Fla.
WTSP
9/16
2 p.m.
Nevada Passage
9/22
1:30 p.m.
XTERRA Planet
9/29
1:30 p.m.
XTERRA Planet from Hawaii
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. 170
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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.
NORTH CENTRAL
10/13- Neoga, IL—Eagle Creek Long Course Duathlon. Mattoon Beach Tri. 5mi R, 40mi B, 5mi 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 Multi-Event 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.
John Segesta/wahoomedia.com
SOUTH CENTRAL
CALENDAR
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.cutingedgeevents.net,beccakoester@yahoo.com, www.sign meup.com. Danskin Women’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.familyfitnessweekend.com. Fat Rabbit Racing: Craig Thompson,614.424.7990, 614.306.1996; craigthompson@fatrabbitracing.com;
www.fatrabbitracing.com. Finish Line Productions: 475 Tinker’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. Green Brook Racing LLC: Joe Patanella,P.O.Box 825, Green Brook, NJ 08812-825, 732.841.2558; greenbrookracing@aol.com,
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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 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.
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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.
TRAINING PEAK’S Training Plans Training Peaks has developed a series of triathlon-training plans for all levels of multisport athletes. There are 40 complete plans for every level of triathlete, from newbies to pros, and for every distance, from sprints to Ironman. Each plan has been designed by Matt Fitzgerald, a Triathlete contributing editor, certified coach and author of Triathlete Magazine's Complete Triathlon Book and Triathlete Magazine's Essential Week-by-Week Training Guide.
Everyone who signs up for a training plan will receive a free copy of Essential Week-by-Week Training Guide
EVERY PLAN INCLUDES: • Nightly e-mails of your workouts • A daily log to track your workouts • Powerful calendar lets you change the plan to fit your schedule
• Interactive graphs to track your progress • Monitor your nutrition with the integrated Nutrition Tracker • Moderated message boards to get your tough training questions answered
Sign up for your interactive plan at
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John Segesta/wahoomedia.com
CALENDAR
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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
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ncttpresident@hotmail.com nctt.us Sacramento Triathlon Club Kathryn Caucci 916.736.2746 sactriclub.com 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
OCTOBER 2007
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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
T R I AT H L E T E M A G . C O M
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
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
OHIO
NATIONAL
Cincy Express Joe Yorio cincyexpress.org info@cincyexpress.org
Team Trichic Brenda Gilchrist trichic@trichic.com trichic.com
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Not just like in the movies By Scott Tinley
T
There are many interesting reciprocities between American life and American sport. Whether reflecting or contrasting each other, elements of our behavior can often be explained in the relationship. Consider how a display of emotion might be frowned upon within the office environment but acceptable on the playing field. With the advancements in technology, we can now sit at our desks and participate in a cyber version of life. We can view a far away river in real time while the only flow we’re in traces an arc from the office to the kitchen to the restroom. And other than voice inflections or penning just the right word, most of us lack the opportunity to act out our wants and needs, desires and emotions. Calm restraint is the mode of choice. And rationality is a hard thing to sustain. So it is that a kind of catharsis erupts during our true physical challenges. It feels good to scream when it hurts or scream when it feels good, to cry with the fear of anticipation, the joy of completion and all the emotional peaks and valleys in between. Long-distance sports in particular have become relief valves, conduits of acceptable purge. Even while athletes know and embrace this, somehow our society, in its over-stated hyperbole, has grown suspect of
authentic and spontaneous displays of emotion. Perhaps in allowing others to live the lived-life on our collective behalf, in embracing the soap-opera zeitgeist that’s invaded all media, there is no longer a reason for us to sing in the shower or tinker with chopsticks on the piano at a small gathering if we can project ourselves onto American Idol; no reason for us to swing for the fence, risk a new job, travel to a small island, work on a farm, tinker with our own vehicles or otherwise become who we think we should be. There are plenty of actors, trained or not, who will play that scripted role for us as we submit vicariously from the safety of our leatherette Barcalounger. But neither life nor sport can be experienced on a screen or in a slogan. “As seen on TV” does not mean that one size fits all even though many suitcases do look alike. Outside though, beyond the tyranny of the datasphere and deceit of reality TV, lies that physical world where every emotion is not only earned but free to paddle its way up through the layers of social mores. And when it finds sunlight just beyond the choking kelp morphs into a man released from the prison of his own making. Paradoxically, this personal drama also makes for entertaining TV. If you want to make The Show, just be ready to exhibit thermonuclear meltdown as the lens moves in for the shot. Drama sells and the question then becomes: Does the commodification of an athlete’s orgasmic release of emotion, either in the gyration of a fist-pumping victory or the earth-ending deflation of defeat, rob the athlete of something personal? Or is it good reportage to share authentic athleticism with those that might be inspired? “Kids, don’t try this at home” is a thinly veiled, dialectic version of a thrown gauntlet. Nobody wanted to be Julie Moss crawling across the finish line but everyone wanted to feel what she must have felt. I always felt intruded upon when cameras were up close. For me, the experience was more than personal. If I were leading a race or had fallen back into a different zip code, that moment was mine. Out there I was happy to talk to God when I could reach him or happy to spit and swear and suffer if the line was busy. But for some reason I felt like an Anasazi Indian of the American Southwest, believing that somehow a camera’s lens would swallow a piece of my momentary soul. By the mid-’90s when NBC had replaced ABC with its Ironman coverage, they’d discovered that it was all very simple—just point the camera at enough athletes and something dramatic will emerge. Cathartic release is a natural byproduct of physical effort. Still, most athletes seem to be ambivalent when it comes to sharing their feelings through mass broadcast. Pushed by the media, sidebars of human drama have become de rigueur. But when overly scripted, that display of emotion can appear as trite and fabricated. I suppose that only the individual can decide how much heart to wear on their sleeve. To use sports to not necessarily play the part but be the part requires some assembly and is subject to change without notice. But operators are standing by, so act now because with time colors may fade. And by all means, live only in a well-ventilated area.
Triathlete (ISSN08983410) is published monthly by Triathlon Group North America LLC, 328 Encinitas Blvd., Encinitas, CA 92024; (760) 634-4100. 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. 184
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Publication Mail Agreement #40683563: Return Undeliverable Canadian Addresses to Triathlete Magazine, 328 Encinitas Blvd Suite 100, Encinitas, CA 92024
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Gusmini Comunicazione
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8/9/07
2:26 PM
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Yana Klochkova 4-Time Olympic Gold Medalist
YOUR RESULTS ARE OUR MOTIVATION TOO. Some wonder how the most intense, demanding and painful workouts can be described as beautiful, peaceful, and thoughtful. Others know. Aqua Shift provides a significant reduction in wave and pressure drag through the theoretical and pratical application of Tripwires. After studying and dissecting prior research as building blocks, our group of experts became the first ever to decompose drag. The end result is a dramatic reduction in overall drag and what is considered to be the most hydrodynamically efficient swimsuit on earth. BUILT WITH THE TOTAL ATHLETE IN MIND. WWW.TYR.COM
Aqua Shift™ is manufactured under license from Spyder Active Sports, Inc.
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