2007-11 Triathlete

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2007 HAWAII IRONMAN PREVIEW ISSUE GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE

NO.283

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NOVEMBER 2007

12 WEEKS TO A HALF-MARATHON

3 WORKOUTS TO SUPERCHARGE LATE-SEASON BIKE FITNESS

BUYER’S

GUIDE WINTER RU

N GEAR

ARE YOU (OR YOUR TRAINING PARTNERS) A DOPE? NEWBIE CHECKLIST

DEFENDING FORD IRONMAN WORLD CHAMPION

MICHELLIE JONES $4.99 / Canada $6.99

triathletemag.com

THE GEAR YOU NEED FOR SUCCESS

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LEGACY OF ENDURANCE SPORTS.

ENDURANCE SPORTS TRAINING

KENNY SOUZA WORLD CHAMPION DUATHLETE

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AVIA.COM

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throw down. You’ve gotten up early, cancelled dinner plans, gone on rides when you didn’t feel like it. It’s time to make the most of your efforts, time to lay it all on the line. Whatever your fall racing calendar looks like, remember your hard work. Remember the pain, the love, the rhythm, and enjoy the final miles of your season. Choose GU.

PROUD SPONSOR

Melanie McQuaid, 3-time XTERRA World Champion. ©2007 Rich Cruse/XTERRA.

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wherever you go

whatever you do

choose gu

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CONTENTS No. 283

NOVEMBER 2007

DEPARTMENTS

COLUMNS

FIRST WAVE

XTERRA ZONE | 178

“IRONMAN LOUISVILLE”

BIKE OF THE MONTH | 180

| 18

BY ROBERT MURPHY

B Y J AY P R A S U H N

STARTING LINES | 20

GEAR BAG | 182

B Y M I T C H T H R OW E R

B Y J AY P R A S U H N

EDITOR’S NOTE | 22

RACE CALENDAR | 208

BY CAMERON ELFORD

TINLEY TALKS | 224

MAIL CALL | 24

BY SCOTT TINLEY

224

CHECKING IN | 31

News report; IndusTri; Medically speaking; Review; Second take; Training tip; Reality check; 70.3 series; Gear page; Beijing countdown; Point-counterpoint; Pro bike; Gatorade athlete; On the Web; Industry profile; North America Sports; College scene; Club profile; Travel talk; Light read

AT THE RACES | 186

Ironman Canada, Ironman Louisville, XTERRA Utah and more

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TRAINING LAB RABBIT | 149 B Y M A R C E VA N S

LANE LINES | 154

B Y M AT T F I T Z G E R A L D

THE BIG RING | 156 B Y L A N C E WAT S O N

ON THE RUN | 160 BY ADAM PULFORD

SPEED LAB | 162

BY TIM MICKLEBOROUGH

TECH SUPPORT | 164 BY IAN BUCHANAN

DEAR COACH | 168

B Y R O C H F R E Y & PA U L H U D D L E

ROCKET SCIENCE | 172

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B Y D AV I D WA R D E N

TRAINING FEATURE | 176 BY SHANE EVERSFIELD

T R I AT H L E T E M A G . C O M

COVER: MICHELLIE JONES PHOTO BY TIM TADDER

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OAKLEY.COM/MAKINGHISTORY 1-888-318-9964 ©2007 Oakley, Inc.

SCOTT TINLEY

1983 EYESHADE

®

MARK ALLEN

1986 BLADES

®

GREG WELCH

1989 MUMBO

™

NATASCHA BADMANN

1990 M-FRAME

®

PETER REID

1996 PRO M-FRAME

®

™

M A K I N G H I S T O R Y. A G A I N . ™ ™

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CONTENTS No. 283

NOVEMBER 2007

FEATURES

PINEAPPLE EXPRESS | 70 2007 Ford Ironman World Championship preview BY THE EDITORS

FALLING FORWARD | 94 A half-marathon plan to focus your off-season run training BY MARK ALLEN

LEAVING NO ONE BEHIND | 102 How fundraisers started a triathlon team for war-wounded Marines B Y T. J . M U R P H Y

BABY, IT’S COLD OUTSIDE | 114 Take on the chilly weather with high-tech winter running gear BY REBECCA ROOZEN P H O T O G R A P H Y B Y J O H N S E G E S TA

RACING AROUND THE GLOBE | 129

ON THE COVER 2007 HAWAII IRONMAN PREVIEW SPECIAL ISSUE | 70

12 WEEKS TO A HALF-MARATHON | 94 SPECIAL SECTION: RACING AROUND THE GLOBE | 129 3 WORKOUTS TO SUPERCHARGE LATE-SEASON BIKE FITNESS | 156 BUYER’S GUIDE: WINTER RUNNING GEAR | 114 ARE YOU A DOPE? | 50 NEWBIE CHECKLIST: THE GEAR YOU NEED FOR SUCCESS | 164 14

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IF YOU’D SPENT THE PAST 22 YEARS IN A WIND TUNNEL, CHANCES ARE GOOD THAT YOUR HEAD WOULD LOOK LIKE THIS. We have a question. Just what in the hell do you suppose we were thinking? Did we really spend the past 22 years traveling to wind tunnels across the country — begging world-class road racers and triathletes to donate their valuable time to help us test and retest iteration after iteration of this helmet? Did we really start with a design model in 1985 that hasn’t changed significantly since?

What the hell is our problem? Why did we knock ourselves out and continually go back to the drawing board? Sure, we made lots of little advancements and discovered

myriad microscopic ways to make it cut through the wind faster. Sure, we made it compliant with Consumer Product Safety Commission standards and

tweaked its fit again and again. But we’re still pretty much just a bunch of idiots. Because the shape we ended up with for the Giro® Advantage 2™ (modeled after the Giro Revolution — the winningest time-trial helmet in history) could probably just as easily have been achieved if we had simply left a lump of clay in a wind tunnel for 22 years and let the process of the wind flowing over it shape the sucker on its own. Yeah. We’re pretty sure that would have worked just as well. And think of how much effort we could have saved. We could have called it a day more than two decades ago and gone home and hit the couch. Or embarked on six-hour rides in the hills around Santa Cruz every day. We could have saved 22 years of mind-bending work if we had only had the foresight to chill out and let the wind have its way with it. Because that’s what the wind does. Moves things around as it sees fit.

Eventually creating shapes that don’t fight the wind, but work with it. Like the Advantage 2. A shape that helps time-trialists and triathletes slice through the air, saving cyclists precious energy and valuable time. But we

just couldn’t let that happen on its own, could we? Being the control freaks we are, we had to force the issue and create this shape ourselves. Then test that shape. Reshape that shape. And retest it some more. If only we had known it would take 22 years to get here. Not only would we have saved a ton of our own time, but

we could have also saved the precious time of riders like Lance Armstrong and Levi Leipheimer — who generously donated hours and hours in the tunnel as we studied, logged data and tweaked. We bet we could have even saved a

few marriages between Giro engineers and their ex-spouses. But noooo, we had to get out our slide rules and consult our books of physical laws and open box after box of modeling clay. Man, something must be seriously wrong with us. We really ought to have our heads examined. Good lord. Now look at us. Ending this ad with a pun. Let’s just stop.

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Š2007 Giro

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FIRST WAVE

The party Ironman By Robert Murphy/bluecreekphotography.com A competitor prepares to cross the finish in the heart of downtown Louisville—on an indoor/outdoor strip of nightlife known as “Fourth Street Live!”—at the first running of Ford Ironman Louisville. More than 2,100 triathletes showed up to tackle the new race. For more coverage of the Aug. 26 event, turn to our At the Races section on page 186. 18

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STARTING LINES

Find your purpose

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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

Courtesy of Mitch Thrower

It is moments before dawn and you are blinded by the lights illuminating the Kailua Pier as generators hum and announcer Mike Reilly starts to inspire and motivate. “Welcome to Kona athletes. Please remember to put your special-needs bags in the trucks. The transition area is now open, and you will find pumps and volunteers to help you get your bike ready.” As you look around, you peer into the eyes of other athletes who seem to be on autopilot, showing hints of both nervousness and peace. As you are body-marked you watch calves branded with people’s ages, ink that becomes a target for some, a dating tool for others. You know that the sun will come out soon, and even though it is 90 million miles away it will burn your race number and your age into your skin, leaving a tattoo on your soul. This is the real medal from the Ironman. The sky is now brighter and there are no clouds anywhere on the horizon. Your iPod is playing your favorite song, and you are reminded that everyone has to look deep inside to find something that drives them to do this sport. Once you’re marked you enter the transition area to wait in line for a pump, and you catch a participant carefully taping a photograph of his three little kids to his handlebars. You smile, and a tear wells up behind your eyes. Emotions are so close to the surface you can taste them. You take a deep breath and try to clear your Karma before you start the Ironman, crossing your mental fingers and hoping that you have been living your life as you know you should. In Kona, you cannot hide from the choices you make. You see an athlete on one side of the transition area hugging his girlfriend over the orange fencing, so reluctant to let go as she kisses the athlete’s cheek and wipes a tear away. Looking left you see another athlete fighting with his wife about something he thought she left behind. Because you have raced this course before, you know that to finish the Ironman world championship you will need a soul full of friends, food and a purpose. Without these things your day will be painful beyond measure. As you enter the water and mull through the water-treading limbs of eager athletes, you consider how you’re going to get through your moments of doubt later in the day. You know that the weight of your wheels and bike frame pale in comparison to the weight of doubt and stress, which are the heaviest things you can carry through the headwinds and heat of the Ironman, or through life. You hear the cannon blow and you are now, officially, past the point of no return. For now, your existence has been stripped to the basics: water, food, wind, heat, competition, survival, fear, passion, pain, joy. The Ironman has started and you are now deep inside your dream, drafting behind and splashing up against the dreams of 2,000 other people. The world looks different not just because you’re looking through your tightly fit goggles but because you are now inside your dream looking out at your life. You suddenly realize that the only way out of this dream consists of two very painful, challenging options: one way is to finish, and the other is to quit. You ponder for a stroke or two which would be more difficult, and then you rule out quitting for the first of many times today. Train Smart, You are now swimming over a diver with a waterproof camera pointing up, and you and realize that millions around the world want to be where you are right now: in the Mitch Thrower warm Pacific Ocean in Kailua-Kona racing the Hawaiian mthrower@triathletemag.com Ironman, living inside your dream.

No.283 • November 2007

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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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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EDITOR’S NOTE

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POWERTEST! John Segesta/wahoomedia.com

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Fluid2 TM The best-in-class indoor trainer that transforms your training program.

Visit CycleOps.com/PTC to find a CycleOpsTM Power Test Center near you.

I

In a recent edition of the New Yorker, Pulitzer Prize-winning journalist John McPhee wrote a piece about covering last June’s U.S. Open golf tournament in Oakmont, Penn. Of particular interest to McPhee was the manner in which journalists covered the event. “I look for cues from other people with notebooks but don’t see anyone to emulate,” he writes, drawing attention to the dearth of journalists on the field of play. Instead, notes McPhee, most of the writers take shelter in the sprawling makeshift media center. The center allows 350 journalists to cover the event without leaving their assigned desks in the relative air-conditioned comfort of four contiguous tents. Even the athlete interviews are highly controlled, with fencing separating the journalists from the golfers and the content transcribed for immediate mass distribution via e-mail. In stark contrast, covering—or watching—the Hawaiian Ironman is a fully hands-on activity, and athletes and spectators/journalists alike have nowhere to hide when the going gets rough as it did in 2002 when torrential rainstorms belted Kailua race morning or in 2006 as all involved parties negotiated hastily patched sections of the Queen Kaahumanu Highway that had been damaged in the earthquake that occurred the week before the race. Still, as McPhee would no doubt agree, getting close to the action is the only way to gain a full appreciation for the Hawaii Ironman. Hanging out in the media center just doesn’t allow an onlooker to gain an unvarnished view of the event and the raw determination with which the athletes confront, tackle and overcome—or not— the unending barrage of mental and physical hurdles that are the hallmark of any Ironman but which are seemingly closer to the surface in Kona than elsewhere. 22

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And perhaps no athlete knows the joy and pain of Kona better than Australia’s Chris McCormack, who, following a string of disastrous years in Hawaii, in 2005 enjoyed his first taste of success on the island by running himself into sixth place with a 2:49 marathon. Then, last year, Macca seemed to find a winning formula when he took nine minutes out of Normann Stadler on the marathon to capture the runner-up spot just over a minute behind the German. Now, many feel that 2007 could be the Aussie’s year, although Stadler and 2005 Kona champ Faris Al-Sultan will not be inclined to simply hand him the title—despite Macca’s history of bold predictions. In 2002, after his first crack at Hawaii, Macca told Triathlete in a post-race interview, “You know what? You don’t have to come here and race seven times to win it. That was the old myth, seven Ironmans. Greg Welch took seven times, and Mark Allen took seven times. Luc Van Lierde went out and blew that myth out of the water [winning on his first attempt, in 1996].” Well, Macca is closing in on his seventh race in Kona (this year will mark No. 6), suggesting that he may need to revise his seven-race theory if this Oct. 13 results in anything less than a victory. Still, whatever the outcome in Kona this year, it’s likely that Macca will continue to take on Hawaii with his upbeat audacity. And, in a way, Macca’s confidence is fundamentally not unlike the spirit of optimism and ability to overcome that characterizes anyone who dreams of racing the Ironman and knows that, despite the setbacks of today, tomorrow will always hold a renewed promise of success. T R I AT H L E T E M A G . C O M

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FITTER.FASTER.

FURTHER. TM

Take the CycleOps Power Test today! Start maximizing your workout, discover your CycleOpsTM Threshold PowerTM — the point at which you achieve peak performance. Visit CycleOps.com/PTC to find a CycleOpsTM Power Test Center near you.

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MAIL CALL In praise of high-tech gadgetry In the September issue I laughed out loud while reading the new school–old school debate (PointCounterpoint) by T.J. Murphy and Brad Culp. As I progressed through my 150-minute zone 2 spin on my CompuTrainer, I had one eye on the magazine while, with the other, I kepy track of my HR, cadence, speed, distance, calories and watts. At 50 I still try to keep up with the latest training gizmos, which are sure to make me faster. I always get great information from your magazine, including articles like the above mentioned, which help me through the training grind. Thank you, David Teafatiller La Jolla, Calif.

As always, I look forward to my issue of Triathlete magazine arriving I the mail each month. Being a marketing guy, I am always looking for what’s new and different, but your article in the August issue about the development of the bicycle equipment was especially entertaining. Like you, I have seen it all. My career in the bicycle business began in 1972 back when a Simplex derailleur and Peugeot bike were the lightest things going and guys would drill holes in everything to save a few grams. Trial and error, the school of hard knocks and plenty of brain power have brought the sport of triathlon to the forefront of the bicycle business. Like you said in your article, aerobars got their start in Kona, not in the Tour. Although the thoughts of day-glo anything can raise the hair on the back on my neck, Profile Design was one of the companies to promote this look in the late 1980s and into the early ’90s. Check out this shot we just took of items we had in storage in the archives. Pictured are the Profile Design Aero III bars (in radiant day-glo yellow) and one of our early aero brake levers, all finished off with the distinctive fly bar wrap. Boy, what a combination. That sure would raise some eyebrows in T1 today wouldn’t it? Thanks again for bringing back thoughts of my early days in bicycle retailing and for keeping the quality of the magazine at the top of the heap. Chris Travers Profile Design Long Beach, Calif.

So the folks at Zipp have discovered that wide spokes at an angle to a headwind will give a push (Cutting Edge, June). Of course, sailors have known how to tack into the wind for millennia. The 10-watt push mentioned is huge when considering the 100 to 150 watts us normal bikers put out, yet doable according to my cursory check with engineer friends. This begets interesting thoughts about the future, like when will we get bar-end spoke-angle adjusters? When will we get electronic headwind-angle readers, perhaps with automatic spoke-angle maximizers? Hey, America’s Cup sailors have such stuff now for sailing into the wind. Will heavier bikes be favored for certain wind speeds and angles? Hey, I can dream. Most interesting and challenging will be dealing with bikers careening, well, tacking, across the road to maximize shifting headwind angles. Joachim W. Schnabel North Haven, Conn.

Thanks to Tinley First of all, I enjoy reading your magazine. I work at a bike shop and wind up buying it each month. Great training tips and good interviews with professionals. I am new to the sport and competed in my first Olympic-distance race recently and want to do the 70.3 Ironman. I simply just love the challenge the sport offers at all levels. This brings me to Tinley. His bookend to the magazine is simple, fun and almost nostalgic. It takes me back to when I was younger and also makes me realize the things I used to fret over really weren’t all that important. Maybe he was just as intense as the rest of us type-A athletes at one time, but his articles remind us to take a step back and truly enjoy life and the simple things that come our way. For lack of a better analogy, he is the wise sage of triathlon reminding us to actually smell the roses and reminding us that riding a bike was not something we did initially for fitness and training but merely for hopping curves and making lifelong friends. I want to thank Scott Tinley and keep the memories coming. They truly keep us grounded, reminding us that the sport may drive us, but it is our relationships and experiences that define who we are. Andrew Corbin Greensboro, N.C.

I have discovered that the best way to enjoy your monthly is to start at the back. Mr.Tinley sets it straight right out of the gate. Legend . . . sure, but more than that he is a human, and while we (the readers) are all here for our own reasons, ST has insight into the condition that can and should be applied to everyday life.

Sticky revenge To the douche bag that moved my T2 gear at the Vineman 70.3: Did you think I wouldn’t remember that I set up my stuff at the end of the rack?

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Courtesy Profile Design

John Kerr San Diego, Calif.

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John Segesta/wahoomedia.com

MAIL CALL

Removing the duct tape with my name and number was a nice touch, too. Clearly you paid a higher entry fee than everyone else, so you were entitled to whatever space you wanted. It was a hoot playing, “Dude, where’s my stuff?” when I got to the transition area. I hope you had just as much fun getting the orange Gatorade out of your drive train and helmet. Now that you know who I am, please say hi at the next race. I’d love the opportunity to discuss it. Chris Jannuzzi Irvine, Calif.

Legit training plans I just wanted to thank you for your article in the February 2007 issue called “One-size-fits-all halfIronman training plan.” I have been a triathlete for over 17 years, and now that I am creeping up on 50, I felt like I was getting slower each year. I signed up for an Ironman 70.3 event in California and decided to basically follow your advanced training plan with the speed work and brick workouts. 26

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Just last weekend I competed in an Ironman 70.3 race that started out horrible as they called my wave into the water and I was in the port-o-potty line and did not hear it. I got out and heard the gun go off and, realizing it was my wave, I put on my goggles and cap and ran into the water, making the race a real chase from the start, as I was several minutes late. Overall, thanks to my devotion to your great training plan, despite my slow start, I completed the race 18 minutes faster than the prior year. I did not think I could get faster at my age, and even if I am slow, it gave me a real drive to continue to improve despite my age! Keep publishing those great training articles. They work! Sondra Silver-Westly El Dorado Hills, Calif.

If you have a letter for Mail Call, please go to triathletemag.com and e-mail us. Please be sure to include your full name, city and state as well as a daytime phone number.

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SUB HEADING

CHECKING IN

John Segesta/wahoomedia.com

CHECKING IN

NEWS ANALYSIS | INDUSTRI | MEDICALLY SPEAKING | SECOND TAKE | TRAINING TIP REALITY CHECK | 70.3 SERIES | GEAR PAGE | BEIJING COUNTDOWN | POINT-COUNTERPOINT | PRO BIKE | GATORADE ATHLETE | ON THE WEB | COLLEGE SCENE | INDUSTRY PROFILE | TRAVEL TALK | REVIEW | NA SPORTS | CLUB PROFILE | LIGHT READ T R I AT H L E T E M A G . C O M

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CHECKING IN

Beating the odds

Keat weathers doping ban and ensuing legal battle to clear her name as she finally gets her shot at Kona

By Jay Prasuhn A decade ago, a young Australian swimmer named Rebekah Keat was under the tutelage of Michael Ursu, a coach who taught Keat how to suffer. “He used to punish me—he’s like the Brett Sutton of swimming,” Keat recalls. “One day he said, ‘You don’t know what pain is,’ and ground his knuckles down along the brick wall.” But for all the hard work, the coach saw promise. “Give yourself 10 years and you will be a world champion,” Ursu told Keat. “I looked at him and said, ‘10 years? I don’t want to be in sport for that long!’” In the interim she segued to multisport and managed to rack up an impressive record with a 1996 ITU triathlon junior world title and a ’97 ITU duathlon junior world title. And 10 years on, Keat, 29, who moved from swimming to triathlon, is poised for her debut at the Ford Ironman World Championship in 32

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Kailua-Kona, Hawaii, on Oct. 13. But she’s not promising to fulfill her old swim coach’s prophecy. “I won’t pull a Macca and say I’m going win,” Keat says with a laugh. In fact, while she represents an unknown Xfactor in this year’s Kona race, any result in Hawaii paired with her emotional win at Ironman Australia in Port Macquarie in April can be deemed a success. Anything’s a win when returning to competition after a positive drug test for nandrolone, an offense she says she didn’t knowingly commit after winning Ironman Western Australia in November of 2004. The low (seven to 10 nanograms) levels in her system suggest the nandrolone was unwittingly ingested as a result of tainted nutritional supplements, says Keat (the specific brand has, as yet, not been made public pending legal proceedings). While such a connection has yet to be proven in court, it’s true that Keat’s number pales in comparison to the 1000-times-over-allowed count in samples from American shot-putter C.J. Hunter in 2000. Still, Keat didn’t have the legal firepower to mount a defense and Australia’s governing body, Triathlon Australia, handed down the sentence immediately: a two-year ban. “At first [TA] didn’t really care, saying, ‘We’re taking the hard line,’” Keat says. “I said fair enough, but once I talked to Ken Bonham, the president of Triathlon Australia and he said, ‘That happened that way? I didn’t know any of this.’ Still, I got screwed. I lost the appeal and had to pay TA. I’m still paying off the legal bills.” The U.S.-based nutritional company, Keat says, refuses to admit fault and that its product may have been tainted with nandrolone. “They’re denying everything,” she said. Keat added there are three or four other athletes who also used the product currently in legal proceedings. “One was a top mountain biker who was sponsored by the company at the time as well,” Keat said.

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Howard Jacobs, a well-known lawyer who has represented pro cyclist Floyd Landis and sprinter Marion Jones, heard about Keat’s situation and took on her case. Fortunately for Keat she still had some of the allegedly tainted supplement, and Jacobs has had it tested at a WADAaccredited lab in an effort to prove the nandrolone came from the product. Keat was thrilled to return to the sport with a tough win this spring at Ironman Australia in Port Macquarie. “I only had one person in Port Macquarie who yelled out ‘Drug cheat,’” Keat said. “I was winning the race and could have walked across to him and said, ‘You need to read about what’s been going on; you have no idea what I’ve been through,’ or swore at him, but it took more courage to not stop and keep going—it was pretty upsetting,” Keat said. And the other pros? “Belinda Granger asked Melissa [Ashton] if she thought I was clean, and Melissa told her, ‘Tell you what. If you can handle the training with Bek, you’d realize it was all through hard work—there’s no way she’s taking anything.’” In the meantime, Jacobs takes care of assembling a case. “The samples did test as contaminated, and it’s great that it could mean a payout and a clear name—it’s just like the case with swimmer Kicker Vencil, and we successfully sued,” Jacobs said. “It’s heartbreaking, but it’s satisfying going after these supplement companies and getting success, getting the athletes closure and sometimes financial reward. But it’s still always horrible for the athletes.” “My disappointment is on two levels,” Jacobs continues. “One is with the supplement companies—they could test their own supplements . . . and it would give them credibility with the consumer. But the other is with WADA. I’ve said for four or five years they need to raise the threshold on nandrolone to 25 nanograms instead of two. You could eliminate every single contamination case. Their argument is that a drug test is a snapshot in time. My response is that if that were the case, statistically, you would catch a lot more people at higher levels.” With Jacobs preparing to file suit and secure a court date, all Keat’s focused on is training on Australia’s Gold Coast, anticipating her Kona debut as a quiet underdog. “I’ve been excited about this for two years,” she said. “I consider myself pretty good in the heat, so hopefully they don’t know too much about me or my running, which has been my strength.”

Jay Prasuhn

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Number of triathlons Cameron Widoff has won since turning pro in1992:

125

Number of triathlons in which Cameron will compete in 2007:

30

Estimated number of days he has ridden in his career using Shimano components:

7,300

Number of Shimano failures in those 7,300 days:

0

Estimated number of kilometers he will ride Dura-Ace in 2007:

26,350

Number of years Dura -Ace components have been in production:

35

Total estimated number of gear shifts Cameron will execute in 2007:

105,400

Number of years Shimano has been using cold forging technology:

42

Number of materials used in 7800 - series Dura-Ace:

25

Number of Dura -Ace cassette combinations:

6

Number of new patents for 7800 - series Dura-Ace:

17

Pro Triathlete Cameron Widoff

FC- 7800 HOLLOWTECH II CRANKSET Technology: Race -Proven Advanced Hollow Forging Chainring Technology: Patented Stiffness: Maxed, Increases Rider Performance Strength: Superior

DURA-ACE 7800 EQUIPPED TRI BIKE Gruppo Rigidity: Magnificent Gruppo Engineering: Methodical/ Works Together Gruppo Shifting: Super Smooth Gruppo Durability: Outstanding

SL- BS78 BAR END SHIFT LEVER Action: Positive, Crisp Design: 10 -Speed Compatible Motion: Ergonomic

CS - 7800 10 - SPEED CASSETTE Cog Materials: Titanium, Aluminum Hyperglide: Genius Engineered Durability: Unrivaled

Š2007 Shimano American Corp.

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INDUSTRI

For more about the TriSustainability Initiative and 5430 Sports, please visit 5430sports.com.

Ironman China set for 2008 “After several years of planning, including two postponements, we're extremely pleased to announce that Ironman China will at last be staged next year,” said Robert D. Vernon, president of Ironman China Ltd. The firstever Ironman in China will take place on April 20, 2008, in Haikou, the capital city of Hainan Province. “The race course is 100-percent world-class,” said Murphy Reinschreiber of PCH Sports, a partner in ICL. “The city is redesigning a beach-front area to

Tri Sustainability Initiative reaches new peak At the July 22 Boulder Peak Triathlon, 5430 Sports’ Tri Sustainability Initiative provided an opportunity for racers and spectators to show their environmental consciousness and help minimize the impact of the event. The Tri Sustainability Initiative helps 5430 Sports operate sustainable triathlon events. This summer’s focus was working toward Zero Waste and becoming carbon-neutral. Eco-Cycle helped to make the Boulder Peak Triathlon a Zero Waste event with a 93-percent diversion rate: For the two-day event, 93 percent of the total volume of trash generated was recycled or composted, and only 7 percent ended up in a landfill. This outcome saved the equivalent of 13 trees, 1,705kilowatt hours of energy, and 1571 gallons of water, all while creating 7,245 pounds of compost. “It is rewarding to see more and more racers take pause from their athletic focus to learn about reducing our environmental impact and helping us make the event Zero Waste and carbon-neutral,” said 5430 sports environmental coordinator Ben Turner. 34

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Corrections On our August cover, pro triathlete Juliano Teruel was mistakenly referred to as an age-group triathlete. In our July Gear Bag, Triathlete listed an incorrect source for Continental’s SpeedKing tires. The correct contact is Highway Two, which can be reached at highwaytwo.com.

host the swim start and transition area. The two-loop bike course provides athletes with at least two full lanes, and the run course, which traverses Haikou's beach front, city parks and downtown city streets, is flat with the exception of two crossings of Haikou's signature New Century Bridge. While we expect the weather to be hot, a good deal of the run course will be shaded by palms.” Hainan Island, known as the Hawaii of China, is a beautiful tropical island located in the South China Sea about an hour by air from Hong Kong. Haikou, the island's principal city and capital, has a population of 1,700,000 and features world-class resort hotels, sandy beaches and a vibrant city life. If you’d like to learn more information about the new event, please check out ironmanchina.com.

Courtesy IM China

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MEDICALLY SPEAKING

John Segesta/wahoomedia.com

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Delayed Onset Muscle Soreness By Dr. Jeffrey Sankoff, MD, FACEP, FRCP(C) Athletes at every level have woken up the morning after a hard workout and realized their muscles are much sorer than the night before. This delayed onset muscle soreness, or DOMS, is a common after effect of pushing one’s body to new limits and is an important adaptive response for improving strength and endurance. DOMS reflects microscopic damage to muscle fibers from undertaking prolonged or higher-thanusual intensity efforts. Cellular swelling and the process of healing are thought to be the reasons for the pain. Certain activities are more likely to cause DOMS. Those that require muscles to forcefully contract while they are lengthening (eccentric contractions) seem to cause the most soreness. You use eccentric contractions when you descend stairs, run downhill, lower a weight or ride. The onset of pain from DOMS always occurs hours after the cessation of exercise, and this helps distinguish it from more acute injuries such as a muscle rupture or sprain. 36

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Once DOMS has set in, there are a number of measures that can be undertaken in an effort to mitigate the symptoms: • Do nothing. Soreness will go away in three to seven days without treatment. • Perform reduced-intensity and lowvolume exercises. These will increase blood flow to the affected muscles, often reducing pain. • Gently stretch the affected areas. • Use gentle massage. • Non-steroidal anti-inflammatory medications may reduce the pain but won't actually speed healing. • Yoga may reduce DOMS. Although there is no foolproof means by which DOMS can be prevented, some general advice is to warm up prior to exercise and cool down after high-intensity efforts, ensure a slow build to prolonged efforts as opposed to sudden increases in training volume and intensity and to work on improved flexibility. Train hard, train healthy. T R I AT H L E T E M A G . C O M

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© 2007 Cannondale Bicycle Corporation.

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CA NN ON D A L E

TEST RIDE REASON #112:

EVERY SECOND COUNTS. The ’08 Slice with Si BB30 Hollowgram SL Crankset. Available in October. Ride it. Feel it. Judge for yourself. Find a dealer at cannondale.com

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SECOND TAKE

Robert Murphy/Blue Creek Photography

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Greg Remaly takes a breather in transition before the July 14, 2007 Life Time Fitness Triathlon in Minneapolis, Minn.

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C ? 9>; B B? ; @ED;I ¸ M ? D D ; H ( & & , < E H : ? H E D C 7 D M E H B : 9 > 7 C F ? E D I > ? F /0'.0)'

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TRAINING TIP

Break through with dry-land swim training By Troy Jacobson

A majority of triathletes find swimming to be the most difficult sport of the three. Unless you were brought up logging countless yards on a club team, you were probably never able to fully develop that elusive feel for the water that experienced competitive swimmers talk about. Ever think dry-land training could be your missing link? Dry-land training techniques build specific muscular strength and conditioning while giving the athlete a break from the monotony of lap swimming. It also adds another component to a swim program that might help athletes break through to the next

level. Dry-land training gear can include everything from the medicine ball and kettle ball to swim-specific machines and bands. Traditional strength-training equipment can also be used. The best program for the busy age grouper includes at least two or three days in the water focusing on technique, conditioning and speed when appropriate. If there’s access to a swim bench that enables one to simulate an actual swim stroke with a measured resistance workload, then an erg session can actually be a substitute for a pool session. But remember, there is no replacement for the pool. A more affordable alternative to swim benches is the band or stretch cord. Available in different resistance levels, you can use resistance bands to simulate your swim stroke of choice and benefit tremendously from the added training volume. Just remember to use caution and gradually build your workload and allow for adaptation. This winter, experiment with some swim specific dry-land training and see if you can achieve a breakthrough in your swim times!

John Segesta/wahoomedia.com

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eastonbike.com photo: Rich Cruse

Running Straight and True to Beijing ‘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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REALITY CHECK

John Segesta/wahoomedia.com

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Going to the well By Troy Jacobson

“Going to the well once too often” is a phrase with 14th-century origins and is essentially a warning against pushing one’s luck. This phrase can be accurately applied to the triathlete who schedules a demanding training and racing schedule with expectations of achieving a peak performance at each event. Many times, these highly motivated and focused athletes fall short of their goals, not realizing the root cause is that they have gone to the well too often and can’t reach down 42

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deep again until they get recharged mentally and emotionally. Physiologically, an athlete can peak once or twice in a year, depending on the design of the training regimen. Similarly, from a psychological perspective, an athlete can only go to the well on a limited basis each year too. The key to having a successful season is to learn how far you can push yourself without going overboard.

Troy Jacobson is a former pro triathlete, long-time professional coach and creator of the Spinervals Cycling DVD series. You can learn more at coachtroy.com. T R I AT H L E T E M A G . C O M

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Clearwater preview With season two of the Ironman 70.3 series almost in the books, the number 70.3 has become a household name for triathletes all over the world.

70.3 SERIES

The 2007 70.3 circuit kicked off in typical fashion, with some of the world’s top triathletes of all distances heading to sunny SoCal for Ironman California 70.3 in Oceanside. As with the year before, ITU superstar Andy Potts led from start to finish and crushed the field with a time of 3:59:59. On the women’s side, we saw Aussie Kate Major run away from the field to win in 4:26:15. Last year’s 70.3 world champ, Craig Alexander, kicked off the season with his first Ironman, in Australia, and then made his 70.3 season debut at the difficult St. Croix event. There, Crowie ran away from a stacked men’s field to win in 4:04:52. Perhaps the most exciting women’s race of the season came in June at the Hawaii Ironman 70.3. The race pitted last year’s Ironman 70.3 world champ, Samantha McGlone, against reigning Ironman world champ Michellie Jones. McGlone, who plans to compete in both Kona and Clearwater this year, bested Jones by a mere 90 seconds. Chris McCormack won the men’s race in an impressive 3:57:11.

The season’s most jaw-dropping performance came at the Eagleman Ironman 70.3. Switzerland’s Natascha Badmann stopped the clock in 4:08:17—the fastest time ever posted by a woman at the halfIronman distance. Eagleman also saw rising star T.J. Tollakson have his breakthrough race. The American’s 2:02:45 bike split set him up for an impressive 3:46:28 finish. With that, Tollakson may be biggest American threat in Clearwater. Both the men’s and women’s titles at Clearwater may be more wide-open than last year, as both reigning champions (Alexander and McGlone) will race at Kona one month before they head to Florida. No doubt both will be a threat, but racing and recovering from Kona may sap some of the speed from their legs. If last year’s Clearwater results are any indication, Aussies Richie Cunningham and Chris Legh figure to be in the mix, along with recently turned 70.3 specialist Bjorn Andersson, of Sweden. On the women’s side, Aussie Mirinda Carfrae (third last year) and Great Britain’s Leanda Cave (fourth) are sure to give McGlone a close race.

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Power up

Five new power meters hit the market

By Jay Prasuhn As wattage and terms like normalized power and peak power become more mainstream cycling jargon, power-meter technology has become more accessible. We’ve found five new offerings that will help you develop into a power player on the bike.

GEAR PAGE Quarq (not yet priced)

Debuting and pricing at Interbike and tentatively expected on the market in December, Quarq features a crankset spider-based strain gauge—Quarq calls its CinQo. But unlike the other guys, it’s wireless, and the spider can be interchanged with any of the existing interchangeable cranksets on the market like Bontrager, Cannondale SI, Full Speed Ahead, Specialized SRAM and Truvativ Quarq. The Quarq feeds power, time, heart rate, altimeter/ barometric data—even GPS info—to the Qranium head unit. All data is downloadable to CyclePeaks WKO+ software program. quarq.us

Images courtesy the manufacturers

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PowerTap Pro 300PT $1,899

Images courtesy the manufacturers

This machine makes gym spin bikes look useless; with near-infinite abjustability for a custom fit, it provides your critical power data during an indoor bike workout on even the coldest, rainiest or dreariest of days, recording and reading wattage and heart-rate data that can be downloaded to your PC. saris.com

Bontrager AeolusPowerTap SL 5.0 $2,499

New for 2008, this Waterloo, Wis.-built Bontrager rimset includes a Hed 50mm carbon aero skin then is paired with a laced-up, Tour-proven PowerTap wireless SL hub and head unit. End product is a 980-gram race wheelset (or 1040 grams in an alloy-rimmed clincher version) relaying wireless watts info— with zero sacrifice in weight or aerodynamics. bontrager.com

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GEAR PAGE

Ergomo $2,250

Ergomo’s new software is totally customizable, allowing Ergomo owners to connect their head unit to their PC and change their user display readings, placing up to seven pieces of training data (or as little as one piece of info) on the display unit. Down at the cranks, Ergomo went collaborative to create a Stronglight Ergomo crankset. ergomo.net

Polar CS600 with Power $710

Images courtesy the manufacturers

The first thing you’ll like about Polar’s new cycling training system (aside from the price) is the ease of installation. Power is measured by two sensors (one on the chainstay and the other near the derailleur), which measure chain speed and tension. The system also measures heart rate, cadence, altitude and speed, all of which can be downloaded to your PC with the provided software and USB cable. You can transfer the whole system from your road trainer to your tri bike in under 20 minutes. polarusa.com

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BEIJING COUNTDOWN

U.S. elites continue to roll toward Beijing By Brad Culp

It’s now less than a year until the top draft-legal triathletes from the U.S. and around the world vie for Olympic glory in Beijing. Thus far, only two athletes have punched their ticket to the Games. The good news: They’re both from the U.S. The bad news: Their individual points no longer go into the United States’ total for the ITU’s Olympic rankings. Andy Potts and Julie Swail each qualified by virtue of their wins at the Pan American Games in Brazil. While their points no longer factor into the Olympic rankings, it may not spell doom for the U.S. team. The men’s team has

CHECKING IN enough athletes in the ITU top 50 to qualify three racers for the Olympics (the maximum allowed for any one country), and Swail was actually lower in the rankings than countrywomen Sarah Haskins and Laura Bennett. So as long as Haskins and Bennett still manage to qualify, both the men and women’s U.S. teams will have three athletes in Beijing. The remaining athletes on the U.S. team will be determined based on their performances at the 2008 Beijing World Cup, the 2008 U.S. Olympic Trials in Honolulu and the 2008 HyVee World Cup, in Iowa. While it looks like Swail, Haskins and Bennett are the likely representatives on the women’s side, the men’s team is a little more open. Hunter Kemper is a favorite, provided his recovery from a hip injury continues to go smoothly, but don’t count out Matty Reed, Jarrod Shoemaker, Brian Fleischmann and Mark Fretta.

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POINT-COUNTERPOINT

At issue: Drug testing for amateur athletes

Should age-group athletes be subject to dope testing? Is there a need for such a dramatic step, and would it even help, given the thousands of amateur athletes who participate in triathlon?

No way. It’s a waste of time By Cameron Elford

In November of 2004, triathletes gasped in horror and revulsion as erstwhile Ironman world champion Nina Kraft, from Germany, was stripped of her Hawaii title and handed a competition ban after it was announced she had tested positive for the performanceenhancing drug EPO in Kona the preceding month. In July of this year, pro cycling was rocked by still more dopingrelated scandals as Tour de France favorite Alexandre Vinokourov tested positive for blood doping and withdrew from the Tour shortly before race leader Michael Rasmussen was fired by his Rabobank team then ejected from the event for allegedly lying about his where-

abouts to UCI and Danish Cycling Federation officials and subsequently missing out-of-competition testing. And all this comes as 2006 Tour winner Floyd Landis continues to fight for his Tour title, his cycling career and his reputation as he awaits the verdict of a doping hearing conducted last spring. Yes, sports fans, endurance sport has a nasty drug habit that isn’t going away any time soon. But before we rush to judgment and suspect all endurance athletes, from pro to amateur, of being cheats, let’s take a look at what motivates people like Kraft and others to dope. 1. It’s the money, stupid. With big bucks on the line, people can be incentivized to do foolish things. Enough said. 2. It’s about winning, not about a healthy lifestyle. By definition, most pros I know are involved in the sport for reasons other than personal health. Yes, the

health benefits may accrue to pros just as they do to age groupers, but Kraft didn’t train for the 2004 Ironman to lose a couple inches off her waistline or lower her cholesterol. She was there for the payday, and she recklessly did what she thought she needed to win. 3. Because they can. I don’t know about you, but I simply don’t have access to the kind of medical/training facilities that many pros do. Nor do I know people who know people . . . and not once has Dr. Michele Ferrari come calling for me. Ultimately, we—that is, age-group athletes—engage in sport for reasons that are entirely different from most pros. Yes, at one time they may have approached triathlon as we do, but as their relationship with sport evolved so have their reasons for racing. Now, and let me be crystal-clear about this, that is not to suggest all pro triathletes do, or are even tempted to do,

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POINT-COUNTERPOINT drugs. Quite the opposite. Based on the number of positive tests, combined with my own anecdotal evidence, I firmly believe that the overwhelming majority of pro triathletes race clean. And if, despite the financial pressures they may feel to perform, they are, by and large, able to steer clear of doping pitfalls, then surely the women’s 50-54 field at the Muncie Endurathon is able to demonstrate a similar degree of restraint and sense of fair play. Even the concept of testing age-group winners at big events is, in many ways, ludicrous. Are you volunteering to be the one who demands a sample from Sister Madonna Buder in Kona after she destroys the 75-79 field? Bottom line: Do some amateurs use performance-enhancing drugs (or accidentally take the “wrong” kind of cold medicine)? Probably. But is doping among age groupers a big enough threat to allow these idiots to cast a pall over all of us by implementing the hassle and expense of drug-testing protocols—and would these few and far between controls have a significant deterrent effect on said idiots? Probably not.

Ponce de Leon’s DQ By Jay Prasuhn

As guys were popped for doping around the Tour, how many believed it was "their" problem? You'd have to be naïve. Everyone's definition of success is different, so everyone's lengths to reach success will vary just as widely. At one end: hard training and the aero helmet. At the other: EPO, Deca-Durabolin, transfusions. For some, the lure is too great. To which I can only say, “Congrats on your Kona slot; hope it's worth it.” Triathlon is largely for fun. But for those looking for hardware, Hawaii slots, bragging rights or validation, it's a race. Humans have goals. And being human, some will lie, cheat and steal. People steal bikes out of transition (ask Macca), try to cut the course (ask timing officials, happens all the time), and they—gasp—draft (ask anyone). Doping? They're just kicking along the imperative toward greatness. Whatever that is. In an ideal world, you go into battle with what God gave you. Got a natural hematocrit of 50 thanks to good genes?

CHECKING IN You'll scoop up all the hardware, which is cool. To counter that I'm going to train smart, taper well and race hard. I'll open my wallet, go to the wind tunnel, find the advantage with a new helmet and wheel set and do more yards in the pool. Yet drug testing and scrutiny in triathlon, even on the world stage, is not as stringent as it is on the pro-cycling circuit. More triathletes need to be caught— pros and age groupers. What would that take? Open your wallets and test the top finishers at marquee events. Might mean an extra $5 on top of our race-entry fees to pay for a decent doping test to cast a good net. Yes it’s one more cost, but what if it meant earning a slot to Kona since the guy ahead of you went positive on both samples? Podiums, age-group or pro, are serious business. There’re coaching careers and sponsorships at stake. But it should be man vs. man, not man vs. genetically altered athlete. Getting older and slower sucks, but we can't all be Ponce de Leon. And if I ever find the fountain of youth, I'll push through the win-at-all-costs fools lapping up the waters and piss in it.

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CHECKING IN 2007 Guru Crono

PRO BIKE

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Double time

Joanna Zeiger’s Guru Crono and Guru Geneo

By Jay Prasuhn Joanna Zeiger is a rare breed of triathlete. She excels at both shortcourse racing on the ITU World Cup circuit and long-course racing in Ironman. With one of the busiest racing and training schedules of any athlete in the sport today, Zeiger splits time doing long rides and runs with short, punchy, technical pack rides and hard track intervals. For each type of racing, she needs two separate bikes with unique requirements: easy straight-line tracking and frame comfort for the long hours of Ironman racing; and, in contrast, highly responsive handling for the aggressive nature of ITU pack riding. The only element applicable to either discipline is a stiff drivetrain. To that end, Guru responded, providing the Sydney Olympian and this year’s Ironman Arizona runner-up and Bay Islands ITU points race and Boulder Peak winner separate custom-built weapons for each discipline: the Geneo and the Crono. Both bikes are part of Guru’s Stock Pro series, with a lighter lay-up resulting 52

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in a lighter bike for lighter riders, each sporting a one-off custom pink paintjob. Zeiger’s ITU bike, the Geneo, has its roots in light, quick-handling speed. “This bike is made for stellar handling and climbing,” Zeiger says. “It corners amazingly well. Because of the compact crank, it has a multitude of gears for climbing even the steepest hills. I use this bike for many recovery rides, hilly rides, group rides and when I practice cornering for ITU racing.” Geometrically, it has a 75-degree seat angle, plus standard road bars and Shimano Dura-Ace STI shifters. Zeiger adds, “It has shorter Profile T2+ DL aerobars to comply with ITU rules that the bars cannot exceed the brake levers.” Despite being bent on speed, she doesn’t sacrifice comfort even in a 40km bike. “The front end is also higher than my TT bike for further comfort. For ITU racing, I run the HED Jet wheels with clincher tires. It is an all-around wheel set that is beneficial on any terrain.” When an Ironman is on the docket, Zeiger’s Guru Crono comes out of the garage. Built for non-drafting longcourse racing, this organic carbon creature has smooth aero tubes and a 75degree seat angle so Zeiger can settle in for long hours in the aerobars. And for those long hours, the frame material is a

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huge benefit. “The carbon-fiber frame is extremely comfortable,” she says. “I’m more forward on this bike, the front end is very low for better aero positioning and the aerobars are standard length (Profile T2+ Cobra) with a base bar and bar-end shifters. I’m running a 39/54

2007 Guru Crono A Frame Custom 49 cm; Extreme

series B Fork Easton EC90 SL, carbon steerer C Headset Full Speed Ahead Orbit IS, 1 1/8” D Aerobar Profile Design T2+ Cobra, Profile Design Cobrawing, Profile Design H20 stem (80mm), Profile Design QSC brake levers E Groupset Shimano Dura-Ace Octalink 9-speed, 11-23 cassette F Chainring Shimano Dura-Ace Time Trial ringset, 54-39 G Wheels Hed SuperLite clincher disc, Hed 3C front H Tires Continental Sprinter, 700 x 22mm tubulars I Pedals Shimano Dura-Ace PD-7800 J Seat post Guru Carbon Aero K Hydration Beaker Concepts HydroTail, Profile Design Karbon Kage L Saddle Specialized Jett

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front chainring combo for a better variety of time-trial gearing.” It, too, is a light climber. “[It] still climbs well due to the light weight and stiffness,” says Zeiger. “I train on this bike when I am focusing on time-trial efforts and for most long rides.”

For more on either of these bikes, visit gurubikes.com

2007 Guru Geneo A Frame Custom 48 cm; Extreme

series B Fork Easton EC90 SL, carbon steerer C Headset Full Speed Ahead Orbit IS, 1 1/8” D Aerobar Profile Design T2+ Cobra, Profile Design Lava OS road bar, Profile Design Lava OS stem (80mm) E Groupset Shimano Dura-Ace 10speed, 11-23 cassette F Chainring Full Speed Ahead KForce MegaExo, 53-39 G Wheels Hed Jet 50 clinchers H Tires Continental Grand Prix 4000 I Pedals Shimano Dura-Ace PD-7800 J Seat post Thomson Elite, 27.2 K Hydration Profile Design AquaRack, Profile Design Karbon Kage L Saddle Specialized Jett T R I AT H L E T E M A G . C O M

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CHECKING IN K-Man Cycle and Run. Central Coast’s Largest Selection of AVIA Endurance Training Footwear.

AVIA AVI-BOLT now available at K-Man Cycle and Run.

and takes advantage of the post-race party as a prime opportunity to socialize and meet new triathletes. For Steve, a good day begins around 3:30 a.m. with an 18ish-mile run or a 100ish-mile bike ride. “I try to finish my weekday workouts ATHELETE OF THE MONTH before the family is awake. I feel guilty when I’m away from them,” he says. Kris enjoys training with others and looks forward to her weekend group rides and runs. “I occasionally join Steve for a 50-mile bike ride or a swim workout. I DULUTH, GA. really enjoy running while my children ride their bikes next to me. As a role model for my children, I enjoy having them with By Marni Rakes me during my workouts,” says Kris. Steve and Kris won overall male and Steve and Kris—both exceptional female in the age-group division at the college swimmers—met at the Tagaloo Triathlon in 2006. In addition to University of Pennsylvania and started placing second at the Eagleman triathlon dating after Steve had started to race in and qualifying for the Ford Ironman sprint triathlons. The Kesters have now World Championship four times, placing been married for 16 years and live in ninth amateur male at Ironman Florida in Duluth, Ga., with three children and two 2006 was a highlight of Steve’s career. full-time jobs. Kris, who enjoys the Olympic and As a partner in a private-equity firm, 70.3 distances, placed second in the 40-44 Steve enjoys his flexible work schedule, age group at St. Anthony’s in 2006, parwhich often calls for evening conference ticipated at the Ford Ironman World calls after his children’s sporting activities. Championships in 2005 and placed third As a nurse practitioner who often works in her age-group at Ford Ironman at home, Kris looks forward to the sumFlorida 70.3 in 2005. In 2004, Kris placed mer where she works as a nurse at her eighth in the 40-44 age group at the ITU children’s summer camp. Steve considers short-course world championship and himself an individual athlete who likes to recently set a new course record at the compete with himself. In contrast, Kris South Carolina Half Ironman where she (who is extremely competitive with othwas first overall female. ers) enjoys the pageantry of triathlons

GATORADE

Kris and Steve Kester

Courtesy the Kesters

9530 El Camino Real Atascadero, CA 93422 (805) 461-8735 712 Paso Robles St. Paso Robles St., CA 93446 (805) 237-2453 54

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Trismarter.com By Brad Culp

Trismarter.com founders Walter DeNino and Marcus Garand are big time tri-geeks—but in a good way. They’re not the kind who sit around in spandex talking about how they gained two watts of power by wearing special socks. The guys behind trismarter.com are the kind of tri-geeks who study every scientific nuance of the sport in an effort to make you faster. They’ve assembled a squad of eight training associates (four nutritionists and four triathlon coaches) in an effort to design a program that will work just for you, based on your history and goals. The cost isn’t exactly cheap, but it’s what we’ve come to expect from a full-service triathlon-coaching Web site. You’re not paying for a copy of someone else’s training plan. Your plan will be designed to fit you. Costs for triathlon coaching range from $175-$195 per 56

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ON THE WEB

month, and they even accept payment via Paypal for all those eBayers out there. If your focus is on losing weight, then you can sign up for the Tri2Lose program, which is a three- to six-month intensive weight-loss program that costs $350 per month. If you stick to the plan, it’s impossible not to lose weight. They also offer a nutritional-analysis program. Their nutritionists can create a custom race-day nutrition program for athletes of all distances and abilities, with costs ranging between $200 and $350.

T R I AT H L E T E M A G . C O M

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Advantage

Page 1

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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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COLLEGE SCENE

Top co-ed triathletes post strong performances this summer For most college students, summer vacation means a boring part-time job, a break from classes and a lot of R&R. But for the country’s top collegiate triathletes, summer means racing—and a lot of it. This summer, a number of collegiate triathletes hung with the big boys, and in some cases beat them. By now, no one is surprised to see 2007 collegiate national champion Kevin Collington finish neck-and-neck with some of the best pros in the world. Collington shifted his focus to the draftlegal scene this summer and placed eighth overall at the Geneva (New York) World Cup and posted a strong finish at the elite national championships in Hawaii. Collington’s female counterpart, the Naval Academy’s Justine Whipple, has also shown that she’s not about to disappear from the elite scene any time soon. She kicked off the summer by finishing in the runner-up position at the

Baja Ironman 70.3, only 90 seconds behind winner Linsey Corbin. Whipple followed it up by winning the U.S. Armed Forces Championship and earned a spot to compete in the World Military Games, which will be held this October in India. Cal’s Steve Sexton, runner-up to Collington at collegiate nationals, raised some eyebrows earlier this season with a win at the Auburn International Triathlon. Arizona State’s Kate Ellis, who was second behind Whipple at nationals, posted an impressive win over Heather Haviland at the Rocky Point Triathlon, in Mexico, this May. Look for top college athletes like Collington, Whipple, Sexton and Ellis to continue their assault on the pro circuit. We doubt we’ll see any of them on the start line at the Beijing Olympics, but the 2012 Games in London aren’t out of the question.

Courtesy Matt Lupton

By Brad Culp

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INDUSTRY PROFILE

Full Speed Ahead’s Max Ralph

back in Seattle. I landed the job at FSA after doing some work for Amino Vital and a little stint in a bike shop helping a buddy get it off the ground.

Danskin coaching, Team Timex, Amino Vital, Sub 17, Full Speed Ahead . . . Max Ralph has long been a fixture on the triathlon circuit. Currently the sponsorship manager at Full Speed Ahead, it’s his rapport with athletes like Michael Lovato and Cameron Brown that makes him one of the most trusted—and liked—cats in the industry. Triathlete chatted with the tri nomad who has found his home again in Seattle. Triathlete: The triathlon industry can be a bit of a nomadic life and you’ve lived it yeoman-style. How long have you been aboard? Ralph: Been about 10 years now. I started working in a little bike shop in Seattle and we sold some tri stuff. We took on Cervelo and Griffen as brands and did pretty well with them—it’s amazing to see where Cervelo is now. I spearheaded our tri market and did some coaching for the Danskin race here in Seattle. The shop was going out of business and I heard about a job at Team Sports in Wisconsin to head Timex promotions in Ironman. Within a month I was in the Midwest after being on the West Coast all my life. The first two years at Team Sports was event marketing for Timex. I hit 46 states that year and put 58,000 miles on a car with a trailer. During my second year at Team Sports we started talking about making a team of all the Timex-sponsored triathletes. That discussion grew into what is now the Timex Multisport Team. I left Team Sports after managing it for about two years. I wanted so much to be 60

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Looking at your current job at FSA, how fortuitous was it to get on with a bike company that's connected to triathlon? Brilliant. I love my job at FSA. I have the ability to combine all facets of what I know from working in the triathlon industry. I understand what athletes need quite well after managing 52 of them for two years, so I took over sponsorship when I arrived. I understand the triathlon market after attending every domestic Ironman for five years and many short-course races as well. I wrenched on tri bikes for years at the shop and for Timex athletes so I understand what the mechanic is going to go through when installing some of our aerobars and what the athlete is going to experience when he or she unpacks their bike. How many years have you been doing triathlon, and how many Ironman races/which ones have you done? I raced one half-Ironman—Vineman— before starting the gig with Team Sports; I finished an Ironman each year I was at Team Sports, so four total. Florida twice, Kona and Lake Placid. I will always have a fondness for Florida. It fell at the end of my season so it was the easiest for me to do while fitting in my other responsibilities. Except I do remember putting up the big inflatable Timex at 8:30 the night before my first Ironman. Then we drove to Cleveland the day after at 6 a.m. That was dumb. Kona was a dream come true and

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How much have you been involved in design and testing of current product? On the flip side, how important is it to have guys like Lovato on board to bounce ideas off? There is some new stuff we are working on for the tri market that’s pretty cool. I do have some design influence as to how to make something usable in training and racing as well as practical for travel and the rigors that a triathlete puts equipment through. I really value the relationships with we have with athletes that provide us feedback on product through the testing phase. Pros are harder on equipment and pickier than anyone else. I can't say enough good things about Lovato or any of the pros we have riding FSA and Vision. How happy were you to fall in with FSA and return to your home base? It’s amazing. Even more so as of late as I have met and fallen in love with a wonderful girl. I loved the travel the team job brought me, but it is so nice to be at home after a day of work. To be able to play with my dog and work on the house on the weekend. I miss some friends I met on the road, but I get to enough events where I see them. The community that surrounds Ironman, the dedicated people that put them on, and those that spend their weekends once a month traveling to races to expos really care about the athletes that take part in the events. It is a wonderful family to be a part of. FSA has been leading the aero charge with aerobars, aero cranksets and chainrings. How important is it to lead that category, in an industry where the consumer is highly educated? Vision is an interesting company. Triathlon is where the market demand is in the U.S., and time trial and triathlon is where the market demand is in Europe. Some European Pro Tour cycling teams buy Vision equipment even if we don't sponsor the team and they’re not satisfied with their aero equipment. Visions bars were on more bikes this year at the Tour than any other bar manufacturer. What’s interesting to me is how a brand such as Vision can continue to produce equipment that satisfies both markets.

Jay Prasuhn

led me to Sub 17, the après-training clothing company I created.

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Pearl Izumi® Streak Racing Flat with Seamless Race Upper & SKYDEX® Heel and Forefoot Cushioning. 8.8 oz / 249 grams. Available 12/07. RunLikeAnAnimal.com

©2007 Pearl Izumi

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TRAVEL TALK

Courtesy U.S. Multisport

CHECKING IN

Firecracker Sprint Triathlon

RACE DIRECTORS: Tom Ziebart/Mike Ryan DATE: July 1, 2006 DISTANCE: 1/4-mile swim, 14-mile bike, 5km run YEARS RUNNING: 2 LOCATION: Benton Harbor/Jean Klock Park WATER TEMPERATURE: 62-72 degrees F AIR TEMPERATURE: 78 degrees F PARTICIPANTS: 500 BEST EATS: Santinello’s (Stevensville) BEST BREW: The Livery McGilligan’s IPA 7%

The Firecracker Sprint Triathlon was the perfect way to celebrate our country’s 62

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independence and enjoy the freedoms that we have, like racing triathlons. The race is in Benton Harbor, Mich., just east of where we live. The problem was hopping over Lake Michigan to get there. We thought, “We could swim 90 miles across, ride the bike, take a ferry across (very expensive) or drive through Chicago.” We decided on driving through the Windy City. Two hours of traffic later it was clear sailing to Warren Dunes State Park to set up camp. This park is on the windward side of the lake, which makes for sand erosion, creating huge dunes and sandy beaches. The following day we made it over to the event site at Jean Klock Park, which is the same location for the 70.3 Whirlpool Steelhead Triathlon. We helped set up and went for a swim. One

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thing about the Great Lakes is that the water can be warm, and in an instant the wind direction can turn the lake over and bring the cold water to the top. A wetsuit is a good idea in these conditions. On Sunday it was time for the sprint and the kids’ race. Conditions were perfect! The bike is flat and fast. Unfortunately with a couple of flats on the bike I had to ride the rim in, but that is part of the game. It’s an out-and-back run with a nice stretch of shade and a finish along the beach. This venue is highly recommended for athletes of all abilities, especially beginners and triathlon families. Start early, finish early—it’s a bang! Cheers! Hubie & Warren usmultisport.com

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PERSEVERANCE “Victory belongs to the most persevering.” – Napoleon Bonaparte (1769-1821)

After several flats forced him out of the lead in last year’s race – Normann came back, not only to win this year’s Ironman, but to set a new bike course record at 4:18:23! The silky smooth and refined aero performance of his Si3N4 equipped 606’s meant Normann’s legs were fresh enough to never relinquish his lead on the run. They really are very fast… you really ought to try them.

Normann Stadler - Two Time Ironman Champion

Photo – Jay Prasuhn

800.774.2383 www.zipp.com

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Mazda CX-9 Perhaps the most thrilling feature of the Mazda CX-9, branded as a crossover SUV for outdoorsy/active types, is the gas pedal. Not the way it looks or the way it feels, but the response it delivers from a seven-passenger car: raw, instant, eyepopping power. In fact, you may need to recalibrate the foot pressure you use. But once you catch on with the open flow and

REVIEW

precision of the CX9 and its 263 hp, 3.5liter V6 engine, you find yourself driving it as you might a Mini Cooper. While traveling from the Wildflower triathlon in Central California to San Diego, I got snarled up into L.A. traffic. Not to worry. In the CX-9—you blissfully zing your way through it all with an MPG of 1618 miles per gallon in the city, 22-24 on the highway. So the car has oomph. For the discerning triathlete that likes to tote gear and/or training buddies around to workouts or races, one of the stress-relieving features of the CX-9 is how easily the seats fold down if you want fewer passengers and more cargo space (up to 100.7-cubic feet of space). There’s no frantic searching for buttons or levers or switches; Mazda designers engineered the seats so if you

have a wailing kid in one arm, you can still pop open the door and with one light swoop of your free hand, collapse the seats or flick them back up. Even if you have a full load of people, the CX-9 offers 17.2-cubic feet of cargo space. There’s plenty more to talk about with the Mazda CX-9, but one of the things triathletes might especially appreciate is the high-tech wizardry that is literally at your fingertips: a smart-card key system; a seven-inch video display offering you voice-command navigation; an integrated Bluetooth phone system that wirelessly integrates your phone into the steering wheel and audio system; and climate control (with the capacity to orchestrate three climate zones within the car). There’s also a port that you can jack your iPod into. You probably don’t need to spend $29,630-$34,470 (MSRP) to pipe your iPod tunes into a Bose Surround-Sound speaker system, but if you buy the car, it might be one of the first things you do. For more info on the CX-9, go to mazdausa.com. —T.J. Murphy

Courtesy Mazda

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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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NA SPORTS

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CHECKING IN

A place of discovery By Sara Nelson “In the no man’s land between life and sport; between the start and the finish, lies a place of discovery.” I cannot remember where I found this quotation; it remains in the collection of inspirational sayings saved on my computer along with the words “dream, strength, limits, motivation, refusal, pain.” You get the point. When I write things down, it makes them seem more real and my goals more attainable. We all have our stories of how we started in triathlon. I suffered a broken neck as a gymnast when I was 15, which I thought would permanently end my athletic career. With a 99-percent chance of being a quadriplegic, I needed to understand why I ended up in that lucky 1 percent. At 15, I began to appreciate what life has to offer, and two years later I turned that appreciation into something more. I was in awe of triathlon. I had never felt 66

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more alive than when I was battling with myself mentally and physically; finishing a race provided me with a powerful satisfaction I had never known. I had found my place of discovery. But it was the Ironman that really intrigued me. I signed up for the 2004 Ford Ironman Wisconsin, and as most first timers do I over-trained and learned quickly where rest plays its role. At 19, I finished the race in 12:11:56. I ended up ninth in my age group but, frankly, I wasn’t too happy about it. Having the tenacity and drive of a gymnast, I yearned for perfection and I wanted to win. Perfection, as well as winning, in Ironman racing means earning a trip to that magical seaside village on Hawaii’s big island. I was aware of this incredible race, the Ford Ironman World Championship, during my days as a gymnast but I never thought too much of it. But when the Ironman bug bit me, it was over. The goal of competing in Hawaii quickly turned into a passion, or an obsession, depending on whom you talk to.

T R I AT H L E T E M A G . C O M

After three near misses, two second places and a third, I won my age group this April at the 2007 Ford Ironman Arizona. Then, surprisingly, I did it again in July at the 2007 Ford Ironman USA Lake Placid. The Ironman experience is more than winning. We learn so much about ourselves. We capitalize on our strengths and battle our weaknesses. I would continually ask the “what if ” questions. What if I trained harder? What if she didn’t show up? What if I didn’t get two flats? What if I hadn’t gotten injured? However, all of my Ironman experiences created the rocky road, the unforgettable path, which led me to my dream. When you think about all of the emotion that wells up in each athlete as they tread water or wait nervously on the beach of their particular event, it is overwhelming how much of our lives are behind this sport. Qualifying for the 2007 Ford Ironman World Championship is about the road that got me there: sacrifices, hours, people and miles. In the end, I know it will all be worth it because there are no wrong turns on the road to Kona.

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Š2007 Giro

Play with air. The Giro IONOS. Coming this summer. giro.com/ionos

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CHECKING IN

Team Survivors Fort Worth, Texas Team Survivors is not your ordinary tri club. While they’re only 12 members strong, they may be the toughest dozen women in all of multisport. Based out of the Benbrook YMCA and serving the Dallas/Fort Worth area, Team Survivors is composed of a group of cancer survivors seeking to train for and complete their first sprint triathlon. Dorothy Head, a cancer survivor, started the team last summer. “It gives the women a sense of having control over their bodies and their health again,” Head said. “If they learn to love the sport of

CLUB PROFILE

triathlon, then it is even better!” Head also said that she would like to see the club grow in the next few years, possibly by including male members. However, the club will continue to be composed entirely of cancer survivors. One prospective male edition would be Dallas-based triathlete Greg Johnson. The 49-year-old got hooked into triathlon while he spent much of 2006 and 2007 battling Stage IV colorectal cancer. After enduring heavy doses of chemo, Johnson decided he needed a way to test how his body was recovering. Instead of waiting until he was pronounced cancerfree, Johnson completed his first sprint triathlon this May, while still undergoing treatment. Mere weeks after finishing his final targeted treatment, he raced in his second sprint triathlon and finished third in his age group. Johnson says he would like to start increasing his distance and has plans to race an Olympic-distance event this fall. The team centers its training around the Benbrook Sprint

Triathlon, but many members compete in other triathlons throughout the Dallas/Fort Worth area. For more information about the club you can visit the club’s Web site at teamsurvivor.org.

Mexico. Competitors must carry all equipment necessary to negotiate the route and may only gather food and other essentials from the small towns along the way. It’s all on the honor system. Just to give you a glimpse of the glamour of this race, Petervary, after setting a new course record by over 20 hours, was welcomed at the finish line in Antelope Wells, N.M. by . . . no one. Along the way, and at the finish, the 25 competitors were to phone in daily to an 800 number and advise of their whereabouts. Basic, old-school, hard-ass racing. Petervary is not in it for the glory— there was no prize or award—he had just set it as his goal about a year prior and was not there to just finish or even win. He wanted to break the record. He scoured the route maps for a year and transposed the key route information to a format he could easily follow while riding. Jay’s experience as an adventure racer—he’s completed many expedition races, including two Eco-Challenges, all over the world—made him understand how important solid navigation was to be over the two-track fire roads that made up 85 percent of the route.

Over the course of the 15 days he actually slept five to six hours per night either at campgrounds under picnic tables, on the trails, behind cars in parking lots and a couple of nights, as he notes, “with my feet up, eating multiple meals, getting some serious recovery and rest at local hotels. I’ve been a lot more wasted in adventure races where we went days without sleeping and eating very little, but at least I had teammates then.” There were some memorable moments, like two separate encounters with bears. “I was barreling down a fire road, saw three cubs up ahead and did a double grab of my brakes,” recalls Jay who, at the last moment, left the suggested bear spray at home. Of the 25 starters, 10 finished within the 25-day cutoff. Matthew Lee, of Chapel Hill, N.C., finished just 18 hours behind Petervary, while third place came into Antelope Wells six days later. Next for Jay? “I’d like to win the Alaska Ultra Sport, an 1,100-mile race in February.” It is widely considered the longest and most grueling winter race in the world and follows the historic Iditarod Trail. I wouldn’t bet against him.

Courtesy Team Survivors

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Jay's wild ride By Barry Siff

The Tour de France is legendary for its grueling course and the toll it takes on its elite riders day after day: 23 days, 20 stages, and 2,200 miles–plenty tough. But how about 2,490 miles and over 200,000 feet of elevation gain in just 15 days on mostly dirt roads on a mountain bike? Welcome to the 4th Annual Great Divide Race and Jay Petervary, a mountain biker, carpenter and all-around good guy hailing from Jackson Hole, Wyo. The Great Divide Race is a self-supported, solo competition starting at the top of Montana and ending in New 68

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Courtesy Jay Petervary

LIGHT READ

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PINEAPPLE

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EXPRESS 2007 Ford Ironman World Championship preview By the editors // Photos by John Segesta

In 2006, Australia’s Michellie Jones cemented her well-earned reputation as one of the greatest athletes in the history of this—or any other—sport by winning the Hawaii Ironman in Kailua-Kona. This win goes with her Olympic silver medal, her two ITU short-course world championships, her innumerable World Cup wins and her Australian championship title. But after more than a decade and a half in the sport Jones last year cracked Kona, perhaps the sport’s toughest race and one that had been dominated (with the notable exception of two wins by Canada’s Lori Bowden in 1999 and 2003) since 1998 by Switzerland’s Natascha Badmann. Still, behind Jones, 38, and Badmann, 40, is a new wave of women in their 20s, such as Texas’s Desiree Ficker, second in Kona in 2006, and Australia’s Kate Major, third in Kona in both 2004 and 2005, who will likely continue to push the leading women in Hawaii this Oct. 13. Among the men, heavyweights Faris Al-Sultan (the 2005 Kona winner) and Normann Stadler (who won in 2004 and 2006), from Germany, will be keen to fend off a spirited challenge from Australia’s Chris McCormack, who finished just 71 seconds behind Stadler for second place last year. Thickening the plot, the trio has engaged in a war of words since last October, when Stadler leveled drafting accusations at the Aussie, leading to an intense year-long rivalry that will be laid bare on the lava fields on Oct. 13. This year, the Ford Ironman World Championship stands wide open and, in the following pages, we offer our take on the event’s past and present while presenting a few predictions for how this year’s race could unfold. T R I AT H L E T E M A G . C O M

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SCOUTING REPORT Rounding out the top 2007 Kona contenders

By T.J. Murphy

As there is every October, there will be no shortage of athletic talent on the ground in Kailua-Kona, Hawaii, this year. Here, we’ve prepared a brief primer to help get you up to speed on who to watch at the 2007 Ford Ironman World Championship. While we won’t rule out an October surprise in the form of a lesser-known athlete giving the big guns a run for their money, the below folks will certainly be among the key players on race day.

WOMEN FAVORITES

Natascha Badmann (SWI) Hawaii 2006: 10th place in 9:38:52 (S: 1:06:43/B: 4:59:04/R: 3:27:54)

Michellie Jones (AUS) Hawaii 2006: 1st place in 9:18:31 (S: 54:29/B: 5:06:09/R: 3:13:08)

During her pursuit of Olympic medals (and short-course mastery) Jones promised she would never do an Ironman. Now that she’s in, you can argue her road to becoming an Ironman athlete is an ideal one: Spend more than a decade developing speed, power and technique across the board on a minimum of volume, opting instead for high-intensity work. The clear result: fresh legs and a fresh mind. A big plus: she’s one of the most talented athletes the sport has ever seen, and she is the ultimate professional operating with the ultimate team, coaching and support system. She has been low profile in 2007 after her first championship in Kona, perhaps indicating that the experience she needed when she first jumped into long course is complete. She will be fresh. While there are competitors who can bike and run with her, Gina Kehr was the only woman who finished in the top 20 last year who wasn’t five minutes or more behind her at T1. Unless Jones is injured or sick, a five-minute lead at the beginning of the bike is like giving her a leg up to the top of the podium.

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Badmann has won the Hawaii Ironman six times. Like Jones, she knows how to prepare, she knows how to win and she has a tremendous support team. She wins with her bike. Even in a rare year like 2006 when she was off her game, Badmann blasted the bike ride, breaking five hours. As the 2007 edition of the Hawaii Ironman approaches, Badmann is sizzling. The word from her training camp is that she’s on fire. At the Eagleman 70.3 race this summer she broke the women’s world record for the distance with a 4:08:18 and 6:11 per mile running pace. If Badmann can somehow get out of the water without having lost all contact to Jones, it would be interesting to see the two push each other on the bike. Exhausting the M.J. power supply and turning the run into a survival contest seems her best hope to snag victory No. 7. Desiree Ficker (USA) Hawaii 2006: 2nd place in 9:24:02 (S: 1:01:46/B: 5:05:06/R: 3:11:50)

In her confidence-boosting second-place finish in 2006, Ficker had better bike and run splits than Jones. At Timberman 70.3 this year, she briefly considered dropping out after feeling miserable during the swim. If Ficker—who is going to the U.S. Olympic marathon trials—can have the swim of her life in Kona, she could get a shot at using her marathon speed to see how far her talent will take her.

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Lisa Bentley (CAN) Hawaii 2006: 3rd place in 9:25:18 (S: 1:01:31/B: 5:10:32/R: 3:08:54)

Injury forced Bentley to the sidelines in 2007, preventing her from run training for nearly three months. In a column published on her Web site she reported a return to racing in early August, having cut her usual diet of running back from seven sessions per week to three. In the past, Bentley’s incredible appetite for training and racing seemed to be a double-edged sword for the 39-year-old when it comes to Kona. The forced rest may actually be a boon for her. However, she will again face the task of having to recover rapidly from racing and winning Ironman Canada in August.

MEN FAVORITES

Long shot: Samantha McGlone (CAN)

The Hawaii Ironman will not only be McGlone’s rookie appearance in Kona but it will also be her first full Ironman. The lack of experience is widely expected to marginalize the 2004 Olympian’s incoming talent. But McGlone, as Greg Welch said after she won Wildflower in spectacular fashion in 2005, seems destined to win Hawaii, and like Jones McGlone hails from a high-intensity short-course tri background. Clearly she has the engine for the long stuff and the capacity to handle tough conditions, and the World Cup and Olympics scene has honed her swimming and running prowess. If the reining 70.3 world champion trains properly and is patient on race day, it’s hard to imagine she won’t influence the race.

PRE-RACE NOTES Gina Kehr (USA)

Was Kehr’s fourth-place 2006 performance a fluke? A doubtful premise considering everything she overcame to start the race. Kehr, a Bay Area real-estate broker by day, was planning on making another breakthrough at this year’s race but will instead be watching from the sidelines after finding out this summer she is pregnant. Kate Major (AUS)

Major finished third in the 2005 Hawaii Ironman, and last year she fell back to sixth after a year weakened by severe bronchitis. At Timberman 70.3, she gave Ficker a good battle and finished second. Major has the capability to run near three hours flat in Kona. She should again be in the mix.

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Normann Stadler (GER) Hawaii 2006: 1st place in 8:11:56 (S: 54:05/B: 4:18:23/R: 2:55:03)

Because of the sensational aftermath of last year’s race involving himself and a fired up Chris McCormack, the two-time Hawaii Ironman champion will be landing hot at the Keahole Airport. The tension of the raging rivalry should not have a deleterious effect, however, as Stadler proved last year that even though he was infuriated by an interview given by Peter Reid denouncing his prospects he could still peel off a great race. If 2007 becomes a bad-weather year (and it feels like we’re due), Stadler and his matchless biking ability will benefit. One item to keep an eye on however: Will Stadler and McCormack be able to again hang with Al-Sultan in the swim the way they did in 2006? When Stadler surfaced a half-minute after Faris it was as if the dynamics of the day altered in a poof of smoke. The results indicated it wasn’t just Stadler having a great day of swimming; all the guys did. All of the top 10 men swam 54:36 or faster. Perhaps, as it was reported last year, a current may have swept everyone in on the return portion of the swim. At any rate, the first thing to enjoy watching in this year’s Ironman world championship will be to see how the swim sorts itself out. If Stadler is again on the heels of Al-Sultan and Macca at T1 he may again be unstoppable. If he’s four minutes back, everything is up for grabs.

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Nouveau Monde DDB - Photo : P. Brunet.

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In 2006, Al-Sultan, like other first-year champions before him, was unprepared for the media attention he would receive following his victory in 2005, and he has said that it drained his 2006 preparations. Expect him to be appearing in Kona better prepared and hungry. To have a shot at winning his second championship, Al-Sultan needs to reap a time benefit from being a great swimmer and also restrict any lead Stadler attempts to lay down. Rutger Beke (BEL) Hawaii 2006: 4th place in 8:21:04 (S: 54:35/B: 4:33:33/R: 2:48:16)

Beke has struggled against injury in 2007, but if he’s able to put quality preparation in the 12 weeks before the race he has the talent to again make the top five. Long shot: Craig Alexander (AUS)

Chris McCormack (AUS) Hawaii 2006: 2nd place in 8:13:07 (S: 53:51/B: 4:29:24/R: 2:46:02)

McCormack has been banging his head against the lava for a long time now, and he’s been criticized for making predictions of victory that he has not fulfilled. But he keeps coming back and he keeps clawing his way higher in the results. For McCormack to have a shot at winning, he needs to bike well enough to keep Stadler within 10 minutes and Al-Sultan even closer. Perhaps (as Stadler suggested) Rutger Beke was the best runner in the race in 2006, but McCormack ran 2:46 after a sub4:30 bike ride. He’s ready. Faris Al-Sultan (GER) Hawaii 2006: 3rd place in 8:19:04 (S: 53:36/B: 4:29:37/R: 2:50:44)

This year the Ironman 70.3 world champion has been eating 70.3 victories like he’s snacking on vegemite. He also raced Ironman Australia, finishing third in 8:38:50. If he were anyone else, the Ironman Oz time does not suggest an athlete is ready to finish even top five in Kona. But Alexander is a special athlete brimming with power and speed.

PRE-RACE NOTES Marino Vanhoenacker (BEL)

Vanhoenacker finished sixth in Kona last year and should be expected to return with a wave of confidence thanks to an 8:06:43 win at Ironman Austria. Eneko Llanos (SPN)

The former XTERRA world champion finished fifth in last year’s Ironman world championship and won Ironman Lanzarote (on his home country’s turf) this past spring. Patrick Vernay (NCL)

An 8:21:50 posting at Ironman Australia bodes well for the Olympic-distance star from New Caledonia.

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I’M ADDICTED SAMANTHA MCGLONE 2006 IRONMAN 70.3 WORLD CHAMPION

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CHECKING IN WITH GINA Last year’s surprise performer has a surprise of her own in ’07 By Brad Culp American Gina Kehr has been a top performer at Kona for years, but it wasn’t until last season that she had her big breakthrough. Kehr entered T2 in 10th place and then proceeded to run down some of the sport’s top women, including Natascha Badmann and Kate Major. Kehr finished fourth and then set her sights on Kona 2007 before she planned on having her second child in 2008. However, fate had different plans, and shortly after this year’s Escape from Alcatraz triathlon Gina and her husband, Chris, learned she was pregnant and would have to put her Kona plans on hold. Triathlete caught up with the sidelined star to get her take on this season’s Hawaii Ironman. Triathlete magazine: Going into last year’s Hawaii Ironman, did you know you were poised for a breakthrough performance? Were there any signs from earlier in the season that things were going right?

Gina Kehr: When I first started training [after having her first child], every workout was hard. I decided to race Ironman Coeur d’Alene to qualify for Kona and test my fitness, and it went surprisingly well. I was excited to have a good run on the little training I had done since my year off. I guess I also had a lot of motivation, because I feel like some people had kind of forgotten about me. Before you got the big news, what were you plans for this season, aside from Ironman Hawaii? 78

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I took it real easy during the winter. I’m one of those people who likes to cut back and do nothing until January. After I got back in gear, I raced the Auburn International Triathlon, which went well, but after Alcatraz I knew something wasn’t right with my body. I went to the doctor, and sure enough I found out I was pregnant. I had planned on doing Clearlake One-O-One and Vineman 70.3, but obviously my plans changed. So now that you’re out of the mix, give us your predictions for the women’s race? Who should we watch out for?

Well I have a theory about Natascha. She’s always on for a couple of years and then off for one. If that holds true and if she’s in good form, Natascha will be tough to beat. Of course I could see Michellie repeating and Desiree can run with anyone. There’s also always someone kind of uknown who mixes things up. Will you be in Kona this year?

I’ve decided to go. I already booked my flight and all that, so I figure I should. It’s going to be hard to be there without competing, but maybe it’ll help me keep my fire going. How much longer do you see yourself racing?

I’d like to have an exact idea of how much longer I’ll race, but I can’t say for sure. Obviously, I have a family, which is growing, so I have to take them into consideration. Financially, it’s a big challenge, but the women in my office [Kehr does real estate] are very understanding.

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GRABS

Triathlete’s predictions for Kona 2007 By Cameron Elford

The Devil’s Dictionary, a sardonic lexicon published in 1911 by American writer Ambrose Bierce, defines a reporter as “A writer who guesses his way to the truth and dispels it with a tempest of words.” Far from shunning such an unflattering portrait, we believe there may be a modicum of truth to Ambrose’s definition—at least insofar as guessing, truth and the Hawaii Ironman are involved. Throughout much of the year, it’s possible to make race-day predictions with at least some degree of confidence as, not surprisingly, most fields lack the depth of the Hawaii worldchampionship start list, and, additionally, athletes showing up for a mid-season race may not yet be at their peak or, alternatively, may be over-raced. Not so in Kona. Here, everyone brings their A game, and any one of a dozen or more men and women has a legitimate shot at being first across the finish line on Alii Drive. Still, despite the pitfalls associated with trying to guess one’s way to the truth in Kona we refuse to step lightly and, instead, have presented below our bold predictions for the Ford Ironman World Championship on Oct. 13. To see how close we get, log on to triathletemag.com on race day (and during race week for comprehensive pre-race reporting) for full Kona coverage.

JOHN DUKE TRIATHLETE PUBLISHER Men’s winner: Faris Al-Sultan (GER) Faris did not have his typical race in 2006, pulling the train for most of the bike last year, allowing Normann to get away. 2006 was a fast year with favorable winds, and odds demand a horribly windy year in the lava this October. I look for Faris to blast through the wind as he has done in the past and then go with Normann when Stadler, a slower swimmer, catches Al-Sultan. Assuming Faris gets off the bike in close proximity to Normann, Faris will out-run Stadler and take the win. Dark horse: Chris McCormack has continually improved his performance in Kona, finishing second last year. Women’s winner: Michellie Jones (AUS)

I predict a battle of the ages in the women’s race between defending champion Michelle Jones and six-time champ Badmann. Badmann had her worst race ever last year in Kona, but throughout the 2007 season she has shown herself to be in the best form of her career. Michellie is by far a better swimmer than Natascha and her riding is the best it has ever been. I see M.J. off the bike first and Badmann stalking her on the run. Dark horse: Samantha McGlone is the world’s greatest 70.3 racer and a very intelligent athlete. She is doing her first-ever Ironman race in Kona this October, and my guess is that she is not going for the win but to get a feel for the race that will be her destiny. If Natascha and Michellie damage each other sufficiently, McGlone could find herself in the driver’s seat. 80

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T.J. MURPHY TRIATHLETE MAGAZINE EDITOR-IN-CHIEF Men’s winner: Craig Alexander (AUS) Many will say that any Kona rookie doesn’t have a chance, regardless of talent. But Alexander does have a chance. He’s an extraordinary talent across the board, particularly with his running ability off of the bike, which is reminiscent of 1994 Hawaii Ironman winner Greg Welch. Women’s winner: Michellie Jones (AUS)

Having used up my entire risk-taking brinksmanship on my men’s pick, I’m going with M.J. for my second. In addition to her talent, her enviable support team, her brainy, disciplined approach to training and racing, Jones will be as calm as a Taoist monk during race week—up until they fire the cannon.

CAMERON ELFORD TRIATHLETE MANAGING EDITOR Men’s winner: Chris McCormack (AUS) The men’s race will likely shape up as a battle among McCormack, 2005 Kona winner Faris Al-Sultan and defending Hawaii champ Normann Stadler. While any of these three athletes has the talent to take the win this year, Macca has distinguished himself by his 7:54:23 at the Quelle Challenge Roth in Germany in June and by his sheer hunger to win Hawaii. Not since Mark Allen in 1989 has an athlete paid his dues here to the extent Macca has done. Women’s winner: Michellie Jones (AUS)

Yes, without question there’s heaps of talent within the women’s field, but, with the notable exception of Switzerland’s Natascha Badmann, who turns 41 this year, none of the female athletes has the remarkable combination of talent and experience that Jones possesses in abundance. Plus Jones won here in 2006 and, at least when it comes to the women’s field in Kona, nothing breeds success like success.

JAY PRASUHN TRIATHLETE MAGAZINE SENIOR EDITOR Men’s winner: Chris McCormack (AUS) Coming within 71 seconds of sweet glory last year, McCormack has finally grasped this race. While Stadler is as tranquil as we’ve ever seen pre-race, the verbal exchanges between the pair over the past year are the Aussie Ali’s edge. He has truly done a chameleon with his Kona approach, morphing from a bike power into a bike-balanced run power. Expect tactics similar to those he practiced last year: a solid swim, a close eye on the main players through the bike and an all-or-nothing run bid to reel in Chris Lieto, Torbjorn Sindballe, Al-Sultan and Stadler for the win.

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.

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Women’s winner: Michellie Jones (AUS)

In what will be a race for third for the rest of the women’s field, the Jones/Badmann battle will be the one to watch. Badmann will have the fuel of her first non-podium finish in several years, and we expect a much better swim out of her and a better ride. End game? A battle a la Dave and Mark along the Queen K. The two will trade jabs throughout the run, but having thrived for years on ITU run-surge tactics Jones has the edge, particularly if it comes down to the last few miles.

Women’s winner: Natascha Badmann (SWI)

This year is perhaps one of the toughest to pick in a while. For the women Michellie Jones is coming off of a victory and will have a huge amount of confidence based on this. However, I think Natascha Badmann is going to come in with the frustration factor way up and will take the edge in motivation as well as experience and come across in first. She is also looking at perhaps this being her last Ironman in Kona, and who would not want to go out on top?

AMY WHITE REBECCA ROOZEN TRIATHLETE MAGAZINE ASSISTANT MANAGING EDITOR Men’s winner: Craig Alexander (AUS) The mouthy McCormack and intense Stadler will beat each other to a bloody pulp. Alexander will conserve his energy and sneak up on the duo at about mile 13 on the run. The Ironman 70.3 world champ will add another title to his already phenomenal record. Women’s winner: Sam McGlone (CAN)

It’s a year for the underdogs. Natascha Badmann will come firing back, looking for redemption and win No. 7. Michellie Jones will fight her way to the front and hold it for a while. But it’ll be the Ironman 70.3 world champ Sam McGlone that takes advantage and, like Alexander, breaks through on the second half of the run.

SHANE SMITH TRIATHLETE MAGAZINE INTERNATIONAL EDITOR Men’s winner: Luke Bell (AUS) I like the guys who have had a quiet, consistent season as they build up to Kona, and Bell has done that. It reminds me of when Dave Scott used to race solidly for most of the year but then performed brilliantly in Kona. In the lead-up to Hawaii Bell embarked on a solo six-week training camp in the warm Queensland, Australia, climate to prepare, so he will be ready. He doesn’t have any Achilles Heel, and it is time for him to perform. Women’s winner: Joanna Lawn (NZL)

I think this year there is a great chance for someone to slip under the radar and surprise Jones and Badmann, and Kiwi Jo Lawn has all the ingredients to be the chosen one. Lawn needs to ride at the level at which she was performing a few years back to get herself in the hunt, and her run is strong enough to carry her to victory. It’s difficult to tip against Jones, but I feel there just may be an upset victory this year.

MARK ALLEN SIX-TIME WINNER OF THE HAWAII IRONMAN Men’s winner: Chris McCormack (AUS) . . . er, maybe Faris Al-Sultan (GER)

On the motivation end, Macca has it hands down. He had a great race last year but ended up just shy of victory and is coming into this year’s race with a life’s ambition to fulfill. While Normann is full-steam ahead, I just am not sure he can put it together two years in a row. And let’s not forget his countryman. Faris Al-Sultan is coming in under the radar. So who is my pick? If the year is mild, Macca. If it’s a cooker then Faris. 82

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EDITOR, AUSTRALIAN TRIATHLETE Men’s winner: Chris McCormack (AUS)

His rise in Kona has been steady over the last couple of years, and it’s safe to say his second place in 2006 behind champion Stadler has fired him up for this year’s battle in the lava. A sizzling 7:54 at the Quelle Challenge Roth proves he is firing and fast; he has been equally speedy at the halfIronman/70.3 races he’s entered this year. Key for McCormack will be a swift swim and then controlling any escapees on the bike so he’ll have enough running room to do his thing on the marathon and pick up anyone who might want to get between him and the winner’s lei. Women’s winner: Natascha Badmann (SWI)

She shows no sign of slowing this year, and last year’s illnessinduced 10th place was a blemish on a near-perfect record in Hawaii. But to win again she’ll need the perfect day—a swim that will keep the faster swimmers like Jones at least in hailing distance—backed up by her typical scary-swift ride. On the run she can expect to be pressed all the way by Jones, last year’s second-placed Desiree Ficker, Aussie Kate Major and others. But if anyone can pull a rabbit out of a hat at 40, it’s Badmann, as her dominating wins at Ironman 70.3 Eagleman (where she set a new world’s fastest time over the distance) and Buffalo Springs Lake, along with her now-traditional romp at Ironman South Africa, have shown.

BETSY DELCOUR EDITOR, XTRI.COM Men’s winner: Chris McCormack (AUS)

Macca’s proven that he is an all-round triathlete who will channel his emotion and dig really deep for the win. He won’t make the same mistake of letting Stadler, or anyone else, get too far ahead on the bike this year. Women’s winner: Natascha Badmann (SWI)

Finishing 10th last year, having suffered through the race after swallowing too much saltwater on the swim, Badmann was still only 20 minutes behind Michellie Jones. She’s had a tremendous season this year; she’s primed to win it again.

DELLY CARR TRIATHLETE MAGAZINE CONTRIBUTING PHOTOGRAPHER & MAN OF FEW (ALBEIT WEIGHTY) WORDS Men’s winner: Chris McCormack (AUS) He has served his apprenticeship and now really needs and craves for a win to move on in life. Women’s winner: Michellie Jones (AUS)

Last year was the start of a dynasty. Daylight second win.

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A modest Michellie Jones takes her third crack at the Big Island this October

DEFENDING THE TITLE

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It wasn’t too long before she became the Ironman world champion that short-course star Michellie Jones swore she’d never set foot on a 140.6-mile course. It just wasn’t her thing. Her thing, at the time, was obliterating sprint- and Olympic-distance fields. Her thing was the Olympics, a silver medal in 2000 and top ITU rankings. But Jones first took on Ironman in 2004, and only four Ironmans later whipped her way to the top as the defending Ironman world champion. Now, as athletes sharpen their focus for this October, questions arise: After a quiet 2007 racing season, can Jones repeat? Will sixtime Hawaii champ Natascha Badmann give her a race? Will Ironman 70.3 world champ Sam McGlone shake things up with her Ironman debut? We chatted with the defending champ to see just what was on her mind in advance of her third Kona race.

because each race is so different. I’ve only done four. It’s one of those things that I just have so much more to learn about. On the men’s side, fellow Aussie Craig Alexander will be taking his first shot at Hawaii. How do you think he’ll compare with McCormack, Stadler and the rest of the guys?

He’s a talented athlete. As long as he prepares the way he needs to, I think he’ll do well. He’s definitely a great runner. He’s got that going for him, but just like everyone else, he’ll have to get through the race. It doesn’t matter if you’ve done your first or 50, it’s different getting through every one. And it’s having that sort of knowledge that helps you get out of the holes. I’ve been there before. But anything can happen out there. There’s no guarantee with anything.

You’ve had a successful season so far with wins at local races and two second places, at Honu 70.3 and Vineman 70.3. How are you feeling as you begin to ramp up for Kona?

It’s the next couple of months that will really dictate how the race will be in Kona. Most people won’t race between now and October. For me, I still haven’t reached my peak, thankfully. My whole year has been very different, so my training will be too. I don’t have an early-season Ironman in my legs, so it will be a different story this time around. How do you think Sam McGlone will fair at Ironman, her first being this Oct. 13?

I can’t say how anyone else is going to do on that day. For me, it’s a matter of doing what I need to do. I want to finish the race, and that’s my number-one goal. I want to get to the start and just get through it. I can’t worry about what anyone else is going to do. I mean, she’s the world champion at that distance [70.3], and deservedly so. What about some of the others in the younger crowd, like Desiree Ficker and Kate Major? Or, is Natascha your biggest competitor?

I can’t count Natascha out. I’m sure she’ll come back fired up and ready to go. She’s my biggest competitor, but I can’t worry about anyone else.

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Having accomplished so much in triathlon, is your motivation still the same? What else would you like to add to your resume by the time you’re through?

It’s a funny thing. I don’t really think about all I’ve accomplished. It’s only when other people bring it up that I think about it. For me, it’s that I enjoy what I do. I don’t sit back and look at my accomplishments. I look at getting out there and enjoying the sport. I think that’s my biggest goal with this sport. Triathlon is such a learning sport. I’m still trying to improve. I still don’t think I’ve mastered the Ironman yet. Every time you get to the line it’s something different. It’s about learning T R I AT H L E T E M A G . C O M

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KING OF THE MOUNTAIN Except for a noble few, winning the Hawaii Ironman a second time is a killer By Jay Prasuhn

The Hawaii Ironman has been run 30 times since 1978. With women competing in all but one of these races (the original 1978 event was all guys), that makes for 59 first-place trophies in the history of the Ironman World Championship. Because of repeat victories, only 28 individuals—14 men and 14 women—have claimed ownership of these trophies. That offers a nearly 47 percent chance at getting a second win in Kona if you’re a guy, and just over 48 percent if you’re a woman. Good odds, eh? Well, it is if your name is Mark Allen, Dave Scott, Paula Newby-Fraser or Natascha Badmann. Among the men, Mark and Dave own 12 of the 30 Kona crowns, six each. Among the women, PNF (eight wins) and Badmann (six victories) take up 14 of the 29 women’s wins—nearly half. But take out those four anomalies and you have a race that’s hard to repeat at. Only Peter Reid (three wins), Scott Tinley, Tim DeBoom, Luc Van Lierde and Normann Stadler (two apiece) have multiple victories among the men. With the women, it’s even less likely; only Sylvaine Puntous, Erin Baker and Lori Bowden have had more than one win, with two apiece. The rest—athletes like Greg Welch, Karen Smyers, Heather Fuhr, John Howard and Thomas Hellriegel, earned Hawaii titles—but only once, despite their many attempts. So what makes it so hard to piece together a mini-dynasty? Or to simply defend?

THE VENUE The coordinates 19deg42’52.09 N, 156deg02’52.89 W designate the right-hander to the run turnaround at the Energy Lab. 86

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After 112 miles of blast-furnace racing on the bike and nearly three-quarters of the marathon in hot, still air, it’s one of the most punishing points in the race. There’re plenty of other spots: the slow drag up to Hawi, mile 80 on the bike, the dead air of the opening run miles along Alii Drive. Then there’s the heat and humidity, from which there is no respite. “We’re due,” Scott says with a laugh. “They’ve had two brilliant weather days in 2005 and 2006, cool, low humidity. We’re due for a rough, rough day.” And how did he push the pace when it got ugly? “When people get in the wind, they end up fighting it,” says Scott, “but I just tried to be as smooth as I could and would focus on my legs in action, engaging each time. You think, ‘I’m only going 16mph downhill at 300 watts,’ and it’s depressing. But I’d just focus on my quads.” Scott sees two points on the bike as pivotal, and strangely enough he considers the opening 13 miles as one key spot where the race can be won. “Hawaii’s bike course is a strange one,” Scott says. “Going up Palani through town, that first five miles plus the eight out to the airport are very difficult. Going up Palani and through town is very non-rhythmic, there’s a lot of climbing and the legs aren’t warmed up. You get to the airport and realize, ‘Gee, I’ve climbed a lot.’ That can sometimes set the tone. You either panic or get into a rhythm.” Interestingly, this is where Stadler drilled it last year, riding away from the rest of the field to his eventual victory. Then, once they’re off the bike, the top contenders are faced with yet another hurdle: the tough pace at which the run starts. Every athlete sets out at breakneck speed, shelling pretenders to the throne. You’ll often see a group of 10 or 12 going in togeth-

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er off the bike, but within the first mile of the run the group is blown apart, notes Scott. “That happened to me in 1987 when I felt rough right off the bike and Mark ran away from me, and it was a relief when he left me. I could get into my own groove, and it took three or four miles to get into a good pace. I gave up a good bit of time, but then I started gaining it back.”

THE FIELD Welch makes a good point: While many of the athletes in the ’80s were jacks of all trades, the 1990s saw the advent of specialization. With a career full of ITU world titles plus Chicago and Alcatraz wins, Michellie Jones and Chris McCormack essentially retired from short course to focus on Ironman. “I just wanted to win every world championship at every distance in duathlon and triathlon,” Welch says. “I wanted to win in 1995 but I didn’t train that year as well as I did in ’94 and may have let my guard down as I wasn’t as worried if I didn’t repeat in Hawaii—there were other world titles to go after.” Welch suggests we’re in the age of the Ironman-specific triathlete, exemplified in recent years by Peter Reid, Tim DeBoom and Chris McCormack. “All of these guys have done blocks of training in Kona. I never did that. I think that has been a big plus for them.” To boot, as Ironman has flourished, the competition has become much, much deeper.

THE FITNESS For every Ironman athlete out there planning to race Hawaii, the October date is the A race. Everyone goes in peaked—at least that’s the plan. “Some create problems for themselves—they go in over-trained, skinny and tired,” Welch says. “Or some are always on their feet during Ironman week, which is a high-energy week where you run on adrenaline, during a time when really you just need to rest.” “Even being at your fittest is not a guarantee of a great race,” says Karen Smyers.“In 1996 when I was defending champion I was in better shape than in 1995, but I screwed up my nutrition. I had a good enough bike ride finally to be ahead of Paula off the bike and knew I could run faster than the 3:05 from the previous year. But instead of the sub-three-hour marathon I had envisioned,” Smyers continues, “I was walking at mile three and finally tossed my cookies around mile six.” Smyers recovered to finish third and watch Newby-Fraser reel in Badmann to take another title. “Having your nutrition go bad is a quirky aspect of the race that seems to be hard to control sometimes; even veteran champions like Paula, Natascha and Heather sometimes have trouble with it.”

LADY LUCK All things equal, sometimes luck—or lack thereof—is the deciding factor. And this race has a habit of doling out bad hands. What would have happened if Dave Scott had responded to Mark Allen’s late surge in ’89? What if Tim DeBoom’s kidney stones didn’t make their presence known in the race? What if Julie Moss made it those last 20 yards? If Stadler didn’t double-flat in 2005? If Lisa Bentley’s appendix hadn’t ruptured during the race that same year? Last year, Cameron Brown was handed the wrong special needs bag at Hawi, while Michael Lovato’s arm and shoulder were on fire through the swim and the first 30 miles of the bike, courtesy a jellyfish he brushed while backstroking before the race start. What if Dave Scott raced in a different decade? They’re all small what-ifs that make a big difference. 88

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Those moments of misfortune aside, the athlete is ultimately responsible for reacting to adversity. “Every race is different; there’s no blueprint from year to year of how to win, and when I look at my six wins, no two are alike,” says Dave Scott. “And with each of them there were adversities I had to overcome.” “I like to rule out that luck part,” Scott continues. “You have 50 people who are fit to race, but there’s a small handful who really know how to win. There’s that group of guys on the bike the last few years, looking at each other saying, ‘Who wants to win?’ It’s a very small handful that you can pare down to five men and five women. You have to have the mental willingness to develop the tenacity and perseverance to meet the challenges and overcome them.”

THE PRESSURE Once an athlete has won, the desire to win again, complicated by the pressure to win again, can be overwhelming. In 2005, Normann Stadler’s race unraveled when he suffered two flat tires along the Queen K. But that was only half the story. As defending champ, Stadler was pulled in so many different directions and tried to honor so many requests that he was over-extended and mentally spun-out before the race had started. As the popularity of the sport and the Hawaii Ironman grows, so does the exposure. With that comes global media. And press conferences. And photo shoots and agents trying to protect the athlete for race day. “It’s all part and parcel of the sport,” Welch says. “As a pro athlete, when you go sign on a sponsorship, you don’t take the check and go away. These athletes have to fulfill their obligations.” Scott agrees but says the solution is a selfish one. “I had trouble saying no to the press, but my sense was that Mark was much more professional—and diplomatic—about saying no to the press,” Scott says. “You cannot take on every request and be relaxed mentally. All these guys are very regimented with their routines, whether it’s training or eating or getting a massage, and Kona should be no different. If I were racing at that level now, I would set a certain time for these obligations. You have to be selfish with your time and sponsors. They may want you do the interview, but at the same time they want you to win.” And while every past champion gets a free ticket to start alleviating the stress of qualifying, it comes with a big set of crosshairs. “I think having done it once gives people the confidence and desire to do it again,” Smyers says. “That said, the pressure of being a defending champion may impact some people who aren’t used to it like maybe Faris [Al-Sultan]. And being a marked man may impact how the rest of the field responds to attacks on the bike—mostly in the men’s field as they seem to have more strategy than the women’s races. In the women’s field, no one lets Natascha (or Paula in the old days) go because we’re saving it for the run; we just can’t keep up.”

THE DRIVE The mental aspect is a massive factor. “A lot of people are happy to be in that lead bike group, but I’m not sure they think they can win,” Scott says. “How many are saying, ‘Regardless of what happens in this pack or on the run, I’m gonna win this thing’? You have to have a special confidence or arrogance, regardless how the race develops. Normann’s position is ‘No one is gonna stay with me on the bike—just try.’ And it worked; he did what he had to do.”

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SHORT-COURSERS TAKE A SHOT AT

THE BIG ISLAND

By Brad Culp

By now it’s no secret that short-course triathletes can be dangerous at the longer distances. Five years ago, Australian great Michellie Jones swore she’d never do an Ironman. Now, she’s the favorite to repeat in Kona. Likewise, Chris McCormack was a short-course stud early in his career, but these days he’s almost unbeatable when it comes to Ironman. 90

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If the results from the inaugural Ford Ironman World Championship 70.3 are any indication, Canadian Sam McGlone and Aussie Craig Alexander could be the next pair of speedsters to challenge in Kona. Both won their respective titles at Clearwater last year and then proceeded to accept the Big Island slots that came with their wins. For McGlone, Kona will be her first attempt at racing 140.6

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miles. Alexander, on the other hand, kicked off this season with his first Ironman, in Australia, and managed a third-place 8:48:50 finish. Let’s take a look at what makes each of these Ironman 70.3 world champions a big-time threat at Kona and also why they may struggle under the Hawaiian sun. Craig Alexander has been one of the best runners in the sport for almost a decade. His swim is strong enough to stay with the best of the pack (he swam under 48 minutes at Australia) and he’s capable of unleashing one of the fastest marathons of the day (he routinely runs half-marathons in around 1:12). But Crowie’s finish will be determined largely by his performance on the bike. Crowie typically averages around 26 mph during a 56-mile bike leg. That speed will no doubt slow a bit over twice the distance through the legendary Big Island winds. The podium athletes at Kona usually average just less than 25 mph, with the exception of defending Kona champion from Germany, Normann Stadler, who can hold 26. If he wants to contend for the win, Crowie needs to bike as close to a 4:30 as possible (24.8 mph). For Alexander, the optimal situation is to enter T2 with no more than an eight-minute deficit to Stadler and at least a fourminute lead over McCormack, who is a much more experienced marathoner. If this is indeed how the race unfolds on Oct. 13, look for Crowie to be on the podium. Sam McGlone is perhaps as much of a threat for the win as Crowie, but she’s an even bigger question mark, since she’s never competed at the Ironman distance. “The biggest challenge is going to be nailing down my nutrition,� McGlone told Triathlete in June.

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Since then, the 70.3 world champ has been working with an Olympic-team nutritionist and has begun to practice her plan on her seven-hour training days. “Nutrition is still a bit of a concern, but I’m feeling confident,� McGlone said. “Of course I’m a little worried about the crosswinds as well.� While McGlone doesn’t have any glaring weaknesses she doesn’t have a staple discipline either—like Crowie’s run. That said, McGlone doesn’t have enough swim or bike speed to lead start to finish. If she wants to make a move, it has to be on the run. “I definitely have to do my own race,� McGlone said. “If Natascha [Badmann] blows by me on the bike, I’m not going to try to stay with her. But, if things are close on the marathon, then I can race.� At June’s Hawaii Ironman 70.3, McGlone demonstrated she can run down the world’s best when she came from eight minutes back to catch and pass Michellie Jones. Her 6:34 per mile pace was impressive, but it’s unlikely she can hold such a blistering pace in a longer race. Jones won Kona with a 3:13 marathon last year, and we expect the defending champ and Badmann to be in front of McGlone at T2. McGlone can’t afford to be more than seven minutes behind this pair at transition and will then have to finish with at least a 3:06 marathon (7:07 per mile) to be in contention, which will be extremely difficult. She’ll also need to watch out for last year’s runner-up, Desiree Ficker, who will close hard over the final miles (the Texan ran a 3:11 marathon last year).

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Falling forward A half-marathon plan to focus your off-season run training

By Mark Allen // Photos by John Segesta

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No one would say a triathlon is a walk in the park—regardless of the distances involved—but at any one moment on race day the speed you are going is likely well below your maximum sustainable pace if you were to race each sport individually instead of back to back. What this means in practical terms is that at key points in your season you will benefit from a few short high-end efforts in each sport that take you well above the grind-it-out pace that many triathletes end up doing in their training. For running, “short” means any distance from a 5K up to a halfmarathon (with 10K to 10 miles being the best for most people), as these relatively short distances will allow you to reset your perception of a hard or fast effort and provide a number of other key benefits, as outlined below, that can help you improve your running and, in turn, your multisport racing next spring. MANAGE YOUR EXPECTATIONS: For instance, let’s say that you do the majority of your run training at a nine-minute-mile pace, yet you want to run an 8:30 pace in your triathlon. You can guess what is going to happen. Once you try to drop your pace below your normal standard, your body will go into mutiny mode, which translates into tensing up, shifting into high stress alert and most likely sacrificing good, efficient form. However, if you have done a running race at a seven-minute pace or faster, then the 8:30 mile you are searching for will feel relatively less intense and far more manageable. You body will say, “Yes, it may be fast for this race, but I know I am capable of running much faster.” This translates into staying relaxed and keeping the perceived-effort meter on low. BOOST YOUR VO2 MAX: As an additional benefit, training for and racing an event of half-marathondistance or shorter will allow you to approach your VO2 max. When we approach our VO2 max output level, it raises all of our fitness markers, including the one that counts the most for an endurance athlete: aerobic fitness. Translation: when you go back to your triathlon endurance pace your body will be more efficient at both fat and carbohydrate metabolism and your heart rate will be lower at all paces at which you race. DIAL IN YOUR STRIDE: Elite runners have a leg-turnover rate of about 90 foot strikes per minute (counted on one side), which is also the ideal cadence rate for most high-end efforts in cycling. Most triathletes dip well below this cadence, turning in numbers closer to 7580 foot strikes per minute. When you turn over this slowly, it is very likely that you are making first contact on each foot strike with your heel. What does this mean? When the heel hits the ground first, your center of gravity is behind the midpoint of your foot. That means that the brakes are on until your momentum carries you over your heel and up to the midpoint of your foot. Thus, you are slowing down until your center of gravity gets past the midpoint of the foot. Then, and only then, can you push against the ground with forward momentum and use gravity to accelerate forward. 96

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In a short triathlon, the amount of time it takes you to go from the heel to midfoot is miniscule, but it is still there and will slow you down slightly with each step. In an Ironman, your pace is slower, which means that the momentum time it takes to carry you over that midfoot point is going to be more pronounced. And as your body gets even increasingly tired later in the race, each foot plant can be like hitting a brick wall. You have probably seen (or experienced) this in someone who looks like they are collapsing with each footstep in an Ironman. That, in reality, is their upper body trying to collapse forward enough to get the whole ball of wax over the midfoot and onto the acceleration and push phase of the running stride. So back to the running races. These provide excellent opportunities to practice running with a fast cadence, which, for most people, prevents them from over-striding and allows them to dial in their midfoot strike.

THE TRAINING PLAN Below is a training schedule you can follow for a halfmarathon running race this fall or winter. During each workout, even the easier ones, be sure to focus on stride length. Just because you are running slowly does not mean you need to look like you are. Keep your cadence rate up regardless of your pace. Even if you are running a 15-minute mile, keep your cadence up close to 90. This patterns into your muscles the rate of firing that will give you the best running efficiency possible. In the following half-marathon training program, which is presented in detail on pages 98-99, you have four run workouts: tempo, speed, moderate and long: • The tempo workout is just below your maximum aerobic heart rate (i.e., any faster and you would start to tap into your anaerobic metabolism). These workouts will turn into your speed workouts later. • Speed is just that: the chance to go as fast as you can yet still maintain good running form. • Moderate runs are workouts that do not tax you but will build extra endurance and efficiency into your muscles. These should be very conversational. • Your long runs should also be within the aerobic conversational range, but be sure to keep these sessions just on the upper border of this range.

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PRACTICE YOUR PACING: A running race offers you the chance to develop your pace. Make your first miles the easiest and your last the fastest with the most effort. Throughout that progression of pace, make it your mantra to build your overall speed only up to the point where you still land on your midfoot. If you are accelerating by stretching the stride out too far and feel the heel, you have two options. The first is to shorten the stride back up without any cadence variation. The second is to shorten the stride but increase the turnover rate. This is the goal and will enable you to carry your speed without losing efficiency.

Mark Allen is a six-time winner of the Ironman world championship in Hawaii. For information about Mark’s speaking availability, please call 800-994-5306. For Mark’s training programs and information on his energy drink please visit markallenonline. To learn more about his Sport and Spirit workshop, check out shamanism.com. T R I AT H L E T E M A G . C O M

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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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Tucson:

the place to get miles in your legs.

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12-WEEK HALF-MARATHON TRAINING PLAN WEEK

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

1

Swim, bike or recovery run

40 minutes tempo

Optional swim or bike

60 minutes moderate

2

Swim, bike or recovery run

45 minutes tempo

Optional swim or bike

70 minutes moderate

3

Swim, bike or recovery run

50 minutes tempo

Optional swim or bike

45 minutes moderate

4

Swim, bike or recovery run

55 minutes tempo

Optional swim or bike

80 minutes moderate

5

Swim, bike or recovery run

45 minutes tempo

Optional swim or bike

60 minutes moderate

6

Optional swim, bike or recovery run

Optional swim or bike

60 minutes moderate

Optional swim or bike

7

Swim, bike or recovery run

Optional swim or bike

90 minutes moderate

Optional swim or bike

8

Swim, bike or recovery run

Optional swim or bike

75 minutes moderate

Optional swim or bike

9

Swim, bike or recovery run

Optional swim or bike

50 minutes moderate

Optional swim or bike

10

Swim, bike or recovery run

Optional swim or bike

45 minutes moderate

Optional swim or bike

11

Swim, bike or recovery run

Optional swim or bike

35 minutes moderate

Optional swim or bike

12

40 minutes moderate

Optional swim or bike

Off

35 minutes moderate

Whether you’re trying to beat

the best or stay on top, training in Tucson will help you peak above your competition. Our clear, sunny skies offer some of the most ideal conditions anywhere.

We have no off-season. From multiple terrain options to ease of travel between routes, we provide challenges for athletes of all levels. Train in Tucson and gain the edge you need, while discovering .

3:49 PM

www.visitTucson.org/sports 800-638-8350 ext. 170 Metropolitan Tucson Convention & Visitors Bureau

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FRIDAY

SATURDAY

SUNDAY

Optional swim or bike

Optional swim or bike

80 minutes moderate

Optional swim or bike

Optional swim or bike

100 minutes long

Optional swim or bike

Optional swim or bike

90 minutes long

Optional swim or bike

Optional swim or bike

120 minutes long

Optional swim or bike

Optional swim or bike

90 minutes long

Speed: 10-minute warm-up. 4 x 100 pickups with 100 jog recovery. 400 easy. 8 x 400 with 2-minute recovery jog. 4 x 100 fast on grass with 10 seconds rest. Cool-down: 10 minutes

Optional swim or bike

105 minutes long

Speed: 10-minute warm-up. 4 x 15second pickups on 10 seconds rest. 2 minutes easy. 4 x 3 minutes on 1minute rest. 2 x 6 minutes on 2minute rest. 6 x 1 minute on 30-second rest. Cool-down: 10 minutes

Optional swim or bike

130 minutes long

Speed: 10-minute warm-up. 4 x 100 pickups with 100 jog recovery. 400 easy. 4 x 400, 2 x 800, 4 x 400 with recovery after each effort 50% of work-interval time. Cool-down: 10 minutes

Optional swim or bike

120 minutes long

Speed: 10-minute warm-up. 4 x 15second pickups with 10-second rest interval. 2 minutes easy. 1 x 12 minutes on 5-minute rest, 1 x 9 minutes on 3-minute rest, 6 x 1 minute on 30second rest, 6 x 30 seconds on 15 seconds rest. Cool-down 10 minutes

Optional swim or bike

105 minutes long

Speed: 10-minute warm-up. 4 x 100 pickups with 100 jog recovery. 400 easy. 3 x 1600 with recovery after each effort 50% of work-interval time. 2-minute easy jog. 8 x 100 on grass with 10-second recovery. Cooldown: 10 minutes

Optional swim or bike

90 minutes long

Speed: 10-minute warm-up. 4 x 100 pickups with 100 jog recovery. 400 easy. 1 x 2 miles accelerate on the straights, jog easy on the curves. Cool-down: 10 minutes

60 minutes tempo

Off

Off

20 minutes moderate with strides

Halfmarathon

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the world’s first breathable wetsuit

CAMERON BROWN

9/5/07

2006 EUROPEAN IRONMAN CHAMPION 6X NEW ZEALAND IRONMAN CHAMPION

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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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LEAVING Why fundraisers started a triathlon team for war-wounded Marines

By T.J. Murphy

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Photos courtesy of Team Semper Fi family members

NO ONE BEHIND

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Reports suggest advances in equipment, medical facilities and training have reduced battlefield mortality rates for U.S. soldiers. In World War II, 50 percent of the wounded died; in Vietnam the figure was 24 percent. In Iraq and Afghanistan, 97 percent of those wounded in battle survive. The needs of survivors have sparked a surge in grassroots support for those arriving home. A seriously wounded soldier or Marine may face costs that exceed allocations available to them through the standard government pipeline, particularly when he or she has a family. They also confront the transition to life after, for example, losing a leg, a challenge made more difficult if the soldier suffers from combat-related stress disorders. One such grass-roots group is the Injured Marine Semper Fi Fund (IMSFF), created five years ago by Karen Guenther, a registered nurse who was learning firsthand the needs of Marines returning from war and recovering from injuries (Semper fidelis—or Semper Fi—is Latin for Always Faithful, a U.S. Marines slogan). Since its inception, the fund has raised $12 million dollars.

Triathlon is the ultimate test of fitness. If you can’t do the whole thing, you can do a leg of the relay. If you can’t run, you can swim, or you can bike and swim. There’s something you can do.

Photos courtesy of Team Semper Fi family members

On April 24, 2004, Dan Lasko, a U.S. Marines corporal, was manning a .50-caliber gun while patrolling aboard an armored vehicle in Afghanistan. Lasko heard one explosion and then a few seconds later another. Two roadside bombs had been set off, and Lasko took the brunt of it. “I felt the adrenalin rush,” he recalls. “I looked and saw toes sticking out of my left boot. They started turning black. Then things started getting blurry.” Lasko says only an instant passed before a Navy corpsman was giving him first aid and twisting on a tourniquet. Within a day he was evacuated to Germany, where he would receive his first surgery in a sequence of amputations and long rehabilitation. In the end, doctors completed surgeries that took half of his left lower leg and fused his tibia and fibula with a bone bridge, a procedure designed to increase mobility. “I was angry,” Lasko says. “I felt no one understood. I was angry at my fiancée. I was mad at the doctors for telling me I was going to have a prosthetic. I was angry at the world.” When he was transferred to Walter Reed Army Medical Center in Washington, D.C., his attitude changed. “There were at least 50 guys in my situation. I then knew it would be okay.” Lasko is not alone. On Aug. 14 of this year, the U.S. Department of Defense published an update on casualty statistics for the wars in Iraq and Afghanistan. In Iraq, since the invasion, 3,688 American service men and women had been killed and 12,297 had been reported as being wounded seriously enough that they did not return to duty within 72 hours. In the war in and around Afghanistan, the totals were 357 killed and 906 wounded.

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CAMERON BROWN HAS VISION CAMERON TRAVELS WITH THE VISION MODULAR BAR SYSTEM - SOLID HARDWARE, EXTREME ADJUSTABILITY & PHENOMENAL AERODYNAMICS. WEIGHT FOR THE ENTIRE SYSTEM (VISION CARBON BASE BAR + SIZE MORE STEM + CARBON PRO CLIP-ON BARS) IS 840 GRAMS. CARBON PRO CLIP-ON BARS AVAILABLE W/ EITHER STANDARD OR R-BEND EXTENSIONS. LEARN MORE ABOUT THE VISION SYSTEM AT WWW.VISIONTECHUSA.COM.

CAMERON

invests a lot in his racin g & I se e him at races a ll over the wor ld. His equip ment ha s to live up to th at inves tment. - john s egesta, photog rapher

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Gunnery Sergeant William Gibson.

With only 1-percent overhead, the bulk of the money goes straight to the core mission of IMSFF: to help Marines and their families deal with the overwhelming financial strain that can follow a battlefield injury. Representatives from IMSFF greet wounded Marines transferred from overseas with a promise that they’re there to help. 106

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In Lasko’s case, money was a source of stress, compounding the trauma of the amputation. “My pay was being cut because I wasn’t in combat,” he says. “At the time I was hurting for cash. I was pissed.” One day, two women from IMSFF dropped in and, on the spot, gave Lasko a check for $2000. Later, IMSFF would become an even greater part of Lasko’s recovery in the form of triathlon. Lasko had already begun a meteoric return to athletic form when he learned about Team Semper Fi, a program addition to the IMSFF. He went from jumping rope and climbing walls at Walter Reed to a 550mile bike ride from Washington, D.C., to Montauk, N.Y. When he heard about Team Semper Fi and checked into joining, he found he’d previously met the organizer of the group on the bike ride, Staff Sergeant John Szczepanowski. In 2004, Szczepanowski was assigned as a liaison to wounded Marines at the National Naval Medical Center and Walter Reed Army Medical Center. He became aware of the resilience of the badly injured and, after running the 2006 Marine Corps Marathon, wanted to use the challenge of endurance athletics to inspire the Marines he was working with. He discussed the idea with Guenther, and Team Semper Fi was launched. “I’ve seen some pretty gut-turning injuries,” Szczepanowski says, describing the nature of his work. “Acute traumatic brain injuries, severe burn victims, a chest having been split open. I’ve seen Marines pass away. I’ve become numb to it, which helps me talk to someone dealing with severe injury. I can look at him without horror. I’ll say, ‘Look man, you’re going to get better. You’re here, talking with me today, which is a feat in itself. We’re here today, and your family is going to be okay. Now, you’re going to have to be committed to making your way through this.’” Szczepanowski says he talks with young Marines in despair, who may think that, at age 20, life is over. “I tell them it’s going to take you saying, ‘I want to try this out.’ For Team Semper Fi, there is no sign up; there are no dues. Just 100 percent heart.” “We created Team Semper Fi to help our wounded heroes make this transition,” Szczepanowski adds. “These guys coming back—they don’t want to be ostracized. They may be missing a limb. Well, that’s something they’re going to have to live with.” Szczepanowski intends for Marines joining the team to be connecting with something positive. “If we put our guys into a population, like triathlon, and they get accepted by the peer group, those are the people they’re going to go home to. At a triathlon, they find themselves completing a race just like every-

Photos courtesy of Team Semper Fi family members

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one else. They become triathletes. They’re turned on to a new sport and they’re part of it. Their kid sees the prosthetic and now it’s cool. They’ll say, ‘My dad, he’s a war hero and a triathlete.’” Gunnery Sergeant William Gibson was one of the first to join Team Semper Fi. His 18 years in the Marines has included combat time in the first Gulf War, Operation Desert Storm in the early 1990s. On May 16, 2006, Gibson was on a foot patrol in Ramadi when, in the midst of a firefight, a sniper shot him in the knee. He was dragged into a courtyard for safety. “I knew my leg was history,” he says. Doctors would amputate above the knee. At the time, Gibson’s wife was attending college. She would have to leave school to be at her husband’s side through his inpatient time. “There is no organization like the Semper Fi Fund,” Gibson says. “The [government] system in place does everything to help us out individually, but there’s no support for the wives and kids. Helping out the family is what Semper Fi is all about.” Initially, Gibson found a check in the mail from the IMSFF and frowned. “It was a check for $5000. I said to my wife, ‘What the hell is this? We don’t need this. Tell them to keep it.’ She told me it was to help counterbalance our expenses. And we did have a long laundry list of expenses. In the end, they’d helped us out with $32,000. I finally called them and told them two things. First, I told them to stop sending us checks. Second, I told them I was joining their team and I’d help them raise another $100,000.” Gibson is being true to his word. Five months after being shot, too early to begin using a prosthetic, he opted for a hand-

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cycle so he could race the Marine Corps Marathon and raise money for the fund. He now races all of the Team Semper Fi events and is an avid spokesman. Currently stationed at Brooks Army Medical Center in San Antonio, where half of the team lives and trains, he has become assistant program manager for the team. Gibson notes that Brooks is exceptional among hospitals when it comes to embracing their program. Gibson has a message for newcomers to the hospital. “One of the main things we try to convey to interest wounded warriors into joining the team is this: Triathlon is the ultimate test of fitness, and you can do it. If you can’t do the whole thing, you can do a leg of the relay. If you can’t run, you can swim or you can bike and swim. There’s something you can do.” Lasko joined up with Team Semper Fi and is now, along with Gibson, one of 16 making up the squad. Still in its first year, Team Semper Fi competes in triathlons, aquathons and running races. It’s looking to add adventure racing to the calendar. “My first event was a half-Ironman,” Lasko says, suggesting it may have been a bit much to start off with, but he did it. “What we want to do is show others they have capabilities beyond their injuries.” “I’ve watched them touch hearts around the country,” says Guenther, the executive director of the IMSFF, commenting on the team’s inspirational effect. “They are making an amazing impact.” For donation and race information for Team Semper Fi and the IMSFF, go to semperfifund.org.

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Introducing the Michellie Jones Cure Distance S

1 in 6 men

in the United States will be diagnosed with prostate cancer in their lifetime. My name is Michellie Jones. As part of the Newton Running family, I’ve come to know a lot about about Jerry, our CEO and his battle with prostate cancer. And like all good families should, we’re working together to help kick this deadly disease. We’ve developed a shoe for the most demanding of athletes – and one that can actually help cure prostate cancer. With every pair sold, we’re donating $10 to Athletes for a Cure to help find better treatments and a cure for all. Purchase a pair for the 1 in 6 at www.newtonrunning.com

www.athletesforacure.org

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Mariano Bazan

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TRIATHLON INBAGHDAD In addition to multisport helping the wounded, triathlon is used to boost troop morale, even in a 122-degree war zone In August, Baghdad, Iraq is pretty much the hottest place on earth. The mercury routinely hovers around 110 degrees, and it just so happened that on Aug. 10—the same day eight members of the U.S. military decided to complete a sprint triathlon—the temperature was 122 degrees. While most triathletes would think that competing under such conditions is torture, Navy Lieutenant Commander Michael Sumrall was thankful for the opportunity to do something out of the ordinary. “Most of us work 12 hours each day. So we really look forward to training or competing,” Sumrall said. “It’s a chance for us to step away from all the chaos.” Air Force Captain Jim Druell was the unofficial race director for the event, but he admits he had quite a bit of help. The directors of the Santa Cruz Triathlon pitched in their financial and organizational support, and a number of other triathlons have pledged sponsorship for future events in Iraq. After Druell received the okay from the State Department (it took a while), the athletes set out on what was one of the most distinct triathlons ever held. The 500-meter swim took place in a pool in one of Saddam Hussein’s former palaces. Due to indirectfire threat, the 12-mile ride took place on stationary bikes, and then the athletes took off for a 5km run in the desert surrounding their base. Air Force Major Sergeant Steve McGowman won the event in just over an hour (he crushed the rest of the field on the bike). 110

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Mariano Bazan

Mariano Bazan

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However, as the athletes all pointed out, the event wasn’t about the competition. “It’s builds morale and creates a ripple effect,” said Navy Lieutenant Commander Suzanne Lesko. “A friend of mine, who helped organize the Marine Corps Marathon in Iraq, died in action. I wanted to do it to honor her.” According to Druell, he’s heard of other bases organizing multisport events and he plans to organize another one this fall. —Brad Culp T R I AT H L E T E M A G . C O M

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BABY, IT’S

COLD

OUTSIDE Charge into the chilly weather with these high-tech winter running getups

By Rebecca Roozen Photography by John Segesta

ZOOT Women’s ULTRA Multisport Tight $130 Zoot’s top-end tights are perfect for either keeping your legs warm during a winter run or optimizing your performance in a late-season marathon. The innovative Biowrap technology keeps your muscles compressed and your legs moving forward.

Women’s ULTRA LS Cycle Jersey $120 This full-zip jersey does double duty for winter cycling and running.

ZOOTSPORTS.COM

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AVIA Avi-dry Training Top $65 Unless you live in Alaska (or maybe Minnesota), this insulating top will keep you warm all winter long. The comfortable micro-fleece fabric is designed to be antimicrobial/bacterial.

Avi-dry Training Pant $65 As with the top, the pant is made of antimicrobial/bacterial fabric, which means you don’t really need to wash it after every run. We still suggest you do.

AVIA.COM

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PEARL IZUMI Aurora Thermal Hoody $65 Whether you’re walking around town or running the trails, the Aurora Thermal Hoody keeps you warm, comfortable and stylish. The crew neck and hood shield your face from the winter wind.

Infinity Knicker $65 Perfect for more mild winter days. ThermaFleece keeps the front of your legs warm, while UltraSensor fabric transfers moisture away from the back.

PEARLIZUMI.COM

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CRAFT Tri Vented Long Sleeve $50 This long-sleeve jersey is super-lightweight and is perfect for those days when you need just a little more than a tee. The vents on the Air Sense fabric keep you dry.

Trail Winter Tight $75 Even during the coldest days, these tights keep your legs feeling like it’s summer. The flexible fleece is wind/water resistant to keep your legs warm and dry.

Running Glove Thermal $20 Even in frigid conditions your hands stay toasty, thanks to the Flex Fleece fabric, which provides a balance of warmth and moisture control.

CRAFT-USA.COM

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DESCENTE Women’s Thermal D-Lux Hoodie $80 This mid-weight hoodie keeps you at just the right temperature in the late fall and early spring, and a reflective back keeps you safe at night.

Women’s Aero-X Run Tight $70 These tights keep you warm and dry when the mercury really plummets, and the snug fit minimizes muscle vibration.

DESCENTEATHLETIC.COM

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Platinum Club Join Jaggad’s Platinum Club and

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2XU Men’s Run Jacket $99 This is as hi-tech as jackets come. Different fabrics are zoned throughout the jacket to keep you warm, dry and comfortable. There’s even a pocket for your MP3 player.

Unisex Compression Tights $95 Who knew a pair of tights could actually make you a better runner? The graduated compression of the tight removes nasty exercise byproducts by pushing blood from the ankles toward the heart.

2XU.COM

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WORLD’S FASTEST TRIATHLON SPEEDSUIT

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ASICS Women’s Running Reflect Long Sleeve $40 You’ll be visible in any light—or lack thereof—thanks to a reflective Japanese kanji on the back that translates into “keep running.” The hydrology mesh and underarm vents keep you at the perfect temp on mild days.

Women’s Running Compression Tight Black $55 These tights are designed to give you mid-season form in the off-season. The panels are contoured to support working muscles and enhance stamina.

ASICS.COM

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LOUIS GARNEAU Men’s Jive Jacket $110 The Jive features a vent and pocket in the back, as well as stretchable fabric that clings to your body.

Men’s Oslo Tights $70 Heatmaxx fabric works for a wide range of climates and is soft on the skin. Thin construction reduces bulk, and rear reflective arrows keep you safe.

LOUISGARNEAU.COM

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RACING AROUND THE GLOBE International editor’s note

Overcoming the post-Ironman blues | 130

News Down Under

Triathlete magazine takes a look at the news from Down Under | 132

Kona bound

Four age-group athletes on pre-Kona prep | 134

The perfect pair

Craig Walton and Emma Snowsill have formed an unstoppable triathlon juggernaut | 138

Training

The longest day | 140

Bring on Hawaii

Courtesy USM Events

Aussie star Luke Bell checks in with a rundown on his buildup to Kona | 142

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When the Ironman is over, what comes next?

By Shane Smith With this issue of Triathlete magazine dedicated to the lead-up to Kona, it’s a good time to look at what happens after the hype of the big dance. For many athletes, November means the Ironman blues, a mild form of depression that can affect any endurance athlete and which is often the result of a combination of mental fatigue plus the inevitable letdown that accompanies the culmination of a long and challenging quest. Many long-distance athletes prepare for one event for over 12 months. The immense time spent training is time sacrificed from work, family and friends. The mental concentration required, not only on race day but also during training, can be extremely wearing. Does this scenario sound familiar? You have gotten yourself to the start line in the best shape possible, the gun sounds and you are off on your eight-, 10-, or 12-hour journey to realize a life-long ambition. The finish line appears and you achieve your goal. Fast forward a few weeks and you have eaten more pizza during this timeframe than you have in the past year. There is no motivation to train, your legs still feel fatigued and quite frankly you just can’t be bothered. Now, everyone deals with this downturn in motivation and mood in their own way; however, it seems the quicker you are able refocus on a goal and start mapping out a plan to move forward the quicker you can bump the Ironman blues. However, if this mood lingers for several weeks then it may be time to speak to a doctor or share your feelings with a training partner or someone who understands the stresses of Ironman racing. Over the years I have spoken to athletes about the subject of mental fatigue and recently re-read Scott Tinley’s book Into the Sunset. I’ve come to the conclusion that, oftentimes, athletes don’t give enough credence to the mental strain endurance sport can place on a person. Mental fatigue can be as debilitating as any injury and may lead to more serious depression. In Australia there have been a few high-profile cases of sportsmen, including former AFL 130

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footballer Wayne Schwass, announcing their battles with depression. And, tragically, there have been two cases of athletes who suffered in silence and committed suicide. Nobody knew they were in trouble. Sport is often an all-consuming endeavour, and many retired athletes, particularly those who competed at the highest level within their chosen sport, have had their share of struggles after their careers ended. In this age of professional sport where some athletes make millions and are held up as role models or cultural icons, it’s little wonder problems exist when there is so little balance in their lives. Once retired, the question is often, “What’s next?” On a different scale, endurance athletes often only peak for one or two events a year, so the ensuing let-down after key events can be similar to a feeling of retirement. Tinley’s Into the Sunset looks into this phenomenon. It’s an interesting read, and it may just remind us to look out for signs that a friend may be in need of a little help. So while the Ironman blues are often very mild and short-lived, be sure to take stock of your emotions—and those of your training mates. Talk to your doctor if there is a problem, refocus and live your life to the fullest. And enjoy your post-Ironman rest; you’ve earned it. Train hard, Shane

John Segesta/wahoomedia.com

After the big dance?

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News from Down Under By Shane Smith

Motherhood claims two champs The challenges of motherhood have claimed two Australian champions, Loretta Harrop and Rina Hill. The 2004 Olympic silver medalist and former world champion Loretta Harrop confirmed she would not be chasing a Loretta Harrop with husband Brad and baby place on the Olympic team boy Hayden Luke. following the birth of her first child, Hayden Luke. In July, the 32-year-old Harrop declared her career is over, admitting she has lost the desire to compete. She has decided to swap early-morning training sessions with the responsi- Rina Hill winning the Sydney Marathon. bilities of motherhood. “Everything has changed,” Harrop said in a recent interview. “I’d lost that intensity, and I knew it was time to follow my heart. I don’t know how it is for mums competing in other sports, but in triathlon it makes for a crazy life.” Harrop’s retirement draws the curtain on a sparkling career laced with triumphs, personal tragedies, drama and controversy. She has committed to racing at least one event a year, the Gold Coast Triathlon Luke Harrop Memorial, which is the course and venue for the 2009 world triathlon championships. Just one month after Harrop’s retirement, Rina Hill joined Athens Olympic teammate Harrop on the sidelines. Hill, mother to Tamsyn, 2, and Rochelle, 5, has also opted to put her career on ice to spend more time with her two young daughters. But Hill’s time out may only be temporary, with the former world indoor triathlon champion hoping to campaign for a spot on the Australian athletics team to compete at the next Commonwealth Games in 2010. Hill, who won the Sydney marathon just weeks after making her Olympic debut in Athens at age 35, has proved time and again that age is no barrier to success. Last November, at age 37, she became the oldest winner of a World Cup triathlon race and at 35 was the oldest triathlete ever to compete at an Olympic Games triathlon, in 2004. Earlier this year, while still training for triathlon, Hill won the Auckland marathon. Hill said she will compete at the Gold Coast Half Ironman in September and Ironman 70.3 in Singapore, “as a hobby, not as a career” in the lead-up to the Olympics, then concentrate on making the marathon team for the 2010 Commonwealth Games in India.

A different path to Beijing While the rest of the Australian squad vying for a spot in Beijing is globetrotting in a hunt for Olympic-qualifying points on the ITU World Cup circuit, another Olympic hopeful, Courtney Atkinson, has opted to remain in Australia and race in Asia. 132

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Atkinson’s new tactic stems largely from his belief that the conditions of the Beijing race offer him the best chance at the Olympic level. “I think Beijing suits my style of racing. It will be hot and it will be hard, and Asia is almost my niche market,” he said. “I see everything as being in my favor for that race.” Atkinson won the Ishigaki ITU World Cup early this year then in July took out the Courtney Atkinson on the run. Singapore International Triathlon in very hot and humid conditions. As a Queenslander who thrives in hot weather, he believes one reason he competes so well in Asia is because of the similar time zones. “I’m a racehorse that doesn’t travel well around the world. That’s why I am so excited about Beijing,” he said. Atkinson has actively pursued his dream of the Beijing Olympics since the start of the year. “I have a really good mob of sponsors now who will support me through an Olympic campaign. That gives me the opportunity to focus 100 percent on doing what I need to do,” he said.

Courtesy USM Events

9/4/07

McKenzie signs with Descente Descente Athletic announced the signing of Ironman newcomer Luke McKenzie. Selected as the youngest competitor to represent Australia for the duathlon and triathlon teams in the world championships and the Sydney Youth Olympics, McKenzie is no stranger to success. Turning his attention to long-course racing, McKenzie managed three first placings in his rookie year during the northernhemisphere racing season. In 2004 he returned to the U.S., recording two first-places and one second-place finish. Coupled with his youthful memories of Ironman Australia held in Forster, McKenzie was lured toward the Ironman distance. He began training in earnest for his debut over this distance at the WA Ironman, Bussleton. He finished third in his first outing in a brisk 8:34.

Geelong set for Ironman 70.3 On Feb. 10, 2008, the coastal Victorian town of Geelong will host the second Ironman 70.3 race in Australia. Last November, Ironman 70.3 was held in Port Macquarie (the home of Ironman Australia) with 75 Australian athletes qualifying for the Ironman 70.3 world championships. Geelong has a long history of hosting major triathlon events including last year’s Australian Olympic-distance championships and has been home to some of the countries’ best athletes, including Greg Stewart and Tim Bentley. The course will be situated along the waterfront of the bay area with a spectacular backdrop for the athletes. For more details, visit ironman703.com.

Delly Carr

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Kona bound

Aussie age groupers are prepped for Hawaii

By Lisa Pringle Just like the anxious American triathletes preparing for Kona, Australia’s age-groupers are training hard for the Ford Ironman Triathlon World Championship on Oct. 13. Triathlete caught up with a few of them to find out their tactics for tackling Hawaii’s lava fields.

Corey Chapman This Oct. 13 will be Penrith’s Corey Chapman’s second Hawaii Ironman after his first in 2004. Two injury-riddled years, including a serious car accident, had seen Chapman confined to the sidelines until this year’s Panthers Ironman Australia. Racing alongside brother Leigh, Chapman achieved his goal of again toeing the start line. Qualifying race: Ironman Australia Age-group category: 30-34 Finish time: 9:06:23 Position: 11th overall

CC: Yes, definitely. I competed in 2004, and my parents came over to watch. It was terrific to have some support over there, but to race my younger brother will be great. He finished 48 seconds ahead of me in Australia, so hopefully I can get one back on him in Kona.

Training for Kona in the winter is always tough, so what have you done to help prepare for the conditions? In 2004 I trained by myself for Kona and really struggled to get out the door. I hate the cold. This year, having my brother and three other mates that have also qualified makes it a little easier. I’ll be doing some extra riding to try and be stronger to combat those dreaded winds.

What inspired you to race Ironman?

My father competed in Kona in 1989. Our family went over to watch him. It was also the year Dave Scott and Mark Allen raced side-by-side the entire day, and I remember being at the finish line waiting to see who would win that battle. I was hooked ever since.

How many hours per week do you train in each of the disciplines?

I swim three times a week, doing about an hour to an hour and a half. I try to do at least four-kilometer swim sets each time. I aim to ride four times a week. I can only manage a couple during the week due to work, and they are two hours duration. I do my longer rides on Saturday (four hours) and Sunday (five to six hours). I try to run four times a week, and my long run will be up to 2.5 hours. The other runs vary from 45 minutes to two hours. 134

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This will be Corey Chapman’s second attempt at Kona.

What do you fear most about the Hawaii Ironman? The winds. I competed in 2004, and the winds that year really knocked me around. That bike ride was one of the toughest rides that I have competed in. Apparently the winds have been a little calmer the last couple of years so Kona is probably due for some tough conditions again.

Chris Stanton This will be Chris Stanton’s first Hawaii Ironman, and he’ll have just eight weeks of running under his belt after suffering a stress fracture. Stanton had a dream Ironman debut at Port Macquarie this year, taking out the 18-24 age group and finishing 13th overall. Stanton escaped the winter cold of Sydney to train in Colorado, and he’s not too troubled by the lack of run training, as it is his strength. Qualifying race: Ironman Australia Age-group category: 18-24 Finish time: 9:08:51 Position: 1st

Courtesy USM Events

Triathlete: You have competed in Kona once before, but this time you will be racing with your brother Leigh. Will this make the event more special for you?

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Triathlete: How are you feeling leading into your first Hawaii Ironman? CS: Hawaii itself is a place that I’ve wanted to visit from a very young age, so in terms of going to Hawaii, I cannot wait. In respect to the Ironman, I am very excited, but at the same time I know it is going to be an extremely tough day. I see competing in this event as a privilege as I know many people would do anything to get on the start line. So come Oct. 13, I will be ready to enjoy the journey and give absolutely everything I have.

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What advice have you been given for your first Kona experience? One person who has been giving me plenty of advice is well-known Ironman Chris Southwell. His advice is simple: expect a tough day, don’t push too hard on the bike and have fun because at the end of the day you are doing the sport because you love it.

What are your goals for Kona?

My goals for Kona this year, in priority, are to win the 18-24 age group, to run a sub-three-hour marathon, place in the top 30 overall and to enjoy the day and experience.

Michelle Downs At her first attempt in Hawaii, last year, Michelle Downs crashed on her bike and suffered a concussion, broken bones and many cuts and bruises. But the tough Aussie continued on and finished. She’s back this year to make friends with the course that gave her so much pain last year. Qualifying race: Ironman Australia Age-group category: 25-29 Finish time: 11:05 Position: 6th

Triathlete: You placed fourth in your age group in Kona last year after falling off your bike and breaking your collarbone. Are you planning on staying upright this year? MD: Yes, the plan is to stay on the bike this year, and believe it or not, that was also the plan last year. I crashed on the downhill, which leads to Palani Road, only about 800 meters from the transition at the end 136

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Michelle Downs finished fourth in her age group at Kona last year, with a broken collarbone and a concussion of the bike leg. I fractured my collarbone, dislocated my shoulder, broke a finger and suffered a concussion, as well as many grazes and bruises.

What is the biggest lure of Kona for you, and why have you come back for a second time? Kona was the best time of my life. The whole two weeks were great, including the build-up, the parade and of course the undie run. When I headed to Kona last year I thought it would be my only shot on the Big Island and I was quite happy to complete the course just once. However, last year’s race was the biggest physical and emotional roller coaster of my life. As soon as I crossed the line I knew I wanted and needed to do it again.

What do you fear about Kona?

I feel a nervous anticipation of what the day will bring. As far as the weather is concerned, there is no point being scared of something I T R I AT H L E T E M A G . C O M

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can’t control, so all I can do is make sure I prepare specifically for the course and conditions. Whatever happens on the day will happen, and I will deal with it as best as I possibly can. What I went through last year has filled me with a strange sort of confidence, as I feel if I can get through that then I can get through anything.

What was the feeling like crossing the line last year?

Simply awesome, magical and amazing! It’s a natural high that is too hard to describe in words. You have been on the desolate Queen K Highway for hours with nobody but your fellow competitors, then you turn down Palani Road and it is like you have found an oasis in the desert. There is color, music and dozens of cheering spectators lining the course. Last year I felt the most physical pain I have ever been through, yet all the pain disappeared. The adrenaline was amazing, and my finisher’s photo shows me with a huge smile and both arms in the air (despite the fact my right shoulder was still dislocated and it took me another eight weeks before I could lift my arms above my head again).

Robyn McGeary This mother of three isn’t fazed by the gall bladder operation she recently had or the emergency surgery that followed five days later to correct complications. Nor is she concerned about traveling alone to Hawaii with no support team. So what does put a chill up her spine? Qualifying race: Ironman Australia Age-group category: 45-49 Finish time: 11:00:50 Position: 2nd

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Triathlete: What has drawn you back to Hawaii this year? RM: Stupidity! But in reality, to do a better time than the last time I raced in Kona. The race is a magnet; it is the pinnacle of triathlon.

How will you reward yourself after Hawaii this year?

I’m going to have a couple of days relaxing on the north shore of Oahu. I’ll do some snorkeling, scuba diving, horse riding and just enjoy the beaches.

What is the main experience you remember from your first Hawaii Ironman?

Schwalbe North America (888) 700-5860 My first race was in 2004, and I was ecstatic just to finish. Someone told me to put one foot in front of the other, and that thought stuck in my head and kept me going. Also, one spectator called out that there is a finish line. I just kept remembering those words throughout the marathon, and it got me through. T R I AT H L E T E M A G . C O M

What drives you to keep up such a grueling schedule? Ironman is addictive, challenging—and anyone can do it. You meet great people along the way, and it keeps you in great shape and makes you active in all aspects of living. |

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There is obviously a lot of crossover between what is work and personal time. Training and racing is definitely our lives, and we have a way of working our schedules together. Often there are times when we are not physically out training but still working to make sure things are done to keep everything up to speed. To be honest, there isn’t a lot of spare time, and like most people we lead busy lives. But there are times when you have a reality check when you are out training in beautiful places and realize that we have a great job, and it’s nice to be able to share that with someone and enjoy the moment.

Do you set your own programs and do much training together?

The perfect pair

Emma Snowsill catches us up on her goals and her training partner, Craig Walton

By Lisa Pringle Emma Snowsill is a triple world champion and Commonwealth Games gold medalist. Craig Walton is an Olympian and one of the most revered non-drafting athletes of the past decade. At a glance they pose a striking couple. He is thoughtful and intense while she is a petite blonde with a penchant for mischievous fun. And this glamorous couple forms the perfect partnership. Walton and Snowsill have each overcome emotional turmoil and injury at different stages of their careers but have been a tower of strength for each other. They travel the same highway on parallel lanes with varying goals for their professional careers, but the destination is the same—success. Triathlete magazine caught up with one half of the famous pair, Snowsill, in Boulder on the eve of her fourth ITU World Championship campaign.

Triathlete: What do you attribute your great success as a triathlon couple to? Snowsill: I think being fairly relaxed in our attitude to life, and that crosses over to our triathlon careers. We both enjoy training hard but love to switch off from triathlon whenever we can. We certainly don’t like to live and breathe it or get stressed out by the things we can’t control. We appreciate the great jobs we have and the places we get to travel to and cultures we get to experience along the way.

When you return to Australia, you’ll be relocating to the Noosa area. Where is your new property? We would love to say we have bought in Noosa, but in fact it is a sleepy little fishing town called Tin Can Bay. It’s about an hour’s drive from Noosa, but with a major road planned soon, it will cut the trip in half. Noosa is our favorite place, and the Noosa Triathlon is one of our favorite races.

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We have our own programs and they vary depending on the time of year, the time of season and the distance of the races we are training for. We both know what programs we need, but I use Craig’s experience to talk about my programs and sessions and to help me make decisions when I get tired and delusional. I wish I could say I help him in the same way, but unfortunately it’s not so! We try to do as many sessions as we can together and fit our programs in as much as we can, even if we just start and finish together and do our own efforts individually. Then there are sessions that are totally different, and we know how to go out and do them on our own as well.

There is a lot of pressure on the Australian team members to win gold at the Olympic Games. Do you think that is a reasonable expectation? I think the intensity of going to Beijing is only going to increase. I really like to stay relaxed and not stress about just one particular race but concentrate on getting the best out of myself. If I get to the Olympic start line I’d like to say that I’ve done as much as I can and just enjoy the moment, go have fun and race. This works well for me, and I don’t think there will be a day that I start saying everything goes into winning a gold medal at Beijing.

A few years ago you thought about racing Ironman. Is that still a possibility?

Definitely. I would love to try an Ironman after Beijing, and I have a dream of competing at Kona one day, but I’ll concentrate on one distance at a time for the moment. I think Ironman is a completely different ball game, and I am looking forward to learning about how to train for it.

Will we see Craig lining up in Kona one day also?

Absolutely. Now that his health is on the up and up, he’s able to get some consistent training and more miles back into his body. When he is confident he is able to get that all together, and his body is able to handle Kona, he can’t wait to race there. It has always been a dream of his and it would be exciting for us both to go together.

Tell us something we don’t know about Emma Snowsill and Craig Walton? I am actually half-Kiwi as my Dad is from New Zealand, and despite Craig’s mean exterior, he is a real softy, especially for his dog Jett. He is the one thing he misses most about being away from home.

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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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The long, slow (er, moderate) swim Add the missing link to your Ironman training

By Shane Smith For decades Australia has dominated in the pool in the longer-distance swimming events. Perkins, Hackett and Thorpe have set benchmarks in events consisting of more than 400 meters. Recently, Australians have also seen the rise of former surf Ironman Ky Hurst as he attempts to make his mark in the 10kilometer open-water event to be held in Beijing. Hackett is also going to compete in this event at the end of his grueling program in the pool. Due to the high profile of our top swimmers, most Aussies have an affinity for swimming. The majority of our population lives on the coastline, and most school kids learn to swim at an early age. This may be the reason many Australians feel confident attempting triathlons. Being confident in the water is one thing, but perfecting technique is quite another. All swim squads devote much time to technique drills and interval workouts, which are the cornerstone of any swim program. However, a training element that is rarely utilized by triathletes or mentioned in magazine articles is the long, slow Or perhaps more accurately, moderate) swim. 140

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It is a training component that I added to my program while racing in the mid-’90s and felt it helped immensely. Triathletes mostly use swim-specific coaches, and squads are often designed around the swimmers’ needs first, with triathletes just making up the numbers. Most swim coaches don’t make allowances for the fact that a triathlete has a ride or a run planned for later that day or that the race they are training for can be an aerobic event lasting for eight to 17 hours. The Ironman swim is 3.8 kilometers and can last anywhere from 45 minutes to 2 hours and 20 minutes. If you are spending an hour or more in the water, why wouldn’t you train with a long swim to help adapt? The long swim is just like the long run; however, in the water, swimming slowly changes your technique and body position, so be sure to keep your pace moderate and your form good throughout. Each week you need to build up the distance or time of your long run, which is often done at a lower intensity to help build more aerobic muscle fibers and to train both your body and mind to run efficiently over 42.2km. To do the session T R I AT H L E T E M A G . C O M

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properly in the water you need to follow the same principals and stay aerobic, not worrying about split times or intervals. It’s a matter of head down, bum out of the water and concentrating on good technique, stopping just briefly for a drink or perhaps to put on some paddles for added resistance or flippers if you begin to fatigue badly. When beginning your Ironman program, which is usually 12 to 16 weeks out from your race, position your long swim session into the weekly plan where you will not be overly fatigued going into that session. Build your swim distance consistently, starting at around three kilometers, building up to six kilometers, and cut back the total distance on your recovery weeks. This session can be done in the pool or open water. If your Ironman race allows a wetsuit, then use it in training. Get used to the body position your suit places you in and find out where it Sample 8-week buildrubs or irritates you. The long swim up for the long swim not only assists with your aerobic Week 1 3km fitness but also Week 2 3.5km allows you to test certain equipment Week 3 4km in a race-like situation. As with all Week 4 3km aspects of racing an Ironman, the better Week 5 3.5km prepared you are, Week 6 4km the more likely you are to have a great Week 7 4.5km day with a limited number of unwelWeek 8 3km come surprises. T R I AT H L E T E M A G . C O M

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Bring on Kona

Ironman world championship is a year’s worth of racing in one day

By Luke Bell Ah, Hawaii. You think of the sun, sand and surf, right? Not a chance. When we think of Hawaii, we think pain, lava, wind and the Ford Ironman World Championship. This is the one day we dream of, train for and spend 24/7 thinking about. For me, this is a year’s worth of racing in one day. If all goes well it will be a fantastic year and an early Christmas present. If things go south it is to be forgotten. No matter how well or badly you have raced all year, if you can pull off a day to remember on the lava fields then all else is ancient history. 142

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Kona is a strange race. You can analyze the year’s lead-up results all you like, but to predict a winner from results on paper would be like tossing darts at a dart board with your eyes closed. The quiet achievers throughout the year are also often the big achievers in Kona. The top 10 always contains similar names, whatever the order: Beke, Al-Sultan, Stadler, Brown, Widoff, and on the female side Badmann, Major, Lawn, Granger, Bentley and now Jones. These are not the names you hear repeatedly throughout the season. These MIA athletes are to be feared in Kona. I know the less I heard of Peter Reid through the year, the more I was worried when it came time for Kona. Another strange aspect of Kona involves the many comments you hear leading into the race. “Oh, I am only treating this as a long training day,” and “I am just here to gain some experience and knowledge,” are common statements that are bandied around during race week. Who are they kidding? It’s the world championship and the amount of mental, physical and, in many cases, financial preparation that goes into this event is huge. I know why I am turning up, and it is not to make up the numbers. Ask last year’s champions why they are coming back and I bet I already know the answer: to win. It is in our nature. It is that killer instinct that says push harder for just a bit longer. It’s what motivates us to drive ourselves to catch that person in front of us. It is shaping up to be an interesting year in Kona. A new era of warriors is emerging. The new Ironwar between McCormack, Stadler and Al-Sultan has been talked up all year, and everyone is looking forward to seeing how it plays out when they are in the same boxing ring this October. A wise person who has raced Kona many times once told me that the island can zap the energy out of you. In order to do well in Kona you need to bottle the emotions and save them for race day. Don’t give any energy away leading up to the race on things not directly related to your race-day performance. Will the war of words come back to haunt the new Ironwar contenders? McCormack clocked 7:54 at Roth and looks like he’s on fire. But you can never tip against a former winner: Stadler is a two-time champion while Al-Sultan also knows how to win on this course. There are so many guys to watch. If you are off by only five or 10 minutes you can go from the podium to 20th place. Kona is the place where a 4:30 bike split and a sub-three-hour run are nothing out of the ordinary. On race morning as you clear your goggles one last time and glance along the start line waiting for the cannon to fire, I can give you some insight as to what may happen. Over the next handful of hours there will be dreams that come true, dreams that will be shattered and many stories that will unfold, but one thing is for sure: it will be one hell of a race.

John Segesta/wahoomedia.com

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TRAINING

149 154 156 160 LAB RABBIT 146

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THE ON THE RUN BIG RING

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G “One should absorb the color of life, but one should never remember its details. Details are always vulgar.”

John Segesta/wahoomedia.com

[Oscar Wilde, The Picture of Dorian Gray]

162 164 168 SPEED LAB

TECH SUPPORT

DEAR COACH

172

174

ROCKET SCIENCE

TRAINING FEATURE

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LAB RABBIT

TRAINING

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 1-4 of our 12-week bike 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 Olympic-distance-focused triathletes. The first four weeks of workouts below are designed to target your base-training preparation and develop targeted pedaling techniques.

GET FITTED

John Segesta/wahoomedia.com

Before starting any training plan, a professional bike fitting can be useful, especially if you are switching to a new bike or you plan to follow this program in the late winter as you begin your build for 2008 (and you have been away from your race bike for a few months). A proper fitting can help you avoid the most common fitting mistakes listed below. 1. SADDLE HEIGHT TOO HIGH: There should be little heel lift when the pedal is at the bottom of the stroke. A cyclist with a laterally rocking pelvis is indicative of too much extension. 2. FOREARM EXTENSION: The forearms should rest comfortably on the aerobar elbow pads with the triceps (back of the upper arms) in close alignment with the fork. 3. FOOT AND PEDAL INTERFACE: The ball of the foot is placed over or slightly behind the pedal axle.

12 weeks to a faster 40K

INTENSITY ZONES

Rev up for weeks 1-4 of this cycling-focused Olympic-distance training program

By Marc Evans

The intensity zones described throughout this program consist of six distinct levels of effort (see below). Not all intensity zones are used this month, but, fundamentally, training intensities produce certain adaptations in the body that may not be duplicated at a higher or lower intensity. How you determine intensity is largely based upon heart rate and/or rates of perceived exertion (RPE). The intensity-zone table below lists several characteristics, ratios, heart-rate percents, etc. to help you fine-tune your intensity.

INTENSITY ZONES ZONE 1 Aerobic Recovery

ZONE 2 Anaerobic Conditioning

ZONE 3 Anaerobic Conditioning

ZONE 4 Anaerobic Conditioning-Plus

ZONE 5 Aerobic Capacity

ZONE 6 Anaerobic Capacity

1 to 60 minutes

20 minutes to several hours

15 to 75 minutes

10 to 25 minutes broken into intervals

8 to 21 minutes broken into intervals

4 to 10 minutes broken into intervals

% of maximal heart rate

60% to 75%

75% to 80%

80% to 92%

90% to 95%

95% to 100%+

100%+

RPE (Perceived Exertion)

Very, very light

Fairly light to somewhat hard

Hard

Harder

Very hard

Very, very hard

Characteristics

Race and interval recovery

Aerobic conditioning subthreshold endurance to tempo training

Race pace threshold for 40km

Supra-threshold to cruise intervals

VO2 max aerobic

Speed, lactate tolerance

Work-rest ratios

N/A

N/A

5 to 30 seconds

1:.5

1:1

1:3

Easy spinning between intervals or following raceday regeneration

Steady-state distance training at rpms of 90-110 on flat to varied terrain. Lower rpm strength work on hilly to rolling terrain

10 to 25 miles time trial or 610 x 5 min. on 30 sec. recovery

4 x 4 min. on 1 min. recovery, just above 40km race pace

2-5 x 4 min. on 4 min. recovery at 20km race pace

6-20 x 20 sec. on 1 min. recovery

Workout durations

Types of workouts

T R I AT H L E T E M A G . C O M

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LAB RABBIT Arch line

Maintaining a rigid arch

ATA

Average torque angle

Backstroke

The phase of pedaling where the foot moves backward

Bilateral symmetry

Equal movement in terms of timing and positioning of the limbs

Downstroke

The phase of pedaling where the foot moves forward and downward (90% of power)

Head line

Maintain neutral spine and head angle

Heel line

Maintain the heel alignment with the center of the knee

HPR

High pedaling resistance (higher gear ratios, large chainring)

Increasing OLS

Increasing the number of spins with each leg

Intensity zones

Zones 1 through 6, which establish intended physiological intensities

Knee line

Maintain the knee in alignment with the second toe

Large chain ring

Front largest ring

Lower gear

Easier gear

LPR

Low pedaling resistance (lower gear ratios, small chainring)

Normal

“N” normal pedaling stroke, which is more emphasis on the downstroke and smooth transition through the back, up and overstrokes

OLS

One-leg spins, dominating the stroke one side at a time. The other side is passive and remains clipped in. Not doing so is counterproductive to symmetrical pedaling mechanics

OLS/L

One-leg spin, left leg only

OLS/R

One-leg spin, right leg only

Overstroke

The phase of pedaling where the foot passes over the top of the stroke

RPMs

Revolutions per minute

S

Seconds

Sectors

Over, down, back and upstroke

Small chainring

Front smallest ring (middle for triples)

Standing

Out of saddle

Up gear

Shift to a higher/harder gear

Upstroke

The phase of pedaling where the foot rises from the bottom toward the top of the stroke

John Segesta/wahoomedia.com

WORKOUT DEFINITION KEY

DRY-LAND TRAINING Dry-land training (weights, core, plyometrics, mobility, stretching) is an important aspect of any training plan. Common areas of focus for triathletes include strength in the hips and back and mobility/flexibility through the chest, shoulder, back and legs.

In the program on page 152 you’ll ride three to four times each week. Weekly training volumes range from three to just over five hours. While several of the below workouts include specific warmup and cool-down instructions, where none is noted be sure to begin with at least 10 minutes of spinning and work in a cooldown of a similar duration. Blend these workouts around your swimming, running and dry-land training.

Marc Evans has been a triathlon performance coach since 1982 and is the author of Endurance Athlete’s Edge and Triathlete’s Edge. For more, go to evanscoaching.com. 150

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YOUR WORK

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Where do you get your gear?

www.tribuys.com

Your one stop TRI shop

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LAB RABBIT

BIKE-FOCUS PHASE: WEEKS 1-4 If you’ve cycled three to four times weekly for a month, including rides 1.5 hours or more, you should feel comfortable with this program.

Tuesday WEEK 1

Thursday

Primary intensity zone: Z2 Primary focus: Bilateral symmetry of pedaling stroke

WEEK 2

Total week: 5:00 Longest: 2:30 Primary intensity zone: Z3 Primary focus: HPR/LPR pedaling and Z3 intervals

WEEK 3 Total week: 5:15 Longest: 2:30 Primary intensity zone: Z3 Primary focus: HPR/LPR pedaling and Z3 intervals WEEK 4

1:00

2:15

0:30

Zone 2: Flat to rolling terrain. Work bilateral symmetry of the hip musculature (extension of hip from left to right side are equal) and pedaling force (equal pressure and timing).

Main set: This workout is best performed on rollers or trainer. • Zone 1: 10 x (30 sec. OLS left at 100 rpm/30 sec. right at 120/30 sec. left at 120/30 sec. right at 100 in small ring and lowest gear) • Zone 2: 10 x (30 sec. OLS on left HPR/30 sec. OLS on right LPR) as follows: #1 at 70 and 100 rpms, #2 at 65 and 105, #3 at 60 and 110, #4 at 55 and 115, and repeat. Alternate between small and large ring.

Zone 2: Flat to rolling terrain in aerobars. Work bilateral symmetry of hip and pedaling movement. Maintain head-line posture (no flexion or extension).

Zone 1: Spinning on rollers or trainer. Work knee, heel and arch lines at 90 to 110 rpms. Note: CompuTrainer users maintain ATA at 90100.

1:00

1:00

2:30

0:30

Zone 2: High Pedaling Resistance (HPR) on rolling terrain. Main set: 4 x (3 x 4 min. with 1-min. easy) as . . . • Sets #1 & #3: 4 min. seated at HPR 70 rpms/4 x 45 sec. standing HPR 6070 rpms plus 15 sec. seated at Zone 1/2 x 2 min. left OLS and right OLS. • Sets #2 & #4: 4 min. focus on bilateral knee and arch lines at 75 to 80 rpms/4 min. at HPR 50 to 60 rpms working downstroke and smooth transitional stroke through back, up and overstrokes/4 min.

Zone 2: This workout can be done on rollers, trainer or road. Warm-up: 15 min. spinning 90-100 rpm in small ring. Main set: Zone 3 for 3 x 5 min. (40km race pace) plus 30 sec. Z1 between work intervals. Focus on bilateral pedaling force with hip extension—pushing forward and down. Cool-down: 15 min. including 8 x 30 sec. left and 30 sec. OLS at 100 to 110 rpms.

Zone 2: Rolling terrain. Work symmetrical bilateral pedaling pressure focusing on downstroke and smooth and light pressure through the backstroke, upstroke and overstroke. Stand out of saddle for 4 x 45 sec. at 100+ rpm in small ring each 45 minutes.

Zone 2: Short spin after running. LRP spinning from 95110 rpm in small chainring on flat to rolling terrain or on trainer. Concentrate on downstroke with even, light pedal pressure during backstroke, upstroke and overstroke.

0:45

0:45

2:30

1:15

Zone 2: Workout can be done on trainer, rollers or road. Main set: 30 minutes as . . . • 5 min. LPR/100; 5 min. HPR/70; 5 min. LPR/115; 5 min. HPR/65; 5 min. OLS at LPR; alternate each 30 sec. left to right leg, 5 min. • 15 min. LPR at 90-95 rpms in small ring working downstroke.

Zone 2: LPR and HPR on trainer, rollers or road. Main set: 3 x 5 minutes as . . . • #1 is 5 min. at LPR/100 to 115 rpm • #2 is HPR at 5 x 45 sec. at 60 to 70 rpm plus 15 sec. Z1 spinning in small ring • #3 is LRP at 5 x 1 min. increasing rpms from 95, 100, 105, 110 and 115 each minute.

Zone 2: Rolling to hilly. Main set: 2 sets of 15 min. at Zone 3 as . . . • Set #1 rolling hills. • Set #2 on long hill. • If hills not available substitute 2 x (5 x 1 min. standing in big ring/1 min. seated at 100 rpm/1 min. standing in big ring).

Zone 2: Flat to rolling terrain. Maintain good form in the aerobars. Follow with a transition run.

0:45

0:45

1:30

0:00

Zone 2: Workout can be done on trainer, rollers or road. Warm-up: 5 min. Z1-2 Main set: 8 x 1 min. seated LPR/100 rpms and 1 min. standing HPR/65-75 rpms. • Take 4 min. Z1-2 LPR spinning between work intervals.

Time-trial test Warm-up: 15 min. LPR flat to rolling. Main set: Zone 3 for 20km (40km race pace) on flat to rolling course. Cool-down: 15 min. Z1-2 LPR.

Zone 2: Flat to gently rolling terrain. Spinning LPR with rpms between 90-100.

Total week: 3:00 Longest: 1:30 Primary intensity zone: Z3 20km timetrial test Primary focus: Restoration week with time-trial test mid-week 152

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Sunday

1:00

Total week: 4:45 Longest: 2:15

Saturday

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Where do you get your gear? More than just a bike shop! MIZUNO WAVE RIDER 10 available now at tribuys.com

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LANE LINES

Balance your blades

Thanks to Eric Cressey, M.S., C.S.C.S., a Boston-based strength and conditioning coach who works with endurance athletes including Dede Griesbauer, second at Ironman Brazil this year, for teaching me these exercises.

3 corrective exercises for your shoulders

By Matt F itzgerald • Photos by John Segesta

A

Any good orthopedist or physical therapist knows pain in one part of the body is often caused by dysfunction in another part of the body. The most common area of pain in swimmers is the shoulder rotator cuff. Swimmer’s shoulder is a form of bursitis that develops when a bursa, or fluid sack, located at the shoulder rotator cuff is repeatedly impinged during the swim stroke and becomes inflamed. Repetitive impingement may also cause tendonitis (inflammation) or tendinosis (tissue degeneration) in the tendons of the rotator cuff. The primary cause of swimmer’s shoulder is not the rotator cuff, however; it’s the scapula. Commonly known as the shoulder blades, the left and right scapulae are strategically positioned as critical links between the spine and the shoulder rotator cuffs. Essentially, the scapulae and the 17 muscles around them are the foundation of your shoulders and the base of every arm movement. A healthy shoulder blade must be both stable and mobile. Lack of adequate stability or mobility in the shoulder blade makes the rotator cuff susceptible to impingement during overhead arm movements such as those involved in the freestyle swim stroke. Healthy shoulder blades are a rarity in our society. The problem is the amount of time we spend sitting in front of computers and steering wheels. The hunched position we tend to assume in these situations leads to a more or less permanent forward rounding of the upper spine, called kyphosis. This posture inhibits the ability of the scapula to tilt backward and create space for the rotator cuff in the shoulder joint when the arm is lifted overhead. As a result, the rotator cuff gets pinched, causing tissue damage. It doesn’t stop there. In the keyboard-typing and steeringwheel-grasping positions our shoulders are internally rotated and protracted (pushed forward) for long periods of time. This leads to laxity and weakness in the muscles that externally rotate and retract (pull back) the shoulders. Eventually, these imbalances cause the shoulder blades to float away from the spine toward the shoulder sockets, a phenomenon known as scapular winging. A healthy shoulder blade is sucked up tight against the ribcage. If your shoulder blades are visibly poking out of your upper back when you stand with your arms at your sides, then you have scapular winging. Swimming tends to exacerbate these issues further, while also hastening and intensifying their consequences. Swimming strengthens the shoulder’s internal rotators and protractors at the expense of the muscles that move the shoulders in the opposite directions. To improve your shoulder health and performance, it’s necessary to counterbalance these effects with strengthening exercises for the muscles that externally rotate the arms at the shoulder socket and retract the shoulder blades. A little bit of corrective exercise for the shoulders goes a long way. I recommend doing one set of each of the following three exercises twice per week as a preventive measure if you have never experienced swimmer’s shoulder. Build to two sets of each exercise three times per week if you have had a shoulder injury.

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SCAPULAR PUSH-UP The scapular push-up strengthens the serratus anterior, a muscle that essentially holds the shoulder blade tight to the rib cage to prevent scapular winging. It’s a crucial muscle for optimal shoulder stability. Assume a standard push-up position. Keeping your elbows locked, retract the shoulder blades so your torso sinks a couple of inches toward the floor. Now protract your shoulder blades fully, so your upper back takes on a slightly hunched look. Return to the starting position, and repeat 10-12 times.

BEHIND-THE-NECK BAND PULL-APART This exercise strengthens the lower trapezius muscles, which are very important for adequate scapular upward rotation and overall shoulder health. Stand with your arms extended straight overhead and grasp

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a short resistance band with your hands at shoulder width and palms facing forward. By pulling the shoulder blades back and down and flexing the elbows, lower the band to a position behind your neck. The band will stretch several inches as this action is performed. You’ll feel the effort in the muscles at the base of your shoulder blades. Do not let your chin protrude forward; keep it tucked. Pause briefly with the band behind your neck and return to the starting position. Repeat 10-12 times.

OVERHEAD EXTERNAL SHOULDER ROTATION This exercise strengthens the shoulder external rotators, enhancing shoulder stability during the performance of overhead arm actions. Stand with your right upper arm extended away from your body at shoulder level, your elbow bent 90 degrees and your shoulder rotated internally so your forearm is pointing toward the floor (in line with your body). Hold a small dumbbell (3-5 pounds) in your right hand. Rotate your shoulder externally 180 degrees, stopping when your right forearm is pointing toward the ceiling. Return to the starting position. Complete 10 repetitions and repeat the exercise with your left arm.

TAKE-HOME MESSAGE Swimmer’s shoulder is a form of bursitis that develops when a bursa, or fluid sack, located at the shoulder rotator cuff is repeatedly impinged during the swim stroke and becomes inflamed. The primary cause of swimmer’s shoulder is not the rotator cuff, however; it’s the scapula. Swimming strengthens the shoulder’s internal rotators and protractors at the expense of the muscles that move the shoulders in the opposite directions. To improve your shoulder health and performance, it’s necessary to counterbalance these effects with strengthening exercises for the muscles that externally rotate the arms at the shoulder socket and retract the shoulder blades. T R I AT H L E T E M A G . C O M

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BIG RING

John Segesta/wahoomedia.com

TRAINING

Page 156

Supercharge your ride 3 workouts to boost an end-of-season race

By Lance Watson

R

Racing your best for an entire season takes planning. Your training should come in waves of building volume, followed by intensity, in a methodical manner. If designed well, the end of your racing season can culminate with a second seasonal peak and your best performances of the year. It is common to emphasize base miles in the late winter and early spring, followed by strength (hills) and threshold work and higher intensity as the race season approaches. To achieve a lateseason peak, plan a short recovery period of reduced volume and intensity (seven to 14 days) followed by a short return to base miles (14 to 21 days) and then ramp it up to another level of training and racing intensity (14 to 21 days). During this last two- to three-week block of intensity, reduce base miles and increase rest. If the bike is something you really need to work on, build your training program around your riding to emphasize it,

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allowing yourself to hit those key sessions with a bit more energy. And, depending upon your specific needs, or limiters, select two of the below three sessions and include one per week during this final block of intense training. Make sure to warm up thoroughly at the beginning and cool down well at the end.

1. STRENGTH BUILDER This session should be performed on the trainer with lots of tension or on a moderategrade hill. It will increase your hill-climbing ability and flat time trialing. Stay in the same gear throughout the set and gradually let your heart rate and power output increase as the cadence rises. The harder you work, the greater the strength gains. Your heart rate should increase 10-15 beats per minute and your power output level by 40-60 watts from the start to the finish of each interval.

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TRAINING

POSTERS

$19.95** Triathlon Poster 22”x 28”

$19.95** The Road Less Traveled 24” x 18”

WEEK 1: 3 x 10 minutes as 3 minutes @ 50 rpm, 3 minutes @ 60 rpm, 4 minutes @ 70 rpm. Take 3 minutes rest after each work interval WEEK 2: 2 x 15 minutes as 3 minutes @ 50 rpm, 5 minutes @ 60 rpm, 7 minutes @ 70 rpm. Take 5 minutes rest between work intervals WEEK 3: 30 minutes as 5 minutes @ 50 rpm, 10 minutes @ 60 rpm, 15 minutes @ 70 rpm 2. THRESHOLD BOOST These sessions increase oxygen-carrying capacity and power output at threshold heart rate and race cadence. They should be performed at, or above, your typical race cadence. Your heart rate should rise higher than your typical Olympic-distance race heart rate. You may perform the workout on the road or a trainer. WEEK 1 • 15 minutes at 90 rpm and effort • Five-minute recovery ride • 8 x 3 minutes (with 3 minutes easy spinning after each work interval) at 100-105 rpm with your finishing heart rate 5-10 beats higher than your average race heart rate WEEK 2 • 15 minutes at 90 rpm at race effort • Four-minute recovery ride • 6 x 4 minutes (with 3 minutes easy spinning after each work interval) at 100105 rpm with your finishing heart rate 510 beats higher than average race heart rate WEEK 3 • 15 minutes at 90 rpm at race effort • Three-minute recovery ride • 5 x 5 minutes (with 3 minutes easy spinning after each work interval) at 100105 rpm with your finishing heart rate 510 beats higher than average race heart rate 3. THE FINISHER This workout is great for athletes who tend to fade in the second half of the bike leg. Do it on a flat to rolling road that ends atop a short hill. Really attack the hills. This workout will teach you effective pacing.

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WEEK 1 • 60 minutes at race cadence with the first 30 minutes 10 beats below your average Olympic-distance race heart rate or 20-40 watts below race wattage • The second 30 minutes should gradually build to 5 beats below race heart rate or 10 watts below race wattage • Take 5 minutes recovery • Ride 5 x 1 minute on a moderate grade with an all-out effort. 3 minutes easy spinning after each work interval WEEK 2 • 45 minutes at race cadence with the first 30 minutes at 10 beats below your average Olympic-distance race heart rate or 20-40 watts below race wattage • The last 15 minutes should gradually build to 2-3 beats below race heart rate or 5-10 watts below race wattage • Take 5 minutes recovery • Ride 5 x 2 minutes on a moderate grade with an all-out effort. 3 minutes easy spinning after each work interval WEEK 3 • 45 minutes at race cadence with the first 20 minutes at 10 beats below your average Olympic-distance race heart rate or 20-40 watts below race wattage • The closing 25 minutes should gradually build to 2-3 beats below race heart rate or 5-10 watts below race wattage • 5-minute recovery ride • Ride 10 x 1 minute on a moderate grade with an all-out effort. Take 2 minutes easy spinning after each work interval Consider adding a 10- to 15-minute run off the bike at a pace that’s a little quicker than your goal Olympic-distance pace. Done once or twice a week, this run doesn’t cost you much in terms of recovery, but it boosts run economy and complements these bike sessions. LifeSport’s Lance Watson has coached Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities. Visit lifesport.ca or e-mail him at coach@lifesport.ca.

TAKE-HOME MESSAGE

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3 workouts to boost an end-of-season race: STRENGTH BUILDER This session should be performed on the trainer with lots of tension or on a moderate-grade hill. THRESHOLD BOOST These sessions increase oxygen-carrying capacity and power output at threshold heart rate and race cadence. They should be performed at, or above, your typical race cadence. THE FINISHER This workout is great for athletes that tend to fade in the second half of the bike leg. Perform on a flat to rolling road that ends near a short hill. Really attack the hills.

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ON THE RUN swimming and cycling. Your total training load will likely decrease after your triathlon season is over, but you should still ride and swim a couple of times a week to maintain your sportspecific fitness and technique. However, focusing on the run will not only be a great way to use the fitness you already have, but it will also help you develop a stronger run leg, whether it’s a 5K, 10K or half-marathon. Speed is the key to having fun in a fall race series, and fortunately it’s something you can get relatively quickly. You already have a huge aerobic base, but a lot of triathletes lack speed in the later portions of the season. To add some oomph to your run right now, here are two great workouts you should try twice a week.

Start with a general warm-up of easy jogging for eight to 10 minutes. After that, pick up the pace with 3 x 20-second surges to open up the legs and get a good sweat going. Accelerate up to about 90-95 percent of maximal effort within 10 seconds, then gradually back down. These quick bursts will get the legs ready for the intervals to come. Do one minute of easy jogging after each surge and three minutes of easy jogging after the last surge before starting the first 5K race-pace interval. To begin the main set of 4 x 6 minutes, build up to 5K race pace within the first minute. Hold strong through the full six minutes, and then back it down. An easy four minutes after each race-pace interval will allow for adequate recovery so you can repeat the effort for the remaining intervals. Cool down with five to 10 minutes of easy jogging.

WORKOUT 2: 50-MINUTE NEGATIVESPLIT RUN

Save your fitness from fall

2 run workouts to help you in your final transition of 2007

By Adam Pulford

S

Something great happens to many triathletes in the fall; they no longer feel the pressure of preparing for summer goal events and they’re free to train just for fun. Some people choose to back off their training dramatically, but I don’t think that’s the best way to prepare for the next year. Months of consistent training have built a huge base of fitness. Why let all that work slip away so you have to start over again in the middle of winter? A fall running series is the ticket to maintaining fitness and fun when the triathlon season is done. The best part of a fall running-race series is you don’t have to do a lot of training to perform well. You already have a lot of fitness. Even better, the races themselves can provide adequate high-intensity training, allowing you to reduce the number of training runs you do during the week. In other words, racing on the weekends allows you to keep more of your overall fitness with fewer training sessions per week. The first step is to find a local race series and select an appropriate race distance. You don’t have to (and shouldn’t) give up

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Start with easy jogging again, but this time five to six minutes will do. Pick up the speed to a sustainable aerobic pace, something you could hold for an hour. At the halfway point, pick up the intensity again, this time to 10K race pace or slightly slower. From this point to the end of your run, your pace should become progressively faster and more intense. Try to finish at approximately your 5K race pace. This type of workout makes you a stronger runner—both physically and mentally—by requiring you to pick up the pace as your fatigue level increases. Do both of these two run workouts near the beginning of the week with an easy day between them, cross-train with the swim and bike on the other days and go into the weekend fresh for race day. Pick a few races and have fun with them. Adam Pulford is an expert coach for Carmichael Training Systems, Inc. who races multisport and cycling events and coaches athletes of all levels. To find out what CTS can do for you, visit trainright.com.

TAKE-HOME MESSAGE A fall running series is the ticket to maintaining fitness and fun when the triathlon season is done. Racing on the weekends allows you to keep more of your overall fitness with fewer training sessions per week. Speed is the key to having fun in a fall race series, and fortunately it’s something you can get relatively quickly by including the following two weekly run workouts in your training: Workout 1: 50-minute run with 4 x 6-minute 5K race-pace intervals Workout 2: 50-minute negative-split run

John Segesta/wahoomedia.com

WORKOUT 1: 50-MINUTE RUN WITH 4 X 6-MINUTE 5K RACE-PACE INTERVALS

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SPEED LAB

Breathe easy

Incorporating anaerobic training and catching a second wind

By Tim Mickleborough, Ph.D. DEAR SPEED LAB, I would like to get your opinion on whether incorporating some anaerobic training into my endurance-training plan would be detrimental or beneficial to my overall performance. After all, when you look at professional cyclists they seem to incorporate all types of training into their yearly training cycle with no harm done to their endurance performance. Kevin Champaign, Ill.

Thanks for the interesting question. One of the most fundamental rules of training is specificity, according to which your training should replicate the demands of the event for which you’re training. The concept of specificity arises because different events tend to rely on different energy systems and each discipline requires a specific set of motor skills and neurological adaptations. However, the reality is that while endurance sports draw heavily on the aerobic energy system, they often require short, high-intensity bursts (e.g. sprinting for the line) that call upon energy pathways that are often neglected in training because of the need to concentrate on endurance training. New findings by a team of Finnish scientists at the Research Institute for Olympic Sports suggest that this one-sided strategy may be unnecessarily limiting for endurance athletes and that anaerobic performance can be enhanced without increasing training volume or compromising endurance. In the study, the effects of concurrent explosive strength and endurance training on aerobic and anaerobic performance and neuromuscular characteristics were studied in 25 endurance runners. These runners were split into an experimental group (13 runners) and a control group (12 runners). All runners trained for eight weeks with the same total training volume, but in the experimental group 19 percent of the endurance training was replaced by explosive-type training, which included sprints and strength drills. After the eight-week training program, all the runners were evaluated for various aspects of performance with the following results: T R I AT H L E T E

REFERENCE: J. Mikkola, H. Rusko, A. Nummela, T. Pollari and K. Häkkinen. (2007). “Concurrent Endurance and Explosive Type Strength Training Improves Neuromuscular and Anaerobic Characteristics in Young Distance Runners.” International Journal of Sports Medicine, 28: 602-611.

DEAR SPEED LAB, What are your thoughts on the so-called second-wind? Is it a real phenomenon?

DEAR KEVIN,

162

• Compared to the control group, speed during a max anaerobic running test improved in the experimental group by 3 percent. • The concentric and isometric forces generated during leg extension increased in the experimental group but not in the control group. • The experimental group improved its muscular force-time characteristics and exhibited faster neural activation of the muscles (they were able to generate more power through more rapid muscular contractions). • The increase in thickness of the quadriceps muscles after eight weeks was nearly double in the experimental group compared to the control group. • Importantly, the maximal speed during an aerobic running test, the maximal oxygen uptake (VO2 max) and running economy (how efficiently the runners used oxygen at any given running speed) remained unchanged in both groups. The implications of these research findings are clear: If you are an endurance athlete whose event also demands brief bursts of high-intensity work, substituting some of your endurance training (up to 20 percent) with anaerobic work will likely enhance your performance in short bursts of high-intensity workout while maintaining your aerobic performance.

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Peter Fishers, Ind.

DEAR PETER,

Thanks for the question. The second wind is defined as the subjective sensation of reduced breathlessness (dyspnea) that comes on after a few minutes of hard exercise. Two scientific studies conducted in 1984 showed that at the onset of the second wind there was a change in the function of the inspiratory muscles—in particular, they noted that the contractility of the diaphragm had increased. The authors explained that a redistribution of blood flow to the diaphragm and stimulation of the contractility of the inspiratory muscles by epinephrine and other hormones may be responsible for this change. They go on to explain that the progressive breathlessness that develops during prolonged exercise may represent a reversal of the second wind. In other words, a progressive failure of the contractility of the inspiratory muscles, which would require more muscle fibers to be recruited, thereby causing the subjective sensation of increased breathlessness. REFERENCES: Scharf, S, et al. (1984). “Second wind during inspiratory loading.” Medicine & Science in Sports & Exercise, 16: 87-91. Scharf, S, et al., (1984). “Dyspnea, fatigue, and second wind.” American Review of Respiratory Diseases, 129: Suppl S88-89.

John Segesta/wahoomedia.com

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TECH SUPPORT

John Segesta/wahoomedia.com

TRAINING

Page 164

Starting out

LIZ,

A cycling-gear checklist for newbies

By Ian Buchanan DEAR TECH SUPPORT, This is a newbie question, but I want to know what to expect. I have been riding a borrowed bike for the past few months and have loved it. I am ready to get my own bike now, and I have a good idea as to what bikes can cost, but I don’t really know what other pieces of equipment I need or what they cost. I am starting from scratch, so what should I be keeping in mind? Liz

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The short answer to your question is if you do not have any equipment now you should budget an amount equal to at least 20 percent of the price of your bike for accessories. Around $400 can cover the basic necessity items beyond the bike itself, but those riders looking to invest in equipment designed for the long term may want to allocate more. While the bike is typically the most costly piece of equipment, there is much more required to ride safely, comfortably and well. If you are starting from scratch, here is a list of additional equipment to consider: Safety: Helmet, glasses, lights. Entry-level performance helmets start around $70, and lighter and better-ventilated models run $125-$200. What is your head worth? You would not drive your car without a windshield to protect your eyes, and you should not ride a bike without glasses for the

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TECH SUPPORT

same reason. Look for a full-coverage model that is light and designed specifically for active sports. Plastic lenses (glass can shatter in a crash) are recommended, and having the option to change lenses is nice as well. Glasses start at $50 for basic models, and better glasses start at about $120. Starting around $10 for a rear-flashing unit, safety lights and/or reflective tape are necessary if you ride or train earlier or later in the day. Necessity.

mechanically and lasts as long as possible. A can of degreaser and a bottle of lubricant runs $20 and old T-shirts to wipe things off can probably be found for free at the bottom of your dresser drawer. Highly recommended.

Fitting: Your riding position should be optimized and established for comfort and performance before you buy your new bike. We are all individuals, and a proper fit eliminates the guesswork as to whether a bike model will fit you well or not. Do not make the mistake many make by letting their bike determine their riding position; your riding position should always determine your bike options. Be sure you work with a reputable fitter and, if you are a triathlete, one that understands triathlon-specific positioning. Highly recommended.

Water bottle cages and bottles: The engine will not work without fuel. Starting at under $10 a cage, you should have two cages for all but the shortest rides. Necessity.

Clipless pedals and shoes: Clipless pedals and cycling shoes allow you to take full advantage of active muscle recruitment throughout the pedal stroke while being more comfortable too. Entrylevel set-ups start around $120, and performance-oriented set-ups start at $300. Necessity if you want to pedal efficiently. Gloves, socks, jersey and shorts: While none of these are necessities, they sure can make riding more enjoyable by wicking moisture and cushioning crucial contact points. For best results, be sure to get midlevel or better shorts ($75 and up) with six or more panel construction and a quality chamois pad made of CoolMax or a similar material. Plan at least $75 for clothing as no rider should be without at least one good pair of cycling shorts. Recommended. Flat-repair kit: Every rider should know how to fix a flat tire as no one can ride a bike flat-free forever. A simple CO2 inflator or mini-pump, hex-wrench set, tire levers and spare tube in a seat bag runs $40-$60. Necessity. Lubricant and cleaners: A little bit of basic maintenance on your drive train and cables to keep them clean and well-lubricated goes a very long way toward making sure your bike works well 166

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Floor pump: Tires should be inflated before every ride. If you ride regularly, plan $60-plus to get a floor pump designed for the long haul. Recommended.

Cycling computer: If you want to know how far or fast you have gone, you will want a cycling computer. Basic models start under $30, while models with functions like heart rate and GPS can run in the hundreds and power meterequipped models often run in the thousands. If you are just starting off, consider getting a model that has cadence as that can help you develop proper pedaling habits early. Recommended. Triathlon-specific gear: Many triathletes do best developing their riding skills on a road bike before getting a dedicated triathlon bike. If you are starting on a road bike and have solid bike-handling skills, you will want to get aerobars (starting at $100) to further improve your performance. Also, do not forget to think about what you need for the swim and run as well, as wetsuits are one of the larger equipment investments most triathletes make, and running shoes wear out quickly and need regular replacement. While it costs a little money to get set up right, it will pay off as you enjoy riding your bike more and will thus ride more often. Isn’t that what it is all about in the first place? Enjoy the ride and train hard and smart! Ian Ian Buchanan is co-owner of Fit Werx. Fit Werx has locations in Waitsfield, Vt., and Peabody, Mass., and offers cycling and triathlon products, specialty fitting and analysis services, consultation and technology research. Fit Werx can be reached in Vermont at 802-496-7570, in Massachusetts at 978-532-7348 or through the Web at fitwerx.com. T R I AT H L E T E M A G . C O M

4/11/07

3:28 PM

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DEAR COACH

John Segesta/wahoomedia.com

“The problem is you actually get accustomed to this gradually increasing state of being whacked out. We call this whackdaptation.”

Whacked out Take the time you need to recover

By Paul Huddle and Roch Frey

bike and was ready to run. Had to force myself to stop when I hit the planned transition-run time. I feel ready to race, so the training is working. So please talk me off the ledge. Help me remember that by taking the recovery weeks and letting my body absorb this training I’m going to get faster. I’m not going to soften up and balloon out. Thanks, Not Ready 2 Taper

DEAR COACHES, First off, a quick caveat. I’ve done exactly zero full Ironman races in my life. The fingerprint that you guys leave on the keyboard while answering this has more Ironman-specific knowledge than I have. Further, I could star in one of your North America Sports videos about what not to do. Yes, I’m one of those people that, just to get that mental edge, would go out and do the full race distance the weekend before just to make sure I was ready. My coach has me starting a recovery week, then two taper weeks and then race week. I already see myself fat and gaining poundage by the minute. Don’t get me wrong; I’m not questioning his wisdom and experience. This weekend was the most awesome seven-hour ride I’ve ever experienced. I came off the 168

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DEAR NR2T,

Get a hold of yourself man! Or woman. A person’s worth is not measured by the length of their most recent long ride. Unless, of course, that person is an over-trained, over-eating, socially dysfunctional, chemically imbalanced Ironman athlete. In that case, all bets are off. Here’s the deal: You’ve gotten yourself into the physical groove of big, impressive, brag-worthy training volumes, complete with the big “S” on your chest that you prominently flash to anyone who’ll look. With the adaptation to this increase in physical stress comes a definitive change in fatigue levels, hor-

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DEAR NR2T,

Get a hold of yourself man! Or woman. A person’s worth is not measured by the length of their most recent long ride. Unless, of course, that person is an over-trained, over-eating, socially dysfunctional, chemically imbalanced Ironman athlete. In that case, all bets are off. Here’s the deal: You’ve gotten yourself into the physical groove of big, impressive, brag-worthy training volumes, complete with the big “S” on your chest that you prominently flash to anyone who’ll T R I AT H L E T E M A G . C O M

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look. With the adaptation to this increase in physical stress comes a definitive change in fatigue levels, hormonal balance and endorphin-receptor overload/withdrawal– not to mention an obnoxious tendency to talk about your weekly mileage (yawn). The problem is you actually get accustomed to this gradually increasing state of being whacked out. We call this whackdaptation. When you’ve reached the whackdaptative state, it can be very difficult to get through the initial recovery necessary to get back to what was once normal and healthy. You’ve become so familiar being immersed in this foggy valley of fatigue that you resist allowing your body to return to a rested state. Do your quads load up and throb after going up one flight of stairs? Oh really? And you think this is normal even though you’re the fittest person in the office? Understand something: if your legs load up from one flight of stairs, you haven’t allowed your body to sufficiently recover to absorb the work you’ve done up to that point but, more importantly, you’re not ready to have your best possible performance in a race. Let’s put it this way: If you’re within three days of a race, you should be able to go up 10 flights of stairs, hard, and feel no burn. You’ll be winded to be sure, but you shouldn’t have that horrible fire in your quads that you can get when you’re in that over-trained hole. Make no mistake; you have to drop into that hole from time to time in order to raise your fitness level, but you won’t make that jump in performance without recovery. |

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DEAR COACH

You know that saying, “No pain, no gain”? We have a similar saying: “No rest, no best.” (okay, that’s not really our saying; we just came up with it in order to launch our next infomercial with Chuck Norris, but you get the idea). When you start your taper, don’t expect to start feeling rested right away. There’s a phenomenon called delayed fatigue that is present in many aspects of life, but it goes like this: You start training, and fatigue is trailing your actual training volume. As volume gradually increases, fatigue is also increasing but always trailing behind. Then, when you start to decrease your training volume, what happens? Fatigue starts to decrease as well, right? Wrong. Fatigue actually continues to increase for as many as two to six days, depending on how long you’ve been in a training build phase. This is that period of time when athletes are whackdaptative. The reason is simple. You live in a country where you can get whatever you want when you want it. You trained, you got stronger. Now, you’re resting and you’re becoming more tired. You mistake the continued increase of fatigue for getting out of shape. So what do you do? Why you train more, of course. This puts you further into the deep hole you’ve already dug. Instead of taking advantage of the planned decrease in training volume that we’ve laid out, you decide to listen to your emotions and intellect that have been warped by a body devoid of a regular endorphin fix and saturated with unusually high levels of cortisol. Not good. We’re telling you right now that, despite the polite admiration that your co-workers, friends and family are conveying

when you describe your latest endurance feat, they don’t really care. They’re secretly looking forward to the time when you aren’t falling asleep during Jeopardy, don’t ravenously covet the food on their plate and can last through an entire conversation about any non-swim/bike/run topic without bringing the subject back to your saddle sores. Look, everyone loves you, but they are interested more in your health and well being than in your splits. These are the same people who can probably spot the signs of over-training well before you can. Your ability to actually listen to what they’re telling you is another story. You’re not going to become the Stay Puft Marshmallow Man in two to three weeks. Remember, we’re not telling you to stop cold turkey. In fact, we’re allowing you to maintain the same relative frequency of workouts but advising you to focus on increasing the length of recovery and decreasing the duration of intervals and long workouts. Allow your body to reacquaint itself with the feeling of being healthy and fit. It’s a different but very good feeling, once you get through the fatigue. The fatigue part can truly suck and take a lot of patience and faith. Trust us: nothing you do in the final two to three weeks will have a positive impact on your fitness level for an Ironman. We’ve said it before and we’ll say it again: When in doubt about whether or not to do a scheduled workout, go shorter and/or go easier and/or don’t go. Hope that helps, Paul and Roch

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Rough draft?

Positioning yourself for a smoother, faster race-day swim

By David Warden

F

For many of us, the thought of drafting while swimming evokes memories of bruised forearms, jammed fingertips and the occasional not-so-subtle foot in the face. The triathlete’s equivalent of tailgating in order to take advantage of reduced drag during the swim sometimes results in swim rage, with a bit of brake tapping (or worse) as a signal for the drafter to back off. And you thought triathlon was a non-contact sport. A skilled and experienced swimmer can sneak in behind the lead swimmer with only an occasional nipping of the toes. Many coaches recommend lateral drafting, or staying to the side and slightly behind the lead swimmer. This technique avoids contact while still recognizing some—although reduced—benefit from the draft. But is it possible for an average swimmer to reap the maximum gain from drafting without massaging the feet of the lead swimmer? And is it worth the trouble?

IT’S WORTH IT A brief review of the specific physical and physiological benefits of drafting is warranted to underscore that the activity is well worth the effort. Just like practicing your transitions or tweaking your bike to maximize aerodynamics, swim drafting is free speed that should be worked into your overall training and racing strategy. Drafting behind a lead swimmer results in an increase in stroke length and a decrease in blood lactate for an overall speed increase of 3.2 percent, or up to 48 seconds over an Olympicdistance swim. And swim drafting doesn’t just help you on the swim. A study1 from the University of Montpellier revealed that cyclists who performed a 20-minute time trial following a 400meter swim had an average heart rate nine beats lower if they drafted during the swim than if they did not draft. The swimdrafting cyclists also returned an average power output of over 20 watts more than the non-swim-drafting subjects. 172

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POSITIONING Is one position relative to the lead swimmer better than another? To explore this question, researchers2 at the University of Otago in New Zealand placed swimmers in a flume and calculated the resulting drag. To measure drag during lateral (side-by-side) swimming, the researchers positioned the two athletes about 40 cm apart. They then measured drag with lateral swimming at zero centimeters—the draft swimmer’s fingertips even with the lead swimmer’s fingertips—and then at 50 cm, 100 cm, 150 cm and 200 cm behind the lead swimmers fingertips. The lateral drafting positions that resulted in the least drag on the drafting swimmer were at 50 cm and 100 cm behind the lead swimmer’s fingertips, with a reduction in drag of up to 7 percent. This distance allowed the drafting swimmer to ride the lead swimmer’s wave as opposed to hitting that wave. Without access to a tape measure during the swim, a more reasonable guideline is having your head level with the lead swimmer’s hip and approximately 15 inches to the side. But a much more significant gain was observed when swimmers drafted directly behind the lead swimmer—as much as a 21percent drag reduction, compared to 7 percent with lateral drafting. What was unexpected, however, was how far behind the lead swimmer one had to be in order to realize that significantly reduced drag. The study showed the drafting swimmer’s fingertips could be as far back as 50 cm from the lead swimmer’s toes and still have a drag reduction of up to 20 percent, with significant gains still noted at up to 150 cm. In fact, at zero centimeters—the draft swimmer touching the lead swimmer’s toes on each stroke—the reduced drag was 21 percent, compared to 20 percent at 50 cm back. That extra 1 percent of reduced drag would calculate to two seconds faster over 1600 meters. As always, the practicalities of actual racing don’t always allow for the perfect application and results that are seen in lab testing. Mass swim starts leave many swimmers without a choice in their position relative to their fellow swimmers for the first few hundred meters. However, once the main pack breaks up, it’s quite attainable to latch onto a swimmer of equal or greater performance. 1 Millet, Gregoire P., Aurelie Jougla, Sebastien Libicz, Jerome Manetta, Olivier Coste. “Effects of Draft Swimming on Cycling Performance and Metabolic Responses.” Faculté des Sciences du Sport, Université de Montpellier, France. 2 Chatard, J.C., and B. Wilson. “Drafting Distance in Swimming.” Med. Sci. Sports Exerc., Vol. 35, No. 7, pp. 1176–1181, 2003.

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TRAINING not for everyone and is considerably more invasive than heart-rate or power measurement, but it has been showing up on the triathlon radar screen, so we thought we’d give you a quick look into what the hoopla’s all about. As a by-product of the normal metabolic processes that occur during exercise, lactic acid is produced in several tissues of the body, including the muscles. As lactic acid diffuses out of the muscles and other tissues, it appears in the blood as lactate. A simple test determines the amount of lactate present in the blood measured as millimoles per liter. The sampling procedure involves pricking the skin and obtaining a drop of blood on a test strip, which is then inserted into a meter. Within the context of triathlon, bloodlactate tests are conducted for two primary reasons: 1. By determining an athlete’s lactate threshold in relation to perceived exertion, heart rate, speed and/or power output, training zones can be determined for effective training; 2. Through periodic testing with consistent and controlled variables (temperature, altitude, recovery, time of day, diet, etc.) it is possible to monitor progress by comparing current results with past results.

By the numbers

Blending hard science with perceived exertion to monitor performance

By Shane Eversfield A decade ago, heart-rate training was gaining widespread acceptance among triathletes. Then came power measurement as more and more athletes used power meters to monitor effort on the bike. Now, those athletes hungry for still more information can add blood-lactate testing to their arsenal of training weapons. Granted, blood-lactate testing, as described below, is 174

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In a conventional lactate-threshold test (although note that a number of alternative testing protocols do exist), blood samples are tested at rest, before the athlete begins exercise; after five minutes at a sustained easy pace (according to perceived exertion); after five minutes at a moderate pace; after five minutes at a moderately hard pace; after five minutes at a hard pace; and after five minutes at a very hard pace. Another repetition at an even higher intensity can be added if there is no clear evidence of a rapid increase in lactate levels. Average heart rate for the last 15 seconds of each five-minute period is noted, along with the blood-lactate level as measured immediately after the work interval, when the athlete pauses only long enough for the sample to be taken. In addition, speed and power output are recorded if available and relevant. Upon completion of the sampling a graph is generated, and an athlete’s lactate threshold is pinpointed at the onset of a rapid increase in blood lactate. Note, however, that there are many variables that can influence the results of blood-lactate testing, and a coach or athlete who designs a training program solely by the numbers, according to the heart-rate, speed or power values associated with the blood-lactate samples, is attempting to train in the lab rather than in the real world. Athletes do not live in or race in the lab. On the other hand, as a means of periodic testing to determine an athlete’s progress through the season, the above testing protocol is highly useful.

John Segesta/wahoomedia.com

TESTING PROTOCOL

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Presented by

July 20, 2008

>>>> R ACE TO REGISTER >

set your alarm! registration opens Nov 1, 12:01 AM www.NYCTRI.com part of the Life Time Fitness Triathlon Series

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TRAINING

IDEAL VS. REAL WORLD Ideally, an athlete would get tested on a daily basis. This would eliminate the subjective element of perceived exertion from the training equation. However, at $90 per test, the expense as well as the investment of time and energy required would make this impractical, if not absurd. Professional athletes will often test once a month, during a recovery week, to ascertain progress and redefine zones. For most age-group athletes however, even monthly testing can be overkill. Instead, if you really need additional training data to wade through, consider testing at the beginning of the base phase, again during the transition to the build phase and once more right before the peak phase leading up to a key race (be sure to test for each discipline, as the data will be different for each sport). If you choose to invest in a blood-lactate profile, here are a few guidelines to help you get the most value from it. BANG FOR THE BUCK: It is important to realize that the specific heart rates, speeds, power values and training zones that are determined by the blood-lactate levels will fluctuate daily, so use the test as way of standardizing your perceived rates of exertion. When you are being tested, remain aware of your breathing, discomfort levels, pedaling or running efficiency, cadence, the level of burn in your muscles, tingling in your extremities, in short all the clues that indicate your level of intensity. Do not get lost in making the test a race performance at the expense of recording your observations. Create as many distinctions for yourself between your intensity zones as you can. In fact, jot them down, or ask the test administrator or a friend to do so as you pause for each blood sample. 176

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Effective training depends on the capacity to determine appropriate frequency, duration and intensity. Frequency and duration are easily quantifiable. Intensity, however, is based on a sliding relationship between the hard data of heart rate, power and speed and the soft data of perceived exertion. The athlete who has standardized his/her perceptions into distinct zones of intensity can clearly perceive how the soft and hard data correlate moment by moment. For the budget conscious athlete willing to invest in only one test to determine intensity zones based on the correlation of the soft and hard data mentioned above, choose your weakest sport: bike or run. Correlating blood lactate with heart rates for swimming will have limited application unless the athlete swims by heart rate. Correlating to swim speed at a prescribed distance will provide more guidance, but remember that lanes in the middle of the pool are faster than end lanes and that choice of swim wear also affects performance. Instead, let swim technique dictate the intensity, frequency and duration of swim intervals. When technique begins to diminish markedly, allow for a combination of more recovery and less intensity. Discuss the protocols your test administrator offers and determine what is appropriate for your level of training. If you have a power meter on your bike, consider testing at five- or 10-watt increments, and correlate heart rate, power and your rate of perceived exertion (RPE). If you do not train with a power meter, you must diligently correlate the blood-lactate levels with heart rate and RPE. Consider testing at five- or 10beat increments. Make sure ahead of time that you are able to cycle (or run) at constant heart rates, plus or minus two beats.

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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

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WARMTH Constructed using a If you are testing for running, remember that treadmill running does differ biomechanically from conventional road running. You may choose to test at a track instead so you can accurately determine your pace and correlate this with heart rate and PRE. PREPARING: Many test administrators will recommend specific preparations before testing. Some of these include: • Refraining from eating for two or three hours before the test. • Refraining from ingesting caffeine. • Refraining from long or hard training for at least 24 hours, allowing for adequate recovery. However, if you are testing to define your training zones based on RPE correlated with heart rate, it might be best to conduct the test under conditions that closely mimic your usual training conditions for that sport. If you usually train first thing in the morning, try to test at that time. If you usually eat right before you train or tank up on caffeine, you may get more applicable results if you test under the same conditions. There is an endless sea of scientific data to guide us in constructing and implementing triathlon-training programs, and the

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www.neosportusa.com/tri plethora of data and experience at our fingertips is both a blessing and a curse. Blood-lactate testing is an effective procedure for periodic testing to determine if our concocted alchemy of hard science and soft perception are advancing us toward our goals. This is the magic, the intuition and creativity of athletic excellence. T R I AT H L E T E M A G . C O M

Shane Eversfield is the author of Zendurance: A Spiritual Fitness Guide for Endurance Athletes, offers Effortless Power Workshops and specializes in triathlon bike fitting through Zendurance Studios. Please check out zendurance.net for weekly blogs and more info. |

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XTERRA ZONE climbs during the lap, and the snowshoe will be 5km and designed to be in deep snow, so snowshoes will be mandatory. Every discipline will come back to the same transition area so there will be nonstop action for spectators.

Kahuna Dave dishes details to Larry Bling Get the scoop on the new XTERRA Winter World Championships

As with XTERRA, distance won’t mean as much as the time it takes to deal with conditions of the course and difficulty of terrain. To make the sport appealing to spectators, we’ll design it such that each discipline will start and end in the same general location. This will make for a pretty complex transition area for the athletes as they’ll have to keep snowshoes, bike, skis, boots and poles all in their area. Winter multiple-discipline racing is definitely equipmentintense but will surely showcase some fantastic athletic ability.

So why are you guys so weird? Why not simply do a winter triathlon? Because we are XTERRA and our races are slightly different, a bit kooky and definitely not normal.

Will there just be the one race? Larry Bling: So Kahuna, Can I call you Kahuna? Or how about BK, for Big Kahuna? Dave Nicholas: Sure Larry, call me anything you like.

So BK, In March of 2008, XTERRA will take on a whole new world of sports: ice and snow. What’s it going to be? Well LB, not unlike what XTERRA brought to the world of summer triathlon by creating an off-road version of that sport, the XTERRA Winter World Championship will be just that much more than the usual winter triathlon.

So, similar to how you modified summer triathlon to a different sport called XTERRA, now you’re going do the same thing with traditional winter triathlon. That’s it. Larry, why do you wear those suspenders?

Never mind that punk. You ain’t no prize yourself old man; you ever look at that dumb belt you wear at races? So what will the sport look like? A race with four disciplines rather than the usual three of winter tris. We’ll do alpine touring or randonnee skiing rather than cross-country skiing, and we’ll put in a snowshoe leg that will truly be deep-snow running, and we’ll also do trail running and mountain biking on packed trails. Distances will be approximately 5km for the run; bike will be 10km with a few features included. The ski will be about 8km and include two 178

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No, as always, the festival around the event will be as important as anything. XTERRA has always been a family event. Not just the fact we have things for children, but we want our athletes to feel they are part of our family we call the Tribe. The weekend will have several races for amateurs and professionals alike. The XTERRA weekend will include the U.S. Snowshoe Association’s National Championship races for men, women and juniors, and there will be shorter snowshoe events for men, women, relay teams and juniors, down to one kilometer for kids. We will also do multiple randonnee/alpine touring races for every age and skill or fitness level. The most unusual will be a brand-new concept for snowboarders. We might call it XTERRA Snowboard Dash-forCash, where the competitors will compete in heats of four or five at a time from a start line and have to climb a course to the top of a downhill segment and race back down boarder-cross fashion. The top finishers will go on to the second round; the others will have a beer and watch the action. As we get to the semi-finals and finals, the winners will get cash on the spot. Top prize for the winner will be $1,000 paid in 10 $100 bills.

Okay BK, we’re running out of time and I have someone important waiting to be interviewed. Where and when does all this happen? All this happens March 8 and 9, 2008 at Snowbasin Resort just outside Ogden, Utah, which is just minutes from Salt Lake City airport. Accommodations are plentiful in Ogden, and Snowbasin is a fantastic resort that was host to the 2002 Winter Olympic Downhill.

Illustration by Damon Wilde

So these distances are set? That’s what it’s going to be?

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Cannondale goes carbon

Triathlete gets a rare early test of the new Slice Carbon Ultimate By Jay Prasuhn

I

It was a long time coming, but Cannondale finally took a departure from its aluminum roots in its tri line and went allcarbon in the new 2008 Cannondale Slice Carbon. We were lucky to be one of the first (outside Cannondale-sponsored triathlete Faris Al-Sultan and pro cycling’s Liquigas team) to try its top-end offering, the Slice Ultimate, which has yet to hit the market. The bike surprised us with its weight (or rather, lack thereof) and frame stiffness. While it has stepped away in part from its foundation in aluminum, Cannondale wanted to maintain its rep—namely, that it has the stiffest frames in the biz. Yeah, aluminum offered perhaps a rougher ride than carbon fiber, but for strong riders (i.e., Faris), they’d sacrifice comfort for a stiffer frame any day. No matter how much you put it through, a Cannondale wouldn’t bend, torque or otherwise flex away the power you put into it. In an effort to add elements of comfort, Cannondale debuted the Ironman Six13 tri bike two years ago, adding carbon between aluminum lugs, providing some additional buffer from high-frequency vibration—yet retaining important bottom-bracket stiffness. So when Cannondale told Faris it had a new all-carbon bike, he was understandably concerned. “He said, ‘No, don’t change a thing!’” according to Cannondale’s Bill Keith. If a carbon frame flexes even a little, over four-plus hours that translates into power loss and diminished speed. Thus, in designing the bike, aerodynamics were paramount to Cannondale, but equally important was torsional frame stiffness. While the majority of Cannondale’s bikes

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For more info on the new Slice, visit cannondale.com.

Courtesy of the manufacturer

CANNONDALE SLICE ULTIMATE

are built in the company’s Bedford, Penn., factory, the Slice (along with the Synapse road bike) is created overseas to Cannondale’s specifications. The 2008 Slice will come in several trims, but we tested the flagship: the $10,000 Ultimate. It’s spec’ed with a Zipp ZedTech 606 tubular wheelset with ceramic bearings, a USE aerobar, Fi:zi’k’s K:1 saddle and SRAM’s new ceramic bearing-laden Red group, as well as Cannondale’s own Hollowgram SI Crankset, also complete with ceramic bearings. Not much to upgrade. (They’ll also have an SRM-outfitted Dura-Ace version at $6,500, an Ultegra-outfitted one at $3,999 and a 105-kitted frame at $3,499.) Aerodynamically, the new Slice slays its predecessor. Aero-carbon tubes with a new, thinner aspect ratio, a tiny top tube, carbon fork that melds with the down tube and slightly swerving seat tube that covers the rear wheel all looked fast, but we went straight to the underbelly: the bottom bracket. It’s here where you can best see Cannondale’s intent: The bottom-bracket shell is a big, meaty block, a brace for stiffness. It quickly became apparent that this bike was built for Faris—a guy who can put 305 watts through a frame and, with the Slice, will get all of those watts into the wheels with nothing lost through a weak frame. To manage that stiffness, Cannondale took from what it learned in aluminum with swept, hourglass seat stays and integrated SAVE (Slice Active Vibration Eliminiation) chainstays to take the buzz out of the road. Geometrically, Cannondale made changes that should make aggressive triathletes happy: a much shorter head tube than in past renditions. In conjunction, they’ve created a steeper seat-angle option. The aero post has a 78-degree fore setting and 73-degree aft clamp setting. So Faris likely won’t need to run a negative stem on his aerobar in Kona this year. A first is an alloy rear bottle holder built into the saddle bracket with one linear or two side-by-side cage options. We loved its low placement out of the wind. Weight? Cannondale says the Slice’s frame, fork, post and crankset weigh 5.4 pounds, and our test rig weighed in at 15.35 pounds complete with our own Speedplay pedals. Still, for all they’ve accomplished in this bike, Cannondale may have tried to go a little too aggressive on the Ultimate model. Ceramic everywhere, aero tubes, a slippery frontal profile with the USE aerobars, all bitchin’. But the choice of a K:1 saddle (absent the gel covering through the nose where many triathletes ride) and the USE bar are very aggressive spec choices that place speed above comfort: all good for the quickest of athletes but probably a bit over the top for the rest of us. Fortunately, the rest of the line goes a bit more conservative. Cannondale has achieved a trifecta of stiffness, position and light weight in one package with the Slice.

Courtesy Cannondale

BIKE OF THE MONTH

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Nytro Employee & Kona Bound Triathlete Sonja Johnson Doherty on a Nytro Built Cervelo P3 Carbon Bike. Pictured $5089.00

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GEAR BAG

The me generation Top products to help you take care of you

By Jay Prasuhn Sure, there’s no shortage of expensive high-tech go-fast toys in the sport, but the below round-up of products features affordable luxury to make grinding out the miles a little easier.

Aquasphere Eagle Prescription Goggles $25

The swim has just started, but without your contacts you’ve already lost the feet you were following and can’t see the guy waving you around the buoy. Aquasphere introduces the first interchangeable optic goggle to bring clarity back to your swim, offering lenses (at $16) with diopters in half-step increments from –1.5 to –6.0 for perfect custom visibility in the water. The anti-fog and scratch-resistant curved lenses just pop into and out of Aquasphere’s frame for killer peripheral vision. aquasphereswim.com

Created to combat sluggish race starts, First Endurance’s new flavorless pre-race powdered drink (meant to mix in with any energy drink) is formulated to improve mental focus and clear lactate. It also includes Quercetin, an antioxidant that improves time to exhaustion in endurance athletes. To top it off, it’s packed with 200mg of caffeine. firstendurance.com

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First Endurance PreRace $40

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Smith Interloc 01

$139

Images courtesy the manufactureres

This is a first: sunglasses with an interchangeable lens that doesn’t require bending or torquing (and possibly breaking) your frame to get the lenses in and out. Instead, the Interloc 01 has a temple that twists laterally, the twist opening a cam that unhinges the frame edge near the temple just enough to allow the lens to pop out. The frame has a sweat-resistant Megol nose and temple, keeping your sunnies on your face. smithoptics.com

Topricin

$13-19

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Images courtesy the manufactureres

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In the quest for the smallest MP3 player Apple’s Shuffle leads the bunch. To add functionality for triathletes who don’t want cables hanging off them for their long runs, snap your Shuffle into the Bevy, which has ends that you can wrap your earphone cords around. Clip it to the back of your run hat or visor, unwrap just enough cord for the earbuds to reach your ears and run with your tunes, totally unabated by cords. After the run, pop out the shuffle and use the Bevy’s built-in bottle opener to crack an ice-cold bottle of whatever. mophie.com

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Australia’s Chris McDonald hoists the banner to celebrate his first Ironman win at the inaugural Ford Ironman Louisville in August.

Gollnick wins her fifth Ironman and McDonald his first as Ironman Louisville, correctly dubbed “The Party Ironman,” celebrates its first year

By T.J. Murphy For some, the Kentucky Derby was immortalized when journalist Hunter S. Thompson and cartoonist Ralph Steadman met for the first time and, to put it mildly, depicted the party aspects of the great horse race at Louisville’s Churchill Downs in an article that appeared in Scanlan’s magazine. Louisville does like a good party and is now home to a brand new Ironman, built from the ground up by the World Triathlon Corporation and overseen by Ironman 70.3 director Steve Meckfessel. Nearly 2,200 triathletes helped break open the bottle on Aug. 26, a late-summer day that was warm but thankfully not as hot as it had been in the previous week (temps as high as 105 had been reported). And it was easy to see beforehand that Louisville was a good choice for an Ironman. The venue is ideal for a big triathlon: the open design of the revamped Ohio River waterfront at the doorstep of downtown, the ease of staying within walking distance from the start with transition, hotels and the “4th Street Live” indoor-outdoor finish-line area just a finisher’s medal toss from places like Angel Rock Bar, Saddle Ridge Rock and Country Saloon and, best of all, the Lucky Strike Bowling Alley marked by a huge bowling pin. Traffic congestion is minimal, and the people are small-town friendly. The bike course is rolling and scenic, and pumped-up volunteers are everywhere. 186

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Said one local, who lives two blocks from the finish line, “We’re tickled pink to have this come to our town.” When the cannon fired on race morning, American pro T.J. Tollakson took off into the Ohio River looking as if he was still pumping adrenalin from his Eagleman 70.3 win earlier this year. Tollakson, who lives and trains in Des Moines, Iowa, was not shy about employing the same strategy here in Kentucky, even though he DFN’d in his first attempt at the full Ironman distance in Malaysia this year in a dehydration meltdown. “Frontrunning is the way I race,” Tollakson says with a shrug. Ten minutes into the Ohio River swim, Tollakson broke away from the pack and, in particular, Chris Hauth, a 1992 and 1996 Olympian in swimming. Tollakson was rewarded for his efforts and his quick transition when he exited T1 with a 1:45 lead.

Robert Murphy/bluecreekphotography.com

Another derby strikes Kentucky

Robert Murphy/bluecreekphotography.com

AT THE RACES

T.J. Tollakson powered into a solo lead in the swim and pushed the pace on the bike.

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Two Australians, Chris McDonald and Craig McKenzie, KRAFT TAKES CONTROL EARLY lurked a whole six minutes back as the top men took to the 112The women’s race harbored less drama. Germany’s Nina mile bike leg. Tollakson locked himself into the aero position and Kraft had seemed to take control of the race after leading the started burning through the rollicking roads of Greater Louisville women out of the swim and building a quick two-minute lead as others fell off the back and out of the picture. Only the 29-year- by mile five of the bike. Throughout the ride Kraft, widely old McDonald, as it turned out, did not lose huge chunks of time known throughout the sport for getting caught cheating by to Tollakson. At 60 miles Tollakson’s lead was at using EPO to win the 2004 its best, 4:55. At this point McDonald began to Hawaii Ironman (her victory slowly make some of it back. was revoked and she was senThrough the remainder of the bike and tenced to a two-year ban from into the run McDonald steadily closed the gap WTC races, a ban that expired that Tollakson held on him. At mile two of the last October), looked nervous marathon it was a mere two minutes. Two and repeatedly checked over miles later, the lead had dropped to 1:30. But her shoulder. It took a while, when McDonald got within a 1:20 reach, the but someone was coming. reeling stalled. “I had a terrible swim for “T.J. held me at 1:20 for 13 miles,” me,” Gollnick, the mother of McDonald said. “I had to come up with a new three and USAT-certified strategy.” McDonald began taking his time in coach who lives in Sarasota, the aid stations and speeding up his run Fla., would say after the race. between. It worked. At the mile 18 he passed “But I felt good on the bike Tollakson. right away. I caught Nina at “I didn’t think I had it won until I hit the about mile 80.” When carpet,” McDonald said after his first Ironman Gollnick, 37, transitioned victory, in 8:38:39. McKenzie also passed from the bike to the run, she Tollakson and finished second in 8:44:13. was working with a 15-minute Tollakson, 26, who will be racing his first Hawaii lead over Kraft, and after Despite an early lead, Germany’s Nina Kraft Ironman this October, was third in 8:46:53. Kraft, no one in sight. was unable to hold off Heather Gollnick.

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Robert Murphy/bluecreekphotography.com

AT THE RACES

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Heather Gollnick used a strong bike-run combination to secure the lead and take the win in Louisville.

“It was great because I was able to ease off during the marathon.” Gollnick backed off the pace, she said, to save herself for Kona. Also, the lesser effort allowed her to continue her tradition of cartwheels at Ironman wins. Ironman Louisville was Gollnick’s fifth Ironman victory, in 9:22:23, and five cartwheels were performed in the finish-line area. When questioned about the cartwheels, Gollnick reported, “I was a college gymnast.” Kraft finished second, earning the option of a slot to Kona, a highly charged possibility considering the attention she will inevitably receive in Hawaii by a well-informed crowd. Before the race, she said she was uncertain of FORD IRONMAN LOUISVILLE whether she would go Louisville, Ky. back to Kona or not, if Aug. 26, 2007 2.4-mile swim, 112-mile bike, 26.2-mile run given the chance. “Things changed a lot after the ban,” she Women said in her pre-race 1. Heather Gollnick (USA) . . . . . . 9:23:22 interview. “Sometimes 2. Nina Kraft (GER) . . . . . . . . . . . 9:51:53 I feel alone. I train 3. Mariska Kramer-Postma (NET) 10:24:14 alone a lot more than 4. Catherine Phillips (USA) . . . . . 10:27:45 [in] 2003 or 2004. If 5. Carole Sharpless (USA) . . . . . 10:30:43 you are good you have Men a lot of friends, but if 1. Chris McDonald (AUS) . . . . . . . 8:38:39 you make a mistake 2. Craig McKenzie (AUS) . . . . . . . 8:44:14 you lose a lot of friends. 3. TJ Tollakson (USA) . . . . . . . . . . 8:45:53 But those people aren’t 4. Gernot Seidl (AUT) . . . . . . . . . . 8:52:36 your real friends.” 5. Patrick Evoe (USA) . . . . . . . . . . 8:59:14

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AT THE RACES

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Wealing, Whitmore roll through XTERRA Mountain Championship

XTERRA MOUNTAIN CHAMPIONSHIP Ogden, Utah

Aug. 18, 2007 1.5km swim, 30km MTB, 8.5km run

Women 1. Jaime Whitmore (USA). . . . . 2:50:52 2. Melanie McQuaid (CAN) . . . 2:53:05 3. Jennifer Smith (NZL) . . . . . . 2:56:13 4. Dara Marks-Marino (USA) . . 3:00:35 5. Shonny Vanlandingham (USA) 3:03:35 Men 1. Seth Wealing (USA) . . . . . . . 2:31:50 2. Josiah Middaugh (USA) . . . . 2:34:27 3. Brian Smith (USA). . . . . . . . 2:35:17 4. Greg Krause (USA) . . . . . . . 2:36:01 5. Cody Waite (USA) . . . . . . . . 2:37:42

Jay Prasuhn

Reigning XTERRA U.S Pro Series champ Seth Wealing charged to his first win in Ogden, Utah, on Aug. 18 while other top off-roadies, like Conrad Stoltz, Mike Vine and Andrew Noble, fell victim to mechanical malfunction. On the women’s side, Jaime Whitmore topped her rival, Melanie McQuaid, in this round of their never-ending bout for XTERRA supremacy. The current career tally has Whitmore with 13 XTERRA wins and McQuaid with 12.

Doe, Bentley win 25th Ironman Canada

Rich Cruse

AT THE RACES

Coming out on top on a day that saw moderate conditions, beginning with cool, overcast weather and a flat swim in Lake Okanagan that gave way to high broken clouds and the occasional light shower and headwinds on the bike were New Zealand’s Kieran Doe and Canada’s Lisa Bentley. Doe won in a time of 8:32:45, while Bentley broke clear of her competition on the marathon to finish in 9:41:01. The top age-group athletes were Fred Haubensak (40-44) from Los Altos, Calif., in 9:28:48 and Rosemarie Gerspacher (30-34) from Calgary, Alta., in 10:06:17.

Aussies outrun competition in the Windy City Australian speedsters Greg Bennett and Emma Snowsill proved once again that the runners from Down Under rule the Life Time Fitness Triathlon Series. In the series’ third event of the season, both athletes came from behind on the run to blow by the field and win their respective titles. American Becky Lavelle settled for third in the women’s race, while three-time Chicago winner Craig Walton made it a one-two punch for the Aussies on the men’s side.

ACCENTURE CHICAGO TRIATHLON

Women 1. Emma Snowsill (AUS) . . . . . 1:59:45 2. Becky Lavelle (USA) . . . . . . 2:01:24 3. Julie Dibens (GBR) . . . . . . . 2:01:47 4. Samantha McGlone (CAN). . 2:01:48 5. Mirinda Carfrae (USA) . . . . . 2:04:07

SUBARU IRONMAN CANADA Penticton, BC, Canada

Aug. 26, 2007 2.4-mile swim, 112-mile bike, 26.2-mile run

Women 1. Lisa Bentley (CAN) . . . . . . . 9:41:01 2. Sara Gross (CAN) . . . . . . . . 9:43:34 3. Heather Fuhr (CAN) . . . . . . . 9:49:36 4. Linda Gallo (USA) . . . . . . . . 9:51:29 5. Cheryl Murphy (CAN). . . . . . 9:59:20

Men 1. Greg Bennett (AUS). . . . . . . 1:48:48 2. Craig Walton (AUS) . . . . . . . 1:49:35 3. David Thompson (USA) . . . . 1:51:07 4. Paul Matthews (AUS). . . . . . 1:51:33 5. Paulo Miyashiro (BRA). . . . . 1:52:06

Men 1. Kieran Doe (NZL). . . . . . . . . 8:32:45 2. Jonathan Carron (CAN) . . . . 8:39:59 3. Chris Brown (CAN). . . . . . . . 8:49:34 4. Andriy Yastrebov (UKR) . . . . 8:50:37 5 Jordan Rapp (USA) . . . . . . . 8:51:32

Amateur women 1. Rachel Ross (USA) . . . . . . . 2:10:33 Amateur men 1. Daniel Bretscher (USA) . . . . 1:55:48 192

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Jay Prasuhn

Aug. 26, 2007 1.5km swim, 40km bike, 10km run

Lane Cameron/asiphoto.com

Jay Prasuhn

Chicago, Ill.

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AT THE RACES Iron Girl series continues to grow

Sweden’s Bjorn Andersson out-biked the competition by eight minutes through the hills of New Hampshire, but it wasn’t enough to hold off Britain’s Simon Lessing on the run. In the women’s race, reigning Kona runner-up Desiree Ficker ran away with the win after spending most of the TIMBERMAN IRONMAN 70.3 day neck-and-neck with Gilford, N.H. Aussie Kate Major. Aug. 19, 2007

Columbia, Md.

Aug. 19, 2007 0.6-mile swim, 17.5-mile bike, 3.3-mile run

1. Rebeccah Wassner (USA) . . 1:21:07 2. Pip Taylor (AUS). . . . . . . . . . 1:22:54 3. Laurie Hug (USA) . . . . . . . . 1:29:31 4. Loren Smith (USA) . . . . . . . 1:30:44 5. Holie Kenney (USA). . . . . . . 1:32:00

1.2-mile swim, 56-mile bike, 26.2-mile run

Women 1. Desiree Ficker (USA) . . . . . . 4:25:54 2. Kate Major (AUS) . . . . . . . . 4:28:48 3. Dede Griesbauer (USA) . . . . 4:41:11 4. Cynthia Wilson (CAN) . . . . . 4:44:39 5. Tara Norton (CAN) . . . . . . . . 4:44:51 Men 1. Simon Lessing (GBR) . . . . . 4:00:02 2. Bjorn Andersson (SWE) . . . . 4:02:52 3. Michael Lovato (USA) . . . . . 4:05:59 4. Mike Caiazzo (USA) . . . . . . . 4:07:46 5. Spencer Smith (GBR) . . . . . 4:09:54 Amateur women 1. Karine Grand’maison (CAN). 4:52:18 Amateur men 1. Vaughn Cooper (USA) . . . . . 4:24:43

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ASI Photo

IRON GIRL COLUMBIA

ASI Photo

Lessing, Ficker run to wins at Timberman

The Iron Girl Triathlon Series is booming and this year introduced Iron Girl Columbia, produced by Eagleman 70.3 race director Robert Vigorito. Women from all over the country came to the Baltimore suburb to race, and at the end of the day New York-based pro Rebeccah Wassner topped Aussie Pip Taylor for the win.

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Pair of pros win all-amateur race at Steelhead 70.3 There was no pro division at the Whirlpool Steelhead 70.3, but that didn’t stop elites Wolfgang Guembel and Andrea Fisher from dusting the competition along the shores of Lake Michigan. Guembel used a blazing run to seal up the win, while Fisher took advantage of her early swim lead (only seven men beat her to T1) and led from start to finish.

David Glover and Mady Stewart took home titles at the 18th anniversary of the full Vineman Triathlon, one of the oldest Ironman-distance races in the country. Glover used a late surge on the bike to open a gap, while Stewart charged hard from start to finish en route to a 23-minute victory.

VINEMAN TRIATHLON Guerneville, Calif.

Aug. 4, 2007 2.4-mile swim, 112-mile bike, 26.2-mile run

WHIRLPOOL STEELHEAD 70.3 Benton Harbor, Mich.

Aug. 5, 2007 1.2-mile swim, 56-mile bike, 13.1-mile run

Women 1. Mady Stewart (USA) . . . . . 11:23:51 2. Natalie Schaefer (USA) . . . 11:47:18 3. Meredith Keeran (USA) . . . 11:57:41 4. Jennifer Engelstad (USA) . . 11:58:02 5. Alexandra Wolfe (USA). . . . 12:11:55

Women 1. Andrea Fisher (USA) . . . . . . 4:35:05 2. Tara Norton (CAN) . . . . . . . . 4:40:24 3. Elizabeth Fedofsky (USA). . . 4:40:54 4. Blaire Kniaziew (CAN) . . . . . 4:45:08 5. Kathy Winkler (USA) . . . . . . 4:46:44

Men 1. David Glover (USA) . . . . . . . 9:17:20 2. Margus Tamm (EST). . . . . . . 9:25:38 3. Keish Doi (USA) . . . . . . . . . 9:36:33 4. Bob Shebest (USA) . . . . . . . 9:40:56 5. Matt Zanger (USA). . . . . . . . 9:51:58

Men 1. Wolfgang Guembel (CAN) . . 4:04:42 2. Jason Glowney (USA) . . . . . 4:13:59 3. Eric Fernando (USA) . . . . . . 4:14:55 4. Steve Johnson (USA) . . . . . . 4:18:08 5. Adam Brown (USA) . . . . . . . 4:18:10

ASI Photo

Glover, Stewart win in Wine Country

George Chambers

AT THE RACES

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Applications Available December 1, 2007 Over 7,500 Triathletes Sports Expo Camping - Entertainment Long Course Triathlon Olympic Distance Triathlon Mountain Bike Triathlon Collegiate Championships

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Brit unexpectedly takes Ironman UK Heavy race favorite Bryan Rhodes, from New Zealand, took a 12-minute lead into T2, but a pulled calf muscle halfway through the run left him walking toward the finish. Seizing the opportunity was Britain’s Scott Neyedli, who used a blistering 2:48 run to seal up the win. Women’s favorite Bella Comerford had better luck, winning by over 13 minutes.

Courtney Johnson

AT THE RACES

IRONMAN UNITED KINGDOM Sherborne, UK

Aug. 19, 2007 2.4-mile swim, 112-mile bike, 26.2-mile run

Women 1. Bella Comerford (GBR) . . . . 9:36:09 2. Hillary Biscay (USA) . . . . . . 9:49:44 3. Nicole Klingler (SWI) . . . . . . 9:52:36 4. Susanne Buckenlei (GER) . 10:09:55 5. Yvette Grice (GBR). . . . . . . 10:26:54 Men 1. Scott Neyedli (GBR) . . . . . . 8:35:53 2. Stephen Bayliss (GBR) . . . . 8:38:06 3. Jimmy Johnsen (DEN) . . . . . 8:40:47 4. Martin Matula (CZH) . . . . . . 8:46:08 5. Federico Girasole (ITA) . . . . 8:50:24

Racing at 5,430 feet didn’t seem to bother Minnesota-based pro David Thompson, who stormed through the bike leg at 27.3 mph en route to a win at the appropriately named 5430 Long Course Triathlon. Reigning Ironman 70.3 world champion Samantha McGlone proved she’s just as dangerous in the mountains of Colorado as she is on the beaches of Florida by topping 2000 Olympian and Ironman star Joanna Zeiger for the win.

5430 LONG COURSE TRIATHLON Boulder, Colo.

Aug. 12, 2007 1.2-mile swim, 56-mile bike, 13.1-mile run

Women 1. Samantha McGlone (CAN). . 4:17:08 2. Joanna Zeiger (USA) . . . . . . 4:19:34 3. Melissa Ashton (AUS) . . . . . 4:23:31 4. Kate Bevilaqua (AUS) . . . . . 4:26:09 5. Susan Williams (USA) . . . . . 4:26:50

Aug. 11, 2007 1.5km swim, 40km bike, 10km run

Men 1. Matt Seeley (USA). . . . . . . . 1:54:03 2. Jeff Smith (USA) . . . . . . . . . 1:57:39 3. Trever Gray (USA) . . . . . . . . . 1:58:40 4. Joe Byers (USA) . . . . . . . . . 1:59:28 5. Brian Hadley (USA) . . . . . . . 2:01:04

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Debbie Berger

Women 1. Holly Walker (USA) . . . . . . . . 2:14:37 2. Eve Nelson (USA) . . . . . . . . 2:16:37 3. Suzanne Endsley (USA) . . . . 2:18:29 4. Janet Collar (USA) . . . . . . . . 2:18:33 5. Vicki Scates (USA) . . . . . . . 2:19:07

Amateur men 1. Eric Peterson (USA) . . . . . . 4:06:09 |

While Coeur d’Alene, Idaho, may be best known for the Ironman that comes to town each June, the “Scenic Challenge,” as the August Olympic-distance race has become known, has been rolling through the Inland Northwest for more two decades. A pair of speedsters from the mountains of Montana took top honors this year on Aug. 11. Matt Seeley blew by the men’s field on the bike, while Holly Walker made up for a big swim deficit with a blistering run.

Coeur d’Alene, Idaho

Amateur women 1. Tracy Stewart (USA). . . . . . . 4:32:32

T R I AT H L E T E

Coeur d’Alene Tri celebrates 23rd year

COEUR D’ALENE TRIATHLON

Men 1. David Thompson (USA) . . . . 3:49:38 2. Chris Legh (AUS). . . . . . . . . 3:51:48 3. Pete Jacobs (AUS). . . . . . . . 3:58:07 4. Cam Widoff (USA) . . . . . . . . 3:58:28 5. Paul Ambrose (AUS) . . . . . . 4:01:08

198

Amateur men 1. Tommy Nielsen (DEN) . . . . . 8:57:56

Courtney Johnson

Thompson bikes to win in Boulder while McGlone continues to roll

ASI Photo

Amateur women 1. Alexandra Woehrle (GER) . . 10:54:35

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T

HE FIRST-EVER XTERRA WAS HELD HERE IN THE MAGIC ISLES IN 1996 WITH ONLY 123 COMPETITORS. Now there are tens of thousands of athletes taking part in the fun, accommodated by the XTERRA Global Tour that boasts more than 100 races in 17 countries. The 12th annual XTERRA World Championship is the culmination of this international series, and dishes out a $125,000 in prize money to the world’s best athletes. At 9:00 a.m. on Sunday, October 28th, a maxed-out field of 600 racers will embrace the challenge of XTERRA’s most grueling course – and in the ensuing hours put their mental and physical toughness up against Mother Nature’s arsenal of sun, sand, water, kiawe, and lava. All the action will be filmed for a one-hour TV special, and you can log-on to XTERRAPLANET.COM for complete race coverage including in-depth feature stories, photo galleries, and up-to-the-moment race day news.

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‘07 DATE // RACE & LOCATION MEN’S + WOMEN’S PRO & AMATEUR WINNERS

THE RUGGED, ROCK-STREWN

Path to Paradise

An athletes’ journey to Maui is forged in dirt and determination. Their right of passage calls for swimming, mountain biking, and trail running in mystic environments like the Black Forest in Germany and the tropical jungles of Brazil, along scenic shorelines in Italy and atop the breathtaking Sierra Nevada range in the U.S. Discovering new places, experiencing unknown cultures, and gathering with kindred spirits around the world… IT’S THE XTERRA WAY.

SCHEDULE OF EVENTS FRIDAY, OCTOBER 26 XTERRA University - Swim Clinic with Julie Dibens and Seth Wealing // 9am XTERRA University - MTB Clinic with Mike Vine and Jamie Whitmore // 2pm

SATURDAY, OCTOBER 27 XTERRA Makena Beach 5k/10k Trail Run // 8am XTERRA University - Art of XTERRA with Candy Angle, Nicolas Lebrun, Conrad Stoltz, and Melanie McQuaid // 10am Night of Champions Dinner // 6:30pm

SUNDAY, OCTOBER 28 XTERRA World Championship Start // 9am Awards Dinner // 7pm Halloween Costume Party // 9:30pm

MAUI NO KA OI

T R A N S L AT E S T O

MAUI IS THE BEST

With 120 linear miles of shoreline and more miles of swimmable beach than any other Hawaiian island it’s no surprise that Maui has been voted “BEST ISLAND IN THE WORLD” by the readers of Condé Nast Traveler magazine for 12 of the last 13 years. Come see for yourself, and to learn more log-on to www.visitmaui.com. The Maui Prince Hotel is the official host hotel of the XTERRA World Championship. For reservations call 1-800-321-6284 and ask for the XTERRA rate, or e-mail Reservations@princehawaii.com.

2/17/07 XTERRA Argentina Championship // Cordoba M: Oscar Galindez/Nicolas Villavicencio W: Maria Soldedad Omar/Maria Alejandra Vazquez 3/17/07 XTERRA Saipan Championship // Saipan, NMI M: Olivier Marceau/Gary Mandy W: Renata Bucher/Mieko Carey 4/14/07 XTERRA New Zealand // Rotorua M: Tim Wilding/Graham Wadsworth W: Gina Ferguson/Laura Smith 4/14/07 XTERRA South Africa // Western Cape M: Conrad Stoltz/Tyronne White W: Michelle Lombardi/Alexa Lombard 5/20/07 XTERRA West Championship* // Temecula, CA (USA) M: Conrad Stoltz/Trevor Glavin W: Melanie McQuaid/Katrin Tobin 5/26/07 XTERRA Italy^ (European Championship) // Sardinia M: Olivier Marceau/Lars Fricke W: Eszter Erdelyi/Taryn Laurie 6/10/07 XTERRA Southeast Championship*// Pelham, AL (USA) M: Conrad Stoltz/Damian Gonzalez W: Jamie Whitmore/Tina Eakin 6/17/07 XTERRA East Championship* // Richmond, VA (USA) M: Conrad Stoltz/Matt Boobar W: Jamie Whitmore/Marion Summerer 8/18/07 XTERRA Denmark^ // Arhus, Jutland M: Ronnie Dietz/Thomas Mortensen W: Eszter Erdelyi/Kaja Polivkova 8/18/07 XTERRA Mountain Championship* // Ogden, UT (USA) M: Seth Wealing/Mike Champigny W: Jamie Whitmore/Jill Sorensen 8/25/07 XTERRA Brazil Championship // Ilhabela M: Mike Vine/Joao Carlos de Almeida W: Candy Angle/Aline Ribeiro Silva 8/25/07 XTERRA Japan Championship // Marunuma M: Nico Pfitzenmaier/ Toshiyuki Furuya W: Jamie Whitmore/Shoko Sato 8/25/07 XTERRA Austria Championship^ // Carinthia M: Nicolas Lebrun/Jorg Scheiderbauer W: Anna Baylis-Shelderbauer/Martina Wohinz 9/8/07 XTERRA Germany Championship^ // Titisee 9/8/07 XTERRA Costa Rica Championship // Playa Tambor 9/16/07 XTERRA UK Championship^ // Neath Valley, Wales 9/30/07 XTERRA USA Championship* // Incline Village, NV 10/28/07 XTERRA World Championship // Makena, Maui, HI *XTERRA America Tour ^XTERRA European Tour These XTERRA Global Tour Championship events qualified athletes to race in Maui where they join lucky at-large slot recipients. There were also nonchampionship XTERRA events in the U.S., France, Spain, South Africa, Brazil, Germany, Austria, Japan, and the Czech Republic.

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W

ith athletes from 30 countries mixing it up with Americans from all over the U.S. and da kine – Hawaiian-style locals, the atmosphere in Maui is epic, like Mardi Gras on mountain bikes with revelers dancing in the sand and sippin’ on mai tai’s. Way beyond just a race, those lucky enough to come to the party are treated to a carnival of activities… “ONO” DINNERS, the Night of Champions affair on Saturday and the awards celebration dinner on Sunday are simply delicious and complete with highlight videos and slideshows. Both are held oceanfront and under the stars at the magnificent Maui Prince. XTERRA UNIVERSITY, before the main event athletes can learn from the world’s best pros at free clinics focused on the Maui swim, bike, and run courses. CHAMPIONS FORUM, past pro winners get together to share their secrets for success and some really funny stories. XTERRA MAKENA BEACH 5K/10K TRAIL RUNS, friends and family can experience the famous world championship XTERRA run course on Saturday. PAUL MITCHELL, putting the Style in Lifestyle sports, our long-time sponsor hosts a hair cut-a-thon for charity on Sunday. THE LEGENDARY XTERRA HALLOWEEN COSTUME PARTY, after the awards dinner its time to let the spirits rejoice! DOUBLERS, Ironman Hawaii finishers that also qualified for XTERRA Worlds race for the Hawaiian Airlines Double award presented to pros and amateurs with the fastest combined times in the two events and looking ahead there’s a new double – dubbed the “Fire and Ice award” – that’ll be presented at the inaugural XTERRA Winter World Championship in Utah on March 8, 2008 for those with the best combined times in the summer & winter world championship races. XTERRA TV, more than 30 cameras will be in operation on raceday and all the footage will turn into a one-hour special produced by the award-winning TEAM Unlimited TV crew and broadcast across the U.S. via national syndication (see xterraplanet.com for airtimes).

L E A R N M O R E AT

XTERRAPLANET.COM OR CALL TOLL-FREE 877-751-8880

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Maui’s XTERRA course is a classic point-to-point covering 27-miles of unyielding terrain. Conditions change radically from year-to-year, diminishing the advantage to repeat competitors and perpetuating the course’s stature as the most intimidating in the series. Participants are not permitted to pre-ride the course so for newcomers, MOUNTAIN BIKE COURSE ELEVATION GAIN TABLE it’s read and react. The bike course is full of rockstrewn paths, gnarly golf ball sized gravel, short steep climbs, long go-forever climbs, hard packed lava, and deep, dusty silt. There’s more than 2,500 total feet of climbing, and one can never predict how hot it might be on race day. The reputation is brutal, and well deserved. Hawaii’s natural obstacles are unlike anywhere else on earth and out on the run more than a dozen different surfaces and Maui’s most stunning oceanfront scenery awaits competitors. Altitude (Ft) 2000 1800 1600 1400 1200 1000 800 600 400 200 0

2000 Altitude (Ft) 1800 1600 1400 1200 1000 800 600 400 200 0 0

2

4

6

8

10

Distance Miles

12

14

16

18

20

A.SWIM START @ MAUI PRINCE

B.HEARTBREAK HILL

C.CROSSROADS

D.NED’S CLIMB

E.OIL TANK

F.OIL TANK CLIMB

G.MAKENA BEACH

H.BLACK SAND BEACH

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SETH WEALING

OLIVIER MARCEAU

THE COMPETITORS

The professionals competing in Maui are the best-of-the-best in not only the world of XTERRA, but also the mountain biking, triathlon, and adventure racing communities. Some of the race favorites are pictured here and below is a list of last year’s winners and a tentative pro start list. ENEKO LLANOS CONRAD STOLTZ

As for the amateurs, they are the heart and soul of XTERRA – the true heroes of this sport. For them – the discipline, sacrifice, and courage it took to make it to Maui is the easy part. Juggling careers, family, and training is another story, and just by doing it each age grouper here is a champion.

2006 XTERRA WORLD CHAMPIONS Division PRO

15 - 19 20 - 24

NICOLAS LEBRUN

25 - 29 ROM AKERSON

30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64

MELANIE MCQUAID

65+ PCD*

Name Hamish Carter (3) Melanie McQuaid Kyle Kennedy Valeria Curridori Rom Akerson (2) Suzie Snyder Trevor Glavin Kim Hill Conrad Snover (2) Laura Home Calvin Zaryski Janice Fliegler Tim Johnston Barbara Alber (5) Tom Lyons Catherine Dunn (2) Ian Davidson, Jr. (5) Barbara Peterson (4) Kent Robison (2) Cindi Toepel (4) Peter Wood (6) Wendy Minor John Stover *Fouad Fattoumy

Physically Challenged Division

SUZIE SNYDER

JAMIE WHITMORE

SIBYLLE MATTER

CANDY ANGLE

JULIE DIBENS

Time 2:42:36 3:07:53 3:33:37 4:10:50 2:57:43 3:36:19 3:11:38 3:50:48 3:01:50 3:40:35 3:04:51 3:53:46 3:11:10 3:56:18 3:14:24 3:52:50 3:22:59 4:08:44 3:38:47 4:25:14 3:59:46 5:53:53 4:51:22 4:07:40

Hometown Auckland, New Zealand Victoria, B.C., Canada W. Vancouver, Canada Villacidro, Italy Costa Rica Colorado Springs, CO Salinas, CA Honolulu, HI Truckee, CA Santa Cruz, CA Calgary, Canada Carson City, NV Los Gatos, CA Dettingen, Germany Reno, NV Wellington, New Zealand Clemson, SC Berkeley, CA Reno, NV Littleton, CO La Jolla, CA Honolulu, HI Jackson, MI Honolulu, HI

(#) of XTERRA World Titles won

MEN’S PRO START LIST (tentative as of 8.27) ARG » Mario De Elias AUS » Jason Chalker, Chris Legh, Andrew Noble, Klayten Smith, Simon Thompson AUT » Robert Latschen, Martin Zois BEL » Jim Thijs CAN » Jordan Bryden, Peter Reid, Michael Simpson, Mike Vine, Luke Way CZE » Jan Kubicek ESP » David Henestrosa, Eneko Llanos, Hektor Llanos FRA » Nicolas Lebrun GBR » Sam Gardner GER » Ronny Dietz, Nico Pfitzenmaier, Jorg Scheiderbauer, Felix Schumann, Sascha Wingenfeld JPN » Taro Shirato MEX » Francisco Serrano NZL » Mark Leishman, Tim Wilding RSA » Lieuwe Boonstra, Conrad Stoltz SUI » Olivier Marceau USA » Jimmy Archer, Brian Astell, Andy Bigelow, Ryan DeCook, Lewis Elliott, Dominic Gillen, Brian Hughes, Ryan Ignatz, Tyler Johnson, Will Kelsay, John Koenig, Greg Krause, Josiah Middaugh, Nat Ross, Chad Seymour, Brian Smith, Jim Vance, Cody Waite, Seth Wealing WOMEN’S PRO START LIST (tentative as of 8.27) AUT » Anna Baylis-Scheiderbauer, Carina Wasle CAN » Melanie McQuaid GBR » Julie Dibens GER » Claudia Frank HUN » Erika Csomor, Eszter Erdelyi NZL » Sonia Hill, Jennifer Smith RSA » Michelle Lombardi SUI » Sybille Matter USA » Candy Angle, Cristina Begy, Linda Gabor, Kristy Lanier, Nicole Logan, Dara Marks-Marino, Amber Monforte, Shae Rainer, Sara Tarkington, Shonny Vanlandingham, Jamie Whitmore

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the style in lifestyle sports! GET YOUR HAIRCUT BY PAUL MITCHELL STYLISTS AND LEARN THE ART OF XTERRA FROM THE SPORTS LEADING PRO ATHLETES AT EACH OF THE XTERRA CHAMPIONSHIP VENUES.

www.paulmitchell.com XTERRA SPONSOR TEAM

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LIVE MORE

XTERRAGEAR ONLINE STORE

XTERRAGEAR.COM

check out all products to gear up for this season and for product details type style numbers in [search box] or call us at 1.866.880.4409 OUR PERFORMANCE PIECES ARE MADE IN THE USA USING TECHNICAL FABRICS FROM THE US AND ITALY

#82401 XT ONE-PIECE SUIT $90

#82201 XT TRI TANK $48 #82301 XT TRI SHORT $45

UNIQUE XTERRA DESIGNED ALL WAY STRETCH LIGHTWEIGHT PAD SUITABLE FOR MULTISPORTS STRATEGIC PLACEMENT OF MESH FOR VENTILATION AND BULK ELIMINATION DESIGN DETAILS WORK WITH BODY MOVEMENTS TO MINIMIZE CHAFING & ABRASION

#84040 WOMEN’S TRI TANK W/ FLOATING BRA $58 #84030 TBACK BRA $32

#82306 PANEL TRI SHORT $45

#7024 RACE CAP $22 #7026 VISOR BY SWEAT VAC $18

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INTERNATIONAL TRIATHLON & DUATHLON RACE CALENDAR

XTERRA TV SCHEDULE (November 2007) MARKET

STATION

DATE

TIME

SHOW

Albany, N.Y.

WTEN

10/21

noon

XTERRA Planet from Reno

Superior, Wis.

KBJR

10/14

noon

Nevada Passage

10/21

11:30 a.m.

XTERRA Planet from Nevada

10/21

12:30 p.m.

XTERRA Planet

10/28

11:30 a.m.

XTERRA Planet from Hawaii

10/28

12:30 p.m.

XTERRA Planet from Reno

Fresno, Calif.

KFSN

10/14

4 p.m.

Nevada Passage

Madison, Wis.

WMTV

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

10/14

2:30 p.m.

XTERRA Planet from Hawaii

10/20

2 p.m.

XTERRA Planet from Reno

Traverse City, Mich.

WGTU

SpeciaS Kona Event

Check your local listings to see an updated broadcast schedule for the award-winning TEAM Unlimited TV productions. For more information on the shows and a complete list of broadcast dates and times visit xterraplanet.com/television.

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@triathletemag.com or fax it to (760) 634-4110. Entries submitted before Aug. 31 have been included in the November issue. All entries that were submitted after that date will be in the December issue.

& 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.

nov07 tri ad:Layout 1

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smoothest balls. stiffest crank.

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CALENDAR

Please note that most XTERRA global tour events consist of approximately a 1.5K swim, 30K mountain bike and 10K trail run.

MOUNTAIN PACIFIC

11/09-11- San Francisco, CA—Treasure Island Triathlon. Tri-California. 1.5K S, 40K B, 10K R; .5K S, 20K B, 5K 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, 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.

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

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, news 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

PREVIEW OUR SAMPLE DIGITAL EDITION TODAY

triathlete-digital.com 210

T R I AT H L E T E

|

NOVEMBER 2007

|

T R I AT H L E T E M A G . C O M

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Registration opens Thursday, November 1, 2007 for the 2008 Philadelphia Insurance Triathlon Don’t be left out. Register early.

Register Online at www.phillytri.com Friday, June 20, 2008 Expo – Day 1

Saturday, June 21, 2008 Expo – Day 2 Sprint Triathlon Kids Duathlon Kids Fun Run

Sunday, June 22, 2008 Olympic Triathlon

A portion of the race proceeds benefit the Division of Oncology of The Children’s Hospital of Philadelphia (CHOP)

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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,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

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T R I AT H L E T E

|

NOVEMBER 2007

• Triathlons • Marathons • Duathlons • Ultra Marathons • Adventure Races • Winter Sports • Cycling Events • Swims • Training Clinics • Coaching Services |

T R I AT H L E T E M A G . C O M

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

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.

John Segesta/wahoomedia.com

CALENDAR

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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. TBF Racing: Bill Driskell, 5209 Blaze Ct., Rocklin, CA 95677; 916.202.3006; bill@totalbodyfitness.com; tbfracing.com. Team Magic, Inc.: Therese Bynum, Faye Yates; 205.595.8633; www.team-magic.com; races@ team-magic.com. Team Unlimited: XTERRA Series; 877.751.8880; www.xterraplanet.com; info@xterraplanet.com.

Time Out! Productions: Rich Havens, P.O. Box 543, Forestdale, MA 02644; 508.477.6311 (p); 508.477.6334 (f); timeout@ capecod.net; www.timeoutproductions.com. TriAthlantic Association: 410.593.9662; www.triath.com. Triathlon Canada: 1185 Eglington Ave., East Suite 704,Toronto, Ontario M3C 3C6; www.triathloncanada.com; 416.426. 7430 Tri-California Events,Inc.Terry Davis,1284 Adobe Ln., Pacific Grove, CA 93950; 831.373.0678, www.tricalifornia.com. Tuxedo Brothers Event Management: Don Carr, 317.733.3300; tuxbro@indy.rr.com; www.tuxbro.com. UltraFit/USA: P.O.Box 06358,Columbus OH 43206, 614.481.9077, www.ultrafit-usa.com. Updog Sports LLC. www.updogsports.com, info@updogsports.com. Vermont Sun Sport & Fitness: 812 Exchange St., Middlebury,VT 05753; 802.388.6888; www.vermontsun.com/ triathlon. html, vtsun@together.net. YellowJacket Racing: 6 Regent St., Rochester, NY 14607; 585.244.5181; www.yellowjacketracing.com, yellowjacketracing@hotmail.com.

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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

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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

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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

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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

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NATIONAL

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TO ADVERTISE HERE 800.677.0030

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Willow Glen Runner’s Supply San Jose 408.294.1522

MASSACHUSETTS

Salt Lake Running Company Salt Lake 801.484.9144

Ultimate Triathlon New York 212.399.3999

Belmont Wheel Works Belmont 617.489.3577 Landry’s Bicycles, Inc. Natick 508.655.1990

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Tucson 520.299.3465 Runner’s Den/Walking Room Phoenix 602.277.4333

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ILLINOIS Fleet Feet Sports Chicago 312.587.3338 Get a Grip Cycles Chicago 773.427.4747 Naperville Running Company Naperville 630.357.1900 Running Central Inc Peoria 309.676.6378 Smart Cycling Bike Shop Glenview 847.998.0200 Village Cyclesport Elk Grove 847.439.3340 Smart Cycling Bike Shop Glenview 847.998.0200

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PENNSYLVANIA

Beacon Stores Northfield 609.641.9531 Cycle Craft Parsippany 973.227.4462 Cyclesport Park Ridge 201.391.5291 Miles Ahead Sports Manasquan 732.223.0444

Aardvark Sports Shop Bethlehem 610.866.8300 Cadence Philadelphia 215.508.4300

RHODE ISLAND Camire’s Athletic Soles Wakefield 401.782.8353 East Providence Cycle East Providence 401.434.3838

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Try Sports Mt. Pleasant 843.849.9292

WASHINGTON Everyday Athlete Kirkland 425.821.4301 Redmond Foot Zone Redmond 425.556.0383 Runner’s Soul Spokane 509.624.7654 Speedy Reedy Seattle 206.632.9879 Super Jock and Jill Seattle 206.522.7711 Train or Tri Bellingham 360.647.8048 Triumph Multisport Seattle 206.328.4676

WISCONSIN Middleton Cycle & Fitness Middleton 608.836.3931 Yellow Jersey Madison 608.251.3189

CANADA ALBERTA The Runner’s Den Red Deer 403.341.4446 Way Past Fast Calgary 403.202.1030

TENNESSEE

BRITISH COLUMBIA

R3, Running, Racing, Relaxing Clarksville 931.233.1808 Fleet Feet Sports Knoxville Knoxville 86.675.3338

La Biciletta Vancouver 604.872.2424 Ray’s Sports Den Penticton 250.493.1216 Speed Theory Vancouver 403.202.1030

TEXAS Austin Tri-Cyclist, Inc. Austin 512.494.9252 John Cobb’s Bicycle Sports Austin 512.472.5646 Richardson Bike Mart Richardson 972.231.3993 Run On Dallas 214.821.0909 The Bike Shop Wichita Falls 940.322.7301

UTAH

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NEW BRUNSWICK Tri-Athlete Authentic Fitness Fredericton 506.455.7946

ONTARIO Enduro Sport North York 416.449.0432 Runner’s Choice Kingston 613.542.2410 Runner’s Life Peterborough 705.876.8960

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Searching for Tom Warren By Scott Tinley

I

I met a guy recently. He said he was an athlete, a “long-distance specialist” was how he put it. I don’t remember his name, but his hair was the color and texture of straw and his personality was the same—shiny at noon and dull after dark. He reminded me of a sun-faded photograph that sits in the windowsill of your grandmother’s town home, never collecting dust but unable to avoid the attention of solar radiation. I tried to like him, but he appeared to be living in his own reality TV show. And I just didn’t feel like watching. I met another person some years ago who failed to label himself but led on that he’d be inclined to partake in “that whole new multisport thing.” I’m not sure what it was, but I was intrigued by the obvious ambiguity of the dark clothes and light skin, the heavy boots and feathery laughter. I bought him a beer. Asked questions and received odd answers. This sport has introduced me to many people, some famous, some infamous, some just regular sportsmen. Some were the types to espouse their philosophy on a bumper sticker. Others you’d ride with for five hours and not know their true gender. And even though the people I remember from the ’70s stand out from those in more recent decades, that has as much to do with my memory of them as their own iconoclasm. The number of triathletes worldwide is reaching seven figures by now; a level that challenges any attempt at demographic typecasting. At those levels, sewing any mass common thread is a leap—a million people, a million types. But there must be some familiar fabric to our wants if not our needs. We are all slippery when wet and mostly for recreational use only. Risking

the oppression of a stereotype, what might be said about our collective tendencies? The common denominators that count us endurance athletes? By anecdotal observation alone, is there mutuality to our tribe of triathletes? Consider the traits, both good and bad, that seem familiar: We can be selfish with our time; possessed with a single-minded inward focus; preening and vainglorious in our outward display. Maybe we like our toys too much and carry too little concern about skin cancer. We have a history of neon spandex, mullets and tasteless tattoos. But we can also challenge any notion of “can’t” and use our expanded energy to enable those faced with life’s hurdles. We have contributed to society in our various roles. We tend to like other athletes. We know how to party after a race. We are inspirational. Mostly though, and I can’t prove it, we appear to be looking for something greater in our lives through sport. For over 30 years now there has been a cadre of dentists and sales clerks and welders and loan brokers and students and shop-keepers who emerge from the seams of their chosen professions on Wednesday afternoons and Sunday mornings and, though they might not be able to define or spell it, look for and find something called transcendence—that intangible feeling that what you are doing is actually moving you someplace other than where you are. Maybe it’s a bit of a romantic notion but I like to think of endurance athletes as modern gypsies who can be cunning and driven but whose passion for life takes them well beyond the physical and mental confines that others are imprisoned within. We are restless bordering on frenetic. We might consume a lot but we are just as apt to give. We are the same but different. We are many things, but we are not Thoreau’s mass of men living in states of quiet desperation. People say we can’t jump or think laterally. And that may be true if your training lands you in a linear world. But by virtue of its very definition multisport offers you the chance to multiply and divide your sporting interests. And fortunately there is still some fluidity to our self-identification. An Ironman does not an off-roader make. If nothing else, triathletes are like a bunch of grown-up kids on a grand scavenger hunt. Each ride or run might offer you an experience that goes into your pocket and when dumped on the floor back at the party what you remember is not the pain or the benefit or who got to the top of the hill first but something individual and personal that came with the trip. And only you can know what that is and what you’re supposed to do with it. ST

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. 224

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John Segesta/wahoomedia.com

Publication Mail Agreement #40683563: Return Undeliverable Canadian Addresses to Triathlete Magazine, 328 Encinitas Blvd Suite 100, Encinitas, CA 92024

TINLEY TALKS

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Becky Lavelle

2006 Escape from Alcatraz Champion USA Triathlon National Team Member

YOUR RESULTS ARE OUR MOTIVATION TOO. IT’S PERSONAL. Our innovative RaceDri™ technology is much more than a quick drying fabric engineered for the specialized rigors of a Multi-Sport athlete. RaceDri is built for the total body, with the total athlete in mind. Constructed with a hydrophilic cationic polyester/Lycra® blend, water wants nothing to do with it, or you, come race day. Water and sweat are transported away from the skin with a unique and innovative moisture management system that makes the transition from water to land effortless. DESIGNED TO ASSURE POWER, SPEED AND COMFORT. THE 2007 MULTI-SPORT COLLECTION. WWW.TYR.COM

© 2007 TYR Sport Inc. All rights reserved.

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