2008-01 Triathlete by Alejandro Piñeiro

J285_cover_ce_rr_tj.qxd:Layout 1

11/7/07

10:43 AM

Page 1

2007 HAWAII IRONMAN COLLECTOR’S EDITION GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE

McCORMACK

N O. 2 8 5

J A N U A RY 2 0 0 8

NAILS

HOW

ROOKIE

30+

INTERBIKE GO-FAST TOYS

MARK ALLEN’S 2008 SEASON PLANNER

WELLINGTON UPSET THE FIELD

BUILD

PEAK POWER

triathletemag.com

ON THE BIKE

2007 FORD IRONMAN WORLD CHAMPION

CHRIS McCORMACK

$4.99 / Canada $6.99

Project2

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11/7/07

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AVIA Congratulates Chris & Chrissie on a Great Time in Kona

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Project2

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ENDURANCE SPORTS TRAINING

AVIA.COM

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Try out the AVI-LITE II Cantilever®. Press here.

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The AVIA Cantilever® System. Triathlete Inspired Since 1979.

ENDURANCE SPORTS TRAINING

Built into all AVIA running shoes, the Cantilever® system is engineered with a unique geometry. The carved out midsole material in the heel area creates a concaved sole which makes for accelerated transitions and contributes to a shoe that is one to two ounces lighter in each respective foot-type category. Delivering greater stability, shock absorption, and increased energy return, it is a timeless and extremely effective technology. The Cantilever® System — since 1979.

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CONTENTS No. 285

168

JANUARY 2008

DEPARTMENTS FIRST WAVE

COLUMNS XTERRA ZONE | 172 BY ALEX WHITE

| 20

“OUT AND BACK”

BIKE OF THE MONTH | 174

B Y J O H N S E G E S TA

B Y J AY P R A S U H N

| 22

“XTERRA MAUI”

GEAR BAG | 176

BY RICH CRUSE

BY BRAD CULP

STARTING LINES | 24 B Y M I T C H T H R OW E R

RACE CALENDAR | 186

EDITOR’S NOTE | 26

TINLEY TALKS | 200

B Y T. J . M U R P H Y

BY SCOTT TINLEY

172

MAIL CALL | 28 CHECKING IN | 33 News report; IndusTri; Medically speaking; Second take; Training tip; Reality check; 70.3 series; Review; Selection; Beijing countdown; Point-counterpoint; Pro bike; Gatorade athlete; On the Web; Triathletemag.com poll; Cadence Kona Challenge; Crash-test dummy; Industry profile; NA Sports; Winter tri scene; Club profile; Travel talk; Light read; Looking back

AT THE RACES | 178 Toyota U.S. Open Triathlon, Longhorn Tri Festival and more

TRAINING LAB RABBIT | 153 B Y M A R C E VA N S

LANE LINES | 158 BY ABBY RUBY

THE BIG RING | 160 B Y M AT T F I T Z G E R A L D

ON THE RUN | 162 B Y L A N C E WAT S O N

SPEED LAB | 164 BY TIM MICKLEBOROUGH

DEAR COACH | 166 B Y R O C H F R E Y & PA U L H U D D L E

T R I AT H L E T E

JANUARY 2008

40 |

TRAINING FEATURE | 168 B Y D AV E S C O T T

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

COVER: IRONMAN WORLD CHAMP CHRIS MCCORMACK PHOTO BY JOHN SEGESTA

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KEEP ON PLAYING

™

iPOD MEETS iCONTROL FROM TIMEX. WIRELESSLY CONTROL YOUR iPOD ON YOUR WATCH. DON’T SLOW DOWN. DON’T STOP.

and www.sportsauthority.com

Available at

©2007 Timex Corporation. iPod is a trademark of Apple, Inc. registered in the U.S. and other countries. *IRONMAN and M-DOT are registered trademarks of World Triathlon Corporation. TRIATHLON and TIMEX are registered trademarks of Timex Corporation. ICONTROL is a trademark and INDIGLO is a registered trademark of Indiglo Corporation in the U.S. and other countries.

iControl for iPod.

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Congratulations to Chris McCormack, Chrissy Wellington and the 599 other competitors who swam in the blueseventy pointzero3 at the 2007 Ford Ironman World Championship www.blueseventy.com

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coming soon for 2008

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Photo credits: Chris McCormack credit moxey/digitaltriathlon.com Craig Alexander and Samantha McGlone credit segesta/wahoomedia.com

Carbon X 1.5 (at a miniscule 840 grams) The aerobar that dominated the most demanding Ironmanﾂｮ of all窶適ona.

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Would you like to ride the aerobar that these top pros ride? Now you can. The Carbon X 1.5 aerobar is a perfect blend of light weight, comfort and aerodynamics. Try some yourself and find out why more Ironman速 athletes choose Profile Design aerobars.

World-class components since 1988. www.profile-design.com

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CONTENTS No. 285

JANUARY 2008

FEATURES UP FOR GRABS | 66

Veteran Chris McCormack and rookie Chrissie Wellington prove the Hawaii Ironman is anyone’s game BY THE EDITORS

INTERBIKE UNCOVERED | 106 The top new gear for 2008 from the show floor in Las Vegas B Y J AY P R A S U H N A N D B R A D C U L P

AMERICA’S GOLD-MEDAL GIRL? | 120 Triathlete catches up with Beijing Olympian Laura Bennett BY BRAD CULP

BUILDING YOUR YEAR | 124 Get on the Grip’s plan for a great 2008 BY MARK ALLEN

T R I AT H L E T E

JANUARY 2008

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

B 6 3 1 = ; > : 3 B 3 = 4 4 3 @ 7 < 5 B 3 @ ; A / @ 3 7 < / < = 4 4 3 @ 7 < 5 > : / < /D/ 7 : / 0 : 3 4 @ = ; A > = < A = @ 4 7 : 3 < = 1 2 $ & A > = < A = @ ( " 4 7 @ A B /D 3 < C 3 : :1 1 = / : 3 F 7 1 = 5 @ = C > : :1 # 3 / A B # & B 6 A B @ 3 3 B < 3 E G= @ 9 < G # #

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FIRST WAVE

T R I AT H L E T E

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

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Out-and-back By John Segesta Craig Alexander, left, and Michael Lovato cross paths in the energy lab on the marathon at the Ford Ironman World Championship on Oct. 13. Please turn to page 66 for Kona coverage. T R I AT H L E T E M A G . C O M

JANUARY 2008

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FIRST WAVE

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Grinding it out By Rich Cruse 2007 XTERRA world champion Conrad Stoltz powers to his third win in Maui. South Africaâ&#x20AC;&#x2122;s Stoltz dropped most of his competition on the punishing bike course before capping his effort with a 45:11 run. For more XTERRA coverage, please turn to page 178. T R I AT H L E T E M A G . C O M

JANUARY 2008

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STARTING LINES

The Road from Kona

No.285 • January 2008

T R I AT H L E T E

JANUARY 2008

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

Courtesy of Mitch Thrower

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 Assistant Managing 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 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 Courtesy of Mitch Thrower

On the airplane as you make your way home from the Ford Ironman World Championship, people ask you the question, as they eye your official Iron garb. “Did you do the race?” You’ll nod, feeling a hint of what astronauts returning from the moon must’ve felt upon returning to earth. Almost immediately after asking you the question, many will tell you about their workout program and how they would love to do the race but how they just can’t swim, or how they have always wanted to do a triathlon. You’ll encourage them to try one. As the plane lifts off you’ll look down to the lava fields where you were running just days ago. In your heart, you say to the island, “I’ll see you again.” With the movie you’ve already seen droning away on the drop-down LCDs, your impressionistic memories of the race unspool a far more engaging narrative. The small-town optimism of the parade, the heart-tugging banquet videos with high emotion, high-definition shots of the 70-plus athletes crossing the line. The new friends you met sipping coffee at Catamaran Café in Kailua Bay, the hilarious stories at Huggo’s and the anonymous fellow Iron-pilgrim who offered comforting words of encouragement during a moment of despair in the Energy Lab. And what a day of shining peaks and foreboding valleys, humor and fear. You remember the little kid who eagerly held out water and really wanted to be the one you selected to take water from at the aid station. And you’ll never forget your friends in front of Lava Java who were screaming and waving signs with your name on it—strengthening you before you left town for the self-doubt of the Queen K. The memories and feeling blur together. You remember the feeling of the headwind on your way to Hawi and the tailwind on the way back. You remember the sound of the beep, beeeeep of the timing mats as you passed over them, as you thought of all of the people back home tracking your race on Ironman.com. As the flight attendant serves you something creamy, you remember finding your friend on the race course and trying to keep up with her on the run, yelling “Go Melissa!” as she pulled away. You recall the feeling of bliss that simply yelling encouragement to someone during the race created in your soul. You remember the hill on Palani and how cool it was to climb with the cheering crowd closing around you as if you were in the Tour de France. As the captain asks that you put your seatbelt on, and the plane hits some turbulence, you are jolted out of your reverie and suddenly remember you’re going home. You are on your way back to the real world where not everyone is fit, nor swims, bikes and runs as often as possible. You are on your way back to the rest of the things that make up your life. You smile because you have a dramatically different perspective on all the everyday things that make up a life in full and make your chosen passions possible. When you get up and walk down the aisle of the plane, you feel the muscular echo of Ironman in the happy soreness within your body. You are on the road from Kona, Train Smart, and you are now stronger, calmer and more confident than you have ever been in Mitch Thrower your life. mthrower@triathletemag.com

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

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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When Chris McCormack crossed the finish line this year in Kona, the clock said 8:15:34. Add in the seven years it took Macca to get there, and you may recall that Mark Allen made his first bid for a Hawaii win in 1982, setting him on a seven-year journey to his first title in 1989. Ironically, after McCormack finished second to Germany’s Normann Stadler in Hawaii in 2006, he had a chat with the one man in the world who could empathize with his frustration: Mark Allen. In an interview given the day after his Hawaii win, McCormack detailed the guidance Allen had provided him in his preparation for the 2007 race. “At the finish last year, Mark said to me, ‘You’re almost there.’ He said he had the same self doubts as I was having. He knew what I was going through.” “He told me I would have to deal with my demons,” McCormack continued. “I had to get everything in my life right.” McCormack put together a list of worries hanging over his head. He spent the year training but also making repairs to his life and bringing things into balance. When he started Hawaii in 2007, he did so with the knowledge that he had dealt with his demons: fear of failure, self-doubt. 26

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“I could win Ironman Australia, but I really began to question myself when it came to Kona. I really began to wonder if I would ever have what it took.” With renewed peace of mind, McCormack took another shot at the title that has eluded him throughout this decade. In the Sport and Spirit workshops that Allen conducts with Brant Secunda, a shaman based in Santa Cruz, Calif., Allen details his story of battling self-doubt in the midst of his quest to beat Dave Scott and win the Hawaii Ironman. After breakdowns and blowups of every type imaginable, Allen was just about to fold when he took the approach that he had counseled McCormack to follow. When McCormack made his way through the spirited throng holding tight around Ali’i Drive, he crossed the finish line and made eye contact with Allen. “I saw Mark, and we exchanged a look,” said McCormack. “It had been a year since I first talked with him about it. When I saw him after I won, we both just knew.” Incredibly, the 2007 Ford Ironman World Championship worked a fierce sort of magic over the controversy that began after the 2006 race when McCormack and Stadler got into a shoving match after Stadler accused Macca of drafting. McCormack was a new man. Those of us following his career from the 1990s recall how he has never been shy about speaking freely and using the media to try and get into the heads of his competitors. We recall his overconfidence in stepping up to the Ironman distance, and the rolling eyes of past veterans who knew what he had coming to him. We watched him implode year after year, and the one thing you had to respect was that he kept coming back. Now, with victory in hand, we were able to listen to him speak, with great sincerity, of his appreciation and respect for Stadler, Craig Alexander, Torbjorn Sindballe and all the other racers who pushed him past a pain threshold he says he’s never experienced. After the awards, those present talked emphatically about how wonderful McCormack’s speech was. We may never have imagined it during the bigmouth years, but McCormack is one of the finest champions the race has ever produced. One way or another, the Hawaii Ironman is able to get to the bottom of it all.

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John Segesta/wahoomedia.com

EDITOR’S NOTE

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MAIL CALL As a beginner triathlete this year, I rely on Triathlete magazine, along with the experience of others, to discover what methods work for me. I was surprised that Chris Jannuzzi’s (Mail Call, November 2007) bold act of vandalism of another athlete’s equipment at Vineman 70.3 appeared in Mail Call. Perhaps the editors are hoping that the race director will read this admission and ban him from future Vineman events? This was my first Ironman 70.3, and my husband was a volunteer in T2. All duct tape was removed Saturday morning by volunteers as it was confusing to athletes where they were supposed to rack their bikes. If Mr. Jannuzzi had returned to T2 that afternoon to recheck everything, he would have noticed that. Two racks also collapsed in one section, which caused the unintentional relocation of people’s gear. I suspect others may want to say hi at the next race to discuss this matter with him. Cindy DeMarco Orange County, Calif.

As the debate continues (Pointcounterpoint, November 2007) over whether families should be permitted to cross the finish line along with athletes, I wonder if a simple solution can be put in place. I think a staging

Fair-play debate continues

Your Editor’s Note in the September 2007 issue, entitled “Bum rap,” about the drafting debate, was much appreciated. There is another aspect in the interminable debate that is never raised. Another reason for the violations should be obvious: It is very difficult for the culprit to judge whether or not he is in the drafting zone. Ask any USCF road racer and he will tell you that if you are holding onto a pace line you want to get your tire within half a wheel length of the bike in front of you. If you are one meter back, you are in the process of being dropped. There is some effect further back (if there is no crosswind), but it is negligible. And does anyone realize that a field of 115 racers, not a particularly large field, would have to be spread out over half a mile for everyone to be draft-legal? The solution to the USAT drafting dilemma is elementary: Just make the rules reasonable, in accordance with aerodynamics, easy to judge and, therefore, enforceable. Reduce the drafting zone from seven meters to one bike length, which is easily judged both by the competitors and the officials. And while we are at it, reduce the width of the drafting zone from one meter to half or a third of a meter as a safety measure. Why force the overtaking rider into traffic? Patrick J. Roache Socorro, N.M.

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area should be created before the finish line where athletes can join up with their families. A volunteer should act as a traffic cop and send the families so as not to interfere with an individual athlete. The athletes with their families may need to wait a bit for an opening, but that would be their decision ahead of time. This way the individual can enjoy the glory of the finish line without worrying about congestion and a family can share in the experience that they all have supported for many months leading up to the race. Judy Rupp Bethesda, Md.

The power of sport

I have wanted to write this for a year and finally gathered the courage. It means a great deal to me to share this story with the triathlon community and remind them of the value of our sport. In December 2005, 10 days before Christmas, my younger sister, a triathlete, water-polo player and collegiate swimmer, was leaving work and was hit by a car while walking across the street. She was 32.5 weeks pregnant with her first child. Her son, born by emergency c-section, lived in an incubator while his mom lay in a coma with a severe brain injury. The accident turned our lives completely upside down. Despite eating regularly, I couldn’t keep the weight on. With the combination of long vigils at my sister’s bedside, helping my family with daily logistics of living and frequent trips to New Jersey from California, I stopped training entirely.

John Segesta/wahoomedia.com

A solution to the family-finishes debate

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MAIL CALL By February, my sister had awoken, been moved to a facility that specialized in severe brain-injury rehabilitation and her son was now living at home. But my sister’s journey of dedication, hard work and focus was just beginning. And what I learned from her journey inspired me to begin my own. I began running again to feel like I had control of something and to feel strong again. I didn’t plan on triathlon because I didn’t think I’d have the stamina to finish. Accompanying my sister to cognitive- and physical-rehab appointments in the facility at once broke me down and, yet, served to inspire me. As we crafted simple goals for her to stare at on a huge wall chart in front of her bed I observed her struggle, fight and hope in trying to reach them on a daily, sometimes hourly, basis. In this I found more strength to continue in what I thought to be a menial goal in comparison: to race a halfIronman in Hawaii, where my fascination and commitment to triathlon first began in 2001. In December 2006, one year after my sister’s accident, I decided to register for the Ford Ironman 70.3 Hawaii. My sister slowly improved, learning to eat, talk and walk again, to interact with her son, her husband and her family again. Ultimately she was nominated for and won the Human Spirit Award at the rehab facility for her perseverance, strong will, dedication and the inspiration she provided to other patients (and doctors and therapists). From this, I, her older sister, drew strength, discipline and focus in my 2007 training plan. I let her guide me on the last 400 meters of a 10K trail race, during the boring training

miles in the pool and the hill repeats on the bike. And, in my race in Hawaii, despite a foot injury that kept me off my foot for the entire week before the race and forced me to throw a hobble into my 13.1-mile run, I cried the last mile thinking of her and what I was about to do. I cried because of the power of the sport, my husband who stood by me during my deepest, ugliest moments and long training days (sometimes those were one in the same) and the athletes who got me to this crazy place. I cried because triathlon had saved my sanity and my passion for life. And this drug called triathlon, the drug I indulge in with thousands of others, and the only one it seems my sister cannot be prescribed, is the one I continue to hope we can one day experience together. Tanya Maslach San Diego, Calif.

The new look of Triathlete

I just read T.J.’s editorial (Editor’s Note, November 2007) and wondered about the new look. Would I be able to tell the difference? I turned the page and, amazingly, just as he said, it was bolder and clearer than I had ever before seen Triathlete magazine. The print jumped right out at me! Then I realized that in deference to my recent 50th birthday I am using my reading glasses with the magazine for the first time. I can’t see the TV now, but the print is bold and clear. Keep up the good work. Donna Smyers Adamant, Vt.

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SUB HEADING

CHECKING IN

John Segesta/wahoomedia.com

CHECKING IN

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NEWS ANALYSIS

Ironman, Kailua-Kona share history, growth By Brian Metzler

Thirty years ago, Kailua-Kona was a small beachside resort town without much of an identity for international tourists. It was a nice place to hang out, but it didn’t have nearly the star power of Waikiki, Wailea, the Ne Pali Coast or other Hawaiian attractions. Of course, that was before a few hundred Speedo-clad endurance fiends began invading Kailua-Kona every October for the Ironman Triathlon. “There was one traffic light, no McDonald’s and not a lot else,” recalls Rocky Campbell, owner of Trojan Lumber, who moved to Kona in 1972. “The only big thing back then was a billfish tournament every year that brought a few people into town. But it was a really small town back then. If you lived here, you knew everybody.” It’s still a friendly place and the billfish tournament is still a hit, but things have changed. Since Ironman was first held in Kailua-Kona, in February 1981, the town has grown from a small seaside resort of about 7,000 people to a thriving international destination with more than 32,000 local residents. The Ford 34

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Ironman World Championship might not have put the city on the map, but it certainly helped shape its worldwide image as a fascinating place to live, vacation or race. “We like the exposure our little town gets globally from the race, and the economic impact is important as well,” says Vivian Landrum, executive director of the Kona-Kohala Chamber of Commerce, who formerly worked and volunteered for the race. “What I really like is walking down the street during the week of Ironman and hearing five different languages being spoken in the span of 10 minutes. It brings a new dimension to our town.” It was Kona's largely undeveloped nature that put the Ironman there in the first place. The original 140.6-mile race started on Oahu in 1978, but by the end of the 1980 event, then race director Valerie Silk knew it was already too big for Oahu’s busy roads and bustling population. She and Kona Surf Hotel manager Robert Herkes, who went on to become a state legislator, agreed to move the event to Kona in 1981.

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The Big Island of Hawaii has the fastest-growing population among the state’s six primary islands, increasing by 15 percent since 2000 to 171,000 residents last year. And Kona has become a more prominent city, growing from 25,000 to 32,000 residents during the same time. Hawaii County economists expect that growth rate to increase over the next 10 years. While some businesses are forced to close along the course on race day, Ironman is generally a huge benefit to local businesses. A study by Hawaii’s Department of Business, Economic Development and Tourism estimates that Ironman generates more than $20 million in direct sales from out-of-state visitors each year. At a time when occupancy might otherwise only be 50 percent, most Kona hotels are sold out for a week or more during the Ironman. Local grocery stores double their average weekly sales, especially for items like bottled water, pasta, energy bars and fresh produce, and restaurants receive a huge boost in revenue. The race has grown, too. What started as a race for a few dozen athletes has mushroomed into a world-championship event for 1,800 of the fittest athletes in the world. Yet even though it’s become the Super Bowl of triathlons, many aspects of it still have to be produced the same as they were in the mid-1980s. “We’re still working with the same pier,” says Campbell, Ironman’s volunteer director of construction. “Most of the events of this magnitude start weeks in advance with their setup and do whatever [they] want. But we can’t do that. We basically set up Thursday at noon and then everything is gone by Sunday at noon. It’s pretty intense, but that’s how it has to happen.” Kona hasn’t yet become an overdeveloped high-rise community like Waikiki, but it’s not the same sleepy little town it used to be. The city’s growth, in conjunction with the growth of the race, makes it harder and harder to stage the event every year. Closing Ali'i Drive, Kuakini Road and Queen K Highway has a bigger impact on local residents, tourists and public safety every year. And it takes about 7,000 volunteers—mostly locals—to make it happen. It’s not imminent by any standards, but what would happen if Ironman ever left Kona for somewhere else? “It would be devastating,” Campbell says.“I know they have no desire to move it anywhere. Why would you? This is Kona. This is where everyone wants to come.”

John Segesta/wahoomedia.com

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INDUSTRI

superb manufacturing capability. We look forward to bringing both successful companies together and synergistically delivering a growing strategic range of products to our customers.” The current high-tech Indianapolis location will remain the manufacturing center for Zipp wheels and components.

Michellie Jones switches to San Marco 2006 Ironman world champ Michellie Jones has made a saddle switch to the Selle San Marco Glamour. “First day I put the Glamour on, I couldn’t believe it,” she says. “Five-and-a-half hours on my first day and I loved it! I feel like I can get more power. More than that, it’s comfortable.” For questions about the Aspide Glamour women’s saddle, contact Sarah Rawley at Velimpex Marketing, Inc. at sarah.rawley@velimpex.com.

Spring training in Spain with EuroCycler EuroCycler kicks off its sixth season in March 2008 featuring spring training camps for road cycling and triathlon on the Mediterranean coast. EuroCycler offers athletes of many levels the opportunity to train under the guidance of triathlon coaches Olaf Sabatschus, Andrea Brede, Denny De Priest and others. “On daily training rides along the scenic Mediterranean, our guests join

SRAM and Zipp unite SRAM and Zipp have signed a nonbinding letter of intent for SRAM to acquire Zipp. The acquisition is expected to be complete this winter. Stan Day, CEO of SRAM, says, “Zipp is a great company and respected brand with a strong management team, advanced technology and

MEDICALLY SPEAKING

Cold-weather training

By Dr. Jeffrey Sankoff, MD, FACEP, FRCP(C) With the coldest, darkest part of winter looming, many triathletes put up with all manner of obstacles to train outdoors. While cold-weather training has many benefits for both the body and the soul, consideration must be given to the potential health hazards involved. Prevention is easier than the cure, so a few minutes of planning may be all you need to avoid a lengthy recovery period from injury. First, consider proper clothing. Training outdoors during winter requires warm clothing that does not impede activity. Layering is 36

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dozens of European guests and swap training tips with all levels of athletes,” says Richard Debrot, president and CEO of EuroCycler. “Individual needs are catered to with a complete package and a structured athletic program.” The seven-day camps address individual training needs with biomechanical and physiological tests, gait analysis, underwater swim videos, cycling efficiency and nutrition. The venue in Spain is a beach resort with pools, a spa, gym, massage services and bike mechanics. All-inclusive packages start at $1,800 per person, per week. For more information, visit eurocycler.com.

John Segesta/wahoomedia.com

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Beijing to host 2011 ITU worlds The International Triathlon Union announced Beijing, China, will host the 2011 BG Triathlon World Championships. The announcement was made after the venue’s successful hosting of the 2007 BG Triathlon World Cup, the test event for the 2008 Olympic Games. At the closing banquet, ITU president Les McDonald signed the agreement with the city’s vice-mayor. “To be able to offer the thousands of elite and age-group athletes that compete in the world championships the opportunity to race on the same course as the Olympics is a great thrill for us,” says ITU’s director of World Cups and world championships Sheila O’Kelly.

ideal as it allows for items to be removed or added as conditions or exertion change. Always wear wicking materials close to the skin as moisture-laden clothing loses its ability to insulate. Warm gloves and socks are a must in order to prevent potential frostbite to the fingers and toes. Since the head is the source of most heat loss, a hat is an ideal way to control your temperature. Second, consider road conditions. Ice and snow may make footing or wheel traction treacherous. The use of trail shoes and, when biking, knobby or studded tires is recommended. Finally, winter training generally means training in the dark, and this means increased danger from motorists who may not see you. Remember to make yourself as visible as possible by employing light-colored outerwear with ample reflective material. Train hard, train healthy.

Courtesy EuroCycler

11/5/07

John Segesta/wahoomedia.com

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” The Predator” Justin Daerr, Pro Triathlete

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SECOND TAKE

Paul Baker

CHECKING IN

The inaugural Vietnam International Triathlon was held in Hoi An, Vietnam, on Aug. 11, 2007.

John Segesta/wahoomedia.com

TRAINING TIP

Develop a winning culture By Troy Jacobson

Have you ever noticed how some athletic teams seem to have winning seasons year after year while others are either inconsistent or have back-to-back losing seasons? A couple of good examples are the New York Yankees and the New England Patriots. These teams have consistently been to the playoffs or championships in the past decade. The reason these teams win so often is because winning is part of their corpo38

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rate and team culture. Because of their rich history of success, everyone involved in the organization believes they'll win no matter what. Itâ&#x20AC;&#x2122;s almost as if the belief that they'll win, no matter what the challenges, becomes a self-fulfilling prophecy and the results speak for themselves. As an endurance athlete, you too can develop a personal winning culture. The foundation of confidence is created by your preparation, dedication and hard work in training. The more energy and time you spend in preparing your body and mind for racing, the better of you'll be on race day. For example, your century rides and 20-mile training runs are crucial foundation workouts to build confidence

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for the Ironman distance, whereas running hard mile repeats on the track will build your confidence for a 10K. In a similar vein, you can cultivate a winning attitude by getting adequate recovery from hard workouts and adhering to a high-performance diet every day. By doing things in your everyday life that support your desire to be the best you can you're creating an attitude of success that will carry over to your race results. Athletes who do not pay attention to the small details never race to their potential and are always mediocre. Troy Jacobson is a former pro triathlete and top coach. Learn more at coachtroy.com.

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REALITY CHECK

Is chocolate milk the latest super-recovery drink? By Troy Jacobson

Chocolate lovers rejoice! In an article written in a recent issue of The American College of Sports Medicine Health and Fitness Journal, Stella Lucia Volpe, Ph.D., R.D., L.D.N., FACSM, wrote about some interesting research on the topic of recovery drinks and compared them to lowfat chocolate milk. A 2006 study by James Karp, M.S., et al published in the International Journal of Sports Nutrition and Exercise Metabolism, discovered that athletes who ingested chocolate milk immediately after intense training “Reported a significantly greater time to exhaustion (minutes) and a significantly greater total work output (kilojoules) as compared with (a popular) carbohydrate-replacement drink.” Nine trained cyclists were put through four sessions of exercising to

exhaustion over a period of four weeks, while consuming different types of fluids (including chocolate milk) after each session. The results of these sessions “Demonstrated the ability for athletes to use a common and inexpensive food (like chocolate milk or Gatorade) to aid in recovery.” It was also shown by Dr. Luden et al (International Journal of Sports Nutrition and Exercise Metabolism 17(1):109-123, 2007) that “adding protein and antioxidants to a carbohydrate beverage could help to decrease muscle soreness, which also could help with recovery.” The bottom line is that sports nutrition is critical if you wish to train effectively day after day. Immediately after your workouts, you should consume a fluid that aids in rehydration and offers some protein for rebuilding broken-down tissues. Troy Jacobson is a former pro triathlete and top coach. Learn more at coachtroy.com.

John Segesta/wahoomedia.com

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70.3 SERIES

Boise to host newest Ironman 70.3 By Brad Culp

It’s safe to say the Ironman 70.3 series has been a hit. What started with a

little more than a dozen races has grown into a 28-race series in just two years. Last fall, new events were announced for Canada; South Africa; Chile; Boise, Idaho, on June 1, 2008; and Providence, Rhode Island, on July 13, 2008. Although the Boise race is a new addition to the race calendar, long-dis-

CHECKING IN tance triathlon is no stranger to the potato-growing capital of the U.S., as northern Idaho has played host to Ironman Coeur d’Alene for the past five years and has also been home to the USAT national championships. The Boise 70.3 swim will be one lap in Lucky Peak Reservoir, before athletes make their first transition at Barclay Bay. The bike course will head north out of town, with a very gradual climb until mile 20. Near the halfway mark, there will be a quick out-and-back section before riders fly back to Boise with a 24-mile gradual descent. The run course will be the gem of the event, as athletes will take a 13.1-mile tour of downtown Boise before finishing in Boise’s famous Bodo District. “The new race demonstrates our interest in selecting Ironman 70.3 venues that are large markets and capital cities but also those that offer a variety of natural beauty and eco-friendly sites such as the Boise Greenbelt,” said Ironman 70.3 events director Steve Meckfessel. Registration began on Oct. 13 and spots are filling up fast. For more, visit ironman.com/events/ironman70.3.

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REVIEW

CHECKING IN

BEIJING COUNTDOWN

ALCiS Daily Relief Cream

$50 (approx. 30 day supply)

Once you rub ALCiS Daily Relief cream onto your sore joint or muscle you won’t feel a thing. You won’t feel instant relief, you won’t feel the tingling sensation that accompanies most other pain relief creams and you may even wonder what you paid for. What you paid for may be the most technically advanced, minor pain therapy we have yet to see. That’s right. Even sports creams have gone high-tech. Unlike Bengay or Icy-Hot, which use methanol to numb pain, ALCiS utilizes trolamine salicylate to gradually ease your joint or muscle pain. This is hardly a medical breakthrough: trolamine salicylate has been used for decades, most notably in Aspercreme, but it’s ALCiS’ unique delivery system that makes the product interesting. ALCiS relies on its patented liposome delivery system to ensure the trolamine isn’t just absorbed by the skin. These high-tech liposomes actually carry the medicine from the skin into the muscle or soft tissue. “Trolamine salicylate is a proven product,” says ALCiS CEO Brian Berchtold. “We’ve just combined it with this new technology to make it more effective.” So, from a medical side it sounds great. But it’s our job to be skeptical about new products, especially when we can hardly pronounce the active ingredient. Our panel of testers worked ALCiS into its daily training and recovery, and the reactions thus far are quite promising. All testers reported mild to moderate relief, and we felt it was most effective for relieving pain associated with minor tendon inflammation (in our case, minor patella and Achilles tendonitis). The best place to find ALCiS is on the Web at painfreeracing.com, but there’s a chance you may find it at your local pharmacy, especially if you live in California or the New York area. You may also ask a medical professional about it, as there are currently over 5,000 medical practitioners nationwide enrolled in ALCiS’ professional sampling program. 42

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Frank Wechsel/triathlon.org

The next generation of pain cream

World Cup action heats up in 2008 By Brad Culp

Fifteen races are on the World Cup schedule for 2008, and for the first time every race will be held in a different country. The 2008 ITU World Cup season will kick off on March 30 with the Mooloolaba BG Triathlon World Cup in Australia and will extend until Nov. 2, with the final race in Huatulco, Mexico. The key events for American athletes hoping to make the Olympic Team will be the U.S. Pro Championship at the Honolulu Triathlon on May 18 and the Hy-Vee Triathlon, in Des Moines, on June 22. The U.S. Team has three spots on both the men’s and women’s sides; Jarrod

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Shoemaker and Laura Bennett filled the first spots by virtue of their wins at the Beijing World Cup last September. The male and female winners at Honolulu and Des Moines will secure the final spots on Team USA. The rest of the world’s top draft-legal athletes will have their sights set on the ITU world championships in Vancouver, Canada, on June 8. This will serve as a final Olympic qualifier for the countries that have yet to fill all their spots. The world championships usually serve as the ITU’s banner event each season, but with 2008 being an Olympic year, athletes will have to save a little something for the women’s and men’s Olympic triathlon, which will be held on Aug. 18 and 19, respectively. Adding even more excitement to the ITU circuit next season will be the huge prize purses. The 15 events will offer a total of $2.5 million, making the World Cup the most lucrative triathlon series in the world.

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WHIT E HO T.

White is the new black, and now you can find it in the Speedplay Zero pedal. When combined with the Zeroâ&#x20AC;&#x2122;s unmatched cornering clearance, phenomenal light weight, dual-sided entry, ease of adjustment and the lowest stack height available, no other pedal comes close to the performance or striking looks of the Zero Pedal System. See for yourself at speedplay.com.

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SELECTION

Immediate post-workout recovery supplements Hammer Nutrition Recoverite

Accelerade Powder

This is the ultimate recovery powder for moderate training days. Each serving contains three grams of glutamine for rebuilding muscles and decreasing soreness. Hammer utilizes a 3:1 carb-to-protein ratio to help replenish glycogen stores and get you ready for your next workout. e-caps.com

Accelerade has been preaching about the 4:1 carb-to-protein ratio for years and there’s a good reason: It works. Take it during a long ride to keep you motivated or take it after any workout to re-stock your glycogen stores. Also available in a ready-to-drink bottle or gel pack. accelerade.com

$45 (32 servings)

$28 (30 servings)

EAS Race Recovery $60 (20 servings)

Each serving hits you with 53 grams of quality carbs and 20 grams of protein, including nine grams of glutamine. EAS fortifies its recovery formula with an onslaught of antioxidants to combat free radicals and speed recovery. eas.com

Infinit Nutrition Custom Formula $39 (25 servings)

$50 (50 servings)

Welcome to calorie-free recovery. We recommend consuming the recovery pills with some form of carbohydrate, especially on harder days. But if you’re just looking to boost your amino-acid intake, then pop six of these after a workout to jump-start your recovery. sportquestdirect.com

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

First Endurance Ultragen $45 (15 servings)

Ultragen is designed to help you recover from your hardest training days or races. Each serving (take half a serving on easier days) contains six grams of glutamine, along with 60 grams of dextrose to help get you back on your feet quickly. firstendurance.com

Courtesy the manufacturers

Sport Quest Recover Amino Power

Whether you’re training for Kona or the local 5K, Infinit has a custom-blended drink that will suit your needs. Go to Infinit’s Web site to choose how much flavor, carbs, calories, electrolytes, protein, amino acids and caffeine you want. infinitnutrition.com

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POINT-COUNTERPOINT

At issue:

Given the logistical and financial pressures of rigorous drug-testing protocols, is it time to give up a losing battle (and create a level playing field) by abandoning doping enforcement in sport?

Bust the cheaters By Cameron Elford

“Winners don’t do drugs.” If ever there were a more anemic and vacuous turn of phrase I’m powerless to recall what it may be (although “Can’t we all just get along” runs a close second). Still, putting aside for the moment the medical and ethical implications of doping, athletes who achieve chemically enhanced greatness— regardless of whether they ever get caught—are subject to a character flaw that permits them to conflate race results with personal or professional success. To wit, regardless of the number of victories they notch, can a doper ever claim having been successful, either in terms of personal accomplishment or by way of bettering the sport? It’s for this reason that many pro athletes ultimately make the decision to come clean, as did 1996 Tour de France champion Bjarne Riis, even if the admission is only made once the athlete is safely beyond the reach of sanctions. In Riis’s case, his doping mea culpa came after nearly a decade of retirement from pro cycling, but at least he set the record straight. Now, Brad may claim that current testing protocols are ineffectual and fail to level the playing field since many more athletes dope than are caught, creating a prisoners’ dilemma of sorts for those who want to race clean but fear they will be at a disadvantage by doing so. Yes, I agree this is problematic, but it’s hardly a convincing justification for deciding to not catch anybody. Even if drug testing in sport were suspended or eliminated it would not level the playing field as there are athletes who, guided either by health concerns or an internal sense of fair play, who would shun the needle—an act that 46

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would, deservedly or undeservedly, place a virtual asterisk next to every top performance, driving away fans and sponsors who, whether out of disgust or just increasing ambivalence, would likely stop caring and, in the case of the corporate backers that bankroll pro sport, run away from the negative implications of a brand association with a sport that tacitly endorses doping by ignoring the problem. Finally, there’s the medical question. There are pundits who, in the case of recombinant EPO abuse for instance, argue that WADA and the individual governing bodies for each sport should maintain an upper limit on hematocrit levels (the number of red blood cells in a given volume of blood, set by WADA at 50 percent) but then ignore how athletes hit this upper mark, whether through altitude training, good genes or drugs. But such an argument is as dangerous as it is foolish. Surely there are enough people left who feel that sport should remain on some level a game of chance with top results accruing through hard work and patience rather than from synthetic enhancement. Additionally, the range of naturally occurring hematocrit levels varies from person to person (between 32-43 percent on average), and grossly exceeding one’s natural range can dangerously boost the blood’s viscosity, leading to heart failure or stroke (Google “EPO death” if you aren’t convinced). Setting aside drug testing is simply not where we want to go as a sport, and those who argue otherwise simply don’t understand what’s at stake. And should their nonsensical policy ever gain mainstream acceptance, it will put both the athletes, and sport as a whole, on life support.

Just say “hell yes” to drugs By Brad Culp

Okay, before you get all worked up, let me start by saying I’ve never done a drug in my life. There are two reasons for my abstinence from performanceenhancing drugs:

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1. I’m not a doctor. I don’t trust myself to administer anything beyond Bengay and aspirin. 2. I can’t afford drugs. I can barely afford Bengay and aspirin. How the hell would I finance a regimen of EPO? There’s no doubt that illegal drugs are destroying endurance sports. What’s the solution? Instead of eliminating the drug, eliminate the “illegal” tag. I know, by now your face is turning red and you’ve begun to type a letter to the editor asking for my resignation. Don’t bother. He’s the one who put me up to this. Think about it. The better testing procedures become, the better athletes become at thwarting positive tests. There’s always going to be someone cheating. Hell, I bet there are dudes on the Olympic Curling Team who have more amphetamines pumping through their systems than some of the best cyclists. As long as there’s money and fame involved, someone is going to do whatever it takes to be on top. More importantly, the main concern of every sport’s governing body should be the health and safety of its athletes. The safest thing for athletes to do is adhere to the “Just say no” motto, but we all know that’s just not going to happen. Most athletes have less medical background than yours truly, but that hasn’t stopped them from self-administering questionable drugs from South American farmacias in the past. If drugs like EPO and testosterone were removed from WADA’s list of banned substances and regulated then athletes wouldn’t have to worry about overdosing and having their heart rates drop to 13 beats per minute while they sleep. The only way to truly level the playing field in triathlon, and other sports, is to just give up the fight. The bad press that comes from doping incidents has already killed cycling, it’s killing baseball and it will kill triathlon. If this sport goes down, then I’m out of a job. Then it’s back to flipping burgers at In-N-Out Burger. Or, I could get on some pharmaceuticals and climb my way to the top of the world table-tennis circuit.

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PRO BIKE

K L

D C

H G

Tim Mantoani

Chris McCormack’s Specialized S-WORKS Transition By Jay Prasuhn

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Heralded for its minimized frontal exposure, the Ironman-winning Transition is loaded with innovative elements, including narrow seatstays and chainstays that flare to the dropouts, an integrated brake system that puts the stoppers out of the wind and internal cable routing that takes the housing out of the wind as well. The fork even includes a scoop at the rear of the crown, allowing clean air to flow down the gussets that straddle the down tube. The rest of Macca’s bike was replete with Specialized goods, from the Mondo tubular tires to his saddle, the Phenom SL—a mountain-bike saddle. Due to his Shimano WH-7801 wheelset being bent during travel to Hawaii, McCormack was forced to use whatever the shop passed him. It was round, so away he went. The intended race setup shown here features the 50mm Shimano wheelset, featuring one of the strongest carbon rims we’ve tested (but apparently not strong enough for the airline baggage handlers). Considering Specialized is offering this exact frameset in builds from the

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$8,500 S-Works to the $3,000 Comp, we reckon there’ll be more Macca-philes on the road in the new year. For more on the new Transition, visit specialized.com A Frame Specialized S-Works Transition, size large B Fork S-Works FACT N'Aero, alloy 1-inch steerer C Headset Full Speed Ahead Orbit IS, 1 1/8-inch D Aerobar Profile Design Carbon X 1.5, Profile Design QSC levers E Groupset Shimano Dura-Ace 10speed, 11-21 cassette F Chainring Shimano Dura-Ace, 55-42 G Wheels Shimano Dura-Ace WH-7801 tubular H Tires Specialized Mondo S-Works tubulars, 700 x 21mm I Pedals Shimano Dura-Ace PD-7810 J Seat post Specialized carbon fiber K Hydration Profile Design Karbon Kage, Profile Design Aero Drink L Saddle Specialized Phenom SL, 130mm width

Jay Prasuhn

It was the debut Specialized hoped for: a world title on its newest rig. The new Transition triathlon bike passed its maiden voyage on a world stage—under Chris McCormack at the Hawaii Ironman—with flying colors. Without question, McCormack did it justice. He looked cool and comfortable on the all-carbon Transition as he powered to a 4:37:32 bike split, drove the Transition into T2 and ran off with the win.

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CHECKING IN PORTABLE HYDRATION SYSTEM FOR ATHLETES 1. Scoop

GATORADE ATHLETE OF THE MONTH

GATORADE/WEB

Ray Danztler, one of the most respected broadcast journalists in Tampa Bay, Nancy began a career as a travel agent before going back to school in the 1970s to study fine arts. It was during graduate school when she began participating in local running races. Still active at age 70, Danztler races predominately in the Tampa Bay and Clearwater, Fla. areas.

Nancy Danztler ST. PETERSBURG, FLA. By Marni Rakes

3. Serve

Nancy Danztler is the typical triathlete. A cold Guinness is a perfect recovery drink after a race, and her non-triathlete friends consider her lifestyle a bit crazy. With no prior experience in competitive sports, Danztler developed a love for triathlon after seeing her son Sam compete in the 1997 Escape from Alcatraz event. Danztler began her triathlon career in 1997—at age 60. Growing up with extremely strict parents, Danztler found it difficult to participate in athletics. After marrying

Courtesy Nancy Danztler

2. Seal

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Now through January 31, 2008. Go to aquajoe.com for details.

trimapper.com

aquajoe.com 888-872-0706

Looking for a race that suits you? Log on to trimapper.com and you can take a virtual tour of over 1,100 races worldwide. The site uses Google Maps to plot races from six continents and 58 countries. Just how tough are the climbs at Lake Placid? Check out the map to see what 50

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you’ve gotten yourself into. What’s the flattest race in your area? You’ll find it on trimapper.com. If you’re looking for a local tri club, the site also has a seemingly endless directory of teams. Even if you train in Alaska, they’ve got a club for you. To find your next race or new team, log on to trimapper.com.

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

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CADENCE KONA CHALLENGE

SCOTT SHARPE

CompuTrainers, all linked together with wattage, pace and heart-rate data displayed on two large overhead screens. While Cadence doesn’t offer typical drop-in spin classes, the coaches do hold regular group workouts at the facility for the athletes they work with, and athletes from around the country can be piped in remotely to participate in the coach-led training sessions. Downstairs, you’ll find an Endless Pool and locker room, rounding out the facility’s impeccable multisport credentials. To mark the opening of its Manhattan location, Cadence launched its first-ever Cadence Kona Challenge, a competition to select six athletes who would receive coaching, gear and entry to a North American Ironman race in

2008. While the six winners’ prize packages are worth nearly $30,000 apiece, it will be up to each athlete to put in the necessary work in a bid to earn a slot to the 2008 Ford Ironman World Championship in Kailua-Kona, Hawaii. In this regard, each athlete will have to prove his or her own mettle as they attempt to punch their ticket to Kona in October. But long before they make it—or hope to make it—to Kona, the six winners had to distinguish themselves from a pool of thousands of athletes from around the world who applied to be selected as one of 100 finalists invited to Cadence’s Manhattan location on the weekend on Oct. 20-21, 2007, to undergo a battery of qualitative and quantitative

Courtesy 160 over 90

RANDY CHRISTOFFERSON

MARY LOU HOFFMAN

ELIZABETH WITTMAACK

JAMES PEARSON

CHECKING IN

KATE CONKLIN

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The final 6

Six athletes get their chance to qualify for Kona in the Cadence Kona Challenge

By Cameron Elford

In June, Cadence, a Philadelphiabased cycling and multisport shop, opened a second location, in New York, just south of Greenwich Village. While the Manhattan/Tribeca location offers everything you’d expect from a high-end shop, including top-shelf products and wrenching, the facility also offers coaching and bike-fitting services supported by a state-of the-art testing facility. Tucked away off the shop floor you’ll find an eyepopping training room complete with a sizeable bank of treadmills and 52

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Your legs will thank you. The all-new FP80 wheels from Flash-Point cut your ride times with less effort, saving your legs for the run. The FP80s slice the air, reducing drag with the same aerodynamic shape found in much more expensive equipment and provide a ride like you’ve never experienced on conventional wheels. So push yourself through the ride, and still be ready to run like, well, like the wind. It’s about time.

“

I rode them at an Olympic distance triathlon that I didn’t feel ready for. All the same, I beat my personal record on the bike split by 4 minutes. I’m convinced the wheels were the determining factor. –Susanna Loewy, triathlete, musician, Flash-Point rider

www.Flash-PointRacing.com Customer Service: 1-800-230-2387

”

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CADENCE KONA CHALLENGE

The gear

The athletes Of the 100 athletes hand-picked to go through the qualification process at Cadence’s Manhattan facility, here are the final six—all of whom are dedicated, focused athletes who have proven their ability to meet and overcome personal challenges. In every 2008 issue, Triathlete will follow their progress and provide key workouts from their training plans, which are being designed by Cadence’s team of top multisport coaches. Kate Conklin, age 32: Nebraska’s Conklin, a former collegiate swimmer and CPA, suffers from a rare blood disorder called erythromelalgia in which blood vessels become blocked and inflamed, producing burning pain and redness. Because of her condition, Conklin is forced to ride and run in specially modified sandals. Still, despite her condition, Conklin has reframed the pain and hopes to motivate others through her participation and success in the sport. Mary Lou Hoffman, age 44: Hoffman, a project manager from New York, hasn’t always been an athlete. In 54

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fact, over the past four years she has lost more than 100 pounds and successfully battled kidney cancer while crafting her body into that of an athlete. Although she has only tackled sprint-distance events, Hoffman is determined not to squander the second chance life has afforded her. As such, she is motivated to continue her transformation to a healthy way of living. Elizabeth Wittmaack, age 26: A spirited former high-school basketball player from New Jersey, Wittmack raced the challenging Ironman Lake Placid, in upstate New York, in 2007, her first year in the sport, and went an impressive 11:23:35. Now Wittmack, who works in medical sales, hopes to get to Kona. Scott Sharpe, age 35: Scott Sharpe is a lab technician from Kingston, Ontario, Canada. After recovering from a punishing battle with Crohn’s disease in 2002—a condition he now has been able to bring under control—Sharpe, inspired by a co-worker, was persuaded to give multisport a shot on a used road bike in 2006. Now, with four triathlons and numerous running races to his credit, he’s keen to tackle the Ironman. James Pearson, age 30: A Royal Navy mine-clearance diving officer, Pearson is currently stationed in Washington, D.C. with his wife, Wendy. Pearson is heading into his second season

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

For more, check out Cadence online at cadencecycling.com.

Courtesy 160 over 90

testing designed to whittle field down to a short list of just 10 finalists. This select group of 10—which included age-group athletes ranging from 18 to 62—then had to endure a second day of interviews and testing to determine not who were the best six athletes among the group but to measure who would be most able to tough out the months of training in a campaign to finish an Ironman and, hopefully, earn a Kona slot.

In addition to a shot at Kona qualification, each of the six athletes will also be provided with: • 11 months of coaching by Cadence • Cyfac Le Mythique frame • Zipp 606 wheel set • Zipp Vuka Aerobars • Suunto t3 heart-rate monitor • Sidi T1 Triathlon Racing Shoe • LAS Cronos and LAS Squalo helmets • Zoot Yang Tze running shoes • Zoot Zenith Zootsuit • Enervit hydration powder & bars

Courtesy 160 over 90

as a triathlete and has raced one halfIronman-distance race. After tragically losing his infant daughter to a rare heart defect in 2006, Pearson, with his wife’s blessing, turned to triathlon to help find focus and reassert control over his life. hristofferson, age 50: This Randy Ch former American Express exec and president of First USA Bank from Delaware is now an independent consultant who has been racing triathlons—along with his son—for six years. Christofferson has three Ironman races to his credit. His ultimate triathlon goal is to go low to sub-10 hours in Kona.

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INDUSTRY PROFILE

Checking in with xtri.com and Fuel Belt founder Vinu Malik By Brad Culp

You may not know Vinu Malik, but you definitely know his company. Head to just about any Ironman race and you’ll see almost as many Fuel Belts as aerobars. Sure, the rest of the world may wonder why anyone would need water bottles around their waists, but triathletes know that it’s essential if they want to go for the long haul. It’s safe to say that Malik is obsessed with long-distance triathlon. He has over

300 triathlons, including 24 Ironman races, under his belt. “I was hooked on this sport when I did my first race 24 years ago,” Vinu says. “After getting frustrated during training, I started making prototypes of Fuel Belts. Before I knew it, the company was off the ground.” Not only are Fuel Belts around the waists of thousands of age groupers worldwide, but many of the top professionals wouldn’t go a day without

CRASH-TEST DUMMY

A week of tri at legendary Alpe d’Huez By Brad Culp

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I was born and raised in Chicago. Among other things, that means I love Polish sausage and I hate hills. So I’m not exactly built for a week of training and racing in the French Alps, but I figured with the help of a triple-chain ring I could survive. Former ITU world champion Cyrille Neveu and his team of masochists have put together one of the toughest weeks of triathlon in the world, and I was unfortunate enough to get a taste of it last July. The week kicked off with the Vaujany Sprint Triathlon, which is actually a little shorter than the average sprint triathlon. That said, it takes most participants longer than an Olympicdistance event, thanks to the bike and run being entirely uphill. After one day of rest, there is the gem of the three-race series: The Alpe d’Huez

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portable hydration. Athletes like Chris McCormack, Cameron Brown, Karen Smyers, Lisa Bentley, Rutger Beke and Luke Bell use Vinu’s products on an almost-daily basis. Vinu has more than just a list of elite athletes to show business is going well. In August of 2007, Inc.com ranked Fuel Belt as one of the fastest-growing companies on the planet. On the 5,000-company list, Fuel Belt ranked as No. 2539, after reporting three-year sales growth of 137 percent. Perhaps more exciting for the company was that Fergie, from the pop-group Black Eyed Peas, was recently shown in US magazine wearing a Fuel Belt (she’s a workout freak). Business is going well, but Malik is more than just a businessman. He and his wife, Ann, had their first child last summer. You can usually catch little Jasmine watching her dad at every race Vinu does, wearing a pint-sized Fuel Belt shirt and hat. Vinu loves having his daughter at races, but he’s not so sure he wants her to grow up to race Ironman. “Having one endurance athlete in the house is enough,” says Vinu. “Ann and I are secretly hoping she’ll take up tennis!” A few years ago, Malik extended his passion for endurance sport with his Web site, xtri.com, which covers long-distance races from around the world. Malik promises you can expect things from Fuel Belt and xtri.com in the near future, but you’ll have to wait to see what it is. Says Malik, “Our white board is jam-packed with new concepts.”

Long Course Triathlon, which was held for the first time in 2007, is perhaps the most beautiful race on the planet. The scenery offers some relief from the brutal 70-mile bike leg, which conquers the Col d’Ordon, the Col de Grande Serre and finally the famous 21 switchbacks of l’Alpe d’Huez. I was ready for a bottle of Bordeaux by the time I finished the last climb, but unfortunately I had a 14-mile high-altitude run to look forward to. The run course rolls through the ski station at Alpe d’Huez, with views of glaciers and many other famous Alpine mountains, which will help take your mind off the fact that you’re in some serious pain. If your legs have anything left, there’s the Alpe d’Huez Courte-Distance race the following morning. Check it out at alpetriathlon.com.

Courtesy Vinu Malik

11/5/07

Courtesy Francois Maire

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NA SPORTS

2007 Triathlete magazine Hawaii Ironman bike count A collection of industry representatives assembled the day before the Hawaii Ironman to count bikes, wheels, aerobars and the like during pre-race bike check-in. The count helps monitor trends in bike and bike-parts purchasing.

Jay Prasuhn

BIKES T7. Kestrel 66 T9. Specialized 61 T9. Litespeed 61 11. QR 60 12. Giant 59 13. LOOK 51

1. Cervelo 344 T2. Kuota 128 T2. Trek 128 4. Scott 89 5. Cannondale 75 6. Orbea 71 T7. Felt 66

Uli Hergesell-Bulian

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CHECKING IN

WHEELS (individual carbon aero wheels) 6. Bontrager 91 7. Corima 80 8. Reynolds 57 9. Shimano 41 10. Spinergy 35

1. Zipp 1570 2. Hed 263 3. Mavic 189 4. Other small brands 141 5. Xentis 111

NA Sports implements new race-entry process

GROUPSETS 1. Shimano 1521 2. Campagnolo 153

3. SRAM 20

AEROBARS 6. Easton 80 7. Zipp 50 8. Bontrager 45 9. Deda Elementi 18 10. PRO 14

1. Profile Design 706 2. Vision by FSA 349 3. Syntace 224 4. Oval Concepts 91 5. Hed Cycling 89

SADDLES 5. Terry 115 6. Profile Design 55 7. Blackwell Research 32 8. Serfas 22

1. Selle Italia 519 2. Fi'zi:k 490 3. Selle San Marco 186 4. Specialized 118

POWER METERS 1. SRM 70 2. PowerTap 49

3. Ergomo 24 4. Polar 4

Please go to triathletemag.com for the complete count.

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Over the past few years, entry spots to North America Sports Ironman races have become highly sought after by the triathlon community. In response, NA Sports is instituting the following process. Athletes entered in an event will be allowed to register for the following yearâ&#x20AC;&#x2122;s event the day before their race. Entries will be accepted at the race site from 9 to 11 a.m.; athletes will be required to present photo ID and their athlete wristbands at the time of entry. Athletes will only be able to register themselves. General entry for all others will be made available at the race site, from 9 to 11 a.m., the morning following the race. Participants may register themselves at that time; they will not be able to register another person at any North America Sports event. Identification will be required at the time of entry. Any spots remaining for general entry will be made available via active.com beginning at noon local race time. Subaru Ironman Canada has not typically had any spots available online,

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and it is expected that this may become the case at some of the other NA Sports events. Registration for those who qualify for the Ford Ironman World Championship at any NA Sports event will take place from 9 to 11 a.m. the day after the event. Athletes who qualify must register during this window and complete payment for their entry at that time. No exceptions will be made. The roll-down of remaining spots for the Ford Ironman World Championship will begin promptly at 11:15 a.m. the day after race day at all full-distance events. Athletes must be present to claim their spots and pay for them at this time. No exceptions will be made. After general entry has closed, an announcement will be made with regard to the availability of Ironman Community Fund Spots. These spots will be made available through the individual race Web sites. For more information, go to nasports.com.

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WINTER TRI SCENE

Three chances to make it to winter tri worlds USAT unveils its ITU world champ qualifiers

By Brad Culp

Chances are your travel plans for February don’t include a trip to

Freudenstadt, Germany. Maybe they should. Sure, the average temperature in

western Germany is well below freezing that time of year, but it will give you a chance to compete in a world championship while most of your pals are packing on the winter pounds. The ITU Winter Triathlon World Championships will be in Freudenstadt on Feb. 22-24, and USA Triathlon recently announced three qualifying events to get you there. Athletes will have their chances to qualify on Jan. 26, at either the Weston, Mass., winter triathlon, or the Durango, Colo. winter triathlon. The top two athletes in each age group will earn a slot to race in Germany. The final chance to qualify will be at the USAT national championship, on Feb. 9, at the Mt. Bachelor Ski Resort, in Bend, Ore. The top five athletes in each age group will qualify for ITU winter worlds. Each event consists of a run on hard-packed snow (usually three miles) followed by a mountain-bike leg on groomed trails (six to eight miles) and finally a cross-country skiing leg (usually five miles).

Courtesy USAT

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For more information, or to register for any of these events, visit usatriathlon.org.

Roaring Fork Women’s Triathlon Team Roaring Fork Valley, Colo.

Colorado’s Roaring Fork Valley is home to some of the best ski slopes on earth. The huge mountains (like Aspen 60

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and Snowmass) are fun in the winter, but they also serve up some amazing training opportunities in the summer. Forty-three

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women from all over the valley (which includes towns like Glenwood Springs, Carbondale and Aspen) have come together to take advantage of the beautiful terrain. Their roster includes a physically challenged world champ, a junior national champ, six breastcancer survivors and a whole lot of newbies. Though they race all over the country, the team focuses on the Tri for a Cure Triathlon in Denver each summer. The group is coached by Nancy Reinisch, a USAT Level I Coach, who continued to coach the group while battling breast cancer last year. In addition to raising money at events like Tri for a Cure, the team sponsors a Tri-It Blind camp, which helps connect blind triathletes with guide athletes, and they support breast self-exam projects and the Roaring Fork Outdoor Volunteers.

Courtesy Roaring Fork Women’s Triathlon Team

CLUB PROFILE

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TRAVEL TALK June Lake Triathlon

Location: June Lake, Calif. Date: early July, 2008 Distance: Olympic and sprint distances Company: High Sierra Triathlon Club Web site: highsierratri.org This is one of the most amazing courses you will ever race. Located in the eastern Sierra Mountains, just 15 miles from Mammoth Lakes, the course has an awesome bike course and grueling off-road run, all at 8,000 feet elevation.

Chattanooga Waterfront Triathlon

Location: Chattanooga, Tenn. Date: mid-July, 2008 Distance: 1.5km swim, 40km bike, 10km run Company: Team-Magic Inc.

Web site: team-magic.com In its 25th year, the event has grown to 1,200 participants. You swim in the Tennessee River with the current on a point-to-point course. The run is the highlight as it brings you through downtown Chattanooga along the famous river walk.

Kickapoo Valley Reserve Dam Challenge

Location: La Farge, Wis. Date: early October 2008 Distance: 7-mile canoe, 14-mile bike, 3-mile off-road run Company: Kickapoo Valley Reserve Web site: kvr.state.wi.us Scrap the swim and jump in a canoe for this one. Paddle the Kickapoo River, bike the rural, rolling countryside and run the trails of the Kickapoo Reserve during peak fall colors.

Courtesy Hubie and Warren

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LOOKING BACK

Triathlete magazine’s 25th anniversary In 2008, Tinley Talks remains the vital last word of every issue of Triathlete magazine. This is nothing new. It was 1985 when then editor-in-chief Bill Katovsky asked Tinley to take up a column, and on the June 1985 edition a cover blurb put it succinctly (if not modestly): “New Scott Tinley Column.” The two-time winner of the Hawaii Ironman and 1996 inductee into the Ironman Hall of Fame has been at it ever since. Originally titled “Let’s hear from S.T.” the first column included an answer to a question about Tinley’s rivalry with Dave Scott. Were they enemies? Wrote Tinley: “Dave is actually my half-brother. We were abandoned by our parents in the forest at a very young age and were raised by wild animals. Dave was taught to swim in a small pond by several large talking fish. I was taught to swim by a raccoon. The difference in our strokes is still obvious. To this day I can remember Dave being schooled in the principles of stroke mechanics by a wise old owl, while I shot pool with the raccoon. I’ve never forgiven him for setting me up with that raccoon . . . ” —T.J. Murphy 62

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Courtesy Dave Epperson

Flashback: June 1985

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LIGHT READ

Courtesy Rachel Beckmann

CHECKING IN

Wind, waves and ice By Rachel Beckmann

The giant red hull of the Coast Guard Cutter Healy cuts through the ice, sending deafening reverberations throughout the ship. Somehow, her crew of coastguardsmen and scientists has become immune to the incessant clamor. It is a clear day, and the sun has finally burned through the perpetual blanket of clouds. Operations are normal. The scientists are hard at work in the aft portion of the ship (called the fantail), while Coasties are busy inside navigating the ship’s machinery. The flying bridge (the area on top of the ship’s bridge) is dressed with navigation equipment. Occasionally, a visitor willing to brave the biting wind will wander up there to be rewarded with a spectacular view. Some days, however, there is an unusual addition to the flying bridge. A dark-haired girl can be seen feverishly pedaling her bike but going nowhere. The activity borders on insanity. She is hunched over in a futile attempt to protect her face from the wind. The moment her pace slackens, her core temperature 64

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drops and it becomes nearly impossible to fight the temptation to retreat to the ship’s interior. Despite these conditions, if you were to look closely at her face, all you would see is wind-burned skin and a broad smile. Why a smile? Because it is the best ride she has had in weeks. The sun is out and temperatures have rocketed into the 30s. It is a perfect day in the Arctic. This outdoor ride is an unexpected treat. The view is amazing. The ice glitters beneath the sun as the huge red hull weaves expertly through the ice floes. She is literally on top of the world. This strange girl is me. I am an ensign in the U.S. Coast Guard and an avid triathlete. While in port, I race for the Navy and Armed Forces teams. All I have to do is stay in shape while underway on an icebreaker for months at a time. Who am I kidding? This experience has undoubtedly tested my devotion to the sport. After a few days of fog and snow in August, it was easy to get depressed. I often found myself thinking about fellow athletes enjoying their summers on land. I missed the epic bike rides, the feeling of the water gliding over my skin and the beauty of the trails in Washington, where

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my ship is based. While the ship is underway, those workouts are replaced with endless hours on a trainer, miles on a treadmill and maybe thousands of loops around the weather decks of CGC Healy. But I wouldn’t trade any of it for a thousand land miles. I have seen things worthy of a Discovery Channel documentary. I once accidentally woke up a polar bear snoozing on an ice ridge. He yawned and stretched and then sat there, unsure of what to make of us. You could read the confusion on his face at the sight of a giant red ship plowing through his front yard. I may not be as fast as I was a year ago. I may not have as much time to train as I would like. But some days are stressful, and a run around the decks gives me time to look around and appreciate this time in my life. Eventually, I will be back on land training and able to race more consistently. I know that when I am on those long bike rides, it will be my experiences in the Arctic I will think of. That same smile that was on my face while riding on the flying bridge will be back, and thoughts of that polar bear yawning in the morning sun will flash through my mind.

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UP FOR

GRABS

Veteran Chris McCormack and rookie Chrissie Wellington prove the Hawaii Ironman is anyone’s game By the editors In the women’s race, a bike crash early on sidelined six-time Kona winner Natascha Badmann while defending champ Michellie Jones succumbed to injury as first-year pro Chrissie Wellington, from the UK, and Ironman rookie Samantha McGlone, from Canada, climbed to the top spots. In the following pages, we present our take on the 2007 Hawaii Ironman. Please visit triathletemag.com for more race-week and raceday reporting plus Ironman blogs by McGlone and Lieto.

John Segesta/wahoomedia.com

Pre-race rivalries and perfect preparation quickly turned to lava dust at the 2007 Ford Ironman World Championship on Oct. 13, 2007, in Kailua-Kona, Hawaii. Among the men, months of trash talk and rivalry dwindled to gibberish as a nasty stomach bug kept 2005 Ironman world champion Faris Al-Sultan from the start line, and defending champ Normann Stadler was taken off the course on a stretcher, leaving Chris McCormack—after chasing down a flying Chris Lieto—just enough breathing room ahead of short-course king turned Ironman Craig Alexander.

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KING OF KONA

After his seventh Hawaii attempt, McCormack sits back and smiles as a world champion By Jay Prasuhn

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John Segesta/wahoomedia.com

THE NEW

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Albert Einstein once said the true measure of a man is the degree to which he has managed to subjugate his ego. For most of his career, Australia’s Chris McCormack has been the wild, vocal antithesis to this notion. Whatever was on his mind came out of his mouth, unabashed. It made friends; it made foes. It nearly started fights. Then, after McCormack spent six years chasing an elusive Ironman world title, which he thought he would win handily on his first try, an appreciative, perhaps more humble, man triumphantly strode across the finish line of the 2007 Ford Ironman World Championship in 8:15:34 and uttered three words: “I am humbled.” The words were curt and respectful but carried more weight than the flurry of adjectives that preceded his hard-fought victory. Instead of an “I told you so,” the 34-year-old Australian bared his soul, dedicating the race to his mother Terri, lost to breast cancer in 1999, and his best friend Sean Maroney, who fell from a balcony and died in 2002. “For 20 years I’ve dreamed about this. My best friend Sean and I used to watch this race on television and talked about win-

ning it one day,” McCormack told the crowd at the finish line. “It’s all I ever wanted to win. I just can’t believe I did it.” His head bowed, McCormack glanced up to see six-time Hawaii winner Mark Allen, a frequent consultant during Macca’s tumultuous Hawaii Ironman build up, and the two exchanged a knowing glance. The unspoken message? “You did it, man. I know exactly how you feel,” McCormack said. “I want to dedicate this win to my mum, who’s not here, she died of breast cancer in 1999, and my best mate Sean Maroney, and all the Ironman legends that I watched as a 13 year old, who inspired me to do this: Greg Welch, Mark Allen, Dave Scott. You guys rule!” McCormack said at the finish line. “Now that I’ve got my name on the trophy with you . . . I’m so humbled.” Never mind the trash talk that had preceded the race. This win was about a promise to his father and mother, to his wife, to the past race champions and to himself, finally seen through. “I can finally take the pressure off myself,” McCormack said. “When I look back 20 years from now and people see my name on the trophy, they can say, ‘He was pretty good, that kid.’”

Tim Mantoani

With no place to hide, athletes face a test of mind and body as they complete the 112-mile ride along the Queen Ka’ahumanu Highway.

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WALKING

THE TALK It’s been seven IM Hawaii attempts in the making for McCormack. There have been rivalries, rookie prophecies and now follow-through with his first win at the Ford Ironman World Championship. Below is an evolution of Macca.

2001: DNF When 1994 Kona champion Greg Welch interviewed McCormack before his first attempt at Hawaii, Welch asked about any concerns Macca may have had that he hadn’t yet paid his dues on the island. Macca shrugged and looked back at Welch, saying, “Just tell me who to pay them to.” “I played it conservatively and played the Ironman game pretty well. I don’t think it’s humbled me. I honestly don’t. I actually walked away from that and thought, ‘Man, it’s not as intimidating as it’s made out to be.’”

2002: DNF “When you train so hard for a goal and you have to abandon it, it is very tough. I will live to fight another day and am positive my time to shine in Hawaii will come.”

2003: 114TH PLACE “It was a tough day for me out there yesterday. I just didn’t fire. Sometimes you have those days and you have to ride it as well as you can . . . it just wasn’t meant to be for me this year.”

In 2002 Macca came to Hawaii, announcing he would win on his terms—and left with his tail between his legs. “It was very humbling,” he said. “I won my first halfIronman on debut. I won my first Ironman at Australia on debut. I thought I had paid my dues because I watched the videos of this race,” McCormack said. “I was like, ‘I’ve heard of the Energy Lab: It’s hot, it’s windy, they play nice music in the footage—this’ll be a breeze. I’d watch Ironman Australia . . . four-minute Ks [kilometers]? That’s jogging! I was supposed to kick their asses.” For three years McCormack left Hawaii with his tail between his legs. His Kona debut result in 2002: DNF. 2003: 114th, place, walking a four-hour marathon. 2004: Another DNF. As he took a shuttle back to town along the Queen K after dropping out in the marathon that year, he spied veteran Ken Glah, vomiting roadside, and then soldiering on. “See, he’s still out there, sticking it out,” a dejected McCormack said. “I’m fucking done with this race.” Seeking direction from Allen, McCormack came back in 2005, morphed from a bike specialist to a run specialist, and finished sixth. He bettered that performance a year later, finishing second to 2006 Hawaii winner Normann Stadler in one of Ironman’s epic battles. But verbal sparring between McCormack and the German duo of Stadler and Faris Al-Sultan the day after the race started a year of trash talk and rivalry. It was all part of McCormack’s plan. John Segesta/wahoomedia.com

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2004: DNF In ’04 Macca became the first non-European to break eight hours in an Irondistance event, at the Quelle Roth Challenge. After the event, a reporter asked him about his feelings toward Kona later that year. “If I win Hawaii this year I can honestly say I will feel complete as an athlete. I will have achieved everything I have ever wanted to achieve in this sport and could retire completely satisfied with my career.”

2005: SIXTH PLACE “The last few years they were saying were failures, but they were lessons learned. Ironman’s bizarre. At Hawi, I’ve never felt that bad in a race, then I had the best run of my life. It’s all a real confidence boost.”

2006: SECOND PLACE “All you can say to Normann [Stadler, the 2006 Ironman world champion] is I’ve won five Ironmans off the front on the bike . . . I’ve been off the front here 12 minutes my first year here—he couldn’t catch me. I’ve opted to become a runner. I’m the best—and you can tell him, and put this in the mag—I’m the best Ironman athlete in the world. He may have the title, but I will toss my hat in the ring any day of the week.”

2007: IRONMAN WORLD CHAMPION Pre-race: “Everyone’s going to pat me on my back when I win it. The years I’ve failed there, there’s been nobody. If I am successful, it’s going to be a closed shop. There’re gonna be no back-patters. I’m going to shoo everyone away. If that’s rude, hey, that’s what it’s going to be. It’s my dream, and it’s been a difficult one. Had I come to Hawaii in ’02 and won, I don’t think I’d appreciate what Hawaii is as much as I do now.” Post-race: “I’m glad I didn’t come here and win on my debut, because I don’t think I would’ve appreciated how special this race is. I’m very happy to get the monkey off my back . . . now everything is just icing. I’d love to defend, but history shows that it’s a very difficult thing to do. I’m looking forward to coming back next year and taking on the Europeans and Crowie.”

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Even without the Germans in the mix on the bike, McCormack had to play catch-up once Lieto and Sindballe attacked.

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In 2006, Lieto hesitated when Stadler road away to an eventual win. This year, however, Lieto dictated the day, ripping away from the group in the technical opening miles of the bike to a 30-second gap that grew as the day wore on. “I remembered how I paused last year, but this year I was confident in my race plan and took to it right away,” Lieto said. “I did what I thought was right for me to win the race.” Under a cloudless sky with light winds, Lieto hit the gas and powered up the road unopposed, surging to a four-minute lead. Those that missed the key pack included two of McCormack’s biggest concerns: Belgium’s Rutger Beke (suffering the effects of a foot injury) and New Zealand’s Cameron Brown, who came into Kona with an empty tank thanks to an illness two weeks prior. While Beke walked the marathon to finish 66th overall, Brown dropped out on the bike. By mile 30, the chase group had solidified with the arrival of Torbjorn Sindballe and Stadler. But instead of motoring through the group as he traditionally does, Stadler rode up to the middle of the group, then pulled in. “He came by us, but it just wasn’t the normal Normann,” DeBoom said. Early up the climb to Hawi, Stadler rolled off the front, much to the excitement of the pack. “It’s on now,” McCormack told Alexander. Soon after, however, Stadler pulled to the roadside and vomited. It was a precursor. After rejoining the chase Stadler, his stomach betraying him, pulled over, laid down his bike and called it a day. In stark contrast to his emotionally charged Kona DNF to a flat in 2005, Stadler this year was philosophical. “I was throwing up all night . . . It happens,” he said as

John Segesta/wahoomedia.com

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Chris Lieto went off the front early on the bike, setting the race tempo and forcing the rest of the top men to chase him on the marathon.

On Oct. 13, 2007, the men’s race began to unfold before the athletes even took to the water. News spread quickly on the pier that 2005 Hawaii Ironman champ Faris Al-Sultan was going to miss the start due to a stomach virus he picked up in the days before the race. “I didn’t believe it,” McCormack said. “I thought maybe they were playing games with me now.” After following Linda Gallo for most of the swim, Spaniard Francisco Pontano was first out of Kailua Bay in just over 51 minutes. Young Aussie Luke McKenzie and a pack of heavies followed closely and tore up Palani onto the Queen K Highway. The global pack included the Australian quartet of McCormack, Luke Bell, Craig Alexander and McKenzie, Canadian Tom Evans, Americans Tim DeBoom, bike powerhouse and Kona rookie T.J. Tollakson and Chris Lieto, Belgium’s Marino Vanhoenacker, Luc Van Lierde and Bert Jammaer and Spaniards Pontano and Eneko Llanos. 72

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Stadler feels the agony of defeat after a stomach virus forced him to pull out on the bike just before the Hawi turnaround.

Tim Mantoani

“The bravado talk, it’s part of the game to get this title,” McCormack said. “It’s one of my cards. It’s failed so many times and I wondered if it was the right card to play—but I played it anyway. I was confident in my ability and am not afraid to let people know. This race became my project, became my life.”

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Sindballe unleashed a punishing assault on the bike then backed it up with a solid marathon to hang on to an impressive third-place finish.

he sat on a stretcher, then, alluding to Al-Sultan’s similar illness, added, “I promise you, I wasn’t staying with Faris!” With Stadler out, Sindballe made his move just before the Hawi turnaround. “There were side winds and headwinds, so I thought, ‘Let’s go,’ said Sindballe of his decision to attack and attempt to bridge up to Lieto” With his foot on the gas, Sindballe struck out on his own. While the pack held fast, a few, including Tollakson, who missed his special-needs bag, were shelled off the back. Halfway back to town, it was Bell’s turn to bail, suffering from a knee strain he suffered during a swim session weeks prior. Sindballe’s effort bore fruit at mile 90 when he passed Lieto, who was managing a case of seized glutes. “I tried to go with him a bit but checked myself,” Lieto said. “My goal was to win the race, not the bike split.” Sindballe rolled into T2 at the Kailua Pier nearly two minutes ahead of Lieto with the fastest bike split (4:25:26), and many expected him to quickly slip backwards through the field, espe74

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cially when Lieto re-passed him for the lead two miles into the marathon. But both men would have to contend with the wave of athletes charging hard from nearly 11 minutes behind. Into T2, Macca showed his hand: He dove into transition first and gained an instant 30-second gap, bolting up Palani to start the out-and-back section along Alii. He paired that with his key race tactic: an opening set of 5:40 miles to set the tone. “It was classic ITU tactic: go into transition first and bolt away first,” Alexander said. “He had a great transition.” McCormack was resolved to force his main rivals—DeBoom and Alexander—to match him. Win or lose, his cards were face up. “I rolled my dice coming out of transition. Sometimes you get scared to seize the moment. I said to myself, ‘Don’t be scared today.’ To win this race you have to take a chance. Normann, Faris, Tim, Peter have all shown that. With Crowie, we’ve trained so much together we know each other’s strengths and weaknesses so I wasn’t that worried about him, but I was worried about Tim—he’s got a lot to prove.”

Jay Prasuhn

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The fashion statement (and his five-pound lighter frame compared to a year ago) was no mistake; working with doctors back home, Sindballe discovered he can reduce his core temperature by dropping a bit of weight and simply keeping cool with wet clothes and socks. “And the glove, filled with ice, was like a thermostat. I’d put a bunch [of ice] in, and within three minutes it was gone.” Suddenly, the biker was a scientific runner, as DeBoom hunted the unfailing Dane throughout the marathon. “I got to within 15 seconds, going hard as I could, and I just couldn’t catch him,” DeBoom said. “He was really surprising me.” After McCormack passed Sindballe at mile 11, he set his sights on first: Lieto. At mile 16 he had the American in sight and passed him smoothly. But Lieto wasn’t giving up without a fight. “When he came, I jumped on his shoulder,” Lieto said. “I was out there to win the race and affect him mentally—maybe he would have cracked, so I had to take that chance. After 400 meters of brave pace matching, Lieto settled back into his own tempo to ultimately be consumed by Alexander, Sindballe again, DeBoom and Vanhoenacker. Now alone in second late in the run, Alexander was doing all the right things, but being a rookie on the Big Island he had his doubts. “I was stuck in no-man’s land,” he said. “With Chris ahead and Tim DeBoom behind I was wondering if I was doing the right thing. Should I be up with Macca, or was I going too hard, because Tim was back there and he’s won this race twice? I wasn’t sure what to do.” Still, Alexander kept his gap, and the chance at joining McCormack to battle for the win with seven miles to go was real. But exiting the Energy Lab and re-joining the Queen K, a light headwind and a bit of uphill was enough to stall McCormack completes the pass for the race lead as Lieto, who had controlled the race all day, Alexander’s surge. struggles to match pace with the determined Aussie. “I knew when I saw Crowie in the Energy Lab that it was my race to The speeding freight-train trio of McCormack, Alexander lose, but I was scared—last year I was hunting, this year I was and DeBoom rolled past solo-running and then-third placed being hunted,” McCormack said. But he says he wasn’t ever Vanhoenacker in the first 10 miles, and the Aussies then really alone. “In the days before, I said I’m going to talk to surged past Sindballe. DeBoom closed in to within 15 seconds mom all day and to Sean. I was talking to them, saying, ‘I’m of the Dane early on but simply couldn’t crack him. “I was not going to blow this.’ I was never lonely.” As McCormack on,” Sindballe said, clipping along at 6:30 miles in bright white descended Palani and made the final stretch onto Alii, shorts, a white glove full of ice, a white long-sleeve top and Alexander nowhere in sight. Macca raised his hands skyward. white compression socks. It was happening. 76

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naut with wins at Chicago, Los Angeles, a third place at his Ironman debut in Australia and the win that placed him on the map, the 2006 Ironman 70.3 world title. “I’ve won big races and knew what my ability is,” Alexander said. “I caught a lot of flak for it, but I only went through the motions at Ironman Australia. That was backyard tennis in April, and this is Wimbledon in October.” In Kona, he debunked the adage that top Hawaii results are the sole result of dues paid. “I feel like the school kid who aced his math exam and doesn’t know why,” Alexander said with a smile. “It was the most enjoyable day of my career. When Greg Welch won in ’94, that was my first contact with the sport. I dreamt of doing this race. It was everything I thought it would be.” McCormack was the first to congratulate Alexander. “To run a 2:45 marathon, it’s scary what he’s capable of,” McCormack said. “It took me five years to get second, and he’s done it first try. It was a veteran performance in a rookie race.” With a thunderous roar as he crossed third, Sindballe reveled in the fact that he held off two-time world champ DeBoom by a minute. And DeBoom’s fourth-place finish was a resounding statement: After three years beset by injuries and bad luck, he’s back. “I was happy with my race, but really, all the research [Sindballe] did paid off,” DeBoom said. “But after the injuries I’ve had, I had a lot of time to reflect, a lot of time to find my form. It was a good day, not a great day—but it was great to be back in the hunt.” McCormack’s Hawaii win officially places him among the best triathletes ever to race the sport. The Hawaii trophy goes up onto a crowded mantle that includes a 1997 ITU world championship and World Cup series title, Australian national titles, Wildflower, Grand Prix. At every distance and on every major stage McCormack has been victorious. And while nearly every title was handed to him on a silver platter, Hawaii means so much because it wasn’t. “I always thought I was the best, but this was the race my peers would always judge me by, and I’ve left this island disappointed so many times,” McCormack said. “The thing I learned is you have to fight for every second in Ironman. These guys don’t crumble as easy as short-course guys. They’re tough, seasoned, veteran men. That’s why I feel so satisfied for myself; I never gave up the chase. The desire kept me coming back. I know Normann and Faris will be back, so now I can try to win a couple more without havWith his second-place finish, Craig Alexander proved that he has the horsepower to compete with ing to explain myself to anyone.” the best Ironman athletes in the world. 78

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McCormack crossed for his first Hawaii Ironman win with a 2:42:02 marathon, the fifthfastest run in Ironman history. And there at the finish, with an extended hand of congratulations: Stadler. The verbal battle seemingly finished. McCormack had joined the club. Behind Macca, Alexander’s first try at Kona was a resounding success as he crossed the line in second, adding another laurel to a brilliant career as a short- and middle-distance jugger-

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With perhaps the greatest upset in the history of the Ironman, Chrissie Wellington celebrates her victory in Hawaii. 82

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WONDER

WOMAN

How a former UN worker and occasional Himalayan mountain biker found herself blowing the doors off the Hawaii Ironman By T.J. Murphy

Let it be known that early on during the 2007 Hawaii Ironman the women’s race blew up. Switzerland’s Natascha

John Segesta/wahoomedia.com

Badmann, trying to veer away from a road cone, smashed into the pavement and was hurt badly enough to ultimately knock her out of the race. The defending champion, Australia’s

Michellie Jones, was not her usual confident self during pre-race week for reasons unknown at the time, despite stating that she was in top shape at the press conference. After getting through the swim in 55 minutes, Jones struggled to stay in the main group of pros on the bike. Near the end of the leg she dropped

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Because of stomach problems and a perforated eardrum, returning champion Michellie Jones, after a difficult year in general, was unable to mount a defense of her title and dropped from the race late in the bike.

out. A perforated eardrum, sustained three weeks before when she was kicked during a swim workout, and an upset stomach were the reasons for her duress. Badmann struggled on after her crash, but she too would eventually be forced out by injury (her partner, Toni Hasler, had to talk her off the course). 84

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It was after the turnaround on the bike back from Hawi where spotters and media continued to refer to their start lists to identify who number 107 was, a woman floating along on a Cervelo P2 who gamely drifted among the leaders. Chrissie Wellington was known only for having won Ironman Korea seven weeks prior. In a game that normally demands tremendous experience, the Brit had little trouble being stealth. Save Luc Van Lierde’s winning performance in 1996, upstarts do not take the lead early and hold onto it long at the Hawaii Ironman; they tend to burn off like mayflies, and NBC cameras try not to waste too much film on them. The veterans may have been less worried about Wellington than they were about the distinct lack of cloud cover waiting for them in Kona where they would run their marathon. It would be hot. It had been a mild day in terms of wind: not much to concern the elites except for the last few miles before the turnaround in Hawi. Then tailwinds. Winds that an oblivious Wellington used to set sail toward the lead.

John Segesta/wahoomedia.com

News of the impending DNFs buzzed across cellular waves and through the Internet, sucker punching the triathlon world. Who was going to win now? American Desiree Ficker? Australian Kate Major? Canadian Lisa Bentley? The UK’s Leanda Cave? Perhaps shortcourse convert and 70.3 world champion Sam McGlone, another Canadian? Like in the men’s race, a flu-type bug would gut the efforts of several, like Ficker and Bentley. New Zealand’s Joanna Lawn would battle diarrhea throughout a warm day. The mystery illness bulldozed open the field, and bad luck paved it. Oddly enough, the woman that would seize control of the race—as seemingly easy as one might pick an apple from a tree—was a 30-year-old British triathlete, such a greenhorn that she had only the vaguest notion of who Jones and Badmann were. She would later whisper to a reporter, “I don’t know who anyone is here.”

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Six-time Kona champ Natascha Badmann crashed early in the bike, so hard that she would require surgery in late October to repair tendons in her shoulder. Remarkably, on the day of the race Badmann remounted the bike and tried to continue. She eventually dropped from the race on the advice of her coach and partner Toni Hasler.

CHRISSIE WELLINGTON AND THE GREAT COLLUSION OF FORCES BEHIND HER Go back a ways in the history of Chrissie Wellington and you’ll see that she studied geography at the University of Birmingham. Later, working for a law firm, she became disillusioned and went back to school, earning an MA in international development. She would soon find herself working closely with UN ministers on projects like shaping environmental policy in Iraq, but staying in four-star hotels felt hypocritical to her motivation. That’s when she did a Google search and landed the hands-on work of helping out the poor in Nepal. In 2005, Wellington wrote a paper entitled, “An Informal Update Paper on the Status of Community Led Total Sanitation (CLTS) in Nepal,” a 3200-word report of efforts to provide safe drinking water and adequate sanitation for Nepal’s poor. When Wellington wrote this paper, she was only beginning to dip her toes in triathlon. The hippie environmental activist and world traveller had come from a university background that had nothing to do with athletics and everything to do with academics. But during her time in Nepal she began to wonder, she says now, about the depth of her athletic talent, because on mountain-bike rides poking above 15,000 feet of altitude in the Himalayas she 86

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kept dropping the guys that feverishly tried to stick on her wheel. These weren’t 30-minute jaunts; they were more of the crossing-Tibet-with-a-tent kind of bike rides, with weather so cold that after waking in the morning the bikers would have to urinate on their bike chains so the cranks could turn. During the rides, she couldn’t help but notice her natural strength. “I’d have to stop and wait for the guys to catch up,” she says. “I would get really cold while I waited.” Wellington jumped into triathlon and was ridiculously successful, winning the 2006 ITU age-group world championship in Lausanne, Switzerland. This was after she had moved back to London and executed 10 hard weeks of training. She beat the other women in her age group by seven minutes and won the overall championship by four minutes. She figured because she was nearing 30 years of age, if she wanted to see how far her talent could go, she had to do it right away. This awareness coincided with her Lausanne performance being witnessed by the enigmatic, controversial super-coach Brett Sutton (the Australian known most immediately for two primary things: one, his 1989 relationship with an underage athlete; and two—minus the immorality of number one—the man that is to triathlon what Vince Lombardi was to American football).

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Wellington wanted to know if she could make it as a pro, and Sutton gave her a tryout. They trained and talked for three days, and Wellington knew that if Sutton gave her the chance, she’d take it. Sutton had recently been given the job of coaching a new team called TeamTBB, created by Alex Bok, a team that trained together not in Colorado or San Diego, but Switzerland and Thailand. Enter Alex Bok. After 15 successful years as banker, Bok, from Holland, decided to make an extreme career change. “I had

had it with the corporate world,” he says. “Yes, the money you make allows you to do things, but for me it was no longer in line with my value system.” Bok had a distinct interest in Asia and, aware of the surging economic growth, wanted to make a positive contribution. “In a short amount of time some 240 million people in Asia have risen above the poverty line. It’s like the entire population of the United States going from zero income to middle-class income. Metropolitan centers like Shanghai, Singapore and Hong Kong have experienced phenomenal growth.” Bok says that the raging economy has come at a deep

Jay Prasuhn

COFFEE CONUNDRUM

Nothing like a bit of miscommunication to create a tempest in a teacup. Or, rather, a coffee cup. Such was the case with the Hawaii Ironman debut of Ironman Coffee (mdotcoffee.com) in Kona. The brand, created by Chris McCrary and brothers Carlos and Andres Caicedo, made a soft launch at Ironman Canada and Ironman Louisville. But in Kona the coffee produced a local stir when it was revealed that the blend was sourced from Guatemala instead of Kona, one of the world’s premiere coffee-growing regions. Due to a delay in signing the licensing agreement with the WTC, McCrary was unable to secure an organic Kona grower capable of supplying him in short order. “We always had intent to have a Kona coffee in our line, but the late licensing agreement made it difficult to get done in time for the Hawaii Ironman,” said McCrary. Kona locals and coffee growers were incensed—all they saw was a Guatemalan coffee being promoted in the back yard of one of the finest beans world over. “That was a perceived slap in the face for the Kona growers,” McCrary admitted. Unable to get a quick meeting with WTC officials, local growers threatened to picket the race. Rumors spread that some farmers would blockade the race course with tractors. 88

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Quickly, WTC officials and McCrary arranged a meeting with Kona Coffee Farmers Association president Ken Sheppard to sort out the mess. The WTC agreed to pull all Ironman Coffee and remove all branding banners and immediately placed a full-page apology to locals and local growers in four local newspapers. “It was terrible—everyone looked at us like we were being subversive, but we had every intent of honoring the island with an island coffee,” McCrary said. “Once we explained our situation about the licensing agreement delays to the KCFA, they were receptive,” McCrary said. “In the end, it worked out okay. This time next year, we will have a Kona coffee in Kona; they’re going to support us 100 percent, even going so far as to help us pick the farm and coffee.” On the flip side, Coffees of Hawaii (coffeesofhawaii.com) made a big hit with a clever marketing vehicle: a floating coffee bar anchored about 500 meters off Dig Me Beach. Athletes preparing the week before the race with morning swims in Kailua Bay were greeted with free cups of java or iced espresso from the company’s selection of brew, as well as water or Gatorade. The idea was a joint effort between Albert Boyce, president of Coffees of Hawaii, and freelance marketer Herbert Krabel, both Ironman triathletes. Boyce took part in the race in Kona that week. —Jay Prasuhn

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Wellington assumed the race lead late in the bike, following the effort with a sub-three-hour marathon.

cost to the environment, recalling how he couldn’t see the sea from a seaside apartment because of smog. Bok figured that one way he could help make a difference would be to sell bikes. Bok started a chain of shops under the name The Bike Boutique. But they are more than shops, he explains. “I wanted to plant the seed in people’s minds of biking to work.” To enable bike commuting, Bok’s stores provide parking for bikes, showers and lockers. Bok went further with his social ambitions, investing his savings in creating TeamTBB. “I couldn’t understand why I never see an Asian in the Tour de France or finishing in the top 10 at the Hawaii Ironman,” he says. Bok dreamed of a triathlon team that not only raced well but also worked to invigorate triathlon in Asia, encouraging children to take up sport. He would first go for established names in triathlon, drum up a buzz and invest in 90

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a youth-development program. Bok became interested in one of the most successful coaches in triathlon history, who at the time was coaching elites in Brazil and, coincidentally, conducting a social-development program similar to the one Bok had in mind for Asia. The coach was Sutton. It was in 1989 when Sutton, then 27 and coaching swimming in Australia, had a sexual relationship with one of his athletes, a 14-year-old female. Sutton was married at the time. The sordid story eventually became a court case tried in 1999. Sutton pleaded guilty. In an interview given to The Observer Sport Monthly in 2002, Sutton said he had slipped into a clinical depression and considered suicide. While he would serve no time in jail, he would lose his wife, and the conviction and story continue to surface every time Sutton’s name is mentioned. Bok looked into Sutton’s past. He says the story he was seeing was making it easy to pass on Sutton, due to both ethical and business reasons. With $2 million of his own money on the line, he says he wasn’t about to take any chances on hiring someone who could destroy his enterprise, and worse, he says, be someone in direct conflict with his value system. “I was raised a Christian,” Bok says. “I have a value system and what he did was deeply wrong. But I had to be fair.” Bok looked into the court files and talked with athletes who knew Sutton and were there. “I wanted the facts. The court had investigated Brett, and in working with 400 athletes over a 10year period, they did not find a single additional transgression. Brett committed a crime in 1989 and completely screwed up, but I was convinced he was not a repeat offender.” Bok also says he spent several days talking one-on-one with Sutton. In this personal investigation, Bok was also moved by the fact that four other girls on the team had wanted to testify on behalf of Sutton, but Sutton would not allow them to because of the harm of being involved in the trial might cause. Bok says he felt that Sutton had paid a price for his crime and it was time to move on. “For almost 20 years this thing has been ruining his life. After all that time, isn’t there room in our hearts to give the guy a second chance?” Bok gave him that chance. Sutton began coaching Wellington in 2007. She was part of a team that included a select group of elites including names like Belinda Granger, Andrew Johns, Hillary Biscay, Luke Dragstra and Bella Comerford. Like many of his athletes, Wellington speaks passionately about Sutton and his coaching. “Brett isn’t a triathlon coach. He’s so much more than that,” she says. “He’s teaches the art of war. He teaches you how to succeed.” Canadian Luke Dragstra believes fiercely in Sutton’s approach and suggests that the match between Wellington’s talent and Sutton’s coaching insight was phenomenal. “Chrissie has an incredibly strong body, focus and the ability to block everyone out,” Dragstra says. “And Brett sees through all the bullshit. He doesn’t come at it from the perspective of a triathlete. He draws from backgrounds in boxing, swimming, horse training and training greyhounds. He believes anyone can become good at this sport if you can do the work. He also has 100-percent respect and trust from everyone on the squad, so when he says, ‘Go run the 55k bike loop’ when it is 95 degrees out, no questions are asked. He thinks it’s going to make us better, so we do it. Everyone in the squad improves leaps and bounds. The ones who can’t handle it just go their own way . . . it takes athletes who are willing to really suffer more than you can imagine who develop and learn to win.”

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Although Wellington qualified for Kona at Ironman Korea, where she won by 50 minutes in a time of 9:54, Sutton uses his own qualifying system. You go when he says you’re ready to go. Surely Sutton noted that Wellington’s 9:54 was performed in a 122-degree race. Kona would feel like an autumn breeze. Wellington was in, along with several other team members— Rebecca Preston, Belinda Granger and Hillary Biscay. The primary pack of women contenders emerged from Kailua Bay after the 2.4-mile swim between the 58th and 59th minute. Although Joanna Zeiger had leaped up onto her bike to ascend the sharp hill up Palani after a 51:37 swim, it was a lead that would soon disintegrate despite Zeiger’s legendary toughness and newly gained information gleaned from lab testing to determine her hydration needs (the testing suggested she needed to take in an additional 20 ounces of fluid per hour). Still, Zeiger remains unable to unlock the Hawaii Ironman and this year finished 41st. This was McGlone’s first Ironman triathlon, ever. After her 58:07 swim, two seconds up on Wellington, she went with the fastest in the field on the bike. She was stunned at the speed. “We went through the first 40k in 1:04,” McGlone said. “I couldn’t believe how fast they were going. I asked a media guy what was going on. He said, ‘It’s always like this the first hour. It will slow down.’ And it did. The pace lightened up to a speed that McGlone was worried was too easy. But her game plan was to keep contact with the known quantities, like Jones, Major, Cave and Lawn. Within the last 20 miles of the bike, three things happened that even the most thorough game plan probably failed to include. One, Michellie Jones dropped out at mile 90. Two, Wellington took off like a rocket, increasing her pace to above 23 mph. At mile 95, she was spotted at 38 seconds behind race leader Leanda Cave, with Dede Griesbauer between. Five miles later, Wellington had taken a 30-second lead. McGlone had no idea who Wellington was. When McGlone entered transition after a 5:10:31 bike ride, she had anticipated that Wellington probably had a two-minute lead. The third surprise of the last part of the bike was this: Wellington had blasted the final miles, creating a 4:10 gap on her primary competitors. Sam McGlone is not the shy girl-next-door type you might think. When she races, she wants victory. Nothing is held back; everything is burned. McGlone’s facial expression in the final mile makes you think of someone trying to survive death by electrocution. 92

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THE ROAD THROUGH KONA

Kate Major got back into the mix at Kona with a third-place finish.

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Spitfire Sam McGlone charged to a second-place finish at her first try at the Ironman distance. 94

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Early in the marathon, McGlone, startled by the fact that Wellington had a four-minute lead off the bike as opposed to the two minutes she expected, began running 6:35 miles. She began a climb toward the top three. In the process, she had a quick chat with Leanda Cave. “I asked Leanda if Wellington could run. Leanda said, with emphasis, ‘Oh yeah.’” With this in mind, McGlone had a tough choice to make. You’re racing your first Ironman, the Hawaii Ironman no less, do you risk a red-line pace early in the marathon to go after a woman few had heard of? McGlone chose to stick with her race plan. For miles she worked side-by-side with Aussie Kate Major. Word of Wellington being in the lead during the marathon arrived with the expectation—from years of watching the accumulation of Kona road kill— that she would bonk and her legs would crumble. But it sure didn’t look like it once you saw her. On her toes and looking light as a ballerina, Wellington was clicking off sub-6:30 miles with apparent ease. Major would fall off the pace before the 10-mile mark, and by 15 miles it was clear that unless Wellington and McGlone fell apart the world was looking at the top two finishers. Major, holding third, had fallen more than five minutes behind McGlone, and McGlone was 7:12 behind the leader. In the final miles of the marathon, Wellington’s pace would slow to above seven minutes per mile, but there was no catching her. She would clock a 2:59:57 marathon. In the years since the 1978 creation of the race only one woman has split the run faster: Lori Bowden in 1999, when she ran 2:59:16. McGlone goes down as having run the third-fastest marathon, splitting 3:00:51. Wellington’s final time: 9:08:45; and McGlone’s: 9:14:04. Major finished third in 9:19:13. Wellington’s victory is one of the greatest upsets in the sport. Historically speaking, her race was counterintuitive. Chris McCormack’s 2007 win followed the classic path as first executed by Mark Allen: beating one’s head against the lava rock for years until you finally cross the line first. The day after the race, a peaceful, humbled McCormack was not completely surprised by Wellington’s win. Growing up through the Australian system, he knows what it’s like to be coached by Sutton. “He’s an old-school coach,” McCormack says. “He used to coach boxing. You wouldn’t believe how hard he has you train. An Ironman is baby food to his athletes.” So it seemed with Wellington, whose smile lit up Kona as the sun went down. Compared to her countrywoman Leanda Cave, who finished eighth overall and incurred so much muscle damage she could only take steps a few inches at a time, Wellington walked about briskly as doping-control volunteers guided her to testing. Smiling, McCormack couldn’t help shake his head at how little breakdown the 9:08 victory tolled on Wellington. “You’d think she just got back from a game of tennis.”

Jay Prasuhn

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The moment after Photographer Tim Mantoani takes his camera into the finish-line area of the Hawaii Ironman

San Diego-based photographer Tim Mantoani's work has appeared in Sports Illustrated and ESPN Magazine, and his portfolio includes portraits of many of the greatest football, baseball and basketball players of our time. A frequent contributor to Triathlete (most recently he photographed Fernanda Keller for our April 2007 issue and has shot our last three swimsuit issues), this past October was Mantoaniâ&#x20AC;&#x2122;s first visit to the Hawaii Ironman. Tim brought us the idea of shooting pictures of the athletes immediately after they had crossed the emotionally charged Ali'i Dr. finish line. For approximately four hours we walked willing triathletes to a small tent not far from the table where volunteers handed out finishing medals. We'd like to thank the volunteers and race organizers who made the shoot possible and the battle-weary athletes that kindly honored our request. Mantoani's concept was to get on film a glimpse into the heart and souls of those tackling the Ironman. We hope you enjoy his work. â&#x20AC;&#x201D;T.J. Murphy

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THE

ENDURANCE ADVANTAGE!

After taking Astavita I recover more quickly from big training days and I feel stronger and better equipped to continue training at my high level of intensity.* Chris Lieto

Professional triathlete

1-800-507-4011

www.astavita.com * This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

速

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OFFICIAL SUPPLIER

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Where do you get your gear?

www.tribuys.com

Your one stop TRI shop

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Ford Ironman World Championship KAILUA-KONA, HAWAII OCT. 13, 2007 2.4-MILE SWIM, 112-MILE BIKE, 26.2-MILE RUN PRO MEN 1. Chris McCormack (AUS) 2. Craig Alexander (AUS) 3. Tobjorn Sindballe (DNK) 4. Tim DeBoom (USA) 5. Marino Vanhoenacker (BEL) 6. Chris Lieto (USA) 7. Eneko Llanos (SPN) 8. Luc Van Lierde (BEL) 9. Michael Lovato (USA) 10. Patrick Vernay (NCL) 11. Francisco Pontano (SPN) 12. Bert Hammaer (BEL) 13. Eduardo Sturla (ARG) 14. Frank Vytrisal (GER) 15. Timo Bracht (GER) 16. Stefan Riesen (SWI) 17. Maximilian Longree (GER) 18. Michael Goehner (GER) 19. Luke McKenzie (AUS) 20. Marcel Zamora (SPN)

51:48 51:40 53:25 51:39 53:21 51:37 51:47 51:42 53:27 53:24 51:23 51:51 55:18 54:42 53:21 59:30 58:23 58:19 51:25 53:20

4:37:32 4:38:11 4:25:26 4:38:20 4:33:06 4:28:18 4:38:12 4:38:18 4:41:32 4:49:17 4:38:30 4:39:04 4:39:21 4:37:31 4:44:31 4:35:01 4:50:11 4:39:21 4:38:39 4:49:14

2:42:02 2:45:13 3:57:25 2:48:29 2:53:00 3:00:16 2:51:43 2:55:28 2:54:03 2:48:13 3:01:23 3:01:00 2:57:07 3:00:39 2:55:55 2:59:31 2:46:35 3:01:08 3:11:00 2:59:34

8:15:34 8:19:04 8:21:30 8:22:33 8:23:31 8:25:49 8:26:00 8:30:01 8:33:28 8:35:10 8:35:37 8:35:53 8:36:31 8:37:44 8:37:52 8:38:35 8:39:42 8:43:55 8:44:55 8:46:36

58:09 58:07 58:08 58:15 58:08 58:13 53:27 53:13 58:07 1:03:18 58:06 1:00:41 1:03:19 1:00:27 1:00:26 1:03:01 1:00:36 58:18 1:03:15 55:10

5:06:15 5:10:31 5:10:16 5:10:17 5:17:23 5:16:02 5:13:05 5:13:45 5:10:17 5:29:09 5:21:34 5:11:15 5:33:25 5:32:40 5:22:34 5:27:56 5:27:17 5:39:11 5:34:13 5:25:06

2:59:57 3:00:51 3:06:35 3:13:44 3:07:14 3:08:17 3:22:02 3:24:21 3:24:19 3:01:24 3:16:06 3:24:03 3:08:36 3:12:30 3:24:09 3:18:06 3:22:46 3:13:22 3:13:31 3:31:43

9:08:45 9:14:04 9:19:13 9:26:47 9:26:55 9:27:19 9:33:34 9:36:10 9:37:54 9:39:47 9:40:48 9:41:03 9:50:38 9:50:58 9:51:40 9:55:17 9:55:33 9:56:10 9:56:16 9:56:46

PRO WOMEN 1. Chrissie Wellington (GBR) 2. Sam McGlone (CAN) 3. Kate Major (AUS) 4. Joanna Lawn (NZL) 5. Rebecca Preston (AUS) 6. Rebekah Keat (AUS) 7. Dede Griesbauer (USA) 8. Leanda Cave (GBR) 9. Belinda Granger (AUS) 10. Erika Csomor (HUN) 11. Heather Gollnick (USA) 12. Tara Norton (CAN) 13. Kathrin Paetzold (GER) 14. Edith Niederfriniger (ITA) 15. Lisa Bentley (CAN) 16. Charlotte Paul (AUS) 17. Sione Jongstra (NLD) 18. Andrea Brede (GER) 19. Tamara Kozulina (UKR) 20. Hillary Biscay (USA)

1. Rafael Wyss (SWI) . . . . . . . . . . . .9:06:25 2. Ben Orr (AUS) . . . . . . . . . . . . . . .9:21:59 3. Mario De Elias (ARG) . . . . . . . . . .9:29:37 4. Brian Monaghan (USA) . . . . . . . .9:34:32 5. Kamata Kazuaki (JPN) . . . . . . . . .9:38:55

Men 25-29 1. Alex Mroszczyk-McDonald (USA) .9:00:09 2. Mac Brown (USA) . . . . . . . . . . . .9:05:22 3. Christian Brader (GER) . . . . . . . . .9:06:16 4. Justin Hurd (USA) . . . . . . . . . . . .9:07:23 5. Frank Reimann (GER) . . . . . . . . .9:07:40

Men 30-34 1. Tommy Nielsen (DNK) . . . . . . . . .9:05:06 2. Marko Schlittchen (GER) . . . . . . .9:11:16 104

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Women 40-44

1. Gregory Fraine (NZL) . . . . . . . . . .9:19:02 2. Michael Hagen (USA) . . . . . . . . .9:26:06 3. Wolfgang Schmatz (GER) . . . . . . .9:32:29 4. Patrick High (USA) . . . . . . . . . . . .9:35:19 5. Dave Boyes (AUS) . . . . . . . . . . . .9:45:01

1. Britni Bakk (USA) . . . . . . . . . . . .10:29:30 2. Mina Pizzini (USA) . . . . . . . . . . .10:39:35 3. Katherine Nichols (USA) . . . . . .10:45:01 4. Leslie Sanderson (CAN) . . . . . . .10:48:10 5. Michelle Lanouette (USA) . . . . .10:53:21

Men 50-54

Women 45-49

1. Joe Bonness (USA) . . . . . . . . . . .9:46:36 2. Gregory Taylor (USA) . . . . . . . . . .9:50:35 3. Herb Spicer (USA) . . . . . . . . . . . .9:58:20 4. Kevin Moats (USA) . . . . . . . . . .10:08:50 5. Christian Meuser (BEL) . . . . . . .10:21:38

1. Juliana Nievergelt (USA) . . . . . .10:31:22 2. Teresa Rider (USA) . . . . . . . . . . .10:52:36 3. Jeannie Fry (AUS) . . . . . . . . . . .11:07:27 4. Amy Rice (USA) . . . . . . . . . . . . .11:12:26 5. Solveig Gysland (NOR) . . . . . . . .11:12:57

Men 55-59

Women 50-54

1. Reinhold Humbold (GER) . . . . . .10:05:34 2. Jim Bruskewitz (USA) . . . . . . . . .10:25:14 3. David McCormack (AUS) . . . . . .10:45:38 4. Steven Smith (USA) . . . . . . . . . .10:52:23 5. Jo Roobrouck (BEL) . . . . . . . . . .11:09:19

1. Laura Sophiea (USA) . . . . . . . . .10:59:32 2. Edie Fisher (CAN) . . . . . . . . . . .11:07:28 3. Kimberlee Rouse (USA) . . . . . . .11:09:40 4. Hilly Bronnimann (SWI) . . . . . . .11:45:45 5. Ann Barnes (CAN) . . . . . . . . . . .11:49:13

Men 60-64

Women 55-59

1. Kent Robison (USA) . . . . . . . . . .11:07:22 2. Takahisa Mitsumori (JPN) . . . . .11:19:57 3. Hans Linen (NLD) . . . . . . . . . . .11:21:37 4. Brian Barr (AUS) . . . . . . . . . . . .11:23:03 5. Charles Windus (USA) . . . . . . . .12:00:53

1. Betsy LaFlame (USA) . . . . . . . . .12:28:14 2. Carol Peters (CAN) . . . . . . . . . . .12:32:58 3. Heather Allison (NZL) . . . . . . . .13:13:29 4. Monika Wille (GER) . . . . . . . . . .13:20:17 5. Beatrice Van Horne (USA) . . . . .13:28:31

Men 65-69

Women 60-64

1. Milos Kostic (CAN) . . . . . . . . . .12:52:45 2. Bernd Dords (AUT) . . . . . . . . . . .13:03:34 3. Toyomi Taki (JPN) . . . . . . . . . . . .13:03:48 4. Guenter Pressler (GER) . . . . . . .13:17:09 5. Richard Clark (USA) . . . . . . . . . .13:19:35

1. Cherie Gruenfeld (USA) . . . . . . .13:11:19 2. Chris McCambridge (USA) . . . . .13:29:37 3. Amy Fredericks (USA) . . . . . . . . .13:59:35 4. Sharon Morey (USA) . . . . . . . . .14:07:53 5. Valerie Gonzales (CAN) . . . . . . .14:51:13

Men 70-74

Women 65-69

1. Ron Ottaway (USA) . . . . . . . . . .13:05:41 2. Mike Burrie (USA) . . . . . . . . . . .14:13:10 3. Yutaka Kojima (JPN) . . . . . . . . .14:35:58 4. Hans Thamhain (USA) . . . . . . . .14:50:58 5. Mike Laramie (USA) . . . . . . . . . .14:57:09

1. Lolly Rodgers (USA) . . . . . . . . . .15:55:30 2. Lis Heckmann (USA) . . . . . . . . .16:01:53 3. Renate Rhein (USA) . . . . . . . . . .16:16:51 4. Peggy McDowell-Cramer (USA) . .16:31:47

Men 75 & Over

1. Harriet Anderson (USA) . . . . . . .16:28:42

1. France Cokan (USA) . . . . . . . . . .14:55:19 2. Lew Hollander (USA) . . . . . . . . .15:46:36 3. Lyle Roberts (USA) . . . . . . . . . . .15:58:46 4. Franz Knor (AUT) . . . . . . . . . . . .16:31:45 5. Richard Hunter (USA) . . . . . . . .16:42:15

AGE-GROUP WOMEN Women 18-24 1. Christine Waitz (GER) . . . . . . . . .10:11:21 2. Lauren Swigart (USA) . . . . . . . . .10:25:32 3. April Gellatly (USA) . . . . . . . . . .10:39:58 4. Tatina Vertiz (USA) . . . . . . . . . . .10:41:53 5. Michaela Schneck (GER) . . . . . .10:43:45

Women 25-29

Women 70-74

PHYSICALLY CHALLENGED MEN 1. Gerald Geier (GER) . . . . . . . . . .12:15:04 2. Charles Plaskon (USA) . . . . . . . .14:49:22 3. Scott Rigsby (USA) . . . . . . . . . .16:42:46

PHYSICALLY CHALLENGED WOMEN 1. Kelly Bruno (USA) . . . . . . . . . . .14:02:34

HAND-CYCLE MEN 1. Hans Koeppen (GER) . . . . . . . . .11:29:15 2. Patrick Doak (USA) . . . . . . . . . .12:05:39 3. Marc Aten (USA) . . . . . . . . . . . .13:12:58 4. Zbynek Svehla (CZE) . . . . . . . . .13:34:52

3. Sam Hume (AUS) . . . . . . . . . . . .9:11:17 4. Dale Hemley (AUS) . . . . . . . . . . .9:16:35 5. Stefan Werner (GER) . . . . . . . . . .9:17:23

1. Bree Wee (USA) . . . . . . . . . . . . . .9:47:40 2. Susanne Zettl (GER) . . . . . . . . .10:15:56 3. Inge Vancauwengerghe (BEL) . . .10:30:35 4. Ann Banke (DNK) . . . . . . . . . . .10:30:35 5. Haley Cooper (USA) . . . . . . . . . .10:38:15

Men 35-39

Women 30-34

1. Elmar Schuberth (AUT) . . . . . . . .9:04:25 2. Xabi Lekue (SPN) . . . . . . . . . . . .9:05:33 3. Mustafa Okyay (GER) . . . . . . . . . .9:09:53 4. Luis De La Torre (USA) . . . . . . . . .9:11:23 5. Andrea Zamboni (SWI) . . . . . . . . .9:11:32

1. Rachel Ross (USA) . . . . . . . . . . . .9:56:21 2. Simone Aumann (GER) . . . . . . .10:14:58 3. Beatrix Blattmann (USA) . . . . . .10:17:57 4. Jessica Jacobs (USA) . . . . . . . . .10:22:44 5. Joanna Carritt (GBR) . . . . . . . . .10:23:15

Men 40-44

Women 35-39

MILITARY WOMEN

1. Marty Bulcock (CAN) . . . . . . . . . .9:12:35 2. Chris Peeters (USA) . . . . . . . . . . .9:30:08 3. Stephan Schwarze (USA) . . . . . . .9:30:43 4. Ralf Schneider (GER) . . . . . . . . . .9:34:16 5. Dieter Metz (GER) . . . . . . . . . . . .9:35:09

1. Kelly Lear-Kaul (USA) . . . . . . . . .10:11:57 2. Amy McGrath (USA) . . . . . . . . . .10:35:04 3. Fiona Gray (CAN) . . . . . . . . . . . .10:35:12 4. Peggy Yetman (USA) . . . . . . . . .10:36:29 5. Claudia Feige (GER) . . . . . . . . . .10:38:00

1. Lisa Newman-Wise (Air Force) . . . . . . . . . . . . . . . . . . .11:35:52 2. Theresa Michal (Navy) . . . . . . . .12:32:32 3. Amy Cocanour (Coast Guard) . . .13:09:53 4. Jessica Utter (Marines) . . . . . . .15:11:04

AGE-GROUP MEN Men 18-24

Men 45-49

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MILITARY MEN 1. Brian Monaghan (Coast Guard) . . . . . . . . . . . . . . . . .9:34:32 2. Thomas Jackson (Air Force) . . . . .9:35:44 3. Greg Price (Marines) . . . . . . . . . .9:39:52 4. Mike Ferreira (Coast Guard) . . . .9:50:40 5. Peter Ohotnicky (Air Force) . . . . .9:55:13

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INTERBIKE UNCOVERED The top new gear for 2008 from the show floor in Las Vegas By Jay Prasuhn and Brad Culp

INTERBIKE, THE CYCLING INDUSTRY’S ANNUAL NORTH AMERICAN SHOW HELD IN LATE SEPTEMBER, HAS, FOR THE LAST SEVERAL YEARS, CALLED LAS VEGAS, NEV., HOME. This year, we saw the interesting (a new criterium that saw road-racing luminaries walked to the start line by models); we saw the athletes (Becky Lavelle, Normann Stadler, Simon Whitfield, T.J. Tollakson, Oscar Galindez, Paul Amey and Torbjorn Sindballe were all Vegas show goers); and we

FOUR

OF A KIND:

OUR

saw the show-floor news (Bjorn Anderson’s signing with Quintana Roo bikes, the sale of Kestrel to Fuji and the sale of Zipp to SRAM). But as far as the gear goes, this year, the show delivered. Just when you think it can’t be made any lighter, faster, more aero or less (or more) expensive, the ever-evolving bike and multisport industry proves us wrong. Here’s a collection of goods that caught our eyes.

TECH EDITORS’ TOP PICKS FROM SRAM Red $2,142

JAY’S

VEGAS

FOUR OF A KIND

Hed Vantage 8 $695 There were lots of bars on offer but none like the clip-on/base-bar pairing of the Vantage 8, marrying a mix of light weight (an unbelievable 480 grams), adjustability (with a pad-placement option that goes nearly flush with the base bar and any extension length/canting) and stiffness. To boot, the clip-ons can flip up and out of the way.

Zipp’s Sub-9 Disc ($1,875) and 1080 ($1,100 front, $1,350 rear) Triathlete was present during Zipp’s wind-tunnel test when the Sub-8 prototype became the first true negative-drag disc (providing 11 watts of forward propulsion at 15 degrees), so we were thrilled to see this go into production. But we didn’t know about the 1080, the newest super-deep. What a one-two hit.

Specialized Transition $2,500-$7,000 In the tiny Specialized booth, the Transition drew tons of attention for its tight stays flaring at the hub, its narrow profile and creative brake placement. Having gotten a chance to extensively ride this bike, we have been impressed with its handling, positioning and pricing hierarchy down to $2,500 for the Transition Comp, making the bike Macca raced in Kona available at a pauper’s price.

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Images courtesy the manufacturers

SRAM not only unveiled pricing at the show but also allowed the press its first ride on the new road group. Our impression? We thought Force couldn’t be improved, but we were wrong, with even crisper shifting and a shorter lever throw. And from the wonderful shifting to the adjustable shift reach to the unique PowerDome cassette to the smooth ceramic action through the group, Red lives up to the hype.

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BRAD’S

FOUR OF A KIND

Argon 18 E-114 $7,850 (as shown) Okay, so the name is not that sexy, but the bike was hot enough to catch more than a few eyes in Vegas. The first thing you’ll notice is the lack of a stem. This keeps the airflow smooth over the front end, as does Argon’s new super-sleek aerobars. The back of the bike is equally as aesthetically and aerodynamically pleasing, with the rear wheel tucked tight into the seat tube. Both front and rear brakes are cleverly shielded from the wind. A complete medium-sized bike tips the scales at around 16 pounds. You can spec the bike how you’d like, but for this price you’ll get a complete Dura Ace group, FSA cranks and a Zipp 909 wheelset.

Shimano Dura Ace Carbon Crank $1,300 After years of speculation, the Dura Ace Carbon Crank has finally arrived. It’s not that the guys at Shimano don’t like carbon, it’s just that they already had the stiffest crank on the market with their alloy model. Now, the carbon version is even stiffer. The new model still has some alloy in the core, but it adds little to the weight (709g with bottom bracket). It will be available in 53/39 and 52/39 gear combos, with 170, 172.5 and 174mm crank-arm options.

Orca 3.8 Wetsuit $599 The new 3.8 utilizes Orca’s AirRelease Technology, which helps regulate your body temperature during longer swims. The entire ventral area is composed of AirLite 5mm neoprene, which provides 25 percent more buoyancy than standard neoprene. The shoulders have been made as flexible as possible to keep you reaching far and racing fast.

Jamis Xenith T2 $6,300

Images courtesy the manufacturers

Jamis proved it’s serious about the triathlon market with the introduction of its first super-aero frame. The bike is highlighted by Jamis’ one-of-a-kind aero fork, which shrouds the front brake. The forward seat position goes all the way to a 78-degree angle to help get you in the optimal power position. The bike comes spec’d with FSA Hollow Carbon Cranks and a Zipp 808 wheelset.

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BIKES Kuota Kueen K $5,799 Stadler’s newest battle ax (spec’d at this price with SRAM Force or available at $3,990 for frameset only) has increased in stiffness with a burly bottom bracket and head-tube/top-tube juncture, plus a front brake mounted behind the fork and a rear brake mounted under the bottom-bracket shell, which is then shielded by a flare in the frame.

Quintana Roo Lucero Ti $2,700 frameset

Quintana Roo Chiquilo $1,599 Pink paint aside, the women’s-specific Chiquilo is optimized per triathlon legend Dan Empfield’s proven FIST fitting geometry and features a narrow 40cm short-reach base bar, a compact crankset, small sizing (including a 650c model) and, well, that bitchin’ pink paintjob on an aluminum aero frame. Want the same thing in carbon? Check out the other new women’s offering, the Dulce.

Look 986 mountain-bike frameset $2,500 This hard-tail gem is constructed so well that it feels like a full-suspension rig over most terrain. It’s the ultimate ride for any XTERRA addict. The frame weighs a mere 2.6 pounds, which is virtually unheard of in the off-road world. The integrated seat post and mammoth carbon tubes make the 986 laterally super stiff but very vertically compliant. Headset and seat post included.

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Images courtesy the manufacturers

Q-Roo added the new Lucero Lite to its line for ’08, but it was the new titanium version of its stealth fighter that caught our eye: The 3/2.5 frame, fork and post is proof positive that ti is still a wicked-fast, strong and light material.

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Your islands. Our home.

The drive to achieve is everything. Just as Hawaiian Airlines’ service. The moment you cross the cabin’s threshold you enter our home. After all, only one airline is Hawaiian. We offer genuine Island hospitality, award-winning service, widebody comfort and complimentary meals. Plus, our website will show you our lowest Complimentary meals on every flight.

fares to Hawai‘i from nine Western U.S. cities. Welcome to our home.

HawaiianAirlines.com H A W A I I S TA R T S H E R E

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BMC Fourstroke fs01 frameset $3,750 This bike was made for Moab, or any other place where you need a full-suspension beast. Using BMC’s Advanced Pivot System (APS), the rear suspension acts independently from pedaling forces, creating an incredibly smooth ride. There’s 100mm of rear travel when you need it and a remote lockout for when you want to burn up a climb.

Fuji Aloha $1299 No, it wasn’t the sexiest bike we saw in Vegas, but for the price, it’s pretty hot! The brand-new Aloha is the ultimate triathlon starter bike. With a 78-degree seat-tube angle, full-aero frame and a Profile Design T2 aerobar, it’s as aero as some bikes at four times the price. The complete bike comes with a mix of Dura Ace, 105 and Tiagra components and Alex wheelset.

ACCESSORIES Sampson Stratics Groupset approximately $1,300 Images courtesy the manufacturers

While SRAM took the lion’s share of groupset attention, Sampson’s new Stratics groupset came in as a pleasant surprise: The totally new carbon shifter we tried at the show works admirably, with a lower lever that dumps into the climbing gears, while a smaller paddle just above it initiates the downshift to bigger gears. This is an intuitive, sexy and crisp 10-speed offering to go with Sampson’s new Shimano- and SRAM-compatible carbon rear derailleur, front derailleur, crankset, pedals and bottom bracket plus a surprisingly light (260g/set) brakeset.

Giro Semi $99-149 Getting into optics, helmet leader Giro came in with Carl Zeiss-certified polycarbonate lenses that Alberto Contador rocked in the Tour de France last summer. For triathletes, the smaller Semi is designed with shorter temples for unobtrusive interaction with your helmet.

Tifosi Ventoux $60 The newest optic in Tifosi’s growing line, the Ventoux features a hydrophilic nose and temple to stay in place plus replaceable lenses. The styling for Tifosi’s line continues to get slicker, and the Ventoux rests alongside the Dolomite in looks. As always, it’s at a price you can afford.

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Spuik Kronos $229 We’ve seen a few pros thrilled that importer DPM Sports is bringing in the Kronos. Maybe it’s due to the long teardrop shape. Maybe it’s for the favorable tunnel-drag numbers. Perhaps it’s for the completely enclosed underside. Whatever the reason, the Spanish-made Kronos, with a mesh cooling screen at the helmet’s tail, is taking the aero-helmet market by storm. It’ll be available in black, silver and red.

Jagwire Triathlon Shifter Mount $65/set Replacing the heavy plug in Shimano shifters, Jagwire’s lightweight solution offers a 44-gram set that instead clamps over the bar end, which the shifter lever then mounts onto—eliminating the need for the plug-in portion of the shifter. It includes all the necessities as well: ferrules, housing, cables and cable tips. Oh, and it’s look-at-my-bike gold.

Full Speed Ahead K-Force $299 They’re on the cusp of creating a groupset, but in the meantime FSA has trickled out these trick new 140-gram/pair stoppers with carbon-fiber brake shoes, ti hardware and an easy-centering bolt.

In the why-didn’t-someone-think-of-that-before category, Rotor’s S1 31.8mm front faceplate and steer clamps consist of an entirely internally threaded hex bolt. The result is a sexy and light 99-gram stem (at 90mm) that evens load stresses over the stem body and clamp.

Speedplay Nanogram $625 Pulling out all the stops, Speedplay’s race-day-only pedal carves 68 grams—a whopping 25 percent—off the existing Zero Titanium pedal by using a carbon-fiber pedal body, ceramic bearings and a light alloy engagement bowtie.

iBike PRO Wireless Power Meter $698 The first thing we noticed with iBike’s new and improved power meter was the incredible software that goes with it. Then, when we saw the price, we had to learn more. The meter does everything but pedal your bike for you. You can simultaneously measure power, heart rate, bike speed, wind speed, altitude, hill gradient and calories burned. With its Mac- and PC-compatible software, you can even see how much energy you wasted braking.

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Images courtesy the manufacturers

Rotor S1 $159

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Fi’zi:k Vitesse Tri Carbon $249

eLoad Energy Gel $1.50/pack

The new Vitesse is designed for the female anatomy and adds the woven carbon-fiber shell and carbon rails that have been previously only found on the men’s Arione Tri Carbon, making this a true women’s-specific lightweight race saddle.

You probably don’t think much about the energy gels you squeeze into your mouth everyday, but perhaps you should. eLoad has developed a new gel designed for the most extreme conditions. What makes it unique? Neutral pH levels. That means your stomach has less work to do to digest the carbs and there’s less chance you’ll have to pull over to the side of the road with GI distress. The gels also feature maltodextrin derived from corn, which has no stomach-resistant starches.

Blackwell Research Winged Hub $200 (estimated) This one little hub is proof that we’re serious tech-geeks. We spent 15 minutes gawking at it. It’s also proof that Blackwell engineer John Cobb is a genius. He never stops thinking up ways to make triathletes just a little faster. This hub, which will be available in the spring, saves you 3-6 watts, making Blackwell’s super-aero wheels even faster. It will be available as an upgrade option on all of Blackwell’s aero wheels.

Zipp Vuka Shiftboss Integrated Extensions $250 In the simple-solution category, Zipp solved a bar-end shifter conundrum; instead of bolting your Shimano or SRAM shifter to a male plug-in boss that wedge-bolts into the bar end, Zipp eliminates a massive 80 grams of Shimano boss and makes your shifter mountable directly to Zipp’s S-bend carbon-fiber boss, molded into the aerobar extension. The removal of the boss (and its length) also brings the shifter closer to your hand, meaning no reaching out to engage a shift.

Rudy Project Custom Syton TT Helmet $165 In 2008, Rudy Project will offer its first custom options on certain helmets and sunglasses. You can have them print your team or company logo on the gear, or you can go with this USAT Edition SytonTT Helmet. The helmet comes complete with removable bionic ear wings and eye shield. The first few to order will receive an autographed hat by Olympian Andy Potts.

First Endurance Optygen HP $75

Selle Italia Optima Saddle $495 The new Optima Saddle has an integrated water-bottle cage, which keeps your fluids aero and in reach. The saddle is designed so TT riders can stay comfortable on the nose of the saddle and produce maximum power. In 2008 Selle Italia will offer a custom USAT model and a discounted price for USAT members. 114

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Beaker Concepts HydroTail H.5 $50 The low-profile, aero HydroTail rear-hydration unit goes metal in the H.5, a new heat-treated aluminum version weighing in at 75 grams and coming in five colors: black, clear-coat silver, blue, pink and red. It’ll come complete with Velcro straps for your race-day gear. Images courtesy the manufacturers

Introduced at Interbike, Optygen HP is the newest version of an already killer-strength endurance supplement. The update is the addition of Beta-Alanine (which increases exercise capacity) working in concert with more potent Rhodiola, a key component to stress adaptation in endurance athletes.

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DAMAGE ® CONTROL

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Lab-tested and Now Confirmed World's #1 Antioxidant Sports Performance Value* Fact: Excessive Oxidative Damage will slow or halt your recovery from workouts, causing you to get sick or injured more often and perform poorly. It will also speed up the aging process in all your cells. As an athlete, you should do everything you possibly can to avoid excessive oxidative damage. The problem is that prolonged endurance training accelerates the normal oxidative processes in your body by up to 2,000% and can create up to 100 times the free radical “fallout” in your cells. This fallout - better known as oxidative damage - is exactly what you want to minimize or avoid in training and in life. And if you think your body can deal with this naturally or through a good diet, just look at any triathlete who has been training hard for several years without supplemental antioxidants (or with common antioxidant supplements). You can see the damage in their faces and on their bodies. Fortunately, there is a better way to help your body combat this oxidative damage, so that you can train and race to peak performance and not get so beat-up in the process. The key is Damage Control®. The Damage Control® Master Formula was designed to be the most powerful broad-spectrum antioxidant formula in the world, and a recent independent lab test confirmed this. At over 20,000 ORAC units per dose, the Master Formula was far more powerful than other “super formulas” and 10-20 times higher than the 5 most popular antioxidant formulas*. No other product in this magazine or in your health food store comes even remotely close to the antioxidant activity in the Master Formula. The fact that it includes a “broad spectrum” of 20 different synergistic antioxidants means that no part or process of the body is left without strong antioxidant support. The Master Formula also contains high potencies of all the critical vitamins, minerals, and other nutrients to support healthy joints and liver function, reduce stress hormones and boost cognition and focus. Just 6 easy-to-swallow capsules once or twice a day and you've tapped into the power of the most potent all-in-one recovery formula on the market. Don’t waste another training day. Order the Damage Control ®Master Formula today online at

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1-888-774-6259 *See results of our test at www.masterformula.com. The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, prevent, treat or cure any disease.

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APPAREL Zoot ULTRA Race Shoe $130 The fastest way to get out of T2. Zoot’s new kicks are made for triathlon. They slip on smoothly thanks to a rubber heel grip, and they lace-up with one tug. We think they look pretty sweet, too.

Louis Garneau Sharkskin Race Suit $250 Made with Yamamoto fabric, which has the same buoyancy as water. That means when the water is too warm for a wetsuit, you’ll have a skinsuit that produces extremely low drag. The suit is constructed to provide the perfect mix of compression and comfort to keep you streamlined as you tear through the water.

Aquaman Gold Cell Wetsuit $630 With wetsuits, you get what you pay for. The new Gold Cell is really two wetsuits in one. It’s the first suit we’ve seen with neoprene on both the inside and outside. This makes for unparalleled temperature control and means it’s difficult for water to enter the suit.

Zipp dimpled its wheels. Rocket Science dimpled its water bottles. Now Descente has dimpled its shorts. We’re not kidding. In an effort to make you as aero as possible, there are dimples running throughout the fabric, which also has a blend of compression and elasticity to keep your quads feeling fresh. The Strata chamois removes the need for any stitching and helps prevent chaffing.

Pearl Izumi P.R.O Road Shoe $200 At Interbike, the guys from Pearl had their new road shoe on a tiny digital scale. The number below it read 198. That means this carbon-soled featherweight tips the scale at only 198 grams. That’s about the weight of your heart-rate monitor. The tri-specific version will be on the market soon.

WHEELS Hed Jet Disc $999 For 2008, aero expert Steve Hed has gone to a flat, dishless disc. Additionally, his clincher disc comes in at under 1200 grams (and under a grand), with a wider rim surface (for smoother wind transfer over the tire to the rim) and a flared shape near the rim to help buffet wind at greater yaw angles. 116

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Shimano WH-7850 Clincher $1,999 Shimano’s wheels have long been favorites for their bulletproof strength and aero 50mm carbon rim section, but to have that on a wheelset you could race and train on has been tough to find, until the debut of this 1,580-gram pair that includes Shimano’s amazing titanium freehub body and angular contact bearings.

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

Images courtesy the manufacturers

Descente Optima Short $150

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FlashPoint FP80 $1,400/pair Same shape and 82mm depth as Zipp’s 808 set on bladed silver spokes. Big difference? For athletes on a tight budget, the FP80 clincher gets you on a Zipp profile rim at a much more affordable price.

Blackwell Research 200mm Wheel $1,300 The boys at Blackwell spend more time in the wind tunnel than Boeing, with the sole goal of making you fast. Really fast. This is the deepest non-disc in the world, and in most conditions it’s just as fast.

BARS Alpha Q ProLite drop bar $299 The ProLite blends ergonomic comfort with an ovalized top section, strength and light weight at 230 grams. Then they perfect the bar for tri by reinforcing the full length of the stem-clamp area, making it compatible with any 31.8 clip-on aerobar.

Syntace C3 Clip-on ($193) and Stratos CX basebar (Price TBA) After a few years under the radar, Syntace came out strong in Vegas with the C3, which features its Double Helix-shaped extension (which felt comfy in the hand) and the light (165g) all-carbon aero Stratos base bar.

PRO Missile Flat $749 Answering the call of their pro charges for a flat base bar with a low profile, the new Missile, at 475 grams, is one of very few sub-500-gram aerobars offering low gel-pad placement and choice of adjustable straight or curved extensions. The extensions are fixed by a Twistlock clamp system.

Profile Design Cobra drop bar $190

3T Ventus $1200 The rebirth of the venerable Italian brand sees the company recognizing multisport in the Ventus, revealing the thinnest base bar and brakeset we’ve seen on a onepiece bar. The pads can be raised or lowered and have lateral bracket options and are set atop that long, thin base bar that slips past frontal wind.

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Images courtesy the manufacturers

Can the Cobra be made any better? It’s hand-friendly ovalized shape makes it ultra-comfortable, but Profile Design also made this bar with enough space and strength at the center to safely mount aerobars.

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By Brad Culp

Robert Murphy/bluecreekphotography.com

Triathlete catches up with Beijing Olympic-team member Laura Bennett

AMERICA’S GOLD-MEDAL GIRL?

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2007 was a good year to be a Bennett. Laura’s husband Greg, a top Australian short-course athlete, tore through the Life Time Fitness Triathlon Series, racking up a series of huge paydays in the process. Laura, originally from Florida but now making her home, along with Greg, in Colorado and Noosa, Australia, pitched in with a win at last summer’s HyVee Des Moines World Cup race, which earned her a cool 200 grand. Perhaps the greatest accomplishment for the world’s fastest couple came when Laura finished as the top American at the Beijing World Cup (third overall) last September and secured the first spot on the 2008 U.S. Olympic triathlon team. Triathlete chatted with Laura shortly after she punched her ticket to Beijing.

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“

If you’re on drugs of course you’re going to win. Where’s the challenge in that? It’s not them winning, it’s the drug. Should we put a little pill or vile up on the podium? We could make it wear a pharmaceutical printed jersey and have it pop champagne.

END

URA

NCE

SPO

RT S

TRA

IN IN

You seemed to focus more on ITU racing this year, while Greg gravitated toward the Life Time series. Was this mainly due to the fact that you have to qualify for the Olympic team, whereas it’s more-or-less assumed that Greg will be picked for the Aussie squad? We started the year having almost zero sponsorship dollars. Due to the

(760

)591

”

financial restraints, Greg and I decided he would stay in the U.S. and race while I would go race World Cups, as USAT gives such great support to their athletes. I find I can be most successful in World Cup races, while Greg has already proven himself in both arenas. It wasn’t that Greg didn’t want to race ITU; it just didn’t make financial sense. So we split our races, and I think it worked out pretty well. Do you have a specific goal for the Olympic Games, like a shiny gold medal, and is all your training between now and then geared toward that goal? A gold medal would be fantastic, and that was a goal I set in place a long time ago. I will still have three peak races next year: world champs, Hy-Vee and the Olympics. In some ways, all my training throughout my career has been geared toward these goals. It seems like no one, you and Emma Snowsill included, could run with Portugal’s Vanessa Fernandes in 2007. What do you need to do in the next year to keep pace with her? Vanessa is a fantastic runner. I believe she was offered a start at the world cross-country championships, but turned it down. So, to keep pace with her, you pretty much need to be a worldclass runner. Since I started doing triathlons, my focus has been on running injuryfree. This makes it hard to put in lots of miles, but I think it will be good for me in the long run. Greg and I will continue down this path for 2008 and add a little speed work. Will this be enough to give Vanessa a run? I don’t know, but I’m really looking forward to the challenge.

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Robert Murphy/bluecreekphotography.com

Nort h sele San Die c g cycl tion of A o’s com e, an VIA f p d tra ootw lete ining e gear ar, .

It’s been a hell of a year for Team Bennett. What would you consider to be the greatest accomplishment? I guess when it rains, it pours. Getting the Olympic birth was definitely the biggest accomplishment. Greg and I both committed to getting me on the Olympic team two years ago. We wouldn’t have accomplished this without our teamwork. Greg winning the Life Time series and my win in Des Moines were icing on the cake. Thick icing.

11/6/07

Robert Murphy/bluecreekphotography.com

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You got your first chance to see the Beijing Olympic course in September. What did you think about the course and the host city? I like the course. The bike could be harder, but there is a short, challenging hill. I don’t think it will be enough to cause a break in the pack though. The run is pretty much the same way. I’m not sure the environment around there is the greatest location for athletes peaking for the best performance of their careers. That said, the Chinese know how to get the job done, and I know they’ll put on a great show. After the Olympics will you continue to focus on the World Cup, or will you consider other races, like Life Time, 70.3 or even Ironman? Ironman and 70.3 events require incredible discipline, and I admire the people who give the time and energy needed. I look at World Cup racing as requiring not only strength and endurance but also speed and athleticism. It is this athleticism that excites me. I love the head-to-head racing and the pure speed. It’s just more entertaining for me. So, while I have the speed, my focus will remain on World Cup events. During the summer months you often race every weekend. How do you recover from that kind of stress? Do you enjoy all the traveling, or does it get to you after a while? T R I AT H L E T E M A G . C O M

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The last few years I’ve raced about 18 times each season. I had three around-the-world tickets, plus a bunch of trips around the U.S. I’m pretty good at packing and unpacking my bike . . . I do it about 70 times a year. We design our schedule very precisely. Planning is the best way for me to deal with stress. The traveling is actually the one thing that will make me stop doing this sport—eventually. I love the locations for the most part, and I love the camaraderie amongst the girls on the circuit, but all the time spent in the airport is too much. I mean, how many security checks do we have to go through? We basically get cavity searched when we’re trying to make a connecting flight. There’s a lot more money in triathlon now than there was a few years ago. How do you think money will influence the sport? Do you foresee any negative consequences? What do triathletes need to keep in mind to resist the temptation of doping, especially since it could mean earning a paycheck? I still see the money in our sport as nothing outrageous for what it takes to be great. It’s not like golf, where finishing 30th place earns you two-million dollars. I can’t see why athletes would [accept] the health risks of cheating to win. I really don’t understand how athletes think they are athletes if they are taking drugs to win. If you’re on drugs, of course you’re going to win. Where’s the challenge in that? It’s not them winning, it’s the drug. Should we put a little pill or vile up on the podium? We could make it wear a pharmaceutical-printed jersey and have it pop champagne. I mean, how do you rationalize it? I’m sure there are probably some people in the sport who are taking drugs, but I believe in karma. What goes around comes around. If people are taking drugs, then I feel sorry for them and their need to destroy their body for attention, never mind the complete contradiction of what sport is about. |

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YOUR YEAR

11/6/07

BUILDING

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Get on the Gripâ&#x20AC;&#x2122;s plan for a great 2008 By Mark Allen There are infinite possibilities for structuring your training year. But behind any one of the many ways you can put together your workouts should be some basic principles that will enable you to maximize your fitness and race performance. The three main training phases or cycles that you hear about are base, speed and tapering. How you approach each of these phases will determine how quickly you get fit and how effectively you will keep improving over the course of the year. For example, if you do just a small amount of base work then start right in with speed work you will get fit quickly and most likely win the weekly workouts with your buddies in the pre-season. But those with even a modest amount of patience will pass you by later in the sum124

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mer as you try to hold on by a thread to the last ounce of motivation left in your wasted body. And both above groups will be surpassed by those smart enough to do a big base, some fairly intense speed work and then a real taper for the big races they are targeting. So letâ&#x20AC;&#x2122;s see how you can structure your upcoming year to maximize the macro-cycles of training in a way that will enable you to hit not one but two big peaks during your season.

THE BASE PHASE The majority of your fitness comes from your aerobic base, which gets laid in the beginning of your season. There is no way to shortcut this element of training. Base building consists of training at or below the point where your body is utilizing 50 percent of its calories for energy T R I AT H L E T E M A G . C O M

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FINDING YOUR from stored fat. The speed work that comes into play once your base is built utilizes more than 50 percent of its calories from carbohydrates, the high-octane fuel necessary for high power output and speed. The fuel tanks that store these two sources of energy in the body are not created equal, however. The fat tank is gigantic, but the carb tank is barely big enough to be functional for endurance athletics. You lean folks out there have enough fat stored to fuel a 500-mile run. However, humans only have enough carbs stored to run about 20 miles (thus the bonk point in an open marathon). Physiologically speaking, any event over about four minutes is long enough to be considered endurance and will benefit from enhanced aerobic fat-burning capacities. So unless you can finish your triathlon in less than four minutes, read on.

Secondary fitness tip: The base phase is the best point of the season to dial in good stroke mechanics in the pool, to fine tune your position on the bike and work on proper cadence and to do running drills that will help you develop the correct stride length and cadence. The reason for this is simple: You get tired more quickly. And we all know what happens when you get near the end of a good workout and start to fatigue. Yep, all the good mechanics and form start to fall apart, and any old bad habits try to slip back in. Later in the year when you are in really great shape, about the only time this will happen is in a race. So take advantage of the early season to work on technique. The fatigue that happens simply because you are not in as good of shape helps uncover any weaknesses you might have. Take it as a challenge to focus on those points in the workout when you might begin to over-stride while running, to swim flat rather than pull with the hips or drop your cadence on the bike. 126

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TRAINING ZONES

There are several ways to figure out how fast or how hard you should be going in your training to stimulate your aerobic-system development. Some methods require fairly elaborate testing in a lab, while other, simpler approaches can be influenced by too many factors to be a long-term predictor of training zones. Here is one method based on heart rate that I have found to be very accurate. Get your math brain out. Here we go: You can figure out what heart rate you can work out at and stay aerobic (fat burning) in the early season by using the following formula: • Take 180 • Subtract your current age Now take this number and make the following one correction that best describes your level of fitness: • If you have or are recovering from a major illness or year-long training-preventing injury, subtract 10 beats • If you are sedentary or do less than two days of working out a week, or if you have colds or flu every two to three weeks, subtract 5 beats • If you have been working out three to four times per week for at least 30 minutes each time for a year or more, keep the number where it is • If for the past year you have consistently worked out four or more times per week for more than 30 minutes each time or you work out a total of at least five hours a week add 5 beats Note: If you are over 55 years of age or under 25, take whatever number you have right now and add an additional 5 beats. The number you came up with has extreme significance in developing a sustainable fitness program. This number is the heart rate that is the switch point between fat burning and carbohydrate burning. It is called your maximum aerobic heart rate. If you are working out at a heart rate below this number, your body will be able to use fat as the main source of fuel, and you will be developing your aerobic or fat-burning system. If you are working out at a heart rate higher than this number your body will switch over and use carbohydrate as the main source of fuel and you will be developing your anaerobic or carbohydrate-burning system.

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Length of base: How long should your training be held at this base-training level? This answer depends partially on your age. The older you are, the more time you will see your pace improve from doing pure base training. The younger you are, the less time it will take before you see a plateau in your improvement before you will then need to incorporate speed work to keep the fitness coming. For example, a 60-year-old may see pace and power-output improvements from pure aerobic training for up to six months, while someone at age 20 might start to plateau after just six to eight weeks. But whenever a plateau in pace develops, and especially if you find that 128

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your pace begins to slow at your aerobic max, it is time to inject speed work to continue building fitness. But more on speed work in a moment. Another way to figure out how long your base period should be depends on when your first really important race of the season is going to be. Letâ&#x20AC;&#x2122;s say that it is going to be June 1, 2008. Prior to that you will most likely want to do a good block of speed work for anywhere from four to eight weeks (again depending on age). That takes you back to between April 1 and May 1. Leading into that speed phase of your macro-cycle will be your base phase, which means you will need to start your training right after Jan. 1. T R I AT H L E T E M A G . C O M

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Secondary fitness tip: Key workouts to gradually incorporate into your program are brick workouts. These are back-to-back workouts in different sports. The classic example is doing a bike ride followed by a run that you do within 10 minutes or less of getting off the bike. This trains the body to transition from one sport to the other seamlessly. It is not an endurance workout to train your body to go long. (This happens through the over-distance work you do in single-sport workouts.) A brick workout from swim to bike only needs to have the bike be about one hour immediately following your time in the water. The goal is to train all the muscles to get the hang of getting blood out of the arms and into the legs. A bike-to-run brick only needs to include a run of between 20-50 minutes. Even though the run is relatively short, it’s enough time for your body to get accustomed to keep going once the pedals stop turning. Save the big bricks for race day.

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ly increase the length over the course of your base period to: • For a sprint race, about three to four times the distance of each event in the race. • For an Olympic-distance triathlon, about two to three times the race distance of each event. • For a half, about one to two times the race distances. • For an Ironman, about 75-125 percent of the race distance.

Secondary fitness tip: Three months is a long time to keep slogging away at a pace you know will not win you any accolades, at least in the short term. So to satisfy that need for speed you can do an occasional running race. Any distance from 5K up to half-marathon will do the trick, with 10K being the most ideal. These can be done once every three to six weeks, depending on how anxious you are to do something fast. The one word of warning on doing these races is to monitor any illness you might have either before or after the effort. It is good to have a two-week window on either side of the running race where you are in good health. If you are not, it is a sign you are already at your body’s limit, and it will be good to keep on the aerobic-only program until you are better.

Base-phase workouts: The base phase is built around several key workouts. Endurance day: Your most important workout is your endurance day. Do one endurance session in each sport each week. Start with a distance or time you are comfortable doing, and then gradual-

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Secondary fitness tip:

Tempo day: Next up is your tempo workout. This will be a shorter workout where your intensity is held close to your aerobicmax heart rate for the majority of the workout. Initially this may not be a challenge, especially in the run where perceived effort for any given heart rate is always lower than in cycling and swimming. But over the time that you train your aerobic base your pace will get faster and this workout can become fairly challenging. The tempo workout is what will transition into being your speed session later, in the second phase of your macro-cycle. Training just below your anaerobic heart-rate zones during the base period prepares you to train above this switch point once you enter your speed phase. The workout length does not need to be long, up to about an hour total running, 3,000 yards/meters swimming or 1.5 hours cycling will do the trick. The challenge is simply to do these workouts. One reason these workouts are so difficult is that at the upper end of your aerobic zone you are maxing out the fatburning physiology, and any time you are at the upper limit of any physiology it is tough. It actually becomes easier to sustain your effort once your heart rate kicks up a few beats into your anaerobic zone. This is because just above your aerobic/anaerobic switch point, you will activate your high-octane carbohydrate fuel source and suddenly, rather than being at the top end of a physiology, you are at the low end of another one.

THE SPEED PHASE After your aerobic base is intact, then itâ&#x20AC;&#x2122;s time to do the fun stuff: speed work. These are high-end efforts that work your heart 130

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rate up over the course of your intervals to approach a maximum effort (near max heart rate). Total amount of time spent in the anaerobic zone in your speed sessions should be roughly 15-25 minutes. Any longer than that and it becomes almost impossible to work at a high enough effort level to actually garner the positive fitness gains that speed work can bring you. It is much better to do 8 x 400 on the track very fast than it is to do 10 x 1000 moderately hard. Rest on your intervals should be roughly half the length of the interval. So if you do 8 x 1 minute fast, the recovery should be about 30 seconds between each interval. Speed should be done on many different terrain profiles. Run and bike sessions on the flats work your very high-end speed. Hills build both the anaerobic system and strength so you will have a better chance of sustaining your speed over rollers and on climbs. The length of your speed phase can be anywhere from about four to eight weeks, depending on your age and fitness level. Do a weekly speed session in each sport during this second phase of your macro-cycle. During this time, keep an eye on your aerobic

Secondary training tip: Make sure a speed session is a speed session. This means hitting a very high heart rate in your final few intervals. The gray zone of training is at the level most people consider to be tempo; this is in the zone that is about 5-15 beats above your aerobic-maximum heart rate. But this zone does you very little good and comes with a lot of negatives. It is high enough that it turns off your aerobic development but is not hard enough to give you the big gains in your anaerobic development that occur only when your heart rate approaches your max. The classic tempo workout is thus fast enough to burn you out without giving you the big hit that speed work can give you. So if you are going to do speed work, get the benefits of it by hitting the near max heart rates.

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Having sustainable high-end power output in a race comes by having both endurance and speed. The base phase builds your endurance. Speed builds muscular-contraction strength. But there is another way to build muscularcontraction strength: strength training. This is an absolutely essential part of your fitness program. Strength training activates the body to lay down lean muscle via the release of human growth hormone. Speed work does the same thing. However, getting this response by going really hard comes at the price of a very high-intensity/high-stress workout. Strength training is low stress yet results in similar gains in overall fitness. Your lifting program does not have to be exotic or extensive. Two days per week doing a full-body strength program that can be done in under an hour is all it takes. One distinction here is to make sure you are doing a strength program and not a circuit program. Circuit training activates endurance, which you are going to be getting enough of in your swim, bike and run workouts. Strength requires resistance training in sets of a maximum of about 15 repetitions.

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pace during the other workouts throughout the week. If you are able to absorb your speed work, you will find that your aerobic pace continues to get faster as well. However, a big slowdown in your aerobic pace is an indication that you are starting to get over-trained and would benefit from either cutting back on your overall training volume and/or cutting back on your speed sessions for a week to see if your body comes around.

THE TAPER PHASE This is the final countdown to liftoff on race day. It is the phase of training where you cut your training volume down each week as the race approaches. It becomes a super-rest phase as your body, which is used to training at a high volume, is now given the chance to store up its energy reserves. A perfect taper for a very big race is four weeks in length, not three, not two, not one. Each week you will cut about 15 percent off your overall training volume. So, for example, if your longest ride of your big buildup was five hours, in the first week of your taper you would ride about 4:15 hours, then next about 3.5 hours, the following about three hours. Similarly, cut the overall speed volume down but change up the rest intervals so you work toward having two extremes: Do some intervals with very little recovery (working down to about 25 percent of the interval length) and others with a super-recovery (up to four times the interval length). The first week of your taper you will most likely feel superhuman. But then the world can cave in on you. As your body finally gets the message that it can really recover, it will shut the engines down so big repairs and recharging can take place. You can feel sluggish, tired, unmotivated and lack anything close to feeling snappy. This is absolutely normal. Resist the temptation to go out and test yourself. You are not getting out of shape. You are just putting back a lot of the energy that went out to get into good shape. This feeling will begin to pass near the end of the third week of the taper, and by week four you will be supercharged for real.

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THE SECOND MACRO-CYCLE OF THE SEASON Most people will have several big races throughout the season. For example, you may be trying to qualify for Kona, which will require doing an Ironman early in the year and then hopefully the big one in October. If this basic scenario describes your season, you can do a second macro-cycle after your first one that is anywhere from 30-70 percent as long as your first go-around. It is going to be a condensed version of the original that you did.

Each phase will be cut down in length by the appropriate amount. So instead of a 12-week base phase you may only have a four- to eight-week base. Speed will be two to six weeks. Then for your taper you can continue to use approximately four weeks as the goal. There you have it. Go out and conquer!

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 info about Mark’s state-of-the-art online triathlon-training programs, please visit markallenonline.com. To learn about Mark’s Fit Body Fit Soul workshop please call go to shamanism.com.

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RACING AROUND THE GLOBE

International editorâ&#x20AC;&#x2122;s note International editor Shane Smith talks about the effect the Hawaii Ironman has on the sport in Australia | 134

News Down Under Triathlete magazine takes a look at the news from Down Under in Australia | 136

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Mission completeâ&#x20AC;&#x201D;the Aussies and Kiwis in Kona A wrap-up of how the Aussies and Kiwis performed in Kona this year | 138

Racing Down Under The race season has finally begun and we start off with the Gold Coast and Coral Coast Triathlon events | 144

Eight weeks to Mooloolaba Mick Delamotte and Peter Clifford from HPT guide you to the Mooloolaba Triathlon in eight weeks | 146

Off the back Triathlon legend Rina Hill weighs in on balancing triathlon with life | 148

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All hail the Ironman By Shane Smith

Australians first became acquainted with Ironman in the late 1980s via a U.S. television show called ABC’s Wide World of Sports. It ran for four hours every Saturday afternoon. But it wasn’t until 1994 that Australian television screens were flooded with images of the Hawaii Ironman—even on the mainstream evening news—thanks to a little Aussie called Greg Welch.

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Welch’s victory in Hawaii that year brought a new level of coverage to Ironman and produced a generation of budding triathletes. Participation numbers swelled in local triathlons, and the Ironman seed was planted. Indeed, even before athletes enter their first triathlon, it is likely they’ve been inspired by Ironman, even if they think they would never attempt one. Visions of athletes battling the wind and heat on the Queen Ka’ahumanu Highway are inspirational to anyone who watches. And many times this is the catalyst for athletes to enter their first sprint-distance race. In this regard, triathlon is indebted to the Hawaii Ironman and its founder John Collins, as Ironman is the building block for other great events. Ironman is the springboard off which many races have flourished. Ironman touches all triathletes, whether in the form of inspiration or as a goal or a dream. It is the foundation from which triathlon has grown and the reason why names like Dave Scott, Mark Allen, Peter Reid and Paula Newby-Fraser will long be etched into the triathlon psyche. As we close the book this year on another amazing chapter of the Hawaii Ironman, who knows how many more people will be motivated to answer the challenge and enter their first triathlon. And how many more people watched the television coverage and then went for a run? The way Ironman impacts people is varied, but there’s one undeniable fact—the whole sport of triathlon is enhanced by the ongoing and far-reaching effects of Ironman. I’m off for a run . . . Train hard, very hard.

John Segesta/wahoomedia.com

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The latest tri news from Down Under Robbo rising

Triple ITU world champion Peter Robertson finally brushed off the virus that sidelined him from training and racing for five months, but he will need a tremendous effort to resurrect his Beijing hopes. The Aussie contracted the waterborne E. coli virus while travelling and racing in the States, forcing him to return home and miss his vital lead-up races and abandon his 2007 ITU World Cup schedule. “My naturopath finally gave me the all-clear mid-October, and now I have to perform well in the [2008] ITU World Cups to make up lost ground,” said Robertson. With Courtney Atkinson and Brad Kahlefeldt receiving early nominations for the Beijing Games, Robbo will face one of the biggest challenges of his career if he hopes to produce the goods and qualify for the Australian 2008 Olympic squad.

ASICS kicks celebration up a notch with special-edition shoes

Egyed tasted success as a junior triathlete, competing in world championships from 2001 until her final appearance at the world long-course champs in Denmark in 2005. Egyed scored a string of top multisport performances and, in 2006, made her debut on the world cycling stage, managing five wins and 15 podium finishes. In addition, she was named first reserve on the Australian road-cycling team. “That was more than I had in eight years of my triathlon career,” said Egyed. In 2007 she made her first Australian cycling team, competing at the road-cycling championships in Stuttgart, Germany. Egyed now splits her time between her home on the Gold Coast from November to March and Girona, Spain, for the rest of the year.

Making or breaking it at Mooloolaba World Cup The Mooloolaba ITU World Cup on March 30, 2008, is the first race scheduled for the 2008 ITU World Cup season. As such, the event will be a key race for many of the athletes vying for Olympic selection for Beijing. Australia will be looking for top-notch performances from the three athletes who received early nomination: Emma Snowsill, Brad Kahlefeldt and Courtney Atkinson, and another three to step up and prove their worth. New Zealand will also use Mooloolaba as a final selection race, with Andrea Hewitt pinning her hopes on the final women’s spot. Olympic qualification for the 2008 Olympic Games in Beijing, China, will run to June 8, the date of the ITU’s 2008 BG Triathlon World Championship in Vancouver, Canada. The Olympic Games will be held Aug. 8 to Aug. 24, with the women’s and men’s triathlon events held on the Aug. 18 and 19, respectively.

Courtesy Asics

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If you want to make a statement when choosing your next pair of shoes, check out the special edition of his and hers Gel Noosa Tri in celebration of the Noosa Triathlon’s 25th anniversary. “The inspiration for the Gel Noosa Tri 25th shoe came from Noosa itself,” says Mark Doherty, senior product manager of ASICS Oceania. “We tried to capture the tropical setting of the town and also highlight the celebrations surrounding the Noosa Triathlon’s 25th anniversary. Technically, the shoe had to be the best possible product for triathletes to race or train in, and we achieved this through the use of ASICS IGS principles, allowing the foot to perform in a natural motion. Also exciting about these new shoes is that for the first time we’ve developed a women’s racing flat, which is sure to enthuse the female triathlon community.” Courtesy Nikki Egyed

Switching camps Former under-23 world triathlon champion Nikki Egyed has made a successful transition from triathlon to professional cycling. The 25-year-old 136

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Aussies take Kona by storm Are the Australians the new Germans?

By Shane Smith

In recent years, German stars Faris Al-Sultan and Normann Stadler have been dominant at the Ford Ironman World Championship. Several years ago names like Jürgen Zäck, Lothar Leder and Thomas Hellreigel all but scared the life out of their opponents. And following Greg Welch’s 1994 Kona win, the Australians were struggling to have a male com138

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Pete Murray commentated in Kona

The Australian Voice of Ironman Pete Murray, who commentated alongside Mike Reilly at Ironman Australia, played a role at this year’s Hawaii Ironman, assisting Reilly and his team in bringing home more than 1600 athletes to the finish line in Kona. Murray has commentated for the past three years at Port Macquarie. |

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

petitor capable of finishing in the top 50, while Louise Daveron was the only female top-10 finisher in the late 1990s. A decade on and how things have changed. So what has changed among Australian triathletes, who 10 years ago dominated short-course racing but largely overlooked the Ironman? Well, Welch’s 1994 victory showed the world you don’t have to be an American with the name Scott or Allen to win. In addition, the racing focus in Australia has gradually shifted. Ten years ago the fast, short-course racing of the Grand Prix series was inspiring people to take on the sprint version of triathlon. But with the series’ demise and the scaling down of some of the country’s biggest races we saw halfIronman and Ironman events soar in participation numbers. In 1996, 995 competitors toed the line at Ironman Australia in Forster, but by 2006 numbers for Ironman Australia soared to 1620. Ironman racing is now heavily engrained into the psyche of Australian athletes.

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The Aussie women were also successful, despite the fact that defending Kona champion Michellie Jones was forced out of the race, succumbing to a stomach that went bad on her combined with the pain of a ruptured eardrum suffered from an accidental foot to the head during a swimming race in the weeks leading up to Kona. Although the top two spots in Hawaii went to fellow Commonwealth athletes Chrissie Wellington (GBR) and Sam McGlone (CAN), Australia dominated the top 10, taking four of the top 10 spots. Kate Major continued her love affair with the race, taking third place for a third time in Kona. But the surprise performer was Rebecca Preston, who, like Wellington, is coached by controversial Australian Brett Sutton. Preston finished in fifth place, 1:24 ahead of Rebekah Keat, in sixth. Belinda Granger again showed her consistency on the Big Island by placing ninth. Like their male counterparts, the Aussie female athletes have begun their own dominance of long-course events around the world. Each of the top four Aussie women has won an Ironman-distance event in the past two seasons. Below is a roundup of the top Aussies in Kona in 2007.

Men

Luke Bell’s knee troubles

Luke Bell had completed all his training on the Gold Coast and was heading back to his hometown of Melbourne before deciding to call into Newcastle for a quick swim. Having swum a few kilometers, he did a simple flip turn and felt his knee tweak as it slipped on the pool wall. After arriving home in Melbourne, Bell went straight to the doctor, where it was confirmed he had severely strained his medial ligament and that his Kona dream for this year was over. However, Bell was determined to race and went to Kona anyway with the hope his knee would hold up. All week long he was seen running in a brace, which Jo Lawn thought was used to psyche out his opposition, but on race day at 130km on the bike the pain became too much and Bell had to withdraw from the race.

“I have been dreaming of this moment for 20 years,” said Chris McCormack following his Ford Ironman World Championship win in October. Further, Craig Alexander’s transformation from short-course athlete to Ironman has been equally impressive. Alexander finished third in his Ironman debut, in Port Macquarie in 2006, before pumping out a 2:45 marathon to finish a close second to McCormack in Hawaii in October. Add in the talents of Luke Bell, whose knee injury ended his day 130km into the ride in Kona, plus the youthfulness of Luke McKenzie, and Australia’s top Ironman performances seem set to continue. And of course there are names like Jason Shortis, Chris Legh and Craig McKenzie who may grace the lava fields with their presence once again in future years. 140

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Chris McCormack, 1st place: McCormack controlled the race perfectly. The bike ride had the sting taken out of it due to the absence of Germans Normann Stadler and Faris Al-Sultan. A 2:42 marathon helped Macca go on to become the second Australian man to win in Kona.

Craig Alexander, 2nd place: This was a superb performance from the Sydneysider in only his second Ironman. Riding with Macca’s group on the bike, Alexander raced smart and ran a 2:45 marathon to take out second place. Luke McKenzie, 19th place: This was a solid performance from the youngster in his second Kona race. McKenzie rode with the lead pack but dropped off on the run to cross the line in the top 20.

Aussies and Germans get together

With all the trash talk between Chris McCormack and Normann Stadler over the past 12 months, Australian and German spectators decided to make nice by meeting in Waikoloa, on the bike course, to watch the race. Close to 300 people were there with German and Australian flags flying high, joining together to form a large and loud cheer squad.

John Segesta/wahoomedia.com

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“The one placing I don’t want is ninth,” said Belinda Granger before the start of this year’s Hawaii Ironman. Granger wanted fifth or better, but as the day unfolded she would soon realize her place for this year was ninth, which gives her a full house of results on the Big Island. Granger has finished sixth, seventh, eighth, ninth and 10th in Kona. So next year Granger has to get fifth, right?

Women Kate Major, 3rd place: Consistently good in Kona, Major needs to just lift another notch to claim the victory she so desperately wants. Another year of training and miles in her legs may just see the former squash professional move further up the podium. Rebecca Preston, 5th place: Preston moved through the field to pass Keat toward the end of the marathon. It was a great race by the two-time Ironman champion. Rebekah Keat, 6th place: Keat was in touch with the race lead most of the day but faulted toward the end of the run. On the marathon Keat had caught fourthplace Jo Lawn and offered some words of encouragement, but Lawn found a second wind and pulled away from Keat. Belinda Granger, 9th place: Wanting anything but ninth place, Granger ended up right there. A tough day by the consistent Aussie saw her struggle on the run, and Granger pointed to mental exhaus-

tion from a long summer of racing as a cause of her sub-par performance.

Aussie age groupers Australian age-group athletes also found themselves on the podium. Youngster Ben Orr finished second in the 18-24 age group while Sam Hume and Dale Hemley placed third and fourth, respectively, in the 30-34 age-group. The evergreen Brian Barr took fourth place in the 60-64 age group, following on from his second place at the ITU world championships in Germany just over a month before. Australia’s only female top-five age-group finisher was Jeannie Fry, who finished third in 45-49.

Daniel Macpherson checks out Kona

Australian TV star Daniel Macpherson was in Kona this year checking out all the action. The former star of Neighbours, The Bill and now star of Australia’s top-ranking television show City Homicide, also spent time training on the course. Macpherson went 9:20 in his first Ironman and hopes to qualify for next year’s world championship.

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CORPORATE CHALLENGE, CELEBRITY, PRO DIVISIONS AND MORE!

FOR MORE INFORMATION CALL 818-707-8867 OR VISIT

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The Croc’s back Australian triathlon legend Brad Beven is on the comeback trail, finishing second at the Coral Coast Triathlon in Cairns to newcomer Dane Robinson. Beven, 39, missed the top spot by just four seconds. Another athlete working on a comeback is Jo King; she won the women’s race, holding off Leesa White by 2:07. The Olympic-distance Coral Coast Triathlon is part of Sports fest that has a number of events, including a criterium, an open-water swim and a fun run held on the Cairns Esplanade in northern Queensland.

Coral Coast Triathlon Women

1. Joanne King (AUS) 2. Leesa White (AUS) 3. Elizabeth Gordon (AUS)

2:10:03 2:12:10 2:18:29

Men 1. Dane Robinson (AUS) 2. Brad Beven (AUS) 3. Adam Fitzakerley (AUS)

1:55:12 1:55:16 1:57:08

Rina Hill continued her successful retirement from ITU World Cup competition by winning Round Three of the 2007/08 Snap Half Ironman Series on the Gold Coast. Paul Matthews celebrated his return to Australian shores with a win in the men’s division over the 1.9km swim, 90km bike and 21.1km run. 2007 produced another milestone for this event, with a soldout field of 1300 athletes, which included a Quarterman event (950-meter swim, 45km bike and 10.5km run) in addition to the traditional half-Ironman distance. Hill, a 38-year-old mother of two, led her class out of the swim ahead of Elly Franks and Amelia Pearson. Franks then took charge on the bike, recording the fastest women’s bike split and putting nearly three minutes into Hill. Franks held a handy break heading onto the run after Hill lost nearly two minutes in transition struggling to put her compression socks on to help with the tendonitis she suffered after running a half-marathon in August. “I was really treating this race as a good training day, having not run for five weeks and after taking forever to get my socks on in transition. I just needed to find my correct stride to run pain free,” said Hill. Once Hill found her stride, she built into the run and was never challenged over the last lap. Franks took second, and Pearson rounded out the top three. “I am looking forward to racing at Noosa, hopefully with some run training under my belt,” said Hill. Matthews continued his good form following a stint in the U.S. where he had a string of podium places, including two secondplace finishes to Chris McCormack in the Ironman 70.3 series. Matthews was first into T1 and enjoyed a small break from the chase group that included Tim Berkel, Norwegian Oyvind Johannessen and James Seear. Peter Loveridge and John Cornish rode themselves into contention with good bike splits. “The first 45km we really hammered to catch Paul. Knowing how well he’s running it would be dangerous to let him go,” said Berkel post-race. 144

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Courtesy Sporting Images

Hill teaches youngsters a lesson and a half

It was Johannessen that got the jump on the field as he tore out of T2 onto the two-lap run course that winds through the Coomera Waters Estate—home to Loretta Harrop. Matthews set out with determination, and six kilometers later he took the lead. Johannessen eventually finished seventh. Berkel was the big mover on the run, chipping away at Matthews’ lead but running out of time in the end. Matthews broke the tape for his first Gold Coast win; Berkel was second and Cornish finished third.“I didn’t push it on the bike but just made sure I kept on a good pace to set myself up for the run,” said Matthews.

Gold Coast Half Ironman Women

1. Rina Hill (AUS) 2. Elly Franks (AUS) 3. Amelia Pearson (AUS)

4:33:00 4:37:31 4:38:27

Men 1. Paul Matthews (AUS) 2. Tim Berkel (AUS) 3. John Cornish (AUS)

4:03:04 4:04:31 4:10:01

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Eight weeks to Mooloolaba

3 training sessions to prepare you for a top performance

By Mick Delamotte and Peter Clifford There is a big Olympic-distance event in eight weeks. Can you get ready in time? With some tweaks to your current program and by adding three key sessions to your existing schedule, you will be well prepared.

The open-water swim You are consistent with your two squad sessions per week, churning out approximately three kilometers in each session and feeling good. Now it’s time to get you into the open water, preferably at your local beach rather than a lake, dam or river, as Mooloolaba will throw waves at you. The following 45-minute session will be a great way to get you going. Use a beach start because it’ll get you used to running into the water across the hard sand. As you hit the water, begin to flick your heels out to the side as you run. Start to porpoise—diving under the water and jumping out—once the water is thigh deep, and duck dive the waves. This is faster than just swimming. Swim past the breakers and parallel to the beach for five to 10 minutes before turning back, swimming ashore and bodysurfing a wave for a free ride into T1. Repeat this set three times with a couple of minutes rest between each. The goal is to perfect entering and exiting the water in small surf as efficiently as possible. Start easy, and build your pace as you build con146

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fidence. If a safe surf beach is not accessible, then you can practice running in and out of a still-water environment.

Tempo time You are currently riding twice a week: a mid-week aerobic effort for about 30 kilometers and another longer ride with the pack on Sundays for about 70 kilometers. You get through both sessions quite well, although you’re usually a little tired after your long ride. Your mid-week ride is on flat terrain, and now it’s time to add some efforts to it. Do 2 x 10-minute efforts allowing for a five-minute rest period between sets. Ride at tempo (65-75 percent of max heart rate) and then do your efforts at threshold or race pace (75-90 percent of max heart rate). Also, add a third weekly ride, a strength-endurance session, to your program. Find a moderate hill that climbs for about 10 minutes. Stay seated and pump out three hills at a cadence of about 80rpm with a constant effort throughout all three reps. This session is to strengthen your legs, so don’t push your heart rate too high. Warm up before the hills and spin well to cool down.

Hills, glorious hills On average you’re running twice per week: a longer run of 10 kilometers and T R I AT H L E T E M A G . C O M

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another aerobic jog of about five kilometers. It’s time to add distance to that longer run until you hit 15 kilometers. This will build endurance in your legs, which is needed to run 10 kilometers off the bike. And it’s time to hit the hills on the run as well. Mooloolaba is not for the faint-hearted, as Alexander Headland brings many an athlete back to a walk. A 10-minute warm-up followed by six reps of two-minute steady hill climbs will do the trick. Do not rest at the top of the hill; turn around, jog down with the same effort you ran up and rest at the bottom for about 60 seconds before repeating three to six times. Many athletes will run hard up a hill, get to the top and go easy on the way back down. There’s no resting on race day, so there’s no need to do it on the hills in training. After a 10-minute easy jog home you have a session that prepares you well for the toughest leg of the course.

Nutrition You might be able get away without eating and drinking in a sprint race, but in an Olympic-distance event—especially on a hot and hilly run course like Mooloolaba—there’s no chance. Eat your normal pre-race breakfast no earlier than two hours prior to race start. Practice your nutrition on your long Sunday rides and long runs. At Mooloolaba, take two bottles of fluid (one water and one sports drink) and a sport bar or gel on the bike. Start sipping immediately on the bike and have some nutrition in the first and last quarter of the bike. On the run, sip fluids at every aid station and pop another sports gel early in the run. Finally, enjoy. Remember, your goal is to complete this Olympic-distance event, not to qualify for Beijing. Hopefully you will enjoy the sensational atmosphere of the local crowd, scenery and warm weather. Mick Delamotte and Peter Clifford are head coaches of HPT and have coached multisport collectively for over 15 years. They are based in Sydney and work with juniors right through to aspiring professionals. They can be contacted via their Web site at highperformancetri.com. T R I AT H L E T E M A G . C O M

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Our digital edition is an exact replica of the print edition of Triathlete magazine, delivered to your computer by e-mail. It looks just like the print edition and contains the identical training information, gear reviews, race reporting and nutrition tips as the mailed copy. But the digital edition offers several advantages that print doesn’t: • Links to all of the Web sites (URLs) and e-mail addresses • Download: Save a local version directly to your computer for off-line viewing • Tools that allow you to zoom, print or e-mail pages to a friend • Find anything in the magazine by typing a search phrase • View all available archived issues for this magazine • Environmental friendly: No trees are cut and no fuel is wasted to deliver this edition

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more to do, especially with the children. Seeing them grow and setting a good example is important. My training time is my time for myself, so I make the most of it. But once I walk through the door, the children take top priority. They certainly don’t want to know all about my morning, and in my mind it is soon forgotten. This is where I believe having a balance of training and raising children keeps you grounded. You don’t worry so much about a bad session. The challenge of fitting in that training session and racing around organizing children has made me understand the challenges that face age-group athletes. The primary focus is not training and competing—that is a privilege. My focus is family. I cannot procrastinate about a training session. If I don’t get out of bed and go to the pool, hop on my bike or hit the trails, it’s all over for the day. I now train only with age groupers, and it is the most fun I have ever had. Everyone has a story to tell, whether it’s about work or family. I have a whole new group of friends. Today I enjoy nothing more than going back to their houses for afternoon tea so the kids can have a play. I wouldn’t have it any other way.

Courtesy Barry Alsop

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Super-mom

Triathlon and parenting have become a balancing act I would like to think I have a balanced lifestyle, but other mothers at my daughter’s school think I’m crazy. Yesterday was a typical example of why they think this. I raced the Gold Coast Half Ironman Triathlon. Our youngest girl, Tamsyn, had a sleepover with her nana, and Richelle, my older daughter, came with us to check in our bikes (my husband did the ride in a team). We stayed at a friend’s house for the night, so Richelle had a playmate. After the race we sat back with a beer under the tent and contemplated how lucky we are, as not only do we have two beautiful girls but we also have someone else looking after them in our shattered state! The real joy came once we picked our daughter up and found she had a wonderful day with a new friend. Creating balance in life is not always easy, but it is rewarding. The training has changed considerably since the children have come along: Gone are the long rides and the daytime sleeps. Training must be quality, and it must be completed before my husband heads off to work. Aside from training, there is much 148

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By Rina Hill

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TRAINING “Man is not made for defeat. A man can be destroyed but not defeated.” [Ernest Hemingway]

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Training weeks nine through 12 are even more precise, with the inclusion of broken intervals, simulated time trials and suprathreshold and VO2 max intensities and repetitions. In addition, the expanded workout-definition key is included below.

WORKOUT DEFINITION KEY Arch line ATA Backstroke Bilateral symmetry Broken time trial Cadence Economy Downstroke

John Segesta/wahoomedia.com

Head line Heel line Hip extension HPR Increasing OLS Intensity zones

12 weeks to a faster 40K

Knee line Large chain ring Lower gear LPR

By Marc Evans

Normal

Rev up for weeks 9-12 of this cycling-focused Olympic-distance training program

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, we present the final four weeks of our bike-focus phase, designed to lay the foundations to help drive you to a faster 40km bike split in 2008. The preceding two segments appeared in the November and December 2007 issues. If you would like to obtain a copy of these issues, please go to triathletemag.com and click on Order a back issue. The notion of training specificity has driven the previous eight weeks of this bike-focus phase, with a focus on cycling technique and prescriptive sequential mixtures of aerobic and anaerobic training. In the final four weeks of our bike-focus phase, presented here, workouts closely replicate race intensity and conditions. Last month, the second article of our three-part series discussed pedaling rate and optimal energy expenditure; systematic, bilateral and coordinated pedaling movements; and related bodyline features to help assist you in learning better form. The workouts in weeks five through eight also included a focus on technique and gradually increasing intensity and volume.

Maximal oxygen uptake (VO2 max)

OLS OLS/L OLS/R Overstroke Peloton RPMs S Sectors Small chainring Standing Standing squats Up gear Upstroke

Maintaining a rigid arch Average torque angle The phase of pedaling where the foot moves backward Equal movement in terms of timing and positioning of the limbs A set distance, for example 40km broken into 4 x 10km repeats The rate of pedaling frequency (rpm). A cadence of 85 to 100 on flat to rolling terrain is considered efficient The ability to exercise at a high percentage of VO2 max The phase of pedaling where the foot moves forward and downward (90% of power) Maintain neutral spine and head angle Maintain the heel alignment with the center of the knee Generated from the gluteus maximus and hamstring muscles. You will feel light muscular tension bilaterally in the buttocks and hamstrings when isolating hipextension movements High pedaling resistance (higher gear ratios, large chainring) Increasing the number of spins with each leg Zones 1 through 6, which establish intended physiological intensities Maintain the knee in alignment with the second toe Front largest ring Easier gear Low pedaling resistance (lower gear ratios, small chainring) A measure of the body’s ability to transport oxygen from ambient air to the exercising muscles. An important determinant for endurance performance “N” normal pedaling stroke, which places more emphasis on the downstroke with a smooth transition through the back, up and overstrokes 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 One-leg spin, left leg only One-leg spin, right leg only The phase of pedaling where the foot passes over the top of the stroke A larger group of cyclists Revolutions per minute Seconds Over, down, back and upstroke Front smallest ring (middle for triples) Out of saddle Pedaling out of saddle; squat down slightly for a number of strokes. Then squat down a little more. And again, while pedaling, squat down to nearly resting on the top tube Shift to a higher/harder gear The phase of pedaling where the foot rises from the bottom toward the top of the stroke

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INTENSITY ZONES The intensity zones consist of six distinct levels of effort. Not all intensity zones are used this month, but detailing the potential systems is helpful in determining effort; 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 rate of perceived exertion (RPE). The intensity-zone table below provides several characteristics, ratios, heart-rate percents, RPE perceptions and workout examples to help you fine tune your intensity.

specific warm-up and cool-down sessions; however, where only the main set is specified be sure to begin and end each workout with 10 to 15 minutes of easy spinning. Blend these workouts around your swimming, running and dry-land training. The concluding four weeks detail moderate reductions in training volume and increased intensity. The plan features weekly time trials of varying distances and time, broken time-trial intervals, Zone 6 accelerations and extended Zone 4 training repetitions. Once you finish the 12th and final week of this bike-focus phase, you should have a sound fitness base on the bike, which will help boost your cycling ability in the coming season.

WEEKS 9 THROUGH 12 In the following program (workout details are on page 156) you’ll ride four times each week on the road or on an indoor trainer or rollers. Several of the workouts this month include

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

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

5 to 30 seconds

1:0.5

1:1

1:3

Easy spinning between intervals or post-race-day 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-mile time trial or 610 x 5 minutes on 30 seconds recovery

4 x 4 minutes on 1minute recovery, just above 40km race pace

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

6-20 x 20 seconds on 1-minute recovery

Workout durations

Types of workouts

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capacity training

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Experience

more than a race www.islandtriathlonseries.com

When: Saturday, March 29th, 2008 Where: Providenciales, Turks & Caicos (Broadcast worldwide to over 85 countries and millions of viewers.)

Distance: Island EIGHTY™, 1 mi. swim, 66 mi. bike, 13 mi. run Island FORTY™, 1 mi. swim, 33.5 mi. bike, 5.5 mi. run

Top Pro Athletes from around the world competing for the $50,000 prize purse.

Celebrity Relay in support of AIDS treatment and prevention Andy Baldwin, ABC’s The Bachelor: Ofﬁcer & a Gentleman and Trish Stratus, 7 times WWE Champion/Host of Second City’s Next Comedy Legend Post-Race Party Chantal Kreviazuk, Juno award winning recording artist to perform at post-race party

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Island Triathlon Series and Tri4Dignity Island Triathlon Series are registered trademarks of Island Triathlon Series Limited.

Founding Sponsor

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BIKE-FOCUS PHASE: WEEKS 9-12 Tuesday

Thursday

Saturday

Sunday

1:00

0:45

2:00

0:30

Zone 2 on rollers or trainer. Warm-up: Include 8 x 30 seconds OLS/L+R working “N” stroke at 100 RPMs. Main set: • 8 x 30 seconds increasing OLS/L+R from 90 RPMs (increase RPM by five each minute). • 2 x 10 minutes at Z4 with 2 minutes rest between. Cool-down: Z2 spinning for remaining time.

Broken time trial Warm-up: 10 minutes LPR/90-100 RPM, including 4 x 15-second accelerations toward Z6, followed by 1 minute LPR spinning between. Main set: Broken time trial in Zone 3 on flat to rolling terrain as: • 20 minutes + 1 minute spinning • 15 minutes + 1 minute spinning • 2 x 10 minutes + 1 minute spinning. Cool-down: Spinning LPR for remaining time.

Zone 2-3 group ride on rolling to hilly terrain. Remain in the peloton. Work steady, aerobic conditioning to moderate threshold pace. Follow this workout with a transition run with the first 3km at 5 to 10 seconds per mile faster than 10km goal race.

Zone 2 flat terrain. Spin LPR/90100 on trainer, rollers, road or mountain bike.

Week 10

0:45

1:00

1:45

0:30

Total week: 4:00

Zone 2-3 Warm-up: 20 minutes HPR/75-85 RPMs, including 4 x 20 seconds gradually accelerating to Z6 followed by 1 minute LPR spinning. Main set: Z3 time trial (flat to rolling terrain) for 30 minutes, working maximal power. Focus on bilateral pedaling pressure, downstroke and optimal RPM rate. Cool-down: Z3 spinning LPR for remaining time.

Zone 2-3 solo ride on rolling to hilly terrain. Steady-aerobic to moderate threshold pace. Every stroke is symmetrical.

Zone 2 indoors or flat-terrain spinning. LPR/90-100.

Primary focus: pedaling symmetry during Z3 and Z4

Zone 2, 4 trainers or rollers. Warm-up: Include 4 x 1 minute HPR/75; 1 minute LPR/100; 6 x 30 seconds slowly accelerating to Z6+ with 75 seconds of spinning between work intervals. Main set: 4 x 6 minutes at Z4 (slightly faster than 40km pace). Include 1 minute standing out of the saddle on minutes 3 and 5. Cool-down: Z2 spinning for remaining time working bilateral symmetry and arch lines.

Week 11

1:00

1:30

0:30

Zone 2, 4 trainer or rollers. Warm-up: 5 minutes LPR/100; 5 minutes HPR/70; 5 minutes LPR/110. Main set: 5 x 5 minutes at Z4 with 90 seconds spinning at Z1 between work intervals. Cool-down: Z2 for remaining time. Work on heel, arch and knee lines with LPR.

Zone 2-3 Warm-up: 10 minutes LPR/90-100 RPMs, including 3 x 30 seconds at HPR, accelerating briskly to Z6, with each work interval followed by 90 seconds of LPR spinning. Main set: Remaining time should be at Z2 to low-end Z3 on flat to rolling terrain.

Zone 2-4 Warm-up: 15 minutes LPR 90-110 RPM. Main set: Z3-4 broken time trial as follows: 6 x 8 minutes with 2 minutes spinning between work intervals. Work on maintaining constant pedal pressure and intensity for each interval. Cool-down: Z1-2 for remaining time.

Zone 2 indoors or flat-terrain spinning. LPR/90-100.

1:15

0:45

1:30

0:30

Zone 2, 4 Warm-up: Spin in small ring for 20 minutes. Main set: 2 x 4 minutes at Z4 with 1.5 minutes spinning at Z1 between. Work on downstroke Cool-down: Spin at Z2 for remaining time.

40km race pace on your own. Warm-up: 15 to 20 minutes Z2 with 3 x 15-second smooth accelerations with 1 minute spinning between. Main set: 40km race-pace effort. Maintain even pacing in Z3 and Z4. Always feel as though you could increase the intensity without going into Z5.

Zone 2 spinning with LPR/90-105 RPMs.

Week 9

Total week: 4:15 Longest: 2:00 Primary intensity zone: Z3 Primary focus: Broken time trial

Longest: 1:45 Primary intensity zone: Z3 and Z4

Total week: 4:00 Longest: 1:30 Primary intensity zone: Z3-Z4 Primary focus: High-intensity intervals

Week 12 Total week: 4:00

Zone 2-4 Warm-up: Zone 2 for 15 minutes in small ring at 95 to 105 RPMs. Main set: • 4 x 2 minutes at Z4 with 1-minute Z1 recovery between each work interval. • Z2 for 10 minutes followed by Z3-4 (race pace) for 10km. Cool-down: Spin Z1-2 in small ring.

Longest: 1:30 Primary intensity zone: Z3-Z4 40km time trial Primary focus: Taper forr time trial

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A new kind of brick

Hit the pool for your run workouts this winter

By Abby Ruby, CTS Exper t Coach

Water running: it’s not just for the old and injured anymore. Seriously, deep-water running gets a bad rap. People see retirees doing it, and my injured athletes begrudgingly strap on the belt to wait out their convalescence periods, but I think it’s time we all rethink our view of running in the pool. I’ve been making use of water running, or aquajogging, in triathletes’ training programs for the past few winters, with impressive results. Because you’re not trying to balance racing and workouts, winter is the best time of year to make performance gains. But it’s also a good time to reduce the overall stress that three training disciplines put on your body. Aquajogging provides a great balance of training stimulus and reduced 158

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impact on your joints, and for many athletes it can be a real time saver, too. To make the most of your time and effort, combine a swimming session with aquajogging to create a new kind of brick workout. One of the best parts of this arrangement is that you can work on two disciplines without changing clothes or suffering the bracing shock of leaving the hot and humid pool for a cold run outdoors.

KEYS FOR EFFECTIVE DEEP-WATER RUNNING You can either use a deep-water jogger belt or you can go without. In the deep end of the pool, run as you would on land. Be mindful not to just tread water (that’s cheating, and if you’re using a heart-rate monitor you will see the proof in your low heart-rate numbers). Instead, mimic your run gait and flex your ankles, knees and hips as you would while running on land. Your deep-water run gait should look like your running stride on land, complete with arm swing. Depending on the space you have available (watch for divers here) you can either move across the pool or you can stay in one spot (or jog in small circles). The most important thing is that you are not out there watching the

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snow fall while mindlessly moving your legs; instead, ensure you’re really working. A properly executed deep-water run is a true aerobic workout, so you should be breathing hard (and even sweating). To boost the intensity of the workout, speed up your turnover, just as you would on the track or on a treadmill, and use a heartrate monitor so you can maintain the correct intensity. Deep-water jogging is not an easy way out of a workout; instead, the session should be a tempo-intensity workout in a warmer, less-jarring environment. Below is a good water-running workout you can include each week during the winter. If you know your tempo-run heart-rate zone, use it where indicated below. If not, you’ll need to do a little math to pinpoint your tempo heart-rate zone. Your tempo intensity should be 96 percent of your average heart rate for a 5K race. Since you’re not supporting your weight when you run in the pool, it’s harder to get your heart rate up that high. As a result, your tempo intensity for deep-water running will be about five to seven beats lower than it is on land.

THE WORKOUT Warm-up: 300-meter swim, 200-meter pull, 100-meter kick Swim set 1: 800 meters at race pace Jog set 1: Water run for 20 minutes as warm-up for 2 minutes; 3 x 5 minutes @ tempo intensity on 1-minute easy-jogging recovery Swim set 2: 500 meters race pace Jog set 2: Water run for 15 minutes, including 5 x 2 minutes hard (max intensity and turnover) on 1-minute easy-jogging recovery Swim set 3: 3 x 250 race pace on 15 seconds rest Jog set 3: 10 minutes tempo intensity Cool-down: 50 meters easy swim Workout totals: • 2700 meters swimming • 45 minutes jogging with 35 minutes at tempo intensity and above Use this workout to spice up your winter swimming by breaking up the monotony of endless laps in the pool. The session doubles as a low-impact but reasonably high-intensity tempo-running day to keep you fit without pounding the pavement. As with any new activity, deep-water jogging will take some getting used to. It is easy to slack off with it and use it as a low-intensity recovery session, but that is not the purpose of this particular workout. Watching your heart-rate monitor and sticking to your tempo zone (96 percent of your lactate threshold or 5K race-pace

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heart rate) is the key to fully realizing this workout’s effectiveness. Abby Ruby is an Expert Coach for Carmichael Training Systems. Ruby competes in and coaches athletes for triathlon, running and cycling events. To find out what CTS can do for you, visit trainright.com.

Take-home message Water running provides a great balance of training stimulus and reduced impact on your joints, and for many athletes it can be a real time saver. To make the most of your time and effort, combine a swimming session with aquajogging to create a new kind of brick workout. In the deep end of the pool, run as you would on land: Mimic your run gait and flex your ankles, knees and hips.

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BIG RING

Going for broke

Tabata intervals pack big punch in a small package

By Matt F itzgerald

What can you possibly accomplish in just four minutes on the bike? A lot, actually. All you have to do is ride as hard as you can. Better yet, instead of riding as hard as you can for four straight minutes, ride at your true maximum power output level in several short bursts, resting just long enough between bursts to avoid a precipitous decline in power output from one burst to the next. What will this hellishly challenging four-minute session accomplish? It will boost your aerobic and anaerobic capacity simultaneously, increase your fatigue tolerance and lead directly to improved cycling performance in triathlons. The session I just described is known as the Tabata protocol. It is named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya, who learned about the workout from the coach of the Japanese national speed-skating team. Specifically, the session consists of six to eight maximum-intensity sprints lasting 20 seconds apiece, with mere 10-second passive-recovery periods between them. The session is so challenging and painful that most of the world-class speed skaters who were lucky enough to be the first to try it were totally exhausted after seven inter160

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vals. Only a handful could do eight. Tabata’s primary research interest was the effect of exercise intensity on fitness. Through his work he came to believe that exercise intensity was at least as important as, if not more important than, exercise duration. So when he heard about a workout that packed two minutes and 40 seconds of maximum-intensity work into a fourminute period (and that’s for those who could do eight intervals), he was intrigued. To test the effects of this workout, Tabata first transferred it from speed skating to stationary bikes. Then he recruited subjects and had them perform the protocol five times a week for six weeks. At the beginning and again at end of the study period, Tabata and his team measured the subjects’ VO2 max and their anaerobic capacity. To provide a basis for comparison, Tabata conducted a second experiment in which subjects pedaled stationary bikes for one hour at a moderate intensity (70 percent of VO2 max) five days a week for six weeks. Their VO2 max and anaerobic capacity were also measured before and after the intervention. The results were staggering. Subjects in the moderate-intensity exercise trial improved their VO2 max by a healthy 9.5 percent, while their anaerobic capacity did not change at all. Subjects in the maximum-intensity intervals trial—despite exercising for only 20 minutes per week, compared to five hours per week for the other group—improved their VO2 max by 14 percent and their anaerobic capacity by a whopping 28 percent. Needless to say, this study got a lot of attention when it was published back in 1996, and coaches and athletes began to adapt the protocol to sports ranging from swimming to boxing. Virtually everyone who tried the Tabata protocol made the same report: It was excruciatingly painful, but it was effective. I learned about Tabata intervals from Brian MacKenzie, owner of Genetic Potential, a fitness facility in Newport Beach, Calif. MacKenzie trains a number of triathletes and incorporates stationary-bike and treadmill Tabata sessions into the program of all who are willing to endure the suffering these workouts entail. An ultra-runner himself, MacKenzie credits his own twice-weekly Tabata sessions with enabling him to improve his performance on a training schedule averaging only 6.5 hours per week, and he says his triathlete clients have reported similar benefits.

John Segesta/wahoomedia.com

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Take-home message What can you possibly accomplish in just four minutes on the bike? A lot, actually. All you have to do is ride as hard as you can. Better yet, instead of riding as hard as you can for four straight minutes, ride at your maximum power output level in several short bursts, resting just long enough between bursts to avoid a precipitous decline in power output from one burst to the next. Specifically, the session consists of six to eight maximum-intensity sprints lasting 20 seconds apiece, with 10-second passive-recovery periods between them. This will boost your aerobic and anaerobic capacity and increase your fatigue tolerance.

THE SET-UP If you think you have what it takes to survive the Tabata protocol, set up your indoor trainer and warm up with a few minutes of easy spinning followed by a few short (10- to 20-second) efforts at 90 percent of maximum intensity at increasing tension levels. Reset your computer to zero so you can record the total distance covered during the 20-second intervals. You will try to increase this total each time you repeat the workout. To perform your first interval, simply churn out the highest wattage total or perceived effort you possibly can for 20 seconds. You can stay in the saddle or get out of the saddle and use whatever combination of gear ratio and cadence that works best. After 20 seconds have elapsed, stop pedaling for 10 seconds—and 10 seconds only. Then do your second interval. Do not expect to be able to do more than six intervals in your first attempt. Cool down with a few minutes of easy spinning. If you’re like a lot of triathletes, you will be tempted to incorporate this session into a longer workout. Don’t. If you do more than a warm-up beforehand, you will fall apart completely after just a few intervals, and while you will still be giving a maximum effort, you will not be working at your true maximum output level, and that’s what counts. And you simply won’t be able to even think about doing anything more than a short cool-down after completing your Tabata intervals. There are two approaches you can take to incorporating the Tabata protocol into your regular training. One option is to do the session regularly—from once every 10 days to as often as twice a week—during the basebuilding period of training to quickly and efficiently boost your aerobic and anaerobic fitness. Continue to do the session regularly until your performance (i.e. total distance

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covered) within the session stops increasing and levels off; then turn your focus to more race-specific types of high-intensity workouts. Henceforth just do the session whenever you feel the need for a good blast. A second option is to use the Tabata protocol primarily as a time-saver. Whenever you’re pressed for time but

you still want to get the fitness benefits of a solid workout, toss in a Tabata and have it both ways. Matt Fitzgerald is the editor of poweringmuscles.com, an online sportsnutrition information resource, and author of Brain Training for Runners (NAL, 2007).

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ON THE RUN foot-five) might shoot for the upper 90s. Those in the middle of these two ranges should aim for a run cadence of 88-93 strides per minute. As you run faster, your cadence should increase, but only slightly. The most efficient runners have a relatively high stride rate (with respect to their height) even at slower speeds. If you over-stride (run with a long stride and low cadence) you may be tricking yourself into thinking you are running more efficiently than you actually are. With a loping stride you might feel great pressure on the ground with each toe-off and achieve good reach with every stride, but you are not effectively using your aerobic energy system. You will find you can run longer at a set pace and with a lower average heart rate once you become comfortable with a quick, smooth gait. The treadmill is a perfect tool to help you learn how to maintain a steady cadence despite a variable pace. The treadmill permits even pacing, allowing you to practice holding a set cadence across different running speeds. Try 90 strides per minute at your easy jogging pace, your high-end aerobic pace and then at tempo-running or race pace. Note what your heart rate does. It may be elevated initially, but as you get comfortable with a higher turnover you will note that it levels off. Over time, you can determine your most efficient cadence at different speeds for prolonged durations.

Drilling it in

Hone your run skills on the treadmill this winter

By Lance Watson

Triathletes know that winter is the best time of year to lay down their aerobic base miles. The winter months are also a good time to rework and improve your run form. The treadmill can be a useful tool for developing both fitness and technique. Here are a few key areas to target on the treadmill this winter. CADENCE: Running well and, particularly, running well off the bike, requires a mastery of cadence. When the quads and glutes are fatigued, stride length suffers. In addition, you may rely too heavily on a high stride rate and cardio output to generate speed when you are too muscularly fatigued to toe off and stride it out. Interestingly, proper run cadence mirrors correct cycling cadence. Taller athletes (six-feet-plus) should aim for 80-plus strides per minute (counting foot strikes on one foot only—for example, your right foot), while smaller athletes (under five162

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POSTURE: The treadmill is also a great coaching (or self-coaching) tool. Videotape yourself running on a treadmill or watch yourself run in the floor-to-ceiling mirrors at the gym. When reviewing your form, look for inward or outward rotation of the feet and note whether your ankles collapse. Check that your knees are driving straight and that your hips are level. If one hip or shoulder is higher than the other, it may be causing your lower limbs to move slightly out of equilibrium. Look for excessive side-to-side or rotational movement of the hips or shoulders. Make sure the shoulders aren’t too high or too tight. Check heel lift and knee lift. Are they balanced? One heel lifting higher than the other could indicate several things, including a left-right imbalance in the flexibility of your quadriceps. Efficient running is the act of controlled falling. You fall between foot strikes, actively catching yourself when your foot makes ground contact and propelling yourself forward into your next step. Examine your form and posture from the side. You should be running tall through the hips and shoulders but with a slight forward lean overall. Keep your chin slightly down and your eyes fixed on the ground about 10 feet in front of you to help keep your center of gravity slightly forward. Check your foot strike from the side view. It should be directly under your center of gravity. A heavy foot slap is often a sign that your foot is striking too far forward and that you’re reaching too much for your next step.

John Segesta/wahoomedia.com

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ON THE RUN Be conscious as to whether you are too collapsed through the hips and running slightly seated. Note whether you are squeezing your shoulder blades too much, holding your chin and head too far back or stopping yourself from falling forward into your next stride. BASIC DRILLS: Try the following drills on a treadmill to get yourself in tune with different components of your run stride. They are great for isolating areas for improvement. BASIC KNEE LIFT: Run with an exaggerated knee lift, and work from moderate to extreme knee lift while maintaining cadence. Make sure your knees are tracking straight and not travelling outward. HIGH HEEL LIFT: Gradually work your heel lift from slightly higher to lightly kicking your butt (if you’re flexible enough). Maintain normal run cadence. Look for imbalances and work on quad flexibility. PARTNER POSTURE DRILL 1: Have a partner put slight hand pressure on your lower back at the sacrum as you run (make sure you feel balanced and stable first and that the hand pressure

Take-home message The winter months are a good time to rework and improve your run form. Running well and, particularly, running well off the bike, requires a mastery of cadence. To check your form, videotape yourself running on a treadmill or watch yourself run in the floor-to-ceiling mirrors at the gym.

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is quite light). Feel the forward lean in your hips and compensate slightly by lifting your heel about one inch higher on recovery after toeing off while maintaining cadence. Visualize this position once the hand pressure is removed. PARTNER POSTURE DRILL 2: Have your partner put slight hand pressure between your shoulder blades and feel the forward lean from your chest. Try to run tall through your hips and feel your center of gravity move forward from the sternum. Don’t collapse at the hips. PARTNER POSTURE DRILL 3: Have your partner put slight hand pressure on the top of your head. Think about running with a low, even gait with no excessive bouncing. Afterward, visualize running under a low ceiling. Excessive bounce would cause you to bang your head. This will emphasize forward lean. Many triathletes cringe at the thought of spending long sessions running on the spot. Certainly, stepping onto a moving belt for one to two hours at a time without a clear plan can put you on the fast track to burnout. But you can integrate these suggestions and drills into a myriad of aerobic, hill and threshold sets—both on the treadmill and on the road—to make them interesting and effective. LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence. Visit lifesport.ca or e-mail him at coach@lifesport.ca for coaching inquiries.

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SPEED LAB tent in sweat, these variables have little effect on the magnesium content in sweat. And while magnesium deficiency can reduce exercise performance and contribute to muscle cramps, sub-optimal intake does not appear to be a problem among most athletes. Taking too much magnesium orally can lead to diarrhea. For some people this can happen with amounts as low as 350-500 mg/day. However, the amounts of magnesium found in nutritional supplements are unlikely to cause such problems.

DEAR SPEED LAB, How does exercise cause muscle damage? I would imagine it is related to the intensity of exercise as well as the type of exercise. For instance, I feel sorer after running than riding.

DEAR MICHAEL,

Physical activity always causes some tissue damage, even in well-trained athletes. For example, during running the feet strike the ground 1000 times per mile with a force equal to three times the bodyâ&#x20AC;&#x2122;s weight. Muscle pain and damage

Performance and recovery The benefits of supplements and the physiology of muscle damage

By Tim Mickleborough DEAR SPEED LAB, A lot has been written about sodium-replacement needs in endurance events. Iâ&#x20AC;&#x2122;m curious about magnesium. Do salty sweaters need to replace magnesium? Thanks, Barb Hot Springs, Idaho

DEAR BARB,

Magnesium is an essential mineral to the human body. It is needed for bone, protein and fatty-acid formation, making new cells, activating B vitamins, relaxing muscles, clotting blood and forming adenosine triphosphate (ATP). Magnesium is also necessary for the activities of certain enzymes, particularly myosin ATPase, an enzyme crucial to muscle contraction. Magnesium is one of four major electrolyte minerals (so called because they transfer electrical currents in the body) that are lost in sweat. The others are calcium, sodium and potassium. However, there is not enough evidence to suggest that athletes should be concerned about replacing magnesium (in supplement form) during triathlons. Still, some electrolyte-supplementation products contain all four major electrolytes, and if an athlete is competing in the heat, it is prudent to take these supplements during the race to replace electrolytes (primarily sodium) lost in sweat. Interestingly, research has shown that although both fitness and heat acclimatization reduce the sodium and potassium con164

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It is widely known that strenuous and prolonged activity can cause muscle pain severe enough to be crippling for days. This damage includes torn cell membranes, partial loss of the cell contents (enzymes, contractile proteins), various degrees of disorganization of the contractile machinery and invasion of the muscle cells by white blood cells associated with wounds and infections. After strenuous activity, various substances normally found inside muscle cells can be detected in the blood. Since these substances are large protein molecules that normally do not cross the cell membrane, their presence in the blood is evidence that cell membranes have been damaged. In patients who are suspected of having suffered very mild heart attacks, the detection of these proteins in the blood (from damaged heart muscle) has long been taken as clinical proof that such an event has actually occurred. As final evidence of muscle damage, there is loss of strength. Under appropriate conditions, the tension measured immediately after a damaging exercise test can be reduced to half or less of the pre-exercise value. The degree of damage is directly proportional to the intensity of activity and its duration and inversely proportional to the physical fitness of the individual. Thus, an athlete can engage in more vigorous activity than a sedentary person before sustaining injury. Concentric versus eccentric contraction

Certain types of activity are more likely to result in injury than others. There are two kinds of muscle contraction. The first is concentric, where the contracting muscle shortens. The second is eccentric, where the contracting muscle lengthens. Eccentric activity is experienced during running down stairs or lowering a weight on a rope, where muscle activity acts as a brake on movement generated by outside forces. Muscles work less intensely during eccentric activity, and the subjective perception of effort is less than for concentric movement. The amount of electrical activity in the nerves controlling the muscles is also lower for eccentric activity. Finally, muscles develop less tension during eccentric than during concentric activity. Nevertheless, eccentric contraction is far more likely to result in muscle damage and pain.

John Segesta/wahoomedia.com

Thanks, Michael Effingham, Ill.

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Pain versus damage versus performance

Effects of training

It is logical to expect that pain, damage and diminished performance following strenuous exercise should all occur together. However, while muscle performance is poorest shortly after the test exercise and steadily improves, the pain or soreness peaks at one to three days. On the other hand, the visible signs of muscle damage under the microscope are barely detectable on the first day but peak after five to seven days. The blood concentrations of cellular proteins also peak at one week, supporting the microscopic evidence. The repair of severely damaged muscle fibers is generally complete within three weeks. The time separation between visible muscle damage and diminished ability to develop tension is confusing. Under the microscope, damaged muscle fibers may have lost much of their contractile machinery one week after exercise, and there is no doubt these fibers could produce little tension. However, by this time muscle performance is already partly restored. It is well known that when a recently exercised subject is asked to contract a sore and damaged muscle, there is pain initially, which diminishes on continued activity. Several experimenters have also found that pain diminishes after five minutes of repetitive contraction and almost vanishes by 15 minutes. Interestingly, in these tests contraction strength was unchanged throughout, apparently unaffected by changes in the intensity of pain reported by the subjects. Clearly, the relationships between muscle damage, pain and the performance of previously overworked muscles are still poorly understood, as are the causes of these symptoms.

In well-trained individuals, the intensity of activity that may be undertaken without causing damage or pain is far greater than for sedentary people. If an eccentric exercise regimen is undertaken by sedentary individuals several times at intervals of two weeks, pain, damage and performance loss is experienced each time. However, on the second and third repetitions, its extent is markedly reduced, showing that the test itself has a training effect. There is no doubt that even training of mild intensity before the test exercise will markedly reduce the severity of symptoms. Thus, a person who bikes to workâ&#x20AC;&#x201D;perhaps only three miles each dayâ&#x20AC;&#x201D;suffers markedly fewer symptoms following a 100mile ride than another who cycles rarely. Recovery

Happily, recovery from the damage, pain and diminished muscle performance is complete. The pain resolves rapidly and is typically gone within five days, although in some subjects the process can take longer. Damage and pain are less and recovery is faster in trained than in sedentary subjects. The improved outlook for trained subjects may be partly due to the likelihood that they will be active during the recovery period. There are a number of preparations on the market that are used by athletes to alleviate post-exercise trauma, including steroidal and non-steroidal anti-inflammatory drugs. At this time, there is no evidence that any of these products is genuinely effective in promoting healing. Nevertheless, many users are convinced that they do reduce pain and sales remain buoyant.

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DEAR COACH

Managing expectations Making steady swim progress and boosting winter bike speed

By Paul Huddle and Roch Frey

mean we’re suggesting you sight every time you breathe but rather that when you do decide to sight, do so as part of your breathing cycle. So, if you’re deciding to sight you can raise your head and look forward and then turn your head to the side you’re breathing on and take your breath, or you can turn your head to the side to get your breath and look forward at the end of this cycle. Does that make sense? The difficulty in sighting is that raising your head to get a look at what’s in front of you pushes your hips and legs down in the water, increasing drag. When your head is high and your hips are low, you’re tending toward a vertical position— which, if you can visualize it, isn’t ideal for fast, efficient swimming. That’s why we don’t suggest sighting more than every 10th stroke or so and that, if possible, you follow feet/bubbles that you trust will take you the right way so you don’t have to lift your head at all. Sighting can also interfere with stroke rhythm (as it involves pausing) and body rotation (as it requires pausing in a flat position). If you can move through this position smoothly and efficiently it will help you keep your momentum moving forward and allow you to avoid a midlength drowning session. As for forgetting your feet toward the middle/end of longer workouts, yes, this is not uncommon. Have you ever seen people at the end of a marathon or Ironman marathon? Notice how most people look like crapola, with their feet landing like cinder blocks, their hips collapsing with every foot strike and all kinds of spastic energy-wasting upper-body motion? This is the result of fatigue. When you get fatigued, form and efficiency can go right out the window. This is why it’s so important to practice proper form at some point during a given workout (warm-up and cool-down are good times).

HEY GUYS! Well, I finally found the swimming equivalent of the sweet spot. After flailing through 25 yards two months ago and then successfully completing 100 yards, then 1800 two weeks ago, today I swam 2500. I even have tried integrating a forward look for open-water sighting. It works about half the time. The other half I have a mid-length drowning session. The other thing I have noticed when I get up there in yardage is that I forget about my feet. Is this natural? I have to consciously think about kicking. Please help! Jason from Canada

Wow! There’s nothing better than a message like that. Way to go, eh! You are breaking through barriers on a monthly basis. That’s more than most people can say, and is truly cause to celebrate. Get yourself a two-four, call all your hoser friends and put the bonspiel on the telly, eh. Holy smokes! Okay, we’ll stop. Incorporating sighting into your stroke isn’t easy (especially if you’re new to swimming), but it doesn’t have to be hard, either. The logical place to put it is in your breathing cycle. In other words, sight only when you plan to breathe. That doesn’t 166

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Keep up the great work, eh! The Coaches

COACHES, Although I had an amazing weekend, I was unable to finish my goal Ironman event. I had a good swim, got on my bike and was really having fun when, 10 miles into it, over the first little overpass, I realized I had mechanical trouble. Forty minutes later, I was back on the bike and made the decision to pick it up a notch. I was hoping for a 6:30 bike, and the idea of being out there close to eight hours was killing me. But by mile 60, I was out: overheated with no energy. After a good cry, an hour wait for the SAG van and a one-hour drive back to the start, I was already planning for next year. So these are my questions: 1.To get better on the bike during the winter, what do you recommend? 2. Also, what equipment upgrades give the most bang for the buck? Thanks, Amy

John Segesta/wahoomedia.com

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DEAR COACH AMY,

First of all, congratulations for taking on the Ironman challenge. We know how hard it is to come away from any event with a DNF, but you need to give yourself a lot of credit for the courage it took to simply take on the training and then toe the line on race day. Mechanical failure is part of racing and can be the most heart-breaking part of this sport. It’s one thing to not finish because you weren’t prepared or had trouble with pacing, nutrition and/or hydration—but to have something that was out of your control cause the problem is tough. Regardless, it sounds like you’re ready to get back on the horse, so here are some responses to/comments on your questions: Any form of cycling you’re able to do this winter (spinning, mountain biking, cyclo-cross, etc.) will be good for your triathlon cycling next year. Strength training is also crucial to cycling performance (not to mention your swimming and running), so consider starting a resistance-training program. All of that being said, don’t forget that, while you want to make improvements over the course of the winter, you also need a break. By all means, go to your spin classes, ride your trainer, but don’t do all of this to the point of going crazy and/or hating your bike. There are enough have-to workouts over the course of the season, so make sure the majority of the workouts you do during the off-season are want-to sessions. The No. 1 way to gain free speed is to spend a lot of money on cool bike stuff that’s made out of carbon fiber, titanium and a variety of space-age polymers. Either that or draft. (Just kid-

TRAINING

ding.) However, the best thing you can do to gain speed without flogging yourself with more intervals at or above anaerobic threshold is to perfect your aero position. Once you’ve arrived at the most comfortable, powerful and aero position, wheels are the next step. Any of the lightweight, aerodynamic wheels are going to be fast, so it’s simply an issue of who sells you on their wheel and what you can afford. Another suggestion is to make sure your bike is 100-percent ready to go. Give your bike a periodic maintenance check-up. This will not only save you time because everything works well but it might just save you the frustration of equipment failure during training or while you’re racing. You should also get your bike looked over by your bike shop two weeks prior to your races so any possible problems can be addressed early enough. If you do it early, you’ll have a chance to get any necessary parts and, perhaps more importantly, have the chance to ride the bike after the cleaning/adjustment to ensure everything is secure and working well. Finally, now that you’ve experienced what can happen during a race, you should be more prepared to handle it. If you have a mechanical failure that has you at the side of the road for 40 minutes in another race, you now know that you’ll simply need to adjust your goals and accept the fact that you still have a long day ahead and need to control your pacing, nutrition and hydration accordingly. It only takes one DNF to realize that even a finish that is below your pre-race expectations is a lot better than not finishing at all. Enjoy your off-season! Roach & Huddle

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TRAINING exposed to frequent changes in stimuli, and new stimuli must be regularly added to continue the development of the physiological platform. To that end, assuming that you have not taken more than three weeks completely off at the end of your summer/fall season, your initial slow-running/low-mileage reintroduction should last about six weeks. Then you can begin to insert several new ingredients into your routine. Note, however, that I want to be careful to avoid overstating this position. A longer mileage build-up is beneficial and even vital if you have a winter marathon in mind. If this is the case, you should increase your volume with six to 10 runs of 1 hour 50 minutes to 2 hours 45 minutes. However, even on your long day, subtle shifts in your pacing can provide muscle-recruitment adaptation to encourage your body to work more efficiently.

Spice up your winter running

3 workouts to keep your off-season run training on track

By Dave Scott

Winter running does not have to mean slow running. Winter running can and should have overload, progression and variety in order to build a physiological and mental bridge to the spring and summer. Many triathletes do not include these factors in their winter run training, however, and as a result their winter run training merely slows their loss of fitness from the preceding season instead of increasing their fitness in preparation for the next season. Let’s take a closer look at the differences between a common approach to winter run conditioning and the approach I recommend. The purpose of long, slow run training is to increase muscular endurance; boost joint strength; improve tendon, ligament and connective-tissue resiliency; and enhance cardiovascular fitness. By increasing your time or total mileage, these variables will improve, up to a point. This point of diminishing returns can be summarized in one word: adaptation. Specifically, your body adapts most effectively when it is 168

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During your winter run training, do not include any VO2 max or anaerobic sessions; instead, work the three following sessions into your schedule: tempo (swing pace training), hill sessions with bounding, plus a unique session with strength work both pre- and post-run. If your training cycle includes three or more run sessions per week, these three workouts (which are explained in greater detail below) will constitute the core of your winter-run base training. Sessions should be spaced out with at least one day between them. If you are including a long run, the stabilization workout is perfect for a longer day. I recognize that early-winter fitness is generally a notch or two below your late-summer fitness. Keeping this in mind, you will need to establish a base-line intensity to pre-program your pace for the three core winter-run sessions outlined below. Here is a good marker set for determining your pace: • The session consists of a steady-paced run of 45 minutes. • Effort is moderately hard to hard (lactate threshold is described as hard to very hard). Your perceived exertion would be about 6 on a 10-point scale. • Monitor your average heart rate over the final 15 minutes. Heart rate should be 5-12 beats below lactate threshold. • Typically your pace will be 15-35 seconds slower per mile than your lactate-threshold pace. • Every three weeks run the same 45-minute segment and record your variables: pace, perceived exertion and heart rate. • Your lactate-threshold heart rate may have dipped 3-5 beats since the summer, and/or your pace at any given workload will be slower than in the summer. Once you have established your pace, average heart rate (over the final 15 minutes) and perceived exertion (PE), your marker pace (MP) is now ready to be inserted into the three workouts.

YOUR THREE WINTER WORKOUTS WORKOUT 1: TEMPO SWING

Key features and benefits: • Teaches proper pacing • Allows you to monitor workload and muscular discomfort • Segment length increases over nine weeks and the swing shifts to a faster tempo How to do it: Complete a 10- to 15-minute warm-up progression to your aerobic pace (approximately 15-30 seconds slower per mile than your MP). Now the tempo swing set begins. For week one, the swing-tempo set comprises 4 repeats of 4 minutes each. In each minute of these 4-minute work intervals, include 10 seconds at slightly faster than MP and finish with 50 seconds at slightly slower. The slightly faster segment should be 20 seconds

Courtesy of Pearl Izumi

YOUR WINTER RUN SCHEDULE

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TRAINING SWING-TEMPO TABLE faster per mile than MP, and the slower segment Set should be 30 seconds slower per mile than MP. Week For example, if your MP is an 8-minute mile, run 1 4x4 10 seconds at 7:40 and 50 seconds at 8:30. Take 90 seconds of easy jogging after each 4-minute 2 4x5 work interval, as per the table to the right. 3 The tempo swing segments eventually build 4x6 from 4 x 4 minutes in week one (with each four4 4x8 minute work interval broken down into four oneminute swing-pace segments) to two blocks of 30 5 4x9 minutes in week nine (with each 30-minute work interval broken down into three 10-minute 6 4 x 10 swing-pace segments). Please see table at right for the complete nine-week progression. 7 2 x 20 Each workout should include the above 8 2 x 25 warm-up plus a 5- to 8-minute cool-down. Completing this session on a weekly basis can be 9 2 x 30 extremely beneficial in elevating your economy at just below threshold pace. Again, work the harder segments at a rate that is moderately hard to hard. Your breathing should be deep but not labored. Conversation is not possible but managing a few words intermittently is not impossible. WORKOUT 2: FLAT + HILL + BOUNDING + FLAT

How to do it: Begin with a 10- to 15-minute warm-up, then progress into the first flat segment to begin this four-part workout. The two flat segments (which bookend the session) are run at 15-30 seconds per mile slower than MP. This pace should fall with-

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Rest Interval/Jog Easy

Swing Tempo

1 minute

90 seconds

10 sec. faster/50 sec. slower

75 seconds

90 seconds

25 sec. faster/50 sec. slower

90 seconds

45 sec. faster/45 sec. slower

2 minutes

1 minute

1:15 faster/45 sec. slower

2:15

1 minute

1:30 faster/45 sec. slower

2:30

1 minute

2 min. faster/30 sec. slower

5 minutes

1 minute

4:30 faster/30 sec. slower

5 minutes

1 minute

4:30 faster/30 sec. slower

10 minutes

1 minute

9 min. faster/1 min. slower

in your aerobic zone. You’ll be capable of broken conversation. Breathing is moderately deep but fairly quiet, and your heart rate should be 6-10 beats below MP. PE is 4-5 on a 10-point scale. The length of the two flat segments should start at 8-10 minutes apiece and increase by 1-2 minutes per week for nine weeks. For the hilly + bounding middle segments of this workout, select a hill of approximately 5-8 percent. A treadmill will work fine. The duration of the hill climb is approximately 30-40 seconds. In week one, the hill set is 6 x 40 seconds, with a jog recov-

TRIATHLONS • DUATHLONS • MARATHONS • ULTRAS • ADVENTURE RACES • CYCLING EVENTS • WINTER SPORTS

U.S. MULTI-SPORT DIRECTORY

Segment Length

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ery down. Add one repeat per week thereafter. If the effort on the hill is too hard, the set will become anaerobic. Each repeat should start with short, choppy strides on the balls of your feet. As you pass the halfway point on the hill, begin to lengthen your stride by extending the push-off (hip extension) and lengthening your stride. This longer stride will begin to take the shape of an elongated bounding motion. Introduce the gradual lengthening with a coordinated, balanced stride. Your hips should be square with your arms with your elbows moving forward and upward. As you progress each week, begin the bounding at an earlier point on the hill climb. This exercise will heighten your quad, hamstring, calf, foot and abdominal strength.

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This session requires a stretch cord tied into a 12- to 15-inch diameter loop, which is placed around your ankles. The purpose of this session is to enhance your hip and glute strength by pre-fatiguing the muscles that surround the hip and glute. This exercise activates the muscles that help support structural alignment, stability and balance through the entire kinetic chain from your feet to your lower abdominals. The exercise that I have selected recruits the smaller muscles that are routinely weak in triathletes. If we don’t innervate the internal and external rotators of the hips plus the vastus medialus in the quadriceps group, the dominant muscles override the smaller ones and balance, stability and strength are compromised. How to do it: Complete the below two exercises immediately before a steadystate run (i.e., aerobic or 15-30 seconds per mile slower than your MP), the duration of which can be determined based on your program: • Lateral side walk with stretch cord • Sumo walk forward and backward with stretch cord. Each exercise should go to near muscle fatigue. Start with 30 seconds per exercise and increase to two minutes per exercise. Then, immediately upon completion of your run, perform the following exercise, which can be done on a small curb or elevated platform. • Step forward/backward/to the side/dip on a single leg. Begin week one with 12, 10, 8 and 6 reps respectively for each of the four movements. Alternate legs and then repeat three times per leg. 170

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Courtesy of Pearl Izumi

WORKOUT 3: MUSCLE STABILIZATION

• As your fitness improves, extend the height of your step to 4-5 inches high and add light (4-15 pounds) weights in each hand. Keep your support leg straight with a forceful contraction as you swing the free leg into a standing position. Try not to let the free leg touch the ground or your support platform. The magic of adding variety to your winter routine will occasionally trick your muscles into doing something totally different and will help ensure ongoing physiological progression, even during the winter doldrums. Expand your horizon this off-season and reap the benefits when you toe the line in the spring. Dave Scott is a six-time Ironman world champion and was the first inductee into the Ironman Hall of Fame. He currently trains top professional and age-group triathletes and has recently completed a DVD on nutrition called The Art and Science of Fueling, for Pre, During and Post Endurance Training and Racing, available at davescottinc.com. T R I AT H L E T E M A G . C O M

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Get your pooch in on the off-road fun

By Alex White

Ready, set, go! The piercing sound of whistles sets off a flurry of motion for a 20-yard sprint, a tunnel crawl, a leap over a two-foot-high block, a hairpin turn into a set step-overs, another cutting turn to a teeter-totter, one last jump and a 15yard sprint to the finish. The crowd goes wild. Fellow competitors hoot and holler, some drool. The announcer exclaims, “21.4 seconds. A clean run!” Welcome to the Breeder’s Choice XTERRA K9 Challenge. John Sullivan and his golden retriever, Abby, were by far the swiftest owner-dog combo in the time-trial event, turning in the fastest two times of the day. “The visitors to the local dog park have been talking about it for days,” said Sullivan. “Abby won the competition and now she’s a local celebrity.” Former Mr. XTERRA Tom Lyons and his Aussie cattle dog Bella stole the show in the event’s first lap. “Without a doubt the first run was the best, or at least the funniest,” said event director Dave Nicholas. “Tom and Bella were fast on the first sprint, but then she wouldn’t go through the tunnel. After taking an alternate route around that first obstacle they got over the jumps and were looking fine . . . until the teeter-totter. Bella took one look and decided it was potty time. Enough said, but her act set the crowd howling, and that great sense of fun never left all day.” Having a great time with your K9 is exactly what the sponsors had in mind. “Dogs have always had a special relationship with their caretakers, and more and more people are including their dogs in their everyday family activities,” says Jim Heim, president of the Pet Division of Central Garden & Pet. “This is a unique event that encourages people 172

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Note: The Breeder’s Choice XTERRA K9 Challenge is a timed race with owner-dog teams competing against the clock on a combined trail run and obstacle course. Completing the challenge will take anywhere from 20 seconds to one minute, and all dogs and owners are welcome to participate. Check out xterraplanet.com for a complete schedule of XTERRA K9 Challenges. Rich Cruse

The dog days of XTERRA

and their dogs to be active, interact with one another and have fun. The beauty of the K9 Challenge is that anyone can participate. It’s not breed-specific or limited to highly trained or specialized dogs.” The original hope for the inaugural demonstration event at the XTERRA USA Championship was to get 10 owner-dog teams to compete. As the buzz spread, more than 25 teams and hundreds of spectators gathered to enjoy the show. “We have had dogs in the compound for years, and there was nothing for them or their owners,” said Tom Kiely, CEO of TEAM Unlimited and a proud papa to a retriever named Sebastian. “With the XTERRA K9 Challenge, we created something fun that everyone can do.” The Breeder’s Choice XTERRA K9 Challenge will become part of the XTERRA America Tour in 2008 with events at all the regional and national championship stops. June Forman discovered some of the hidden challenges in the obstacle course. “My dog Zoe, a wire-haired fox terrier, had never done anything like this before. So just before the tunnel I prompted her with a little treat, and as planned she dove in after it. I was not the first handler to do that, so Zoe spent the next few minutes in the tunnel sucking up all the previous treats! That cost her valuable time, but she was satisfied that she ate them all.” After all the teams had a chance to scramble through the obstacle course, the track was taken down and the course props were donated to the Pet Network Animal Friends of Nevada, a local shelter committed to rescue, adoption, legislation and humane education. “We’re very grateful for the donation and already can’t wait until next year,” said Madylon Meiling of the Pet Network. As you pack your bike and gear and head out for an ’08 XTERRA Championship race, be sure to include your dog in the adventure, or just stick around the XTERRA Village and check it out; it’s guaranteed to make you smile. And watch your step!

Rich Cruse

XTERRA ZONE

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TRIFEST 2008 is the official kick-off to the 2008 multisport season. Come join athletes like you, product vendors, coaches, industry leaders and professional athletes for up to 10 days of training, education and camaraderie in celebration of our sport.

There is a reason why Tucson, Arizona was

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BIKE OF THE MONTH

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By Jay Prasuhn

There’re a few things you don’t mess with. Three to start with? Texas, scorpions and any postulates from John Cobb. For those who don’t know Cobb, he is, simply put, one of the most innovative aerodynamics experts in cycling. He’s responsible for creating the first Venturi-slotted forks and aerobars, was the first man charged with making Lance Armstrong aero and is always running test after test after test at the wind tunnel at Texas A&M. He doesn’t have the gloss of many industry engineers, but he’s a driven character who loves to put different ideas into the wind and see how they fly. His most recent result: the Lugano. You won’t see a ton of these out on the roads, and Javelin wants to keep it that way. Made in Italy, the Lugano even made it onto the Robb Report’s leisure collection. And while some beauty rigs are meant to be hung in a gallery, Michael Lovato has done the equivalent of hanging a Cezanne in a motor home, having driven the Lugano hard in Kona this past October. It can be counted on one hand (with maybe just a couple fingers) the number of brands that can make custom aero carbon tubing as Javelin can as part of its Riserva program. And while 99.8 percent of carbon frames are coming out of Asian factories, the Lugano is built, start to finish, in Italy. Adding yet another layer to the opulence, Javelin has also created the John Cobb Edition Lugano Riserva: For $28,000, you not only get the bike custom designed with Blackwell Research components but you’ll also be flown to San Diego for a three-day 174

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first-class stay to meet Cobb at the wind tunnel for a day of aero fitting. That’s about as boutique as it gets—to get fit by the guy who fit Lance Armstrong. The Lugano frame delivers all the must-haves for a highend tri bike: internal cable routing, deep aero tubes and a 78degree seat angle. It improves on the Arcole, which Lovato has ridden the last few years, in terms of materials (with a shift from from aluminum to carbon), aero design (with a deeper down-tube section and more radial seat-tube cutout) and weight (a savings of over 200 grams in the frame). Our test rig was set up with a Zero 050 wheelset and, of course, a Campagnolo Record groupset, in keeping with the Italian theme. In addition, the Lugano uses a carbon resin that offers a glossy polish and makes for a stiff, responsive ride. But one tradeoff for the boost in stiffness provided by the resin is a corresponding slight increase in weight. Still, our stock rig handled fantastically in the Blackwell aerobars. The Lugano’s 78 degrees put the saddle right down the middle of our test, so for a true tri position, there’s zero compromise. The Javelin Lugano is a power-rider’s dream. And sure, this work of art could hang nicely in a gallery, but what good is that, especially when this John Cobb-crafted machine is built for speed? The Lugano delivers a fast rig in a pretty package that will likely be the only one in your tri club or on the weekend group ride. You can find more on the Lugano at javbike.com.

Courtesy of the manufacturer

Courtesy the manufacturer

Javelin Lugano

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GEAR BAG

Cold weather, hot products The goods to keep you going this winter

By Brad Culp

This month, we’ve got a selection of top training and nutrition goodies to keep you motivated and feeling strong through the off-season.

Jaggad Axis Top and Long Multi Pant $80/$90

This set was made for those days when you really can’t decide how warm you need to dress. It’s not quite thick enough for single-digit temperatures, but you won’t need to worry about overheating when the mercury is between 30-50 degrees. Both the top and bottom can be used for bike and run training. jaggad.com

EB Performance PB and Whey Protein Bites $60 (45 pieces)

Hand-held recovery. Throw a few of these in your jersey pocket to keep you full during the long haul or to recover afterward. Each bite packs 10 grams of protein and five grams of healthy fats (thanks to the all-natural peanut butter). If you like peanut butter, you’ll love the taste. ebperformance.com

Drymax Cold Weather Running Socks $8

These might be the most high-tech socks we’ve every put on our feet. The guys at Drymax are obsessed with keeping your feet dry and comfortable. Their new sock is made with two separate layers: One pulls moisture from the skin and the other keeps moisture from coming in. The result is toasty and dry feet, no matter how many inches of snow you’re running through. drymaxsports.com

JANUARY 2008

One laboratory study showed that using the Power Breathe for just five minutes a day helped cyclists drop three minutes in a 40km time trial. Now you can get faster while you watch American Idol. powerbreathe.com

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

Images courtesy the manufacturers

Now is the time to overhaul your ride. This winter, stop covering all your bath towels in bike grease. Velocity Wipes come in two formulas. One rips grease off your drivetrain and the other makes your wheels and frame look as good as new. velocitywipes.com

T R I AT H L E T E

Better tasting you’re your grandma’s cookies and a whole lot better for you. Each bar (available in PB & Chocolate Chip or PB & J) packs 35 grams of quality carbs and enough protein and healthy fats to keep you feeling full. bonkbreaker.com

Gaiam Power Breathe Ironman Plus $90

Velocity Wipes $20

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Bonk Breaker Energy Bar $22 (12 bars)

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AT THE RACES

Conrad Stoltz, of South Africa, caught and passed Switzerland’s Olivier Marceau on the run, then maintained his lead for a third win in Maui.

Stoltz wins third XTERRA world championship Dibens dominates women’s race in Maui

By Brad Culp // Photos by Rich Cruse Near-perfect island weather greeted athletes at the start line for the XTERRA World Championship in Makena, on the island of Maui in Hawaii on October 28. At the end of the day, South African race favorite Conrad Stoltz took his third XTERRA world title (he also won here in 2001 and 2002), while Great Britain’s Julie Dibens was dominant in winning the women’s event. Each athlete left Hawaii with a $25,000 check and the honor of being a world champion. 178

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Leading the way out of the water for the men was 21-yearold Canadian Jordan Bryden, followed closely by ITU star Bevan Docherty from New Zealand. A minute behind the leaders, Stoltz and 2006 runner-up Olivier Marceau, of Switzerland, emerged from the Pacific, ready to give chase. As the top men powered through the brutal terrain in Maui, it became clear that Stoltz and Marceau were the most experienced mountain bikers on the course. The pair jumped to the

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AT THE RACES front of the race, easily blowing past Docherty, who spends most “I’ve never run faster [than Marceau]. He’s always been a of the season racing on the road. Stoltz was the 10th man out of superior athlete, especially at running,” Stoltz said afterward. “I the water, but by the time he hit Heartbreak Hill, on the lower was really blown away. I would have never fancied running away slopes of Haleakala Volcano, he was out in front, and only from Olivier and even the other strong runners, because this Marceau was able to keep the big South African in his sights. field is classy.” Making up huge chunks of time were Colorado’s Brian Smith (husband of Kiwi star Jenny Smith) and France’s Nicolas Lebrun. However, both Smith and Lebrun were well back of the leaders after the swim and had too much ground to make up. Smith posted a 1:32:48 bike split, by far the best of the day. The American was in 113th position after the swim and managed to pick off over 100 athletes on the bike course. “This is definitely the best race of my XTERRA career,” said Smith. “To do it in the biggest race of the season is really special.” After 3,000 feet of climbing, Marceau was finally able to make his way past Stoltz and build a slight lead as the pair headed toward the Plunge, a furious downhill that often makes or breaks the race. Stoltz is famous for making big moves on the gnarly downhill stretch, but this year he wasn’t able to pass Marceau as they both rocketed toward T2. “I thought I could get away from him [Marceau] on the downhill,” Stoltz said. “But his technical skills have improved.” After flying through transition, Stoltz was on the run course just in front of Marceau and started pulling away over the first few miles. Stoltz, who has much more experience running over tough terrain, looked more comfortable than the Swiss star. “I was running my pace, but as soon as it started to go up I realized my legs were tired,” Marceau said after the race. “I was almost walking and feeling very heavy, then I thought just about keeping my second place.” Further back, Smith continued to make up time on the leaders, but it was really a two-man race. Stoltz capped off a legendary comeback season by out-running Marceau by over a minute and crossing the line in 2:40:54. Marceau was 1:11 back, just ahead of Smith, who finished 30 seconds later. Aussie Chris Legh finished in fourth with the fastest run of the day in 43:53. After struggling on the bike, Docherty rebounded to finStoltz usually makes his big move on a nasty downhill stretch called the Plunge, but this year he ish fifth. chased Marceau for most of the bike, later saying Marceau’s technical skills had improved. T R I AT H L E T E M A G . C O M

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AT THE RACES

Great Britain’s Julie Dibens unexpectedly out-biked and out-ran the rest of the women’s field, crossing the line eight minutes in front of any other pro female athlete.

MCQUAID AND WHITMORE OUT-DUELED In the women’s race, all eyes were on Canada’s Melanie McQuaid (the reigning XTERRA world champ) and California’s Jaime Whitmore. Just about every race on the XTERRA circuit comes down to these two athletes, but Dibens didn’t seem to take notice. For the first time in four years, the woman on top of the podium in Maui wasn’t named McQuaid or Whitmore. As expected, Dibens destroyed the rest of the women in the swim and headed out 180

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onto the bike course with a two-minute lead on McQuaid. Not so much expected was Dibens’ impressive performance on the trails. McQuaid typically takes over the race on the bike, but the Canadian was only able to make up a small chunk of time as Dibens maintained her lead heading into T2. Dibens posted the fourth-best bike split of the day and looked comfortable as she headed out onto the run with the lead. Whitmore fell even further back on the bike, and it seemed even her incrediT R I AT H L E T E M A G . C O M

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ble run speed wouldn’t be enough to bring her back into contention. Dibens started the 10km run at an incredible pace and put time on McQuaid with every stride. She cruised across the finish line in 3:01:24 and then had to wait eight minutes to congratulate McQuaid on her runner-up finish. “Julie was really strong, and I don’t want to take anything away from her race, because she’s awesome, and I look forward to another chance to battle with her,” McQuaid said at the finish. “But I didn’t have the kind of race that really made it much of a battle, and that’s disappointing.” Whitmore ran strong to make up for her four-minute swim deficit and finished third, two minutes behind McQuaid. “I had a decent race, but it wasn’t what I wanted or expected,” Whitmore said. “After crashing out last year there’s no way I can complain this year.” Americans Shonny Vanlandingham and Candy Angle finished fourth and fifth, respectively. Vanlandingham, a star on the American mountain-bike circuit, had the fastest bike ride of the day for the second time in the last three years. Perhaps even more of a surprise than Dibens’ dominance was the performance of 21-year-old Daniela Campuzano from Mexico. She came into the race as a relatively unknown athlete and went on to post the second-fastest bike split among all woman. She headed out onto the run just behind McQuaid but faded to ninth at the finish, as her legs were clearly spent from her crushing bike effort.

THE DOUBLE Spain’s Eneko Llanos won the Hawaiian Airlines men’s double title for the second straight year, while Hungary’s Erika Csomor won the honor for the first time. The Hawaiian Airlines Double is awarded to the male and female athletes with the fastest combined times at the Hawaii Ironman and XTERRA Maui. Llanos was seventh at the Ford Ironman World Championship on Oct. 13 with a time of 8:26, and he placed 13th in Maui, in 2:51:17, for a combined 11:17:17. Csomor was 10th at Ironman in 9:39:47 and 16th in Maui, in 3:33:03, for a combined 13:12:50. Graham

Wadsworth from the UK and Beate Kleindienst from Germany won the amateur Double titles. Hawaiian Airlines awarded $2,500 each to Llanos and Csomor and awarded airfare from the West Coast to Hawaii for Wadsworth and Kleindienst.

Last year’s world champ, McQuaid, held her second-place spot and finished in 3:09:52.

XTERRA WORLD CHAMPIONSHIP Makena, Maui, Hawaii

Oct. 28, 2007 1.5km swim, 30km bike, 10km run

Women 1. Julie Dibens (GBR) . . . . . . . . . . . . . . . . . . . . . . . 3:01:24 2. Melanie McQuaid (CAN) . . . . . . . . . . . . . . . . . . . 3:09:52 3. Jaime Whitmore (USA) . . . . . . . . . . . . . . . . . . . . 3:11:37 4. Shonny Vanlandingham (USA) . . . . . . . . . . . . . . . 3:12:44 5. Candy Angle (USA) . . . . . . . . . . . . . . . . . . . . . . . 3:13:14 Men 1. Conrad Stoltz (RSA) . . . . . . . . . . . . . . . . . . . . . . 2:40:54 2. Olivier Marceau (SWI) . . . . . . . . . . . . . . . . . . . . . 2:42:05 3. Brian Smith (USA). . . . . . . . . . . . . . . . . . . . . . . . 2:42:35 4. Chris Legh (AUS). . . . . . . . . . . . . . . . . . . . . . . . . 2:44:26 5. Bevan Docherty (NZL) . . . . . . . . . . . . . . . . . . . . . 2:44:54 Amateur women 1. Marion Summerer (GER) . . . . . . . . . . . . . . . . . . . 3:29:35 Amateur men 1. Alexander Eiler (USA) . . . . . . . . . . . . . . . . . . . . . 2:57:34

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Bennett cashes in at U.S. Open Haskins picks up biggest win of her young career

By Brad Culp

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Aussie Greg Bennett was awarded the single biggest payday in the history of triathlon at the inaugural Toyota U.S. Open Triathlon on Oct. 14 in Dallas, Texas. After sweeping the four previous Life Time Fitness Triathlon Series races (Minneapolis, Chicago, New York, L.A.), all Bennett needed was to win in Dallas to earn the unprecedented series bonus, and he did just that. Bennett was awarded a $300,000 bonus for sweeping the series, $60,000 for winning the event and $60,000 for taking the points-series championship. All told, Bennett walked away from the awards ceremony with three checks totaling $420,000. When you factor in his awards from the previous four series events, he accumulated $508,000 in just five races. Not bad, considering his wife, Laura, earned $200,000 with her win at the Hy-Vee Des Moines World Cup earlier this year. So, what will the world’s fastest couple do with its winnings? Build a home in 182

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Boulder, Colo. “We bought a piece of land in Boulder a while back, and we’ve been wanting to build on it for months,” Laura said after the race (she didn’t compete). “Now, we have a chance to build on it.” From the start of the race, it was clear Bennett was on a mission. The Aussie usually waits until the run to move through the field, but in Dallas there was no hesitation. Bennett stormed out of the water in second position before devastating everyone but American Matt Reed on the bike. Then Bennett blitzed through the 40km bike course in less than 54 minutes, with Reed only a few seconds ahead. A screaming tailwind on the point-topoint course helped Bennett rip through Dallas at over 27 miles per hour. The other top contenders came into T2 about two minutes after the Aussie, but by then Bennett had already settled into his rhythm. Even short-course stars like Paul Amey, Stephen Hackett, Craig Walton, Hunter Kemper and Bevan Docherty couldn’t make up time on T R I AT H L E T E M A G . C O M

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Bennett, as he cruised to the win with a 30:46 10km run. “I’m more relieved than excited,” Bennett said after the race. “I’m sure the excitement will set in later, probably when I buy all the boys drinks tonight.” Laura was also relieved as she greeted him at the line. “He’s been so nervous these past few weeks,” she said. “His training wasn’t going so well and he was starting to worry. It’s so good to have this one in the books.” While there wasn’t nearly as much on the line for the women, a $60,000 check still awaited the winner of the event and the points title. All eyes were on another Aussie, Emma Snowsill, who had won three of the previous four Life Time events (Vanessa Fernandes won in Minneapolis). Snowsill, who later admitted she hasn’t been feeling well, wasn’t able to keep pace with American Sarah Haskins, who won. The American dusted the field in the swim and continued to pull away from everyone but Britain’s Julie Dibens on the bike. The pair headed out of T2 in close contact, but Haskins immediately asserted herself as the better runner as they began the first of two 5km loops and then finished with over two minutes on the field.

Great Britain’s Dibens came in next, as she edged out Australian Mirinda Carfrae for second. Haskins walked away with $60,000 for taking the win, while Snowsill also came away with the same amount for sealing up the series points title. “It’s been a long season,” Snowsill said afterward. “I’ve been feeling pretty beat up, and I knew I’d be a little off coming into this race.”

TOYOTA U.S. OPEN CHAMPIONSHIP Dallas, Texas

Oct. 14, 2007 1.5km swim, 40km bike, 10km run

Women 1. Sarah Haskins (USA). . . . . . . . . . 1:55:45 2. Julie Dibens (GBR) . . . . . . . . . . . 1:57:57 3. Mirinda Carfrae (AUS) . . . . . . . . . 1:59:11 4. Emma Snowsill (AUS) . . . . . . . . . 1:59:41 5. Rebeccah Wassner (USA) . . . . . . 2:00:15 Men 1. Greg Bennett (AUS). . . . . . . . . . . 1:44:41 2. Filip Ospaly (CZE) . . . . . . . . . . . . 1:45:02 3. Bevan Docherty (NZL) . . . . . . . . . 1:45:13 4. Hunter Kemper (USA) . . . . . . . . . 1:45:29 5. Matt Reed (USA). . . . . . . . . . . . . 1:46:49

Brits, Belgians dominate duathlon worlds Vansteelant honors late brother with big win Only one month after losing his brother, Benny, in a car-bike accident, Belgium’s Joerie Vansteelant honored his brother’s legacy by winning the ITU Long Distance Duathlon World Championship in Richmond, Va., on Oct. 21. Vansteelant dominated the men’s race, winning by over six minutes.

In the women’s race, Britain’s Catriona Morrison topped the field. It was Morrison’s second ITU world-championship medal of the season, as she took third at the long-course triathlon worlds in Lorient, France.

ITU LONG COURSE DUATHLON WORLD CHAMPIONSHIP Richmond, Va.

Oct. 21, 2007 15km run, 80km bike, 7.5km run

Sports Backers/triathlon.org

Women 1. Catriona Morrison (GBR). . . . . . . . 3:34:56 2. Michelle Lee (GBR) . . . . . . . . . . . 3:40:05 3. Yvonne Van Vlerken (NED). . . . . . . 3:43:43 4. Lucy Smith (CAN). . . . . . . . . . . . . 3:45:11 5. Ulrike Schwalbe (GER) . . . . . . . . . 3:45:25 Men 1. Joerie Vansteelant (BEL) . . . . . . . . 3:06:42 2. Javier Garcia (SPN) . . . . . . . . . . . 3:13:03 3. Koen Maris (BEL) . . . . . . . . . . . . . 3:13:22 4. Kenneth Rasmussen (DEN). . . . . . 3:14:55 5. Akesl Nielsen (DEN) . . . . . . . . . . . 3:15:33 T R I AT H L E T E M A G . C O M

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Austin’s inaugural Longhorn Half is a hit More than 600 athletes participated in the inaugural Longhorn Half Iron. At the end of the day, John Phillips and Lisa Tilton-McCarthy stood atop the podium. Phillips used a blistering 2:22 bike split to make up for a 36-minute swim and then cruised through the run to win by more than three minutes. The women’s race was much tighter, with TiltonMcCarthy narrowly pulling away from Kathleen Shannon in the final miles of the run.

LONGHORN HALF IRON TRIATHLON Austin, Texas

Oct. 7, 2007 1.2-mile swim, 56-mile bike, 13.1-mile run

Women 1. Lisa Tilton-McCarthy (USA) . 5:13:11 2. Kathleen Shannon (USA). . . 5:14:05 3. Neilia Bliss (USA) . . . . . . . . 5:14:46 4. Edie Perkins (USA) . . . . . . . 5:15:20 5. Anne Stevenson (USA) . . . . 5:15:41

Mario Cantu

Men 1. John Phillips (USA) . . . . . . . 4:30:39 2. Darren Treadaway (USA) . . . 4:34:05 3. Paul Terranova (USA) . . . . . . 4:35:07 4. Mark Gingrich (USA) . . . . . . 4:37:18 5. Geoffrey Whitfield (USA) . . . 4:38:30

Endurance nuts take on Virginia Double and Triple Iron There’s a good reason why only 35 athletes were at the start of the Virginia Double and Triple Iron Triathlon: It’s one of the most punishing events in endurance sport. After racing for between 26 and 60 hours, there were 29 official finishers (including two relay teams), with Ashland, Ohio’s Kyle Fedler taking top honors in the Double and Switzerland’s Beat Knechtle narrowly winning the Triple. It certainly wasn’t an easy task for Knechtle, who had to run away from Gina Vandiver after the 336-mile bike leg. Vandiver, a 27-year-old from Longview, Texas, out-split the entire men’s field by almost 30 minutes on the bike.

VIRGINIA DOUBLE AND TRIPLE IRON TRIATHLON Richmond, Va.

Oct. 5-7, 2007 Double: 4.8-mile swim, 224-mile bike, 52.4-mile run Triple: 7.2-mile swim, 336-mile bike, 78.6-mile run

Double overall 1. Kyle Fedler (USA). . . . . . . . . . 26:42:36 2. Tom Clime (USA) . . . . . . . . . . 27:50:54 3. Richard Hume (GBR) . . . . . . . 28:36:04 4. Tony Reed (CAN) . . . . . . . . . . 31:11:39 5. Paul Grimm (USA) . . . . . . . . . 31:45:41

Will Ramos

Triple overall 1. Beat Knechtle (SWI). . . . . . . . 41:44:23 2. Sergio Cordeiro (BRA) . . . . . . 41:54:56 3. Gina Vandiver (USA). . . . . . . . 44:55:54 4. Kathy Roche-Wallace (USA) . . 50:36:19 5. Garrett Mulrooney (USA) . . . . 50:41:48

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INTERNATIONAL TRIATHLON & DUATHLON RACE CALENDAR

XTERRA TV SCHEDULE (January 2008) MARKET

STATION

DATE

TIME

SHOW

Topeka, KS

KTKA

12/22

1:30pm

XTERRA USA Championship

Rochester, MN

KTTC

12/22

1pm

XTERRA USA Championship

San Francisco, CA

KGO

12/23

3:30pm

Nevada Passage

Denver, CO

KMGH

12/29

2pm

Nevada Passage

Peoria/Bloomington, IL

WHOI

12/29

2:00pm

XTERRA USA Championship

Albany, NY

WTEN

12/30

3pm

Nevada Passage

Savannah, GA

WSAV

1/13

3pm

XTERRA USA Championship

Green Bay, WI

WLUK

1/19

noon

XTERRA USA Championship

Green Bay, WI

WLUK

1/26

12:00pm

XTERRA USA Championship

Savannah, GA

WSAV

1/19

3pm

XTERRA World Championship

In 2008 the XTERRA USA and World Championships will each air in more than 80 markets across the U.S. reaching more than 4 million viewers. Check your local listings to see when the shows are on in your area and visit xterraplanet.com for an updated broadcast schedule for all the award-winning TEAM Unlimited TV productions.

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 Oct. 31 have been included in the January issue. All entries that were submitted after that date will be in the February issue. Please note that most XTERRA global tour events consist of approximately a 1.5K swim, 30K mountain bike and 10K trail run.

IF YOU DO ONE DESTINATION RACE THIS SEASON MAKE IT THE BALI INTERNATIONAL TRIATHLON

June 29, 2008

1.5k Swim

40k Bike

For race info and travel packages check out

www.balitriathlon.com

produced by Bali International Triathlon, LLC

10k Run

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Olympic & Sprint Distances

Hosted by:

Bay Islands Triathl n May 4th, 2008

Experience the beauty of our island, and compete in one of the most exotic triathlons.

Our crystal clear waters, and breathtaking hills await you.

For package information, training camps and all inclusive accommodations contact: info@bayislandstriathlon.com

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MULTI-EVENT CONTACTS

MOUNTAIN PACIFIC

06/08- Makena, HI—Kings Trail Triathlon. Maui Multi Sports Club. 1.5K S, 40K B, 10K 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 multi188

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ple 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.

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

3 Discliplines Racing: www.3disciplines.com; 866.820.6036 5430 Sports: Barry Siff,1507 North St.,Boulder,CO,barry@5430sports.com, www.5430sports.com; 303.442.0041. AA Sports: 503.644.6822; www.racecenter.com; events@ racecenter.com. Blue Sky Sports, LLC: 678.237.0308; director@ tribluesky.com; www.tribluesky.com. Bradventures LLC.Producer of Auburn International Triathlon. www.auburntriathlon.com; 530-888-9911; info@bradventures.com. By the Beach Productions: 5153 Soquel Dr., Soquel, CA, 831.465.6517; www.bythebeachproductions.com; info@ bythebeachproductions.com. Capri Events: 773.404.2372; www.caprievents. com. CFT Sommer Sports: 838 W.DeSoto St.,P.O.Box 121236, Clermont,FL 34712; 352.394.1320 (p); 352.394.1702 (f); info@triflorida.com; http://greatfloridian.com. CGI Racing: 856-308-7522; www.cgiracing.com. Cutting Edge Events: 217.347.3739; www.cutingedgeevents.net, beccakoester@yahoo.com, www.sign meup.com. Danskin Women’s Triathlon Series: 800.452.9526, www.danskin.com, triathlon@ danskin.com. Elite Endeavors: Jim & Joyce Donaldson,8963 Stoneybrook Blvd.,Sylvania,OH 43560; 419.829.2398,jdjp@sev.org. Emerald Coast Events Commission: 850.784.9542; www.emeraldcoasstevents.com; jlynch@knology.net. EndorFUN Sports: 603.293.8353, 512.535.5224; www.endorfunsports.com, keith@timbermantri.com. Envirosports: P.O. Box 1040, Stinson Beach, CA 94970, 415.868.1829 (p),415.868.2611 (f),info@envirosports. com, www.envirosports.com. Event Power: 22 Jagger Ln., Southampton, NY 11968; 631.283.7400; eventpower@aol.com; www.swimpower. com. Exclusive Sports Marketing & Nestle Sprintkids Series: 1060 Holland Dr., Ste. 3-L, Boca Raton, FL 33487; 561.241.3801; 888.ESMSPORTS (376-7767); tjcesarz@ exclusivesports. com; www.familyfitnessweekend.com. Fat Rabbit Racing: Craig Thompson, 614.424.7990, 614.306.1996; craigthompson@fatrabbitracing.com; www.fatrabbitracing.com. Finish Line Productions: 475 Tinker’s Trail,Boulder Creek, CA. 831.419.0883; info@finishlineproduction.com; finishlineproduction.com. FIRM Racing: 66 Bruce Rd., Marlboro, MA 01732; P: (508) 485-5855, F: (508) 229-8394; bill@firm-racing.com, www.firm-racing.com. Firstwave Events: P.O.Box 321269,Los Gatos,CA 95032; P: 408.356.0518; F: 408.356.0534; www.firstwave-events.com.. Georgia Multisport Productions: Jim Rainey, 4180 Liberty Trace,Marietta,GA 30066; 770.926.6993,770. 928. 9292 (F); jim@gamultisports.com, www.gamultisports.com. Great Smokey Mountains Triathlon Club: www.gsmtc.com; tri2000@dnet.net.

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6 Time Ironman World Champion Consultant:

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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 08812825,732.841.2558; greenbrookracing@aol.com,www.greenbrookracing.com. HFP Racing: P.O. Box 375, Thornville, OH 43076; shannon@hfpracing.com, 740.743.2418; scott@ hfpracing.com, 440. 350.1708; www.hfpracing.com Ironhead Race Productions: Jack Weiss,P.O.Box 1113,Euless,TX 76039-1113; 817.355.1279; ironjack@ironheadrp.com; www.ironheadrp.com. HMA Promotions: 216.752.5151; www.hmapromotions.net Ironman North America: 4999 Pearl East Circle Suite 301,Boulder,CO,80301; 518.523.2665; 518.523.7542; imanusa@capital. net. J&A Productions: www.japroductions.com; info@japroduc tions.com. JMS Racing Services: P.O.Box 582,Marion,IN 52302,319.373.0741; www.pigmantri.com/ jmsracing.html; jim@ pigmantri.com; john@pig mantri.com. KOZ Enterprises: San Diego Triathlon Series. P.O. Box 421052, San Diego, CA 92142; 858.268.1250; www.kozenter prises.com; info@ kozenterprises.com. Lake Geneva Extreme Sports: P.O. Box 1134, Lake Geneva, WI 53147, www.lakegenevasports.com; lgsports@lake genevasports.com; 262.275.3577. Lakeshore Athletic Services: 847.673.4100, lakeshoreinfo@aol.com. Maui Multi Sports Club: P.O. Box 1991, Kihei, Maui, HI 96753; trimaui.org. MESP,Inc.Racing Series: 29395 Agoura Rd.,Ste.102,Agoura Hills,CA 91301; 818.707.8867 (p); 818.707.8868 (f); www. mesp.com. Mountain Man Events: P.O. Box 255, Flagstaff,AZ 86002; www.mountainmanevents.com; admin@mountainmanevents.com. New York Triathlon: P.O. Box 50, Saugerties, NY 12477-0050; 845.247.0271; 190

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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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TRIMARKETPLACE Oakland 510.655.4809 Willow Glen Runner’s Supply San Jose 408.294.1522

DELEWARE

Inside Out Sports Cary 919.466.0101

The Deleware Running Co. Wilmington 302.655.7463

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FLORIDA Bob’s News and Books Fort Lauderdale 954.524.4731 Chainwheel Drive Inc Clearwater 727.442.6577 Front Running Sports Lake Mary 407.322.1211 Dragon Sports Ft.Walton Beach 850.863.8612 Gear for Multisport Inc. Clermont 352.394.7434 Orange Cycle Orlando 407.422.5552 RB Cycles Coral Gables 305.666.4898 Southlake Bicycles Minneola 352.394.3848

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Encinitas 760.632.0006 or 800.697.8007 Runner’s Factory Los Gatos 408.395.4311 Runner’s High Menlo Park 650.325.9432 Runner’s High II Los Altos 650.941.2262 San Diego Running Institute San Diego 619.265.7374 Snail’s Pace Running Shop Brea 714.529.3290 Transports

OREGON Bend Bike N Sport Bend 541.322.8814

PENNSYLVANIA 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

SOUTH CAROLINA Try Sports Mt. Pleasant 843.849.9292

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

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 Salt Lake Running Company Salt Lake 801.484.9144

VIRGINIA Final Kick Sports Virginia Beach 757.481.3400 Footsteps of Reston Reston 703.476.1022 Gotta Run Running Shop Arlington 703.415.0277 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

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

B&L Bike and Sport Solana Beach 858.481.4148 City Bicycle Works Sacramento 916.447.2453 Competitive Edge Rancho Cucamonga 909.483.2453 Fleet Feet Davis 530.758.6453 Fleet Feet Sacramento 916.442.3338 Forward Motion Sports Danville 925.831.3745

Fleet Feet Sports Tulsa Tulsa 918.492.3338 OK Runner Norman 405.447.8445 Runner Oklahoma City 405.755.8888

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Gazelle Sports Grand Rapids 616.940.9888 Hanson’s Running Shops Royal Oak 248.616.9665 Running Fit Ann Arbor 734.769.5016 Team Active Cycling and Fitness Battle Creek 616.962.7688 Tortoise & Hare Ann Arbor 734-623-9640 Eclipse Running Reno 775.827.2279

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Bob Roncker’s Running Spot Cincinatti 513.321.3006 Frontrunner Columbus 614.486.0301 Tri Tech Multisport Columbus 614.846.1516

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Carl Hart Bicycles Middle Island 516.924.5850 Fleet Feet Syracuse 315.446.1444 Jackrabbit Sports Brooklyn 718.636.9000 New York Running Co New York 212.823.9626 Placid Planet Bicycles Lake Placid 518.523.4128 R&A Cycles Brooklyn 718.636.5242 Runner’s Edge Farmingdale 516.420.7963 Sunrise Cyclery West Babylon 631.587.6200 Super Runners Huntington 516.549.3006 Ubiquity Distributors Brooklyn 718.875.5491 Ultimate Triathlon

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

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

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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FLORIDA Gold Coast Triathletes goldcoasttriathletes.com

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NEBRASKA Team Nebraska Triathlon Club Kelley Perry KelleyTRIUSA@hotmail.com teamnebraska.org

NEVADA Tri Pro Cyclery, Las Vegas Baker1@ameralinx.net triprocyclery.com

NEW JERSEY Team Paramount Mike Grussgott mgrussgott@yahoo.com eteamz.com/paramountadventure Road Fit Multi-sport eric@roadfit.com roadfit.com

NEW YORK Asphalt Green Triathlon Club New York, NY 212.369.8890 CNY Tri Club Inc. Jim Szczygiel president@cnytriathlon.org Hudson Valley Tri Club markstriclub@hotmail.com HVTC.net Team Runners Edge mindyruns@aol.com runnersedgeny.com Terrier Tri Robert@terriertri.com terriertri.com Triathlon Association of New York City (TANYC) Mo Modali mo@tanyc.org tanyc.org

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OHIO Cincy Express Joe Yorio cincyexpress.org info@cincyexpress.org Team Toledo jdjp@sylvania.sev.org

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UTAH Team Fastlane Scott Kelly teamfastlane@comcast.net Teamfastlane.com

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The road less trampled By Scott Tinley

The travel brochure said, “All you have to worry about is the kind of wine that you’d like to have with the five-course meal we prepare and serve you.” My friends thought this was the kind of adventure vacation they could become accustomed to: cycling through some quaint villages in the south of France or perhaps northern Italy, toothpaste-smile guides cleaning your chain and setting up your four-seasons tent just far enough away from the late-model Land Rover to feel risqué but not so far that if you

needed bug spray or a back rub the attending staff wouldn’t be able to provide it on the double. Perfect, I thought, five grand for a week of riding slow, caught in a quagmire of former debutantes and directors regaling boorish tales of corporate mergers and Cadillac meanderings. Thanks, but no thanks. I’ll take a thick map, a thin credit card and a malleable wind jacket. “Go ahead, Tinley,” they goaded me, “Live the dirt-bag life. We’ve earned some comfort and discretion.” And they had, just as much as I’d earned the right to return to middle earth from the perspective of my own choosing. I walked away from the dinner thinking how much we get to see and experience when we travel as unpretentious athletes, taking the position of the welcomed guest or the inquiring competitor. To travel as an athlete is to expose ourselves to the notion that the Other, the Exotic, the Native is simply that, native to this land in which we are then foreign. But it’s hard to travel in these days of carefully crafted heightened security, and I’m tired of TSA cops looking for weapons of mass destruction in my tire pump and conducting near-strip searches because I have the audacity to ask “Why?” But travel we must. For how else are we to learn that, for the most part, little green men are pretty much just like us? How else are we to know that even if we speak a thousand languages, the act of riding a bike or kicking a soccer ball reduces that number to exactly one—the language of play, game and sport. From my bike I’ve seen a hundred reindeer stop a race; I’ve seen volcanoes ejaculating the earth itself; I’ve seen acts of unbridled kindness and three separate gun battles. In a pair of running shoes I’ve logged enough miles to get halfway around the planet with time enough to eat, sleep and breathe in 50some countries. From a body of water I have seen Jules Verne creatures, beauty beyond description, bodies gliding as gilded fish. I’ve seen a few go down and not come up. I saw these things because I traveled not as a tourist but as an athlete, a regular sportsman willing to wander with a few friends and eyes wide open. As we grow older we come to require if not expect some degree of comfort. We think we’ve earned it, and perhaps we have. But to take that sense of overt entitlement abroad is to travel with self-deceit. Oh, you’ll return safely enough but your feelings for the Other and their home will be fragmented and wrong. How lucky that we have this social lubricant called athleticism? That a pair of running sweats beats any dictionary. That we can answer the man at customs with a straight face when he asks your purpose of visit, “To do sport with your people.” How lucky are we that, regardless of where we go, there will always be people of greater or lesser skill than ourselves—who are willing to test that through the act of sport, not war. Lennon asked us to imagine no countries. Well, imagine if America learned to play soccer instead of exporting the NFL to London and the bling-bling Dream Team to kids in Sudan who could live off the sale of two pairs of Air Jordans for a year? I don’t want a pre-packaged tour any more than I want a pre-packaged life. I want to remember to travel with humility and respect. And willing, I can drink their wine. ST

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