2008-10 Triathlete by Alejandro Piñeiro

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OCTOBER 2008

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CONTENTS No. 294

OCTOBER 2008

TRAINING THE BIG RING | 116 B Y M AT T F I T Z G E R A L D

DEAR COACH | 120 B Y R O C H F R E Y & PA U L H U D D L E

IN ENGLISH | 122 BY CLIFF ENGLISH

142

COLUMNS

DEPARTMENTS

XTERRA ZONE | 142

FIRST WAVE ”CITY RUN”

B Y M AT T G O N S A LV E S

| 12

TICKET PUNCH | 146

BY JEFF CHIN/TRIGGER IMAGES

BY SAM MCGLONE

STARTING LINES | 16

GEAR BAG | 144

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

BY BRAD CULP

EDITOR’S NOTE | 18

RACE CALENDAR | 180

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

TINLEY TALKS | 192

MAIL CALL | 22

BY SCOTT TINLEY

CHECKING IN | 23 News analysis; IndusTri; Medically speaking; Training tip; Review; 70.3 Series; Selection; Show Off Your Ride; Special report: The Beer Mile; Club Profile

COVER: TERENZO BOZZONE PHOTO BY TIM MANTOANI

134

AT THE RACES | 148

148

TECH SUPPORT | 124 BY IAN BUCHANAN

ON THE RUN | 128 B Y M AT T F I T Z G E R A L D

SPEED LAB | 130 BY TIM MICKLEBOROUGH

ON TRAINING | 134 BY JASON GOOTMAN & WILL KIROUSIS 6

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CONTENTS No. 294

OCTOBER 2008

FEATURES PHOTO JOURNAL | 54 B Y J O H N S E G E S TA

TRIATHLON’S ULTIMATE PLAYGROUND | 73 Why you need to train at Big Bear Lake, California. BY BRAD CULP

DIRECTOR’S CUT | 84 Money, deaths, natural disasters and angry athletes—all in a day’s work for a major race production company BY BRAD CULP

MOVING FORWARD | 89 Former XTERRA world champ Jamie Whitmore continues as the eternal optimist in a fight to regain her life and active lifestyle following the discovery and removal of a cancerous tumor. B Y J AY P R A S U H N

CATCHING UP WITH TERENZO BOZZONE | 94 Terenzo Bozzone made a big splash on the professional triathlon scene in winning the Wildflower triathlon in 2006. Since then injuries, surgery and disappointing results have plagued the young Kiwi. After being overlooked for the New Zealand Olympic triathlon team this year, Bozzone has been concentrating on the 70.3 distance. He has returned to form with big wins at Ironman 70.3’s Kansas, Idaho and Vineman. He is once again a force to be reckoned with. BY COURTNEY JOHNSON

RUNNING HOT | 105 The facts and fallacies about raising your resting metabolism. B Y M AT T F I T Z G E R A L D

ON THE COVER TERENZO BOZZONE | 94 WORLD-BEATING RACE TIPS | 134 BURN FAT WHILE YOU SLEEP | 105 SEVEN STEPS TO LIVING LIKE A PRO | 146 Tim Mantoani

CARBS AND RECOVERY | 130 NO MORE KNEE PAIN | 128 10

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FIRST WAVE

City Run Jeff Chen/Trigger Images A triathlete tours through the Upper West Side at the Nautica New York City triathlon. 12

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OCTOBER 2008

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STARTING LINES No.294 • October 2008 Publisher John Duke Associate Publisher Heather Gordon VP, Sales & Marketing Sean Watkins Editor-in-Chief T.J. Murphy, tjmurphy@competitorgroup.com Senior Editor Matt Fitzgerald, mfitzgerald@competitorgroup.com Associate & Interactive Editor Brad Culp, bculp@competitorgroup.com Photo Editors John Segesta jsegesta@competitorgroup.com Don Karle dkarle@competitorgroup.com Brad Kaminski bkaminski@competitorgroup.com International Editor Shane Smith, ssmith@competitorgroup.com

Evolution

Graphic Designer Oliver Baker, obaker@competitorgroup.com

Somehow you decide to do a triathlon. Something inside you sparked that decision. It might have been watching Dick and Ricky Hoyt or Blazeman or Sarah Reinertsen crossing the finish line on TV. It might have been the basic desire to get fit. It might even have been seeing the smile on a neighbor’s face as he unpacked his bike and wetsuit one Sunday after doing a triathlon. Within a few days you find yourself training for your first triathlon, running, swimming and shopping for a new bike. Race day comes. Nervousness and excitement mix in your gut with your pre-race meal and hydration. You have the perfect nutrition plan for the day, with GUs taped to the handlebars and three bottles on your bike, and you will make sure you don’t miss one banana at the mile 2 aid station on the run. When you get to the race, you’re freaked out because the lines at the Porta-Potty are so long that you wonder if you are going to miss the start. You get your turn in plenty of time, then head to the transition area with your equipment and to get set up and memorize your row. The horns sounds and your wave runs to the water. Before you know it, you find yourself in a washing machine of arms and legs. Finally you find some open water and settle into a sustainable rhythm. The transition area is mayhem. People are running in every direction, spectators screaming. You finally get your bike jersey on, and you yell “Which way out? Which way out!” at no one in particular. As your cycling shoes clack on the pavement, a volunteer waves you on to the exit. When you cross the mat and it records your chip, the chirp burns into your memory. At first, you ride straight up, making sure you don’t wobble into another rider in the crowd. You’re startled to hear other competitors yelling three words: “On your left!” You realize they want you to move over so they can pass. When you get close to the end of the ride, your hams and glutes are sore, but the exhilaration of finishing the ride obliterates the pain. After you stuff your feet into your running shoes and slap on a visor and grab a bite of a Power Bar, you’re off and running. “Why do my legs feel like rubber?” you ask yourself. Somehow, in that first half mile, the blood flows back from your core to your legs and you feel the smooth turnover return. At the line, the local announcer actually calls out your name. The casual finish line scene blurs by like a dream. Overcome by your feelings, you think of your high school best friend who died in a car accident and wish he could be there, sharing the moment; you look up and wonder if he is. As you stumble through the finish chute a girl takes your timing chip from your ankle. You grab a bottle of water, feeling the race in your legs. Your family sees you and waves from behind the orange plastic event fencing. You smile as you approach them and they jump into your arms. Your kids scrunch up their faces and say, “Ewww, he’s all sweaty!” Like a flash of memory, somehow through this process, you realized that you always knew you had it in you. Like a Train Smart, migratory bird, you had the instinct, the genetic code to navigate the ocean that lay between your slacker’s inertia and the vibrant, alive self that got you to the start line and Mitch Thrower propelled you to the finish. mthrower@triathletemag.com 16

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Contributing Writers Roch Frey, Paul Huddle, Jay Prasuhn Tim Mickleborough, Scott Tinley Contributing Photographers Delly Carr Robert Murphy Medical Advisory Board Jordan Metzl, M.D., Jeff Sankoff, M.D. Production/Circulation Manager Heather Gordon, hgordon@competitorgroup.com Customer Service Linda Marlowe Senior Account Executive Sean Watkins, Cycling & Events swatkins@competitorgroup.com Senior Account Executive Lisa Bilotti, Nutrition, Apparel, Footwear & Auto lbilotti@competitorgroup.com Marketplace Sales Laura Agcaoili, lagcaoili@competitorgroup.com Accounting Vicky Trapp vtrapp@competitorgroup.com Triathlete Magazine Offices 10179 Huennekens Street, Suite 100, San Diego, CA 92121 Phone: (858) 768-6805; Fax: (858) 768-6806 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, 10179 Huennekens Street, Suite 100, San Diego, CA 92121 and specify issues requested, or visit www.triathletemag.com. Publication Mail Agreement #40683563. Canadian mail distribution information: Express Messenger International, P.O. Box 25058, London BRC, Ontario, Canada N6C 6A8 Submission of material must carry the authors’/ photographers’ guarantees that the material may be published without additional approval and that it does not infringe upon the rights of others. No responsibility is assumed for loss or damage to unsolicited manuscripts, art work or photographs. All editorial contributions should be accompanied by self-addressed, stamped envelopes. Printed in the USA. Triathlete magazine is publication of the

David S. Moross, Chairman Peter Englehart, President & CEO Scott Dickey, COO & CMO John Duke, Sr. VP of Print Media

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/,9-0)# $2%!-3 by Bob Babbitt He swam for most of his life, and his Olympic dream started after watching Matt Biondi and Janet Evans dominate the Olympic pool in Seoul, Korea back in 1988. Andy Potts swam at the University of Michigan, but the closest he got to making it to the Games came when he took fourth in the 400 individual medley in the 1996 Olympic Trials. After 1999, he decided to retire from swimming and move into the business world. But when he tuned into the 2000 Olympics in Sydney and watched triathlon’s debut, something clicked. “It re-lit the fire,” Potts admits. “The seed was planted.” The seed may have been in the ground, but for the longest time Andy Potts didn’t do a heck of a lot with it. It wasn’t until June of 2002 that he jumped into a few triathlons and made the decision to quit his job in Chicago. In 2003, he committed 1,000 percent. “This new sport gave me new goals and new challenges,” he says. “When I told my parents, my mother had a moment of thinking ‘What did I do wrong? My boy has a college degree and now he wants to be a professional triathlete?’ But my family knows that when I really set my sights on something, I’m going to do whatever it takes to get there.” He then moved to Colorado Springs and was in the resident program at the Olympic Training Center for 14 months. All the hard work paid off. In 2003 he was named USA Triathlon’s Rookie of the Year and became the first rookie professional triathlete to be ranked in the top 100 (90th). In 2004 his dream came true when he made the U.S. Olympic Triathlon Team and headed off to Athens. “It took me 16 years to get there, but it was an amazing experience, much more than I ever imagined it would be,” he says. “Walking out to the pontoon for the start of the race, I saw my wife Lisa in the crowd and I had tears in my eyes. Despite finishing 22nd, I loved every minute.” He is one of the few triathletes who is versatile enough to do Olympic-style drafting races, non-drafting Olympic-distance races and the 70.3. One day he will also give the full Ironman a shot. “In 10 years, I want to be able to look back and know I was a factor at all distances,” says the 31 year old. And in a few months Andy Potts hopes to be 2004 U.S. Olympic standing at the Triathlon Team Toyota U.S. Open member Andy Potts. finish line in Dallas Photo by Tim Carlson. as the overall winner of the Toyota Cup.

For series information, go to www.ltftriathlonseries.com. For information about Toyota’s Engines of Change Program & Elite Athletes Hunter Kemper, Andy Potts & Sarah Haskins go to www.toyota.com/endurance.

devastating than stealing a bike, but still, the moment when you see that your bike has been ripped off is a sickening one. The fact that it’s a tri-bike and you’re aware that the thieves have no idea how valuable it is makes it even more disturbing. On the following Monday evening, Kehr’s husband, Chris, was frantically scouring Craigslist and found a listing for a Easton TT front wheel and Reynolds SDV66 rear wheel. For $550 you could get the set — not bad considering the Reynolds goes for about $2000 itself — prompting Kehr’s response: “ARE YOU KIDDING ME!” Chris called the Santa Rosa police department and good karma started to breeze in. A detective from the property crimes division and his partner were especially sympathetic to the cause: Detectives Greg Yaeger and John Barr will be racing the 2009 Ironman Arizona. How nice not to have to explain that it’s not just a bicycle. “They had the sting set up for 1pm on Tuesday — they had the whole department involved and had about eight other detectives undercover when they met the crook to buy my wheels back,” Kehr wrote on her blog. “My husband being the builder and mechanic for my bike gave so many minute details on the wheels that when the detective had them in his hand he knew in one instant they were mine! Blammo! Mister man was arrested on site!” The perpetrator, destined for jail, reluctantly revealed that the bike might be in some bushes near a golf course. “My sweet Crono all laid out in a bush!” Kehr lamented. The cops found it and dusted it for prints in hopes of finding any coconspirators. Although Kehr missed the kickoff race of her Ironman buildup, she seems content with the outcome. “This story would not have had a happy ending any other way,” she says.

What Goes Around By T.J. Murphy

Gina Kehr, a pro triathlete with top-five Hawaii Ironman credentials, traveled to the California wine country in July in hopes of a good race at Vineman, to get a read on her fitness and start building for Kona. On the Saturday before the race, she checked in, went to the pro meeting and then set out to her home stay. After dinner, Kehr locked her bike in her car and went to get some sleep. Race morning started with a shock—her Guru Crono had been stolen. Kehr called the police and spent the morning talking to neighbors and searching to no avail. On her website she published the following blog post and asked her readers to keep an eye on web bulletin boards: It is brilliant blue and white with the logo in sky blue. It also has my name on the front part of the top tube and a hibiscus flower on the seat tube in sky blue as well. It has Easton bars, an ergo stem, grey Mike Bikes saddle, sky blue handle bar tape, blue Look pedals, Easton race wheel in front, Reynolds deep dish race wheel in back. It is one of a kind, 700c wheels, just an awesome ride. I can understand why someone would want it, but come on, I am pushing 5’3” with a short torso, how many people can really fit it? Certainly, there are crimes far more 18

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Courtesy Gina Kehr

EDITOR’S NOTE

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MAIL CALL But it seems to me that others — the wife who doesn’t like the swimsuit edition and the unhappy girlfriend — are missing the bigger picture. These men have focused on a very healthy lifestyle and we, as their partners, reap the benefits (and believe me, there are many). So he lies in bed at the end of the day looking at the swimsuit edition, is he not in bed with you? Isn’t that the point? We bust our asses to look that good, and really, can you honestly say the suits the athletes have on are anything you wouldn’t see in Cosmo? Sure, it can be a drag getting up at 4am to get to a race (especially with three children under six) but one of the things about triathlon is that you are forced to focus, have your priorities very much in order and at the end of the day, you get to say, “I did it. I did something that very few people can or will ever do.” I admire anyone who has the dedication to put so much into something they love and the very fact that they choose to include the people they love should be considered an opportunity to learn, about the man, about the sport, about yourself. And no, I can’t begin to keep up with my partner (maybe one day), but we make it work nonetheless and he cheers me on in my sprints and I cheer for his Olympics and when he gets to his first Ironman, you can bet I will be right there watching him get his M-Dot tattoo. He helped me change my life and I plan on being there pushing him along, just as he does for me. PS - we both enjoy the swimsuit edition and all the others, thanks for putting out such a great publication! Elizabeth Scroggin Thornton, Colorado

Love and Triathlon

Wow — I could not believe my eyes when I read the letter from the girlfriend who broke off a relationship because of her partner’s tri training. I was in the middle of a very ugly divorce when I met the man who introduced me to triathlon and changed everything about my life. I started training with him and learned to love running and swimming again. It took me a while to get the bike thing down, but now I love it as much as the swim. I am proud to say I did my first tri after only 12 weeks of training and finished in a respectable amount of time. All because I followed my friend’s (now boyfriend) lead and focused my life on me rather than my divorce and ex-husband. Sadly, I am sidelined this season due to surgery for a couple of severed tendons, but I can’t wait to get back in the saddle as soon as I get the OK from the doctors. 20

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As a reader for five years, I’ve come to enjoy the letters column in the month following the swimsuit issue more than the swimsuit issue itself. Your selections range from the fanatical to the satirical, and represent the opinions of a wide swath of athletes everywhere. I’ve always thought the discussion as healthy as the sport itself, but this year it bothered me that more writers seemed to be making light of the subject rather than giving insight. I wonder if any readers have considered the following. While Triathlete put Amanda Beard as an icon of athleticism and feminine beauty on its cover, Time put a disturbing, evergrowing icon on its cover; an obese child. Newsweek has done the same recently. Routinely, the covers of People, Us, Cosmopolitan, and others feature women like the Olson twins, Nicole Ritchie, Eva Longoria and Angelina Jolie; all icons of a kind of feminine beauty that is unrealistic and often unhealthy to pursue. Thusly, Triathlete Magazine and its swimsuit issue have a place in a much larger discussion than who’s wearing what: That of how to promote a better perspective of physical beauty and physical fitness to young women. The debate isn’t so contentious for men. The men in Triathlete’s swimsuit issue strike poses that show confidence, strength and poise. These are qualities both men and women value for success on the race course, but they’re considered sexy when a man demonstrates them in his physique. So for the fellas it’s kind of a twofer; perform well while appearing desirable. But for women, the opposite is often the case. Not everyone thinks female bodybuilders have physiques they would necessarily consider attractive, and more men probably find Eva Longoria’s 34-25-35 more exciting than Chrissie Wellington’s 9:08:45. Now, the average 13-year-old girl doesn’t need a magazine cover to know that, but it doesn’t help that she’s assaulted full-force by an array of images every time she goes through the

John Segesta/johnsegesta.com

The Right Message

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supermarket checkout. Never mind the rack of candy bars right beside those magazines. Enter Amanda Beard, who first graced the pages of FHM and Maxim, and then went on to what many recognize as the unofficial crown of feminine sexuality, Playboy. Her appearance sparked attention on national news, and this is exactly what America needs. For the first time in a long time, people recognized that an athletic woman is sexy. How many young girls considered, if only just for a second, that they might join a swim team? And now, enter Triathlete Magazine. Amanda is single-handedly turning the American idea of beauty on its head, but she needs help. Luckily, it’s not hard to find. Flip through your advertisements. Let’s not be bashful. There’s a reason Jessi Stensland has her back turned to us in the Maxxis ads. How does Samantha McGlone draw (and hold) my attention to Fi’zik? Is that Desiree Ficker I see in a skin-tight wetsuit? The world of triathlon has dozens of beautiful, athletic women that could be in the swimsuit issue. Women who could be photographed running, swimming, biking, or [in] any number of athletic poses. And the poses are indeed important. Triathlon turned the idea of athleticism on its head by virtue of its inception. Before triathlon, any guy standing 5’10” and weighing 140 lbs who stood in the middle of a locker room and declared himself to be an Ironman would have been laughed at. Today, heavyweights and linebackers know the title and give it respect. Why can’t the sport do it again? We talk ever more about getting kids started in triathlon at a younger age. How many young women will we coax out of their insecurity and into a racing suit if we show them that having muscular arms and defined calves is beautiful? I applaud Triathlete continuing both the swimsuit issue and remaining a forum of criticism to itself. It’s good publishing and journalism. I hope you use that combination of courage and judgment to provide us imagery in the future that helps America define an improved vision of physical beauty. Jim Gourley Clarksville, TN

I just recently received my subscription to Triathlete. I felt a need to thank the naysayers regarding the swimsuit issue, for without the controversy, I would not have known there was a swimsuit issue. I missed it. Well, it’s a good thing I can order back issues! I look forward to my subscription version next year as well. Many Thanks, Scott Wegner Via email OCTOBER 2008

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Delly Carr

CH HECKING IN N

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CHECKING IN

Cleaning up the sport

By Cour tney Johnson As one of the most vehemently antidoping race directors in the sport, Quelle Challenge’s Felix Walchshöfer sent an unambiguous message to the athletes who raced his popular Roth, Germany, event in July. All professionals signed up to race were required to go through a full blood screening prior to the event. “We are the first race to test every pro athlete entered properly. We tested all 61 pros, the highest number in German triathlon history,” said Walchshöfer. Blood tests were conducted with cooperation from the German antidoping agency, NADA, and the World Anti-Doping Agency. With a lab set up at the race site, it only took 40 seconds for results to come back. After checking in on the Thursday before the race, athletes were called by the German Triathlon Federation and antidoping officials to a room. A doctor drew blood, and then an anti-doping official transferred the sample to a neighboring 24

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NEWS ANALYSIS

room. If an athlete’s results raised any eyebrows, then he or she was required to provide an immediate urine sample that was sent off to NADA for analysis, with full results promised before the Sunday race. Prior to the race Walchshöfer contacted NADA to determine which protocol should be followed to properly test each athlete (Quelle Challenge, in consultation with NADA, adopted the standards used at 2007 ITU words in Hamburg), and each athlete was advised of the protocol prior to testing. None of the 61 pros at the Challenge exceeded the established thresholds. “I could have disqualified an athlete and given them a lifetime ban if their sample wasn’t clean,” Walchshöfer said, underscoring that he was willing and able to respond to a positive doping test much more quickly than anti-doping authorities. The $100,000 bonus Walchshöfer previously offered for breaking the course record was reduced to $25,000 this year so the event could cover the costs of testing. Despite the expense, Walchshöfer is hoping other race directors will follow his example. “We have to do something

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against doping in the sport so we don’t have the same problems as the Tour de France,” he says. “Tests at the races, of course it costs money, but we have to invest to keep the sport clean.” Twentyeight professionals were also required to give post-race urine samples. One of the most important things to come out of this year’s increased testing is that it helps mitigate any potential squabbling over the validity of the new record set by Yvonne Vlerken. “It proves that it is a clean new record,” says Walchshöfer. “It is good for organizers and athletes to have that proof.” And as he did last year, Walchshöfer also chose to test 10 age-group athletes randomly selected by NADA. “I am hoping it shows we are very against doping and are a clean race at Roth.” Not surprisingy, there were no positive doping results among the age-group samples. The 28-year-old Walchshöfer plans to continue pre- and post-race testing at Roth and his five other Challenge races. He is hoping his extra efforts attract more athletes to his races. “I want to send out news to athletes that for Roth and all my other races that all clean athletes are very welcome,” he said. Except cheaters.

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INDUSTRI

Courtesy Scott Bikes

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Stadler to ride SCOTT Plasma2 Germany’s Normann Stadler, the winner of two Ford Ironman World Championships (2004 and 2006), has joined the SCOTT International Team. The 35-year-old captain of Team Dresdner-Kleinwort says, “The new partnership and collaboration with SCOTT was an important move and will be a huge motivation for the upcoming season.” After launching the new Plasma2 in June, Scott is proud that they will see Stadler on the new bike. The wind tunnel-designed frame will work in tandem with Stadler’s incredible cycling skills. Stadler still holds the fastest bike split in Kona (recorded in 2006), and he’s looking forward to going for a new record on the Plasma2 this year.

Winning Time announces new timing system Winning Time has been a manufacturer of chip-timing systems since 1995. The latest system released by Winning Time, the WTActive, represents the most advanced and reliable timing product currently available on the market. Designed for timers looking for either top-level accuracy or extreme simplicity, the WTActive is ideal for cycling, triathlon, running, skiing and fitness training. 26

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The WTActive has undergone rigorous field-testing over the past year and has consistently demonstrated reliable performance. According to Julia Vitarello, General Manager of Winning Time Americas, “The system has passed every test. Top timers around the world are signing on because of its top level accuracy under any conditions, combined with its extremely easy set-up and transport.” The system’s flexibility and groundbreaking features allow it to accurately time a broad range of races. With only one small controller box and a single antenna wire covering up to 40 feet, timers can significantly reduce the amount of equipment, staff and set-up time needed to produce results. The unique design of the system allows for a read height of six feet, making it possible to attach the chip on the athlete’s bib, ankle or bike. The system is accurate to one-hundredth of a second, even when high density is coupled with top speeds. “We used criterium cycling races as the ultimate test of performance,” comments Vitarello. “Even with hundreds of athletes riding 80 laps at 30mph, the system captured 99.9 percent of all times.” For more information contact visit winningtimeamericas.com

Nation’s Triathlon announces inaugural

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Congressional Challenge The Nation’s Triathlon announces the launch of the inaugural Nation’s Triathlon Congressional Challenge. Members of Congress, their staff and federal employees are invited to form teams to compete in The Nation’s Triathlon, an Olympic-distance triathlon taking place Sunday, September 14, 2008. The event features a 1.5km swim in the Potomac River, a 40km bike through downtown D.C. and a 10km run along the city’s monumental corridor. According to Charles Brodsky, founder of the Nation’s Triathlon, “Participating in The Nation’s Triathlon Congressional Challenge is a great way for federal employees to showcase their competitive spirit and their support for a fit and healthy lifestyle. As a worldclass triathlon and the only one to take place in the Nation’s capital, we are pleased to welcome the participation of the people who make Washington, D.C. a world-class city.” Teams can include one, two or three competitors, who will divide the various legs of the race. Offices will compete against each other for the fastest times in each event as well as overall. To register for the Nation’s Triathlon Congressional Challenge, go to nationstri.com and click on the Congressional Challenge link.

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MEDICALLY SPEAKING

John Segesta/johnsegesta.com

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Porto-potty power Jordan D. Metzl, MD

I was standing in line with 300 of my closest friends at the Eagleman triathlon in June. It was six in the morning; pre-race jitters were abundant. While chatting with my brother Jamie about the usual stuff brothers talk about, I was also eavesdropping on the conversations of others in line. “Dear Lord, please let everything work for me in the port-o-potty” a fellow racer a few places back was saying. Indeed, race preparation is not complete when last-minute nutrition needs are taken care of, the bike has been checked and the transition site is arranged properly. No, sir. Race preparation is not complete until the visit to the 28

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port-o-potty has been successful. The truth is that bad bathroom prep can ruin a race. Racers have succumbed to any number of gastrointestinal emergencies. None of them pretty. Good bathroom prep is dependant on a phenomenon called gastrointestinal transit time. Some foods, such as fiberheavy and carbohydrate-heavy foods, move quickly through the GI track, often completing the trip in 12 hours or less. And some, fat-laden foods in particular, take up to 36 hours to pass. In planning your pre-race bathroom strategy, make sure that the day before, and particularly the meal before the race, are heavy in foods that won’t cause problems the next morning. That means that pre-race meals should be consumed about 10-12 hours before the race starts,

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and fatty foods should be avoided. Caffeine also strongly increases muscular contraction in the intestines, moving things along quickly. For that reason, caffeine should be taken two hours before the race if needed, not immediately before. Of course, even the best-made plans can fail. For that reason, many racers carry toilet paper with them during the race. If there are such things as better and worse reasons for a bad race, poor bathroom preparation has to be among the very worst. Plan your pre-race meals effectively and this problem can often be avoided. Jordan D. Metzl, MD, is a nationally recognized sports-medicine specialist at Hospital for Special Surgery in New York City. In addition, Dr. Metzl is a 25-time marathon runner and five-time Ironman finisher.

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TRAINING TIP

Courtney Johnson

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Retul bike fit

By Cour tney Johnson Using 3-D motion capture, Ret端l, out of Boulder, Colo., has taken bike fitting to a whole new level, while filling a void in the fitting world. In a two-hour session, proper bike fit is determined while taking into account overall fitness, 30

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flexibility, previous and current injuries and overall training and racing goals. After a pre-fit interview and overall body structure and flexibility exam, a cyclist hops on their bike and initial movements are recorded. Using eight anatomical LED markers strategically placed on the wrist, elbow, shoulder, hip, knee, ankle and ball of the foot, the Ret端l sensors gather rider information in real time and transmit it

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to a PC. Measuring everything from hip angle to knee path, it is accurate to under a millimeter and free from human error. After any adjustments, including fore and aft seat position, aerobar pad height and width, saddle height and cleat position, are made, rider movements are then rerecorded to ensure that the changes are appropriate. A follow-up visit is recommended after the initial assessment to

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8/5/08

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Courtney Johnson

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make sure the fit is still appropriate. Rider data is generated instantly and is stored in a database to provide a consistent baseline. The system’s newest capability is the ability to track stroke data. “We are beginning to average data from individual pedal strokes so we can group angle measurements together to get a more realistic idea of what is happening out on the road, under different cadences, under different power outputs,” says head fitter Todd Carver. In the future, a new system, Retül Red, will even be able to track what happens as the terrain changes. “How the 32

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rider adapts to all of these perturbations defines the level of understanding we are searching for in bike fit,” Carver says. Through his work as a fitter at the Boulder Center for Sports Medicine, Carver, a master’s level biomechanist whose research has focused mainly on cycling power and aerodynamics, became interested in applying 3D capture motion to track cycling motion. His curiosity, matched with close friend Cliff Simms’ desire to build the best bike-fitting system, led to the creation of Retül. Simms, a mechanical engineer, is high-

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ly knowledgeable in electrical and optical engineering as well. After spending years designing and building high-altitude tents for CAT, he is now responsible for product manufacturing and development of the portable and space-saving kits. “I basically say what I want recorded and he makes it happen from a hardware and software perspective,” Carver says. An apprentice helps Simms build the systems in an engineering lab located in Boulder. From the lab, the kits are then marketed and sold directly to individuals, bike shops and even cycling teams.

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REVIEW

Two for two By Brad Culp Oakley Split THUMP $249 - $399 and THUMP PRO $199-$299 Do you need a pair of sunglasses that double as an mp3 player with 2GB of capacity? Absolutely not, but it’s so much cooler than riding with an iPod. Oakley’s Thumps have now morphed into the Split Thump, which features detachable earpieces. That means you can rock out to over 300 songs when you want, or you can remove the earpieces and just have a sweet-looking pair of shades. The coolest part of the Split Thump is the music controls, which are

CycleOps PowerBeam Pro $1,200 and SuperMagneto Pro $400

the included software, you can program specific workouts into the trainer’s computer. However, you won’t be able to download specific course data for an upcoming race—at least not yet (hint, hint). Resistance is provided by a tiny motor that changes the distance between a set of magnets and the flywheel, allowing you to dial in a precise amount of resistance. The SuperMagneto Pro proves that magnetic trainers aren’t going away anytime soon. It’s the only mag trainer on the market that provides a progressive resistance curve, instead of an exercise bike-like linear curve. What makes the SuperMagneto unique is its four separate resistance curves that you can choose from to suit your various training needs. Select the “spin” curve if you’re looking for a recovery workout, or bump it up to the “mountain” curve for some serious pain. saris.com

Images courtesy the manufacturers

It’s not that anything was wrong with CycleOps’ old trainer models, but they saw some room for improvement. After countless hours of engineering and testing, CycleOps has unleashed three new trainers to the market. They have a versatile and road-like fluid trainer, but we were most impressed with the PowerBeam Pro (electronic) and the SuperMagneto Pro trainers. Notice the word “power” in the PowerBeam’s name. Yes, that means CycleOps figured out how to build a PowerTap into the trainer itself. Using the PowerBeam Pro, you can monitor your precise power outputs all winter long, or when you’re stuck inside on a rainy day. With

actually imbedded in the famous Oakley “O” on either side of the frame. Volume, power and music selections are all controlled by pushing on either side of the “O.” The music quality is on par with any highend mp3 player and the frame fits nice and snug (perfect for riding). It’s available in three colors, three lens tints and three capacity options (512MB, 1GB, 2GB). If you want to save a little coin and you don’t need the detachable earpieces, Oakley also offers the THUMP PRO. It’s available in four colors, four tints and three capacity options (256MB, 512MB and 1GB). The THUMP PRO may be a better option for women, as it fits a m bit more snug to smaller faces. oakleyy.com

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70.3 SERIES

Courtesy Agusta Sporrts Council

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70.3 series adds southern charm

Augusta, Ga. to host Ironman 70.3 on September 27, 2009

By Brad Culp

Augusta, Ga., often regarded as one of the most beautiful cities in the country, will host its first Ironman 70.3 event on September 27, 2009. The Garden City of the South is best known for the Master’s golf tournament and its unique ante-bellum architecture. While the climate is hot and humid for most of the summer, the temperature should cool off by late September, but the humidity certainly will not subside—this is Georgia, after all. Athletes will kick off the race with a 36

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1.2-mile downriver swim in the Savannah River. According to race director Bill Burke, the swim will be a lot like that of the New York City Triathlon, just with cleaner water. “The swim reminds me a lot of New York City,” says Burke. “It’s an easy, downriver swim. It should be very spectatorfriendly too.” Most of the 56-mile bike course will actually take place in South Carolina, just on the other side of the Savannah River. There will be a few rolling hills throughout the ride, but you can expect some very fast bike splits on the relatively tame course. The half-marathon run will be a double-loop course winding through downtown Augusta. “The run is pancake flat,” says Burke, which makes it a great course on which to set a new PR.

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As a bonus, all registered athletes will have free use of the Augusta Aquatic Center during race week.

Getting there

Augusta has its own regional airport (AGS), which is serviced by Delta Connection and U.S. Airways Express. Another option is to fly into Atlanta, located 150 miles away, and make the two-and-a-half-hour drive to Augusta.

Where to stay

The Augusta Marriott Hotel and Conference Center is the official host hotel and will offer a discounted rate of $112 per night for athletes. “It a gorgeous hotel, done in true southern style,” says Burke.

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Boxing (your bike)

Four cases to meet all your travel needs

By Cour tney Johnson

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SELECTION

With more and more triathletes traveling by plane to races each year, the demand for dependable bike cases has increased. Sales grew 20 percent in the first quarter of this year for Bill Langford, president of Tri All 3 Sports. Luggage handlers are often hard on bikes, and it is important to protect your costly investment. Here are a few bike travel cases that made the grade in ease of use and level of protection.

TricoSports Ironcase $279

The Ironcase is the number one selling bicycle travel case worldwide. It provides virtually bulletproof protection for a mountain, tri or road bike, as well as a set of wheels. It is also UPS shippable, in case you don’t want to pay the hefty airline fee. Three layers of plush foam protect your bike and gear inside. It can accommodate any bike up to 68cm in size and requires minimal disassembly of bikes for quick packing. tricosports.com

External measurements: 47”L x 30.5”H x 10.5”W Internal measurements: 46 3/4”L x 30.1/4”H x 10.1/4”W Weight: 31 pounds

Images courtesy the manufacturers

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SELECTION Interior measurements: 48”L x 15”W x 30”H External measurements: 51”L x 17”W x 31”H Weight: 35 pounds

Tri All 3 Sports Velo Safe Pro Series “Original” $550

Tri All 3 Sports offers a wide range of cases to meet the needs of everyone from triathletes to snowboarders. Their Original offers new advancements, including high molecular weight polyethylene material, stronger rib design and an ultra-strong gorilla-proof latch system. We can’t verify that a gorilla can’t break in, but it’s pretty strong. It will fit a single road or mountain bike and has plenty of extra room for all your gear. Four heavy-duty casters make it easy to get the case from the carousel to your rental car. triall3sports.com

Crate Works Pro-XLC $179

Crate works offers the lightest and cheapest bike cases on the planet. Weighing almost 10 pounds lighter then other cases, they may be able to squeak by the 50-pound airline restrictions so you can use the money you save for a post-race dinner. Their best seller, the Pro-XLC, will last for many years and folds flat for easy storage when not in use. All parts are replaceable, and when assembled the case has over 400 square inches of space. The case is also UPS shippable for those who plan on doing a little traveling post-race and don’t want to lug their bike around. crateworks.com

External measurements: 45.5”L x 30”H x 11”W Internal measurements: 44.75”L x 29.5”H x 10.5”W Weight: 22 pounds

Behold the Ferrari of bike cases. Made of ABS plastic, the Evolution can absorb the energy of almost any fall. The case offers a reinforced closure system with five total locks, including two combination locks. A highquality padded interior keeps your bike protected inside. Wheel clamps and straps for bike frames ensure no shifting during travel. An independent wheel bag and separate nylon gear bag are included and fit easily in the case. The Evolution can fit bikes with wheel sets up to 64cm in height. sciconbags.com 40

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Images courtesy the manufacturers

Scicon Aerotech Evolution $1,200

External measurements: 37”L x 45”H x 14”W Internal measurements: 37”L x 29.5”H x 44.5”H x 14”W Weight: 24 pounds

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Tribuys.com

By Brooke McEwen As a triathlete, Cameron Collins felt shopping for the latest gear could be an endurance sport in and of itself. He struggled to find what he really wanted while perusing local stores for his equipment needs, and his online browsing experience just seemed impersonal. Consequently, Collins set out to create Tribuys.com, a comprehensive Web site that combines the convenience of online shopping with the personal interaction of in-store service. The Irvine, Calif.-based company launched its Web site October 2007 and 42

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hit the ground running with its dynamic and easy-to-use interface. Similar to other multisport Web sites, Tribuys.com provides consumers with a variety of topof-the-line accessories, apparel and components for swim, bike and run needs; however, Collins considers Tribuys.com’s interaction with customers a new factor in the online market. “When you deal with things online, it gets a little impersonal,” Collins says. “Personalization makes things different. We totally encourage people to call us and talk to us. I love talking to people about the next bike they’re going to ride and so does our staff.” Collins calls Tribuys.com “the Nordstrom for triathletes,” because

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Tribuys.com representatives know what they’re talking about, they cater to a customer’s needs and they give the customer a reason to come back. Tribuys.com representatives include FIST-certified bike technicians, as well as running experts to assist customers with their questions and concerns. Collins works closely with his training and business partner, Scott White, owner of a Fleet Feet Sports store in Laguna Niguel, Calif., to walk customers through their running purchases. “Quite honestly, anyone can throw shoes on eBay and make a few bucks, but I want to build a relationship with the consumer,” White says. “You’re not going to be successful if you just offer shoes at the lowest price. No one is really successful that way. We want to try to provide consumers with as much information as possible through transactions.” Customers who wish to purchase Newton running shoes off the recently authorized Tribuys Web site can’t just click and buy. A consumer must understand the technology behind what they purchase, so they require customers to speak with product experts. Collins says the fast-growing awareness and support among the triathlon community surprised him this past March when he saw people sporting Tribuys.com T-shirts at the Ford Ironman California 70.3 race. Tribuys.com has also teamed up with and received the support of top pros Craig Alexander and Chris Leigh. These pros don’t just function as pretty faces for Tribuys.com; instead, they serve as assets by providing the company with insight and feedback into the triathlon community’s needs as consumers. “We are not sponsoring them purely for results,” Collins says. “We are sponsoring them because they’re great ambassadors for the sport. They’re the gentlemen of triathlon. They aren’t just in this for the glory. They love this sport; they love the people who do this sport and you can see it.” Collins said despite the thriving success of the company he still encounters difficult days. Whenever he hears a customer is disappointed, he feels that the company has an opportunity to prove their commitment to quality service. “Nobody comes out day one and is the best there is,” he says. “You earn that—and that takes time. We are trying to earn the right to be the best there is.”

John Segesta/johnsegesta.com

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ENDURANCE CONSPIRACY

Delly Carr

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Endurance conspiracy By Tim DeBoom

For the past 16 years, I have devoted the months of August and September to training for Kona. Sixteen years. I don’t know many people who have held the same job for 16 years, not to mention a top-level athletic career, complete with pressure-filled race mornings and gutwrenching sprints to the finish. Like most rookies, I didn’t know what I was doing my first year of racing. In October 1992, I had never ridden my bike 44

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100 miles and I had not run 26 miles in a week, let alone a single day. In those days, you could still qualify for Kona at an Olympic-distance race. I know — we had it easy back then. After that first year I was hooked and my year began to revolve around the Ironman. I don’t remember the exact times from my Kona finishes, and my places didn’t really matter much either until I started vying for the win. But I do remember the races. Those memories have stayed with me: Some good, some bad, lots of laughs, and plenty of tears too. People always say that you go through a lifetime of emotions out in the lava fields. When I think of it that way, I feel pretty old.

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Throughout the years, there were only two times I didn’t start the race. In each case, I completed the training but never made it to the starting line. More than half the battle is pushing your training right up to the line without stepping over it. It’s a very thin line. I always wonder who has crossed the line when Kona rolls around. Sometimes you can tell by looking at someone, and other times you can guess by an athlete’s results that year. I’ll never forget in 2001 when I was riding up Alii Drive the day before the race and a voice with a thick German accent from a passing car said, “Tim, you look stroooong.” I saw Normann Stadler sitting in the passenger seat. Whatever his intention was, whether it was a head game or he truly thought I looked 46

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“strooooong”, he probably didn’t realize that comment actually motivated me for my first victory over there. I knew I hadn’t crossed my line that year. Ninety-four was the first time I experienced the disappointment of doing all the work and missing the reward. Up until that point I had not focused my training on long distances. I raced short course all year and won the national age-group championships and worlds. Since I qualified for Kona, it seemed natural that I would also do an Ironman. At that time, athletes did not feel pressured to choose a distance. I met the famous Chuckie V, and now that I lived in Boulder I wrangled my way into training with him as much as possible. Chuck had seen some success and was on the verge of big breakthroughs. He became

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my first real influence in the sport; I learned so much from him. When we got to Kona I felt great and expected a breakthrough on race day. Unfortunately, the carbo-loading dinner prophesied a less auspicious race day that year. I remember eating and laughing with Jürgen Zäck and the football player Darrel Haley. By the end of the dinner, I was in the bushes leaving a nice offering of everything I ate to the Kona Gods. I had food poisoning and was out of commission for the race. It was heartbreaking to be on the Island, the fittest I had ever been, curled up in my hotel room instead of pedaling on the Queen K. I later recognized the importance of that experience. I hadn’t taken Chuck seriously when he advocated germ-less travel habits, eating foods you trust and getting proper sleep. I realized these were all pieces of the puzzle. It’s not just about getting the training done — that’s the easy part. It’s about making it to the starting line in one piece. Chuck had a huge breakthrough that year, placing 11th . . . with a Mohawk. The only other year I didn’t toe the starting line was in 2006. I was a former two-time Ironman world champion and was trying to return to that level after several years of setbacks. I finally felt like I was on track for another great performance. My training had been incredible. I had found my true love of training again, and that is vital to success in Ironman racing. I loved seven-hour mountain rides and two-hour trail runs. Every session was strong. It’s amazing how I went from feeling invincible to completely shattered in less than 24 hours. I finished my last long run in mid-September. It was a relief to have it under my belt. After my post-run breakfast, I stood up and collapsed under the pain in my leg. My race was over before it even began. Like I said before, it is a very thin line when you’re on the verge of greatness. October 11th is coming soon, and for the first time I have chosen not to race in Kona. I made a determined decision to take a year away from the big dance to give my mind and body a rest. I think this will be different from having it forced on me. On race day I’m not sure it will be any easier to be on the sidelines. I’m already hungry for next year. I’m looking forward to what I gain from missing this year’s race. If it’s like the other years I missed, I’ll take what I learn into the lava fields with me in 2009.

Don Karle

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THE BEER MILE

Boulder Beer Mile recap

would take the win until his stomach began feeling the effects of the fourth beer early in the final lap. Valentyik, with his ’80s hairpiece flowing, was consistent throughout en route to his second championship. The winner chose to go with a combination of Modelo and Budweiser, while plenty of the competition stuck to lighter varieties. “You can take Kona, Boston, the Tour and wrap them all together, and it still wouldn’t equal the sweetness of this victory,” said Valentyik (with slightly slurred speech). There was a bit of controversy on the women’s side as pro Laura Tingle appeared to have lost it (vomited) midway through her third lap, which would have resulted in a mandatory penalty lap. However, fellow triathlete Billy Edwards vouched for Tingle, saying, “She kept it together. She was just belch-

By Barry Siff

With Olympians Matt Reed (2008) and Joanna Zeiger (2000) in attendance, along with several other pro and amateur triathletes, a dozen of Boulder, Colorado’s finest swim-bike-run specialists raced a duathlon (run and beer drinking) on July 5. The semi-annual Boulder Beer Mile, which consists of running a mile on a track and downing a beer before each quarter, was won in an outstanding time of 6:42 (at altitude). For the second time in as many races, Peter Valentyik, a 9:28 Ironman, proved unbeatable. Making Valentyik’s win even more impressive was that he had done a three-hour mountain bike ride, half-hour swim and halfhour run that morning. Valentyik used his beer guzzling skills to beat out second-place Josh Shadle (6:54). Shadle looked like he 48

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Courtesy Andrew Halperin

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THE BEER MILE ing ferociously.” Tingle would go on to record a winning time of 9:02. Joanna Zeiger holds the Boulder Beer Mile record for females of 8:41, despite heaving strongly in her debut last July. She chose to sit out this year, as she was coming off a big training week and had the Life Time Fitness Triathlon just one week away. Knowing that San Diego triathletes have their own beer mile, there was much talk about a Boulder-San Diego Beer Mile Challenge. Word has it that 5430 Sports is preparing to organize such an event in the fall of 2008 at an agreeable location, based upon a fair altitude. Log on to beermile.com for more information and official records.

Editor’s note: Triathlete speaks for all of San Diego in accepting Mr. Siff’s challenge, provided the contest is done below 3,000 feet and all athletes agree to drug testing.

Courtesy Andrew Halperin

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[Real customers of Tribuys] Annie Pedron, 43 ____________________________________________________________________

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CHECKING IN

CLUB PROFILE

Courtesy Texarkana Triathlon Club

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Texarkana Triathlon Club by Betsy Redfern

The Texarkana Triathlon Club was the brainchild of Mike Riley, a local multisport athlete who had organized other area runners and cyclists over a decade earlier, in 1983, into a group called Team Texarkana. In 1994 the running club and the cycling group joined forces to launch the Texarkana Triathlon Club, the first club of its kind in the city that sits on the border of Texas and Arkansas. Riley, who manages the Christus St. Michael Health and Fitness Center, opened the center in 1993 in order to “help members do things outside of their own realm.” As an Ironman athlete, Riley thought a tri club was a natural progression, one that was bolstered by the support of the fitness center, which serves as a meeting 52

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place for swimming, cycling and running workouts. The club is split in two groups: T2 is a group of about 30 runners and T3 is the triathlon team, made up of 24 athletes. The club organizes the Four States Triathlon, which began in 1995 as an invitation-only event. Riley says they didn’t have official timers and they held the race on a weekday. Soon, word got out so they decided to hold the race officially. In addition to organizing the Four States Triathlon, the club is also trying to develop a city-wide riding and running trail, called Partners for Pathways, to offer a safe place for athletes to train. The club’s triathletes don’t only do local races; in 2008 the group has spread across North America and beyond, participating in Ironman New Zealand, Ironman Canada, Ironman Louisville, Ironman Florida and Ironman USA Lake Placid. Keep an eye out for these border athletes at your next event.

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PHOTO JOURNAL By John Segesta

Sunset

After the first 100 or so athletes cross the finish line in Hawaii, many photographers head out to the Energy Lab for sunset. After a tough day on the course, itâ&#x20AC;&#x2122;s a quiet time to check in with the other guys, see how it all went for them. Delly Carr is always out there. Iâ&#x20AC;&#x2122;m sure he misses his buddy Robert Oliver, who's not shooting anymore. Robert owned that race. Rich Cruse and Tim Moxey are there. Moxey always seems to get the impossible shot.

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Chris McCormack

I shot Chris in Boulder, Colo., a month or so before Hawaii last year. He looked different; I couldnâ&#x20AC;&#x2122;t put my finger on why, but I just knew he was going to win it.

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Normann Stadler

Winning Hawaii, 2006. This guy races with lots of passion and emotion. If you think he looks fired up here, you should have seen him at the party the following night.

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Michelle Lombardo

Swimsuit issue cover, June 2006. Sometime after the fact, she found her way to the start line of a triathlon. We took some heat for this one, but she was a big-name model whoâ&#x20AC;&#x2122;d been featured in the Sportâ&#x20AC;&#x2122;s Illustrated Swimsuit Issue. Forgive us.

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Wilier USA during a wind tunnel session with Blackwell Research engineers

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Torbjorn Sinballe

Third place, Ford Ironman World Championship, 2007. All that power on the bike. He was head-to-toe in white trying to stave off the heat on the run. Here heâ&#x20AC;&#x2122;d taken off the gloves and you canâ&#x20AC;&#x2122;t quite see the socks. It worked and he was over-themoon delighted to be on the podium.

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Craig Alexander

Previous cover for the Australian edition of Triathlete magazine. First crack at Hawaii last year and he almost ran his way to a win. The great ones are easy portraits; all they have to do is look at the camera.

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Peter Reid

San Francisco, July 2005. Pete is a special guy. One of the sportâ&#x20AC;&#x2122;s truly great competitors; highly potent, whether sitting for a portrait or out on the course. He won Hawaii three times. I love this shot.

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Torbjorn Sindballe

Samantha McGlone

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Melanie McQuaid

April 2006, Jacumba, Calif. Portrait session with the 3x XTERRA World Champion in the a desert town for Triathlete Magazine. Can you believe she didnâ&#x20AC;&#x2122;t step on a nail?

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Josh Cox

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Yes, he’s wearing makeup. No, he not wearing a helmet. And no, he’s not a triathlete. Not even a cyclist. For now, anyway. Josh is the elite marathon runner featured so prominently in PowerBar ads. But lately I’ve been shooting him for some commercial clients in the triathlon industry – XTERRA Wetsuits and here for Scott bicycles. Josh says he’s doing Ironman next year and I can’t wait to see what he does.

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Courtesy Dan McKernan

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Triathlonâ&#x20AC;&#x2122;s

ULTIMATE

PLAYGROUND Why you need to train at Big Bear Lake, California By Brad Culp

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Courtesy Rich White

Triathlon’s ULTIMATE PLAYGROUND

ure, Tucson has Mt. Lemmon, Tahoe has the Flume Trail So the village is great, but you really shouldn’t come up to and Boulder has the altitude, but a little ski town locat- Big Bear to shop for a new pair of shoes. Big Bear can cater to ed 100 miles northeast and 7,000 feet above Los Angeles any of your athletic needs, whether on-road or off, but the may have them all beat as a location for tri training. Big Bear mountain’s trail system is really what sets it apart. These are the Lake, Calif., is best known by locals as a convenient ski resort very same trails that transformed Big Bear’s most famous residuring the winter months, but during the summer and fall, it’s dent, Olympic marathoner Ryan Hall, into the runner that he is transformed into a multisport paradise. Whether you’re looking (that, and his superior genetics). to get ready for your first XTERRA or you’re in need of one last “It’s inspiring to be up here, and it makes it so much easier grueling weekend of training before Kona, a few days at Big Bear to train,” Hall says. “When I’m running on the roads, in a city, an can provide a big fitness boost. hour feels like three; whereas when I am here, an hour run goes Big Bear is located in Southern California’s San Bernardino by too fast. Environment makes all the difference.” Mountains, a relatively small chain that separates the urban The world-famous Pacific Crest Trail runs straight through Big sprawl of Los Angeles from the desert of Palm Springs. Bear, and the single-track and fire-road offshoots on the north side According to the city’s resort association, of the lake make for some seriously killer the Bear Valley was teeming with grizrunning workouts. You’ll find plenty of zlies in the 19th century (hence the trailheads quite literally across the street GETTING THERE name), but you’re unlikely to come from the village (located on the lake’s Big Bear Lake is a quick and easy drive across any nowadays. south shore), but while you’re in town you from Los Angeles (1.5 hours), San Diego While most of the town is truly rustic, really need to experience the Pacific Crest (2.5 hours) and Las Vegas (3.5 hours). If Big Bear’s downtown village has been Trail. If you start in the quaint town of you’re not from the Southwest, flying into through a bit of a renaissance in the past Fawnskin, located a mere 10-minute drive Ontario or Palm Springs will get you within few years and it now bears more resemfrom Big Bear Lake, you can pick up the 45 minutes of Big Bear Lake, but cheaper blance to a posh Colorado resort town. Cougar Crest Trail, the shortest route to fares can usually be found by flying into There are a plethora of upscale eateries, a the Pacific Crest Trail. Be ready for some Orange County/Santa Ana or LAX. few funky boutiques, and yes, a Starbucks. pain, as the Cougar Trail is a steady four74

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“I’m very particular about riding with a straight-forward, fixed position. The Zero’s micro-adjustability lets me align my feet perfectly. And I really like that the pedals are light, aerodynamic, and that I can get in on both sides.” – Michellie Jones – 2006 Ironman World Champion

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Triathlon’s ULTIMATE PLAYGROUND WHERE TO STAY

We recommend staying at the Three Pines Lodge, which offers your choice of 13 cabins that can sleep anywhere from two to eight people comfortably. Rates start at just $69 per night, and it’s close to the village and the trails. Find out more at threepineslodge.com If you really don’t want to break your budget and you want a truly unique experience, give the Big Bear Hostel a try. Dormitory beds are as cheap as $24 per night, while private rooms start at only $39 per night. We took a tour and can assure you that it’s cleaner than any European hostel you may have tried during your college years. Check them out at bigbearhostel.com.

WHERE TO EAT

In the heart of downtown you’ll find a Himalayan restaurant, fittingly called the Himalayan Restaurant. They don’t just serve up Americanized versions of Nepalese and Indian cuisine, they dish out the real deal. The owner is originally from the Himalayas, and upon migrating to L.A. he decided he couldn’t live at sea level, so he made his way up to Big Bear. It’s a favorite place to eat among many of the mountain’s best athletes, including Hall. “The new Himalayan Restaurant is amazing,” says Hall. “[It] has all kinds of great breads to hit the carbs before and after hard training.”

mile climb up to the Crest, at which point you’ll be rewarded with endless rolling single-track in either direction. A Fuel Belt or CamelBak is a necessity if you’re going long, since you’d be hardpressed to find a water stop on either of these trails. That being said, you may come across the occasional freshwater spring, which offers a welcome oasis in the middle of a long workout. Even if XTERRA isn’t your cup of tea, a mountain bike is a must-have while you’re in town. If you don’t have your own, Bear Valley Bikes will rent you one for an hour or the entire weekend. Rates start at just $9 per hour for a hardtail bike. For the perfect XTERRA training session, head to the chair lifts at Snow Summit, located only five minutes from the village. The 76

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Courtesy Rich White

If you want something considerably less healthy, the Big Bear Mountain Brewery is a must. The food is, well, okay, but no one really goes to a brewery for the food. The brewery offers seven different homemade ales, including their memory-erasing Grizzly Bear Doppel Bock. After enough Grizzly Bears, the local bluegrass bands that come in to strum their banjos actually start sounding pretty good.

lifts run all summer and fall and are a great way to access some of the area’s most epic trails. Once you get to the top of Snow Summit, just pick a trailhead (you can’t go wrong) and enjoy the ride down. You’ll spend most of the ride descending (a great way to brush up on your downhill technique), but there are plenty of uphill pitches along the way, so you won’t end up feeling like you cheated your way out of a workout. If you’re really confident in your off-road skills, head back to the north side of the lake and give the John Bull Trail a try. The first eight miles of this 15-mile loop are nothing short of painful, and the endless ruts, sand and roots will keep you on your toes. A full-suspension rig is recommended if you give this ride a try.

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WHAT ELSE TO DO

SWIM: Big Bear Lake has everything a multisporter could ever need aside from a pool. However, there is a pristine lake with over 20 miles of shoreline, so you won’t have to skimp on your swim training while you’re in town. Be sure to bring a wetsuit, since water temperatures hover around the mid-60s for most of the summer. FISH: Big Bear Lake is renowned among Southern Californians as one of the best lakes to reel in a few bass, lake trout and monster catfish. Pleasure Point Marina will rent you a boat and gear for the day, or contact the resort association to get set up with an expert guide. KAYAK: If you need to give your legs a break from the trails, rent a kayak from any of the local marinas and head out for a paddle. You’ll enjoy a little cross-training and plenty of breathtaking views.

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For those who prefer to stick to the road, there’s only one way to go from Big Bear Lake—straight down. There are three roads that run off the mountain, but we recommend sticking to Highway 18, which has the biggest shoulder. Those looking for some serious punishment can take the drop all the way back to the San Bernardino Valley, located 6,000 feet below. We recommend playing it safe and cutting the descent short at the town of Running Springs, about 10 miles down the road. After you pass Running Springs, the road gets seriously hairy and the shoulder disappears near each switchback. From Running Springs, you’ll be treated to a steady 6-percent grade climb back to town. Be sure to stash a camera in your jersey pocket, as the views of the surrounding valleys and mountaintops looks more like the French Alps than Southern California. If you’d rather not spend the entire day climbing, just take the 20-mile spin around the lake. There are a few steep pitches, but for the most part, the route consists of gentle rollers and smooth roads. If you head out early enough, you’ll be able to count the cars you pass on one hand.

Courtesy Rich White

Brad Culp

Courtesy Dan McKernan

Triathlon’s ULTIMATE PLAYGROUND

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Money, deaths, natural disasters and angry athletes—all in a day’s work for a major race production company By Brad Culp T R I AT H L E T E M A G . C O M

OCTOBER 2008

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There was only one thing to do—find a new city. With only a handful of days to spare before race day, Burke found a suitable venue in West Des Moines and the event was back on. Hunter Kemper and Sarah Haskins earned their Olympic berths; Rasmus Henning and Emma Snowsill got their paychecks; thousands of happy age groupers got to do their race. Life isn’t always so stressful for Burke, but when you’ve been directing races for more than two decades, you have your moments. Like most successful race management companies, Burke’s outfit got started just before the triathlon boom of the mid-80s, and now manages more than 20 races each year. Burke and the PEM crew are always looking to add new races to the mix, but the focus of the company has always been on quality, not quantity. As its name implies, PEM directs only high-profile events, with superstar athletes, huge prize purses and tons of participants. PEM is one of only a handful of companies that produces such a large number of races, but 20 events are hardly the most. That distinction belongs to Set Up Events, which produces 75 races each year. If you live along the Eastern Seaboard, it’s possible to race one (or more) of their events every weekend between April and October.

Robert Murphy/bluecreekphotography.com

his past June, Des Moines, Iowa endured some of the worst flooding in its history. The city’s government had plenty to worry about: helping residents evacuate, building sandbag walls and stopping looters. The last thing on anyone’s mind was triathlon. Due to contaminated water and flooded roads, it seemed inevitable that the Hy-Vee World Cup would be turned into a duathlon, or worse yet, that the whole event would be called off. Race director Bill Burke, of Premier Event Management (PEM), was determined not to let that happen, but there really isn’t a plan B for a flood of nearBiblical magnitude. “We were essentially kicked out of the city — and with good reason,” Burke says. “Des Moines had enough to worry about. There was no way we could get enough police or medical personal to hold the triathlon.” With the final two U.S. Olympic berths and $700,000 of prize money on the line, Burke knew he had to come up with a plan—fast. “In 20 years of race directing, nothing has ever tested me like that,” Burke says. “With so much on the line, we really had to exhaust every option before calling anything off.”

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When Bill Scott founded Set Up in 1994 neither he nor righthand man Jeremey Davis foresaw the growth that would follow. “When I look at the number of races on our schedule I still wonder how we do it,” Davis says. “With the right formula and the right work ethic, we find time to get it done.” To deal with their extraordinary race schedule, Set Up has assembled five separate production teams, each of which spearheads over a dozen races. While a few of their events have grown to more than a thousand participants, for the most part, Set Up sticks to producing smaller, local events. “Gone are the days when triathletes would follow a series around the nation,” Davis says. “These days, the closest event is less than an hour away. Why would anyone choose to go farther?”

Some people just start a race without realizing how expensive it can be to put on... It can take three to five years to build a successful event and turn a profit. -Terry Davis While PEM sticks to so-called “big” races and Set Up focuses on the local scene, Tri-California does a little of both. They produce only five events (all in California), but these include two of the world’s marquee races—the Wildflower Triathlon Festival and Escape from Alcatraz. Terry Davis (no relation to Jeremey Davis) started the company in 1983, while he was working for the County of Monterrey. Davis was helping organize a bluegrass festival at Lake San Antonio when some people he was with suggested that it would be a good venue for a triathlon. 84

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“We really didn’t know anything about triathlon when we started Wildflower,” Terry Davis admits. “Turns out all those people who suggested it were right.” Davis says he’s always interested in expanding the company and doing more races, but like Burke, he knows he has to be careful. “Some people just start a race without realizing how expensive it can be to put on,” he says. “It can take three to five years to build a successful event and turn a profit.”

More money, fewer problems—sort of In 1983, the inaugural Wildflower Triathlon had the largest prize purse in the world—it was $1,000. Nowadays, that payout would barely cover the cost of getting to the event. While no one gets into triathlon to become rich, it’s becoming a possibility for a select few. With prize purses soaring to record levels each year, race directors know that if they want high-profile athletes to show up at their event, they need to provide monetary incentive. When it comes to shelling out big bucks, nothing matches the Hy-Vee World Cup and the Lifetime Fitness Series. “Hy-Vee and the Lifetime Series have changed the playing field,” Burke says. “I wouldn’t be surprised to see a few more events follow suit in the next couple of years.” According to Burke, triathlon is a relatively cheap sport for sponsors to get into. Sprint reportedly paid almost $100 million to get title sponsorship of NASCAR’s premier series. Hy-Vee (a grocery store chain) and its partner companies spent a little more than one percent of that amount to gain title sponsorship over the Des Moines World Cup, which offers a $700,000 purse. For comparison’s sake, the total prize purse for the U.S. Open Golf Championship is approximately $7 million. For race directors, it’s a simple equation: Big sponsors plus big purses equals big-time athletes—who in turn make those sponsors happy.

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Mark Sisson, 54 2:18 marathon, 4th Hawaii Ironman Author, coach, ITU anti-doping exec Master Formula designer

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Like PEM, Tri-California does all they can to attract the world’s best athletes to their races.“For a race to grow into a toptier event, you need to have pros,” Terry Davis says. TriCalifornia has even developed a “Pro Elite Series,” which offers purses at each of their five events, as well as a series championship purse. Terry Davis believes more sponsorship dollars ultimately help the sport, but he acknowledges that there is some room for concern. “We currently offer a $50,000 purse at Wildflower,” which is really all we can do,” he says. “We get the world’s best athletes, but if more races start offering a lot more money, it’ll be hard to keep the athletes coming.” Attracting top talent to a race may be a surefire way to create a successful event, but it’s not a necessity, as Set Up has proven 75 times over. You may find a couple of East Coast-based pros at a few of their events, but it’s really all about the amateur athletes. “Triathlon is a unique sport in that it’s all about the age grouper,” Jeremey Davis says. “A lot of athletes don’t even know who the top pros are.”

As a race director, I see myself as a captain on a ship... People put their safety in my hands and I have to do absolutely everything possible to get them through the race safely. -Bill Burke Worst-case scenario When you direct a race with thousands of panic-stricken athletes, there’s a lot that can go wrong, but nothing compares to losing an athlete during a race—something Burke knows all too well. In over 20 years of directing races, Burke has lost four participants. Two died of heart attacks, one from an internally bleeding ulcer and the last has yet to be determined. “As a race director, I see myself as a captain on a ship,” Burke says. “People put their safety in my hands and I have to do absolutely everything possible to get them through the race safely.” To Burke’s credit, he is known for having more medical personnel at his races than just about anyone else. He even brings in a psychologist to help calm athletes’ nerves before the swim of the New York City Triathlon. There’s only so much a race director can do to protect the athletes. For the most part, when an athlete dies during a race, it’s simply a matter of someone who shouldn’t be there showing up. Set Up has been somewhat more fortunate in that they’ve only lost one athlete in the past 15 years (again, from a heart attack during the swim). Like Burke, Jeremey Davis does everything possible to prevent such incidents, but some things are beyond a race director’s control.“It’s always a possibility when you have hundreds of people together at once,” he says. “People have heart attacks at baseball games all the time. It’s no one’s fault, it just happens.”

While most industries in this country have seen better days, triathlon continues to steamroll and participant numbers reach all-time highs every year. Many attribute triathlon’s resilience against the struggling economy to the athletes treating it as a true lifestyle sport. Swimming, biking and running are more than just recreational activities for the multisport crowd. It seems committed triathletes would much rather save money by skipping a winter ski trip than by canceling their big summer race. Athletes are still shelling out big bucks to stay involved, but there’s always concern that things may slow down.“The costs are getting somewhat prohibitive,” Terry Davis says. “The cost of everything is going up and that includes the cost of putting on an event. Unfortunately, that means registration fees will likely continue to go up.” High registration fees mean high expectations from the athletes, who will only keep signing up if they feel the fee is justified. “It all comes back to providing the best experience to the athlete at a price that fits what you provide,” Jeremey Davis says. “If you provide a $75 event and charge $150, you won’t stay in business very long.” 86

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Looking ahead

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MOVING FORWARD by Jay Prasuhn Photography by Rich Cruse

Former Xterra world champ Jamie Whitmore continues as the eternal optimist as she fights to regain her life and active lifestyle following the discovery and removal of a cancerous tumor

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EVERY DAY, I’M STILL IN DISBELIEF THAT THIS HAPPENED TO ME... I’M SITTING HERE, WATCHING THIS RACE. I SHOULD BE OUT THERE, I SHOULD BE SWIMMING. I CAN’T DO ANYTHING RIGHT NOW. IT’LL BE MONTHS BEFORE I CAN GET ON A BIKE TRAINER... IT’S VERY HARD TO TAKE.

t XTERRA Temecula this spring, Jamie Whitmore surveyed the swim start, scanning the shoreline for her rivals. Yep, Melanie McQuaid was there. So was surprise entrant Michellie Jones, and of course the usual cast of upset hopefuls. And at the North America series opener, it was imperative that Whitmore, last year’s XTERRA USA National Championship winner, be there to make her presence felt. One of the most infectiously cheery chicks in triathlon, the 32-year-old from Elk Grove, Calif., is known for her merciless behavior on the race course, where she routinely ripped the legs off her competitors, and for being half of one of the fiercest rivalries in triathlon: the annual summer feud between Whitmore and her Canadian arch-nemesis, Melanie McQuaid. The battles, accusations and excuses that surround their head-to-head battles helped build XTERRA into a true, professional-calibre series. But more importantly, they helped fuel the desire of each to kick the other’s ass.

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Unlike at other races, Whitmore’s usual focus and disarming smile on the start line at Temecula were tempered by a visible hurt. It wasn’t the hurt she’d experienced for the last eight months. Not the pain from when doctors cut her from her belly to her sternum. From when they scooped a cancerous tumor the size of a grapefruit from her left glute and hamstring. Not the suffering of rehab, re-learning to walk. Nor from the innocuous little fall she suffered that morning when her foot failed her and she tumbled to the ground. No, this was a new hurt that made her heart just ache. Because when the cannon went off, Whitmore was still on the sideline. The sport that helped define her was taking off. And as she leaned on her cane, she was being left behind. “Every day, I’m still in disbelief that this happened to me,” Whitmore says. “I’m sitting here, watching this race. I should be out there, I should be swimming. I can’t do anything right now. It’ll be months before I can get on a bike trainer.

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MOVING FORWARD “It’s very hard to take.” The epilogue to this sad story is anyone’s guess. While doctors are confident that they removed all the cancer, it’s likely that the tumor, which had wrapped itself around a nerve controlling her foot, may well have ended Whitmore’s career as a professional triathlete. Or maybe the nerve, severed during removal of the tumor, will miraculously re-attach to one connecting to her toe, bringing her foot back to life and allowing her the ability to ride a bike and run again – perhaps to the point where she can race XTERRA again. Good thing Whitmore believes in miracles.

Discovering and battling a nightmare It was at XTERRA worlds in Maui last October when Whitmore noticed things were just not right. While she still finished third, it was an off-performance. “I was cramping five miles into the bike and I ran through the cramps, but didn’t think anything of it,” she says. Following a two-week respite after Maui, she remembers, “my hamstring was so tight, I could barely bend over. I tried to run and it was excruciating pain. So I took more time off, thinking I’d torn a hamstring.” December came and she tried running – and the pain was still there. A month later, the pain had spread from the hamstring into her glute and the top of her calf. And then the numbness started. “The last weekend of January, the pain went off the charts, and I wasn’t even running anymore.” While symptoms pointed to sciatica or a bulging disc, the MRIs of her back were clean. “Then one day I was going to the bathroom,” says Whitmore, “and I was getting perennial numbness on my left side. We called a doctor friend and he said, ‘Go to the emergency room right now, tell them you want an abdominal CT scan and ultrasounds.’” It was then that doctors discovered a large mass in her left upper hamstring/lower glute… and misdiagnosed it as an ovarian cyst. As medical analysis continued for several more weeks, the numbness extended throughout Whitmore’s leg, the pain so intense she was unable to sleep at night. “You cannot just turn off nerve pain,” she recalls. “It’s unlike any other pain.” More exams. An OB/GYN said the mass was harder than a cyst should be. With blood vessels surrounding it, an attempt at getting a biopsy via a minimally-invasive surgical process caused her to bleed excessively. “They immediately had to slice my stomach open, stop the bleeding and admit me to the hospital,” Whitmore recalls. OCTOBER 2008

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By then, she wasn’t even walking anymore and her leg began to atrophy. Doctors threw worst-case scenarios at her, one after another, in one large unfeeling helping. “One doctor was saying I might never walk again, that I might not be able to go to the bathroom again, that they might have to

take part of my uterus,” she says. “I was crying the entire time I was hearing this. Finally, I asked the doctor what he would do if he were me, and he said get a second opinion – and I was out of there.” With Whitmore’s husband Courtney Cardenas on the warpath to

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MOVING FORWARD JAMIE WAS AN AWESOME MOTIVATOR FOR ME. IT WAS REALLY IMPORTANT FOR HER TO BE KICKING MY BUTT ALL THE TIME, CALLING ME ON ANY WEAKNESS... SHE’S A REALLY POSITIVE PERSON AND TOTALLY DIDN’T DESERVE THIS. -Melanie McQuaid with a walker, and the cut nerve caused her to have “foot drop,” a common nerve injury in stroke patients. That, along with her lack of feeling and muscle strength in the left leg, led to stumbles and falls. “They told me on a Friday they were going to send me Monday to a center where they have seniors doing rehab,” she says. “My dad said, ‘Let’s work on this over the weekend.’ And by Monday, the physical therapist was blown away by how well I was walking.” Whitmore was sent home with a prosthetic and a prescription for the occasional PT visit. “I’ve had to learn that nerves are not like muscles, that they’re like a battery; and when they’re down, they need rest,” she says. “Being an athlete, I want to push, to feel like I’m building on something. I felt like I was in somebody else’s body.”

One foot in front of the other

find out exactly what was going on in Whitmore’s leg, she was recommended to two specialist centers – one focusing on cancer in Texas, the other nerves in San Francisco. She opted for the center in San Francisco. “The nerve pain at that point was so great, I wasn’t even thinking about the cancer element,” she says. Calling a sarcoma specialist in on a day off due to the growing pain, Whitmore’s dad drove her two hours to San Francisco. “I screamed the whole way,” she says “I don’t even remember that drive.” The pain was so great, Whitmore was administered a volley of nerve blockers and antidepressants. “I’d never even smoked marijuana in my life!” she says with a laugh. A needle biopsy by the UCSF docs found the truth: spindlecell sarcoma, a fairly rare nerve tumor. Three percent of them are cancerous, as Whitmore’s was. “They realized it was growing out of my sciatic nerve, opened it up and saw it was squishy, and watery. If they went at it and it opened up, all the cancer cells would spread out – I’d be a dead duck,” she says. An armada of specialists used surgical precision to excise the tumor. Unfortunately, it came at a cost; the tumor had choked out the sciatic nerve that goes to the foot, and doctors could not risk cutting into the tumor to free it. So they opted to cut the nerve that controlled movement of Whitmore’s foot. “They tried to save it, but really, it was an easy decision. It was cancer,” she says. After a nine-and-a-half-hour surgery, Whitmore was relieved of the grapefruit-sized tumor from her left glute muscle. After that came recovery for a woman now 16 pounds under her racing weight. It was four days before she could take a step 92

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Whitmore graduated from walker to cane, the latter of which she hopes to ditch entirely. Whether or not she is able to run again remains a big question. The lack of control in her foot means her ability to kick for balance in the water, to leverage out of the saddle on the bike, to nimbly run on off-road trails may be gone. Or it may not. “The doctors say we don’t truly know how nerves work,” she says. There is hope that, while the main lines were severed, there’s the slim chance that the nerve controlling her foot can attach itself to others in the area, bringing it back to life. And leaning on her strong Christian faith – as evidenced by Powered by God decals on her bikes – helps. “It’s a long shot and will require a miracle, and of course, I believe in miracles,” she says with a smile. “Tons of people have been praying for me.”

Triathlon responds For her XTERRA tour foes, the news of Whitmore’s departure from the series was not met well. While it meant McQuaid’s fiercest rival was out of the way, it simply wasn’t what she, or anyone, wanted. Victories became slightly hollow. At Temecula, Whitmore waited at the finish line as her rival came across in first place and plopped down on a cooler next to Whitmore, sharing a chat and a laugh. “Jamie was an awesome motivator for me. It was really important for her to be kicking my butt all the time, calling me on any weakness,” McQuaid says. “She’s a really positive person and totally didn’t deserve this.” Fortunately, our little sport showed that it is filled with people with big hearts. “At Sea Otter, Tinker Juarez said he was praying for me. And Ned Overend came over, sat down and asked me questions for 40 minutes, and said he’d been reading my blog,” she says. “I mean, how cool is that? Ned Overend, reading my blog! Macca came over to talk to me at Wildflower. Chris Lieto has been praying for me. Even Melanie! Who knew? Her little tribute video, in a time when there were not a lot of smiles, cracked me up. I’m rooting her on all year. Top dogs, all topnotch athletes and people.”

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MOVING FORWARD Her bike sponsor, Cannondale, used bikes as raffle prizes for fundraisers during a charity ride, while her sponsors, including Mona Vie, Zeal Optics and Tyr have honored her contracts. Add old sponsors like Jim Felt of Felt Racing and fans that are helping out with gas cards and grocery store gift cards, and she is getting help taking some of the sting out of the growing hospital bills. “We wouldn’t be making it without the help of so many people,” she says. “It’s little things, but it all adds up and helps just… getting through.”

Jamie Whitmore: The comeback Whitmore’s life has been turned on end, forever changed. Her training days now consist of getting the leg stronger, undergoing occasional checkups to ensure the cancer is gone, and hoping for a miracle. With more radiation on the horizon to ensure the cancer doesn’t return, doctors are harvesting eggs, at their own cost. “I told my family I want to be able to go to the bathroom on my own, to be able to walk and have kids,” she says. “Anything after that is gravy.” Her weekly to-do list has one major item on it: get healthy, make sure the cancer is gone. Beyond that are things like rebuilding the strength to walk. Racing? It’s a goal, but it’s way out there. “It’s one day at a time, and I’m not used to that,” she says. “I remember when they removed the catheter, I prayed I could pee on my own. And I did it. Milestones like that: peeing, taking my first steps, walking with a walker, walking with a cane, walking with just my brace, weaning myself off methadone – they’re all the little things that mean so much.” And she’s trying to bring some normality to her life, at the risk of irritating her doctors. “I’ve been to the pool a few times and the doctors said not to count what I’m doing. I’m not supposed to ‘train.’ But I did swim 1,200 yards with a pull buoy, so I was like, ‘sweet!’” The potential end to one of the finest rivalries in multisport is not lost on Whitmore or McQuaid. “Whatever else people took from the rivalry, it was passion,” McQuaid says. “We’re both really passionate about the sport, we’re specialists, we put everything into it, we’re freakin’ good at it, and we’re fighters. On the race course, it’s a claws-out fight to the death, but after the race, I love her. I’m missing her already.” Whitmore returned the sentiment. “I’ll be rooting for her – gotta keep true to the people who perfected XTERRA,” she says with a laugh. “I know she’ll race like I’m right behind her.” As Whitmore took in the scene at Temecula, she wore the custom plastic brace that helps keep her ankle and foot in line, emblazoned with that line of inspiration: Powered by God. “It’s tough to see the race, OCTOBER 2008

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but this is therapeutic for me to get out here and hang out,” she said. “These people cheered for me, so now I get to cheer for them.” She assures us there will be a comeback. “I’ll be back.” Whitmore says. “It may be as a pro, it may be as a challenged athlete – maybe both.” Whatever

it is, McQuaid says, “I wish her success, and I don’t doubt that she’s gonna do something incredible.” You can read Jamie’s blog at her Web site, jamiewhitmore.com. Fans can get in touch, help her with rising expenses and wish her well.

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catching up with

Terenzo

Bozzone By Cour tney Johnson Photos by Rober t Murphy

Terenzo Bozzone made a big splash on the professional triathlon scene in winning the Wildflower triathlon in 2006. Since then injuries, surger y and disappointing results have plagued the young Kiwi. After being overlooked for the New Zealand Olympic Triathlon Team this year, Bozzone has been concentrating on the 70.3 distance. He has returned to form with big wins at Ironman 70.3â&#x20AC;&#x2122;s Kansas, Idaho and Vineman. He is once again a force to be reckoned with.

Triathlete: What five words best describe you? Ambitious, driven, hardworking, fortunate and self-controlled, except when it comes to chocolate.

You did lots of sports growing up. What drew you to triathlon and made you stick with it? Well, I should have stuck to tennis but my hand-eye coordination was not too flash. I used to be a breaststroke swimmer at a national level. My freestyle was nothing to write home about, and it took me a while to get that up to speed for the ITU racing. To make a long story short, I perforated my eardrum wakeboarding at the age of 13 and was eventually operated on and had to stay out of the water for a while. I couldnâ&#x20AC;&#x2122;t just do nothing, so I borrowed a bike and gave duathlon a go. I had always done a bit of running and managed to finish eighth in the junior division of the high-school nationals. I just loved the variety of the sport, and when I was allowed back in the water I just naturally progressed into triathlons and have never looked back. T R I AT H L E T E M A G . C O M

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Would you have trained differently this spring if you had not been going for an Olympic spot?

Are you going to try for the 2012 London Olympics?

The Olympics are still in the back of my mind, but I am tr ying not to think about it too much this year. I do still want to represent my countr y at the Games but that is a little way down the track so I will have to see what my body tells me to do in the next couple years.

You came to New Zealand as an Italian immigrant in 1996 with your family. What does it mean to you to be a New Zealander? Coming here was a great move on my parents’ behalf for my brother and me. They have always wanted what was best for us, and the opportunities for us have been endless here. I have received some great support from a large number of people here and will always think I am a New Zealander born and bred.

Unfortunately you were left off the New Zealand Olympic Team. How has that motivated you? If anything it has changed my point of view on life. I am a lot more relaxed about things that are out of my control, and I already feel like I am going to live an extra 10 years thanks to that state of mind. It was a huge blow not making the team, especially after your whole life revolves around that one event. Yes, I do want to show the selectors and my supporters that they made the wrong decision, but at the end of the day that isn’t going to change anything. So I am going to set my goals like I always have and do everything I can to achieve those goals. 96

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If I were not going for an Olympic spot I would have focused on doing a few more miles early on this year and would have loved to race Wildflower with the same form I did in 2006. At the end of 2006, when I wasn’t running due to a knee injury I received after crashing into a car, I decided that the Olympics is what I wanted and I was going to do everything I could to put myself in the best position to win. After going in for surgery in February, I started running at the end of March and started racing ITU’s in May to earn enough points to get a start at world champs. I ended up finishing seventh. I got taken out on the bike in our first selection race and had a strong but not perfect race at our second selection race in Mooloolaba. I didn’t meet the top-five criteria so it was now up to selectors’ discretion, which did worry me a bit because there is some history and skeletons in their cupboards.

What did you learn from the experience? The biggest disappointment to me was that I didn’t feel I achieved the results I was prepared for. I had my biggest learning curve in my last two ITU’s and found some important key points that I needed to understand in order to race this type of racing well. If we had time to implement these changes things could have changed quite dramatically leading into the Games. It would have been great to be on the team with Bevin [Docherty], Kris [Gemmell] and Shane [Reed]. I have a lot of respect for them and enjoy racing alongside them. I hope that New Zealand gets the medals they were hoping for.

You have been on a recent winning streak. What do you attribute that to? I did a lot of hard work leading into the selection race for the Olympic Games and didn’t quite hit the results I knew I was capable of with the numbers I was reaching in training. I didn’t want to have to wait another two to three months before I started racing again so I just kept going. I raced XTERRA in New Zealand the week after my last ITU and then focused on Wildflower, which was a disaster. I think my body thought I was still racing standard distance because I went out a bit too hard and paid for it big time. Then the last three races, Boise, EagleMan and Kansas, my form started to show. Thank goodness. Otherwise I would probably still be racing, looking for the results I wanted. I was quite surprised that I actually made it to Kansas still alive; I had not had much time to get in any miles so my strength was a little low and I definitely felt that out there racing.

What are your plans for the rest of the season? I will be in Portland in mid-July and will stop at Vineman on the way up [Bozzone won. —Ed]. Once I settle in I will get some good base miles done and will compete at Timberman 70.3 in

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“First Endurance allows me to be at my best on race day.” – Greg Bennett

First Endurance triathlete Greg Bennett rewrote the record books several times in 2007 by winning an unprecedented five Olympic Distance races in a single year. Greg understands what it takes to win in the most challenging triathlon events in the world. That’s why he relies on the First Endurance system to help him train harder and recover faster than ever before. Shouldn’t you?

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New Hampshire, which will give me a chance to catch up with the crew from Saucony, as their head office is just around the corner. I am then heading up to Kona to hang out with the Specialized team and to see what the race is all about for future reference. Finally I will close the year with the 70.3 Championships in Clearwater in November.

I noticed no Ironmans are in your plans this year. What about in the future? That is a question that everyone wants the answer to, including me. This year I have decided to focus on the 70.3 series and try and nail Clearwater. You know what they say: “third time lucky”— and then we will have to wait and see what the future holds. I am interested in stepping up sometime, as I believe Ironman is the real triathlon. It is a huge challenge just to finish the race let alone win one. You hear about people getting a second mortgage on their house so they can train and keep up with the latest gear. For some people it is the greatest achievement of all just to finish a full Ironman. That might be me the first time around!

What is a typical training week like for you? I do a bit of swimming, biking and running most days and some Pilates three to four times per week. I do base a lot of my training around hill work and long miles. If I told you more than that I would have to kill you, but I do enjoy having people around to train with and I love showing off my country and training grounds to people who are interested. So, here is an open invitation to come and train with me over my summer. There are some good races down here over that period, plus the weather is better than anyone in the Northern Hemisphere will be experiencing from December to April.

Speaking of training—what is your favorite workout for the swim, bike and run? I don’t think there is such a thing as a favorite swim workout but if I had to choose, we do this open-water workout on Tuesday mornings through the summer and some days when the water is smooth and the sun is rising above the horizon it is the most magical place to be. Kieran Doe and I have this bike workout where we just do hill reps for hours on end. When one of us goes out alone we see if we can break the record. I think we are tied at the moment at 10, but he rides them way too quickly so I have the record for time out there. My favorite run is similar to the bike workout, but the hill is shorter and Doe Boy is way off my record; I think he gets bored too easily.

While you are trying to get through those hard workouts or relax, what are the top five songs on your iPod? My top five songs are “Fast Times in Tahoe” and “11:57” by Elemeno P, “4 Minutes” with Madonna and Justin Timberlake, “Love in the Club” by Usher and “Sexy Can I” by Ray Jay.

With all those hills and long miles you must get really hungry. What do you typically eat? Any indulgences? I try and stick to wheat- and dairy-free food as it helps me recover and feel better. It is often quite hard to be healthy when you are living on the road, so I sometimes find myself eating Subway twice a day just because it is simple. But anyone close to me knows I am like a human vacuum cleaner. I just eat anything and enjoy it all. I don’t think I have any favorites. I just like eating, period.

Where is the best place to bike?

I have to stick with New Zealand. I find there is no better place to ride than in the Waitakere Ranges as even the Pyrenees seem gentle after riding these hills.

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You have traveled the world racing and training. What is the best body of water to swim in? Thetis Lake in Victoria, B.C., because of the great squad over there, and it is amazing on the right day. Here in New Zealand we swim at Takapuna Beach in Auckland through the summer, and when the sun is rising over the horizon with a silhouette of Rangitoto Island [a dormant Volcano] it is the most magical place in the world.

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What has been your favorite place to run? From what I have seen, Portland, Oregon, seems like it has everything when it comes to running—great trails and great athletes. What else can you ask for? I ran there a couple months ago and an 80-minute run went way too quickly.

Do you travel much outside of New Zealand to train? I love home too much, so I spend as much time as I can here, which does end up making the travel [for races] expensive, but you cannot put a price on happiness. I have been over to the States twice since May and am planning another trip in July/August and then again in October/November. I have in recent years trained with Simon Whitfield and his squad out of Victoria, BC, but this year I am heading up to Portland, Oregon, where my brother Dino is on a running scholarship and I am planning on running with his team. If that doesn’t make me faster I don’t know what will.

When you are at home, where do you train, and is there anyone you usually train with? I live and base most of my training on the North Shore of Auckland. There is a great triathlon swim squad coached by Mark Bone, former New Zealand national swimming coach. The biking is the best in the world, loads of hills, not many traffic lights and as safe as it is anywhere to ride a bike. The running is much the same. You can have whatever you want: hills, flat, grass or road. I am fortunate to be able to run with my brother when

he is home as well as a friend of mine, Paul Angland, who without fail comes to every run session and pushes the pace. Kieran Doe also lives around the corner so we make sure we kill each other every now and again.

Outside of training and racing, you are a Youth Ambassador for What’s Up and have dedicated your time to other worthy causes. Tell us a bit about the charities you have helped and what is the best part about helping others? My mate Cameron Calkoen and I became associated with What’s Up several years ago and have helped to increase awareness about the charity. It is a phone line that helps the youth of New Zealand in need. We both thought it was an extremely important cause as New Zealand has one of the highest youth suicide rates in the Western world and I know families and friends that have been affected. I appeared on a reality TV show called Celebrity Treasure Island, similar to but not as extreme as Survivor, where the longer you lasted on the island the more money you raised for your charity. I made it about halfway because my hand-eye coordination wasn’t working for me in the eliminator challenge when I had to throw a blunt knife at some balloons. I am also privileged to be associated with Plumbing World, which helps out the youth at risk by putting on a charity event annually and the money raised goes towards What’s Up and similar charities. Over the past six years they have managed to raise over $600,000 in total with about $200,000 just from the event this year.

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I have just signed up with Team Darfur to help increase awareness about human rights around the world—in particular in Sudan. Also check out my page on Charity Mix [check out charitymix.com].

You have always been willing to help others and have been called one of the nicest guys in triathlon. What do you have to say to that? Thanks to whoever said that! I will have to show this to my parents and hopefully that will earn me a few more years of living at home. But out of all honesty, I owe a great deal to my parents. They have always kept my brother and me on track and brought us up with good morals. It is all thanks to them.

What are your favorite things to do outside of triathlon? Eating is a big one for me. I enjoy going out for breakfast and my favorite place at the moment is Hamic in Milford. I am also a big fan of movies, so if I weren’t a triathlete I would probably be struggling to become an actor. Sports-wise I enjoy tennis and surfing.

You have won 22 national individual titles in a variety of sports. What title has meant the most so far? Winning the junior world triathlon title here in New Zealand. There was no feeling like having a home crowd cheering you on.

Where do you see yourself in the future?

I aspire to be the Tiger Woods or Michael Jordan of triathlon, and when I succeed I hope to be able to give something to this world that has been so good to me. For now I am enjoying being a professional athlete and am not doing any study at this time. I do intend on someday finishing up my degree that I star ted in exercise physiology. After triathlon I see myself as a stay-at-home dad and family man. I would also like to catch up on some sleep and the social life I have missed out on. Who knows? If only I had a cr ystal ball.

You have mentioned wanting to be a world champion someday. Which title do you want to win next? The next title I want to win would have to be Clearwater [the Ironman 70.3 world championships in Florida]. I have learned some big lessons there the past two years and will hopefully have it right this time around. With regards to being a world champion, that is still strong in my mind, but at what distance? Wouldn’t it be cool to do the Greg Welch . . . and cover all the distances?

Who is your favorite sportsman? Michael Schumacher, as I am so envious of the speeds those guys can go. I love things happening fast. 102

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The facts and fallacies about elevating your resting metabolism By Matt F itzgerald T R I AT H L E T E M A G . C O M

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THERE IS A LOT OF TALK IN THE MEDIA AND IN THE COMMERCIAL SPHERE ABOUT THE DESIRABILITY OF “RAISING YOUR METABOLISM.” RAISING YOUR METABOLISM MEANS INCREASING THE RATE AT WHICH YOUR BODY CONSUMES ENERGY, OR “BURNS CALORIES”, AT REST. THE MORE CALORIES YOUR BODY BURNS AT REST, THE MORE CALORIES YOU CAN CONSUME IN FOOD WITHOUT GAINING WEIGHT, OR THE LESS YOU HAVE TO REDUCE YOUR CALORIE INTAKE TO LOSE WEIGHT. The concept of raising metabolism is especially appealing to overweight men and women who do not wish to exercise. Their thought process goes like this: “If I can just raise my metabolism enough, I can have the body of my dreams without exercising at all!” Ironically, though, exercise itself is the single best way to elevate the body’s resting metabolism. Triathletes are likely to see great justice in this cold, hard reality. We earn our burn. Why should couch potatoes get it for free? As triathletes, we are motivated to swim, bike and run primarily by our enjoyment of these activities and our desire to achieve personal goals, and only secondarily by vanity. A secondary motivation is still a motivation, however, and what’s more, a lean body composition is good for both appearance and performance. So it’s natural for triathletes to want to know how they can optimize their training and diet to raise their metabolism and get leaner. Keep reading: your curiosity will soon be satisfied.

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over the same period despite spending roughly 400 percent more time pedaling. Gym exercisers have pounced on results such as these (and other results showing that high-intensity intervals boost aerobic and anaerobic capacity in a far more time-efficient manner than conventional endurance training) to argue that high-intensity intervals are simply “better” than conventional endurance training and to imply that endurance athletes are fools for doing so much steady-state work. However, workout duration has a big effect on EPOC, as well, and most triathletes routinely ride and run longer than the 40 minutes that the controls in the study cited above rode at the peak of their training—not to mention, we seldom ride and run as slowly as the 60 percent of VO2max at which they rode. A study conducted by researchers at the University of New Hampshire found that a one-hour workout at 70 percent of VO2max resulted in 55 percent more EPOC than a 40-minute workout at the same intensity (which itself produced only 14 percent more EPOC than a 20-minute workout at the same intensity).

Back in the 1920s the legendary British exercise physiologist A. V. Hill first observed that the body’s rate of oxygen consumption remains elevated for some time after exercise, and that this phenomenon is indicative of a metabolic rate that, while lower than the metabolic rate during exercise itself, remains above the normal resting metabolic rate. This phenomenon has come to be known as excess post-exercise oxygen consumption (EPOC). More recent research has determined that EPOC has two phases—a strong acute phase lasting up to two hours and a weaker long-term phase lasting 24 hours or more—the sum of which accounts for 6 to 15 percent of the total caloric cost of a workout, depending on its duration and intensity. Thus, if you burn 1,000 calories during a workout you can expect to burn roughly an extra 100 calories in excess of your normal resting metabolism in the hours after the workout. Different types of workouts produce different levels of EPOC. High-intensity cardiovascular exercise (think interval sessions) result in the largest amounts of post-exercise energy consumption. Indeed, EPOC increases exponentially at exercise intensities exceeding roughly 60 percent of VO2max. Exercise scientists who performed the earliest studies on the effects of high-intensity intermittent exercise on body weight and composition were shocked by the results. A recent study from the University of New South Wales, Australia, found that women lost an average of 10.5 percent of their fat mass after 15 weeks on a three-times-a-week program of 20-minute workouts consisting of 8-second stationary bike sprints followed by 12-second passive recoveries. (Sounds easy but that’s 60 all-out sprints—a hellishly hard workout.) Subjects in a control group that performed traditional endurance workouts lost considerably less fat 106

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A WHOLE NEW EPOC

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And let’s not forget that 85 to 94 percent of the total energy cost of each workout comes during the workout itself, not through EPOC, and it’s possible to burn a lot more calories in an exhaustive moderate-intensity workout—due to its far greater duration—than in an exhaustive maximum-intensity interval workout. In a recent review of the scientific literature on EPOC and body weight management, researchers from University of South Australia concluded that “the earlier research optimism regarding an important role for … EPOC in weight loss is generally unfounded… The role of exercise in the maintenance of body mass is therefore predominantly mediated via the cumulative effect of the energy expenditure during the actual exercise.” In other words, for the purpose of getting lean, going long trumps going fast—although doing some of both is better still. The reason you would not want to perform maximumintensity interval workouts exclusively for the sake of getting as lean as possible is the same as the reason you would not want to do the same for the sake of maximizing your fitness, despite the fact that maximum-intensity interval workouts boost aerobic and anaerobic capacity in a far more time-efficient manner than conventional endurance training. Suppose we took the subjects in one of these eight-week studies comparing the effects of high-intensity interval training and steady-state aerobic training and asked them to continue doing what they were doing, and not only continue doing it, but to do more and more of it as long as they kept improving. What would happen? Well, those in the high-intensity interval group would be able to increase their volume of anaerobic training for a short while, but before long—indeed, probably right around the time they tried training every day—they would hit a wall, beyond which any additional increases would prove counterproductive.

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Meanwhile, those in the slow-and-steady group would be able to continue increasing their slow-and-steady workload, and continue getting fitter, for a long, long time. Their total training volume would be vastly greater than that of the interval doers by the time they reached their own plateau, and their performance level would be significantly better in longer performance tests, although probably still worse in shorter ones. Now let’s suppose that each group began to replace their respective core training type with the other group’s training to stimulate further improvement, again stopping when they plateaued. When all was said and done, the slow-and-steady folks would have reduced their slow-and-steady training by roughly 20 percent and added a volume of intervals equal to no more than 20 percent of the new, reduced slow-and-steady training volume. But the interval doers would have had to reduce their interval training by no less than 80 percent and added a volume of slow-and-steady training equal to perhaps 400 percent of their original interval volume. Both groups, of course, will now be training in precisely the same way: the way real-world competitive endurance athletes train, with a broad foundation of moderate-intensity “base” work and a thin layer of high-intensity training on top. The lesson of this thought experiment is that you should not increase your reliance on interval training for the sake of boosting your resting metabolism or your fitness level unless you really aren’t doing very much interval training. Many triathletes do indeed underutilize high-intensity intervals, though. One set of intervals per week in cycling and running and two to three in swimming are the right amounts. If you’re currently doing less interval training you will undoubtedly experience improvements in your body composition and performance by correcting this training imbalance, even if your training volume is slightly reduced in the process. During exercise, the amount of oxygen you consume depends not only on the intensity of your exercise but also on the amount of muscle mass you carry. Increased muscle metabolism is the cause of increased oxygen consumption during exercise, so the more muscle mass you have, the more oxygen you consume—hence, also, the more calories you burn at any given work rate. Elevated muscle metabolism is also the cause of EPOC. Consequently, the more muscle mass you carry, the more EPOC you will enjoy after workouts. It’s another example of the tendency for the fit to get fitter and the fat to get fatter. Training increases the percentage of the body’s mass that consists of muscle. This change itself increases the amount of EPOC one experiences after a workout. In other words, lean individuals get a greater post-exercise fat-burning effect than fatter individuals get from the same workout.

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This was shown in a recent study involving 250 Japanese male athletes between 16 and 21 years old. Researchers measured the EPOC of each athlete for 40 minutes after short-duration exhaustive exercise. These values were compared against measurements of body size and composition. The researchers found that differences in fat-free body mass (which is mainly muscle) accounted for 55 percent of the individual differences in EPOC. The lesson of this study is that, with respect to maximizing EPOC, it is best to be large and lean. Indeed, resting metabolism in general is highest in the most muscle-bound men and women. Of course, with respect to triathlon performance, it is best to be light and lean. Therefore I do not recommend that you replace half of your swimming, cycling and running with heavy weightlifting for the sake of maximizing EPOC! That said, many age-group triathletes could use a little more muscle than they have. Incorporating some maximumintensity swim sprints, bike power intervals, and running hill sprints into your training will increase your power in all three disciplines by conditioning your seldom-used fast-twitch muscle fibers. In addition, incorporating a small amount of strength training into your weekly regimen will further enhance your sport-specific power and reduce your injury risk by improving the stability of your joints. A slight increase in muscle mass will also result from these changes. This will increase your EPOC levels after workouts and also elevate your resting metabolism outside of EPOC, as it takes 30 to 50 food calories per day to maintain a pound of muscle.

THE PROTEIN FACTOR They say you have to spend money to make money. Similarly, your body has to burn calories to digest and absorb food calories. Scientists refer to calories burned during digestion and absorption as dietary induced thermogenesis (DIT), because they produce body heat. The “thermic effect” of different foods and nutrients can be estimated by recording subtle changes in body temperature after eating. It so happens that protein has about twice the thermic effect of carbohydrates and about triple the thermic effect of fat, meaning protein calories are more likely than fat or carbohydrate calories to be transformed into body heat instead of body fat. This was shown in a recent study conducted by researchers at the University of Arizona. A group of young, healthy women were fed two sets of diets. The first diet was high in protein and the second was high in carbohydrate, while both were low in fat. The thermic effect of the highprotein diet was found to be 100 percent greater than that of the high-carbohydrate diet. Dietary induced thermogenesis accounts for only a tiny percentage of the body’s daily energy expenditure, however. You won’t raise your resting metabolism significantly by switching to a high-protein diet. But increasing your protein intake will help you preserve calorie-guzzling muscle mass during any period when you reduce your overall calorie intake for the sake of shedding excess body fat. In one recent study, 158 obese men and women were placed on a diet that contained 500 fewer calories per day than their normal diet. Half of the subjects consumed a whey protein supplement daily before breakfast and again before dinner. The remaining subjects consumed a non-protein supplement of equal calories. The study period lasted 12 weeks. Body weight and anthropometric measurements were recorded every four weeks. 110

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Members of both groups lost a significant amount of body weight. Those consuming the whey protein supplement lost slightly more weight, on average, but the difference was not statistically significant. However, members of the whey protein group lost significantly more body fat than controls (6.18 vs. 3.56 lbs) and lost significantly less muscle mass (2.35 vs. 5.3 lbs). The problem with high-protein diets is that they may not be very well suited to support endurance performance. Very little research on the effects of high-protein intake on endurance performance has been done, but in one short-term study, New Zealand researchers found that cycling time trial performance was significantly impaired after seven days on a high-protein diet. The average American is already on a moderately high-protein diet. A 10percent protein diet is adequate to meet the needs of endurance athletes and non-athletes alike. The average American gets 18 percent of his or her calories from protein. So instead of increasing your protein intake, concentrate on making sure you consume some of your daily protein within an hour after completing each workout. Research has shown that dietary protein is most efficiently used to synthesize new muscle tissue when consumed after exercise, and that over time athletes build more muscle and lose more fat when they routinely consume protein after exercise than when they do not, even if total daily protein consumption is held equal.

A BIG BREAKFAST Another dietary tactic that increases resting metabolism slightly is eating more of one’s daily calorie allotment before noon and fewer calories after noon. That’s because dietary induced thermogenesis is higher in the morning than in the evening. This was shown in a study published in the American Journal of Clinical Nutrition, in which volunteers were given an identical 544-calorie meal at one of three times. In subjects fed at 9 am, DIT increased by 16 percent; in those fed at 5 pm, DIT increased by 13.5 percent; and in those fed at 1 am, TEF increased by only 11 percent. So it’s clear that we burn more calories in the morning. To take advantage of this phenomenon, do a little calorie counting and modify your typical meal menus to 112

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ensure that your breakfast has more calories than your lunch, and your lunch has more calories than your dinner. This is precisely the opposite of how most of us eat, so be prepared for a major overhaul. Use food labels and resources such as www.nutritiondata.com to get accurate calorie counts.

SUPPLEMENTAL MEANS There are many diet supplements that purport to raise resting metabolism and burn off excess body fat. Most of them do not work at all or have such a small effect on the metabolic rate that they’re really not worth the distraction from better ways to get the job done. Caffeine and green tea extract are on this list. So is conjugated linoleic acid (CLA), a type of fat that is found in trace amounts in some meats and dairy foods. It showed promise as a thermogenic fat reducer in early animal studies, but more recent human studies have failed to duplicate such results.

DON’T BLAME YOUR GENES Men and women who struggle to control their weight often blame their genes for giving them a slow metabolism. It is true that the metabolic rate is largely genetically determined. However, lifestyle trumps genetic inheritance—in fact, lifestyle largely controls how your metabolism-regulating genes express themselves. For example, Finish researchers recently compared “discordant” identical twins (one obese, one non-obese) and “concordant” identical twins (both nonobese) and found that, while both twins in the pairs with one obese member were more likely to have certain genes that slowed metabolism, these genes were significantly less active in the non-obese member of the discordant pairs, who tended to have a much higher fitness level. Exercise switches of some of the genes that want to make you fat, making it almost as though we had not inherited these genes in the first place. One of the best things you can do to increase your resting metabolism and achieve a lean body composition is to be a triathlete. As a triathlete, you can further increase your resting metabolism by regularly engaging in high-intensity interval training and strength training, by consuming protein after workouts, and by eating a large breakfast, a medium-size lunch and a smallish dinner. But leave the fat-burning supplements alone. T R I AT H L E T E M A G . C O M

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DEAR COACH

IN ENGLISH

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John Segesta/johnsegesta.com

[The late Jumbo Elliott] legendary track coach

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Robert Murphy/bluecreekphotography.com

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ON THE RUN

SPEED LAB

TRAINING FEATURE

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World Class (International Pro) Exceptional (Domestic Pro)

Cycling fitness is not a single, uniform phenomenon. There are various components of cycling fitness: namely, raw endurance (or the ability to ride far at a moderate to moderately fast pace), lactate threshold (the ability to sustain a high power output for a relatively prolonged period of time), intensive endurance (the ability to resist fatigue at power levels exceeding your threshold power), and speed (the ability to ride very fast over short distances)—and the relative proportions of each component that you need depends on what type of racing you do. The specific type of fitness you desire as a triathlete is time trialing fitness, or the ability to ride for a prolonged period of time at a steady, high intensity. If you are a sprint triathlete, your time trialing fitness needs to include more speed than endurance. If you’re a longdistance triathlete, your time trialing fitness needs to include more endurance than speed. But regardless of your specialty, you need a high level of threshold fitness. A weakness is a component of your cycling fitness that is lower than it should be relative to your race goals and/or that inhibits the development of your overall cycling fitness. A very effective way to identify a weakness in your cycling fitness is to analyze your power profile. Developed by Hunter Allen and Andrew Coggan, a power profile is a comparison of your power output in maximum efforts lasting 5 seconds, 1 minute, 5 minutes and 20 minutes. Power profiling is especially easy to do with the performance management tools available at Training Peaks (www.trainingpeaks.com), which can be set to show your “best” 5-second, 1-minute, 5-minute and 20-minute power outputs from recent training. Thus by using this feature you can create a power profile without doing any formal test workouts, provided your normal training includes maximum efforts spanning all of these durations. To complete the process, divide your best recent average power output over each of these durations by your weight in kilograms and then find your watts-per-kilogram score for each duration in the table below. (Note that “FT” stands for functional threshold, which is equivalent to your 20-minute power— and which I’ll say more about below.) You should find that all of them are at close to the same level, although it’s unlikely that they will all be at exactly the same level. Different types of cyclists tend to have different power profiles. Strong time trial specialists have an upward-sloping power profile, with their 5second watts/kg at the lowest level and their 20-minute watts/kg at the highest. Again, triathlon cycling is time trial cycling, so your power profile should fit this pattern. A 20-minute power score that is lower than any of your other scores may indicate that you need to do more thresholdintensity training. However, if you are a natural sprinter, your 5second and/or 1-minute power scores may always be your best no matter how you train, so don’t let your training become too lopsided in the direction of threshold training. A score in any column that is three or more levels below another indicates a weakness that is very likely limiting your overall cycling fitness. If you spot such an outlier, increase your training at that intensity to address that weakness.

Excellent (Cat. 1)

By Matt F itzgerald

Very Good (Cat. 2)

What’s Your Power Profile?

Maximal power output (in W/kg)

Good (Cat. 3)

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Moderate (Cat. 4)

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Fair (Cat. 5)

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5s 24.04 23.77 23.50 23.22 22.95 22.68 22.41 22.14 21.86 21.59 21.32 21.05 20.78 20.51 20.23 19.96 19.69 19.42 19.15 18.87 18.60 18.33 18.06 17.79 17.51 17.24 16.97 16.70 16.43 16.15 15.88 15.61 15.34 15.07 14.79 14.52 14.25 13.98 13.71 13.44 13.16 12.89 12.62 12.35 12.08 11.80 11.53 11.26 10.99 10.72 10.44 10.17

MEN

1 min 11.50 11.39 11.27 11.16 11.04 10.93 10.81 10.70 10.58 10.47 10.35 10.24 10.12 10.01 9.89 9.78 9.66 9.55 9.43 9.32 9.20 9.09 8.97 8.86 8.74 8.63 8.51 8.40 8.28 8.17 8.05 7.94 7.82 7.71 7.59 7.48 7.36 7.25 7.13 7.02 6.90 6.79 6.67 6.56 6.44 6.33 6.21 6.10 5.99 5.87 5.76 5.64

5 min 7.60 7.50 7.39 7.29 7.19 7.08 6.98 6.88 6.77 6.67 6.57 6.46 6.36 6.26 6.15 6.05 5.95 5.84 5.74 5.64 5.53 5.43 5.33 5.22 5.12 5.01 4.91 4.81 4.70 4.60 4.50 4.39 4.29 4.19 4.08 3.98 3.88 3.77 3.67 3.57 3.46 3.36 3.26 3.15 3.05 2.95 2.84 2.74 2.64 2.53 2.43 2.33

FT 6.40 6.31 6.22 6.13 6.04 5.96 5.87 5.78 5.69 5.60 5.51 5.42 5.33 5.24 5.15 5.07 4.98 4.89 4.80 4.71 4.62 4.53 4.44 4.35 4.27 4.18 4.09 4.00 3.91 3.82 3.73 3.64 3.55 3.47 3.38 3.29 3.20 3.11 3.02 2.93 2.84 2.75 2.66 2.58 2.49 2.40 2.31 2.22 2.13 2.04 1.95 1.86

5s 19.42 19.20 18.99 18.77 18.56 18.34 18.13 17.91 17.70 17.48 17.26 17.05 16.83 16.62 16.40 16.19 15.97 15.76 15.54 15.32 15.11 14.89 14.68 14.46 14.25 14.03 13.82 13.60 13.39 13.17 12.95 12.74 12.52 12.31 12.09 11.88 11.66 11.45 11.23 11.01 10.80 10.58 10.37 10.15 9.94 9.72 9.51 9.29 9.07 8.86 8.64 8.43

WOMEN

1 min 9.29 9.20 9.11 9.02 8.93 8.84 8.75 8.66 8.56 8.47 8.38 8.29 8.20 8.11 8.02 7.93 7.84 7.75 7.66 7.57 7.48 7.39 7.30 7.21 7.11 7.02 6.93 6.84 6.75 6.66 6.57 6.48 6.39 6.30 6.21 6.12 6.03 5.94 5.85 5.76 5.66 5.57 5.48 5.39 5.30 5.21 5.12 5.03 4.94 4.85 4.76 4.67

5 min 6.61 6.52 6.42 6.33 6.24 6.15 6.05 5.96 5.87 5.78 5.68 5.59 5.50 5.41 5.31 5.22 5.13 5.04 4.94 4.85 4.76 4.67 4.57 4.48 4.39 4.30 4.20 4.11 4.02 3.93 3.83 3.74 3.65 3.56 3.46 3.37 3.28 3.19 3.09 3.00 2.91 2.82 2.72 2.63 2.54 2.45 2.35 2.26 2.17 2.07 1.98 1.89

FT 5.69 5.61 5.53 5.44 5.36 5.28 5.20 5.12 5.03 4.95 4.87 4.79 4.70 4.62 4.54 4.46 4.38 4.29 4.21 4.13 4.05 3.97 3.88 3.80 3.72 3.64 3.55 3.47 3.39 3.31 3.23 3.14 3.06 2.98 2.90 2.82 2.73 2.65 2.57 2.49 2.40 2.32 2.24 2.16 2.08 1.99 1.91 1.83 1.75 1.67 1.58 1.50

Table reprinted with permission from Training and Racing with a Power Meter, by Hunter Allen and Andrew Coggan, PhD (VeloPress, 2006)

Training effectively to improve your power profile requires that you know how to target the various components of cycling fitness in workouts. This, in turn, requires that you establish appropriate power targets for the various workout types. Allen and Coggan recommend that cyclists and triathletes use a 20minute max test to establish their power zones. After a thorough warm-up, ride for 20 minutes as hard as you can. Be sure to pace yourself so that you’re not fading in the final minutes of the test.

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For more information call us at 1-800-880-SWIM ext: 6320 or visit our website at www.fastlanepool.com/6320 118

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POWER-BASED TRAINING LEVELS After cooling down, find your power average for the 20-minute maximum effort. Next, use this number, a calculator and the table to the right to calculate your target power range for each of seven training-intensity levels. The table is adapted from the Training Peaks Web site. The righthand column provides an example based on a hypothetical athlete who averages 260 watts in the 20-minute max test. Note that power is not needed as a guide to training at Level 7 (neuromuscular power) intensity because it corresponds to absolute maximum pedaling efforts that one can maintain for only a few seconds.

Target Power Range (as % of avg. watts in 20:00 max test)

Example (based on 260 watts avg. power in 20:00 max test)

Level

Name

Active Recovery

<55%

<143

Endurance

56-75%

144-195

Tempo

76-90%

196-234

Lactate Threshold

91-105%

235-273

VO2max Anaerobic Capacity

106-120%

274-312

>121%

>313

Neuromuscular Power

N/A

Once you’ve worked out your target power ranges, use them during all of your cycling workouts, each of which should aim at one or two specific intensity levels. Use the endurance and tempo zones to develop raw endurance. Use the tempo and lactatethreshold zones to develop your lactate threshold. Use the VO2 max, anaerobic capacity and neuromuscular power zones to improve your speed. Finally, use the active-recovery zone in easy recovery workouts following hard speed-building workouts. Don’t be a slave to the numbers, however. If the target range is too hard on a given day, go a little easier, and if it’s too easy, go a little harder. When the target power zones become consistently too easy, do another 20-minute max test to establish new zones.

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DEAR COACH

Don’t blow up By Roch Frey and Paul Huddle DEAR COACHES, In my first sprint triathlon I started too fast and couldn’t keep up the speed till the end. Now I need a good strategy. Biking at anaerobic threshold heart rate is difficult because my heart rate is drifting. I also believe that my anaerobic threshold is constantly shifting. Starting comfortable and then speeding up gradually seems attractive, but what is comfortable and what is too comfortable (too slow)? I believe it’s important to finish strong. What options do I have? Thanks, Robert

ROBERT,

Options? We’ll, it’s pretty simple. You can race or not race. You can go hard or go easy. You can exert yourself with such intensity that you involuntarily projectile vomit the contents of your stomach or you can dawdle along at a pace that allows you to attempt to eat back your entry fee at the aid stations. It’s up to you. From the sound of it you want to sustain the best possible pace over the course of the entire event without slowing and, if possible, even get faster throughout. This refers to a pacing strategy known as “negative splitting” or “descending”. In other words, the second half (or split) is faster than (or descends from) the first. The difficulty comes in knowing exactly how hard/easy to start so that you’re maximizing your speed without risking the embarrassment of slowing to a crawl in front of your peers and whatever family, friends, and/or strangers happen to be present. Granted, no one really cares but it sure feels like everyone is watching in horror as you experience the helpless feeling of the dreaded lactate implosion in the public arena of a race. Another option is to “even split” your race. This means holding the same pace throughout. This doesn’t mean that your effort doesn’t get harder as the race goes on but, if you do it right, your pace will remain the same for the second half and you’ll cross the finish line on empty. It’s interesting to note that the majority of personal bests, national records and even world records for endurance events across sport disciplines are attained using one of the above pacing strategies. The final option is known as “positive splitting” or “ascending”. While not nearly as effective, this is still the most popular “strategy” employed by new and even seasoned endurance athletes. No one will ever admit it but this is what we all do the first, second, and sometimes even the 10th time we race. It’s not that we can’t learn or that we don’t comprehend what the hard statistics tell us. It’s difficult to overcome human nature – even more so under competitive conditions and, if you’re male, well, forget it. If you’re male, you’re not going to learn how to pace for years – if ever. If you do, it will be by accident or old age. Why? Gender aside, two reasons: experience and, well, human nature. It’s almost impossible to execute a realistic pacing strategy without experience. Even with experience the smartest and most mature among us still stand a 90 percent chance of taking on the first five to 10-minutes of a given event 120

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(especially an event lasting three hours or less) at a completely and utterly unrealistic pace relative to our proven abilities. This is where training and prior race experience come into play. We’re not sure why but, for some reason, many athletes unreasonably believe that the presence of start and finish lines will render them unaffected by their own physiological limitations. Call it over confidence. Call it hubris. Call it whatever you want. If a scientist did a study, they’d call it “Start Command Induced Nincompoopia” or “Competitive Arena Moronism” or the dreaded “Race Cannon Lobotomy”. We’ve witnessed it for well over 20 years and, while it can be very frustrating from a coaching perspective, it’s still one of the most entertaining aspects of endurance sport. Let’s face it: as participants and educated fans of endurance sport, we find that there’s nothing quite as visually gripping as an athlete fading against his or her will. That’s what makes physically blowing up such great media. You could argue that our sport was launched on the shoulders (knees?) of Julie Moss’s legendary meltdown in the ’82 Hawaiian Ironman. Pacing, no doubt, played a role in that epic fade – along with nutrition, hydration and electrolyte status. For most of us, however, it’s simply a case of going harder than we’re prepared (read: trained) to go. Go to your next local 5km running race and station yourself at the 1.25- to 1.5-mile mark with a lawn chair, refreshments, and a camera. This is where you’ll witness some great action. No, it’s not quite the mount line at the bike exit of a triathlon but, for running, it’s top-notch comedy and drama all rolled into one. You’ll see the 10-year-old boy who’s trying to beat his mom, the 19-year-old male college freshman who doesn’t want to be beaten by a girl (even if the “girl” is world-class and has a 15:00 best for the distance) and, of course, the 40-something triathlon coach whose brain has achieved time travel and gone back 20 years – without his body. Each one of these individuals (and many others) will transform before your eyes from effortless gazelle to gasping hippo in the space of about 100 meters or less. It’s never funny when you’re the hippo but, from a spectator’s point of view, it’s easily as good as people-watching at LaGuardia and way better than a Major League Baseball game that has no bench-clearing brawl. This brings us to your reference of “shifting” anaerobic threshold (AT). Let’s get one thing straight: while your AT heart rate might change significantly based on your level of fitness over the course of months or years, it’s not going to change on one day in a given event. What we believe you meant to say is that your perceived effort is shifting. We think you’re making reference to the sudden onset of pain and suffering caused by effort that is too high for your body’s ability to handle it. It sounds like you reached and passed your AT – that point where your body’s production of lactic acid overwhelms its ability to process this much-maligned fuel source. Anyone who’s ever experienced this sensation knows it can be a very uncomfortable place to be. Those who are trained and experienced, however, can dial into their AT level – right at that level where lactic acid production is matched by the body’s capacity to metabolize it – and remain there for the entire race. This level could never be described as comfortable but, for a trained individual, it’s certainly sustainable. Remember the first time you ran a mile for time? What was your first 400 or quarter-mile split? 75 seconds? What was the final time? 10 minutes? If you do the math, you can see that you started out at 5-minute-mile pace (75-seconds per quarter-mile) and then averaged just under 12-minute-mile pace over the

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DEAR COACH remaining three laps. What happened? Well, it seems that the physiological cost of higherintensity activity doesn’t immediately register symptomatically, so we’re lulled into a false sense of our abilities. The truth of our fitness doesn’t become fully realized until it’s too late and we’re reduced to a heaving mass of organic matter that, despite our relentlessly increasing effort/breathing/pain levels, exponentially degenerates toward a spastic rendition of what once resembled running. It’s not pretty. So what can you do? Allow us to remind you of the beautiful concept of training specificity. If you want to become proficient at the sprint distance, you need to train your three core disciplines at the same relative durations and intensities and, of course, insert the necessary recovery to make the adaptation to this level. With this training comes the invaluable experience of learning to equate your perception of effort to heart rate (if you use a heart rate monitor) and to training speed and to the basic rhythm of the given activities. Athletes who are able to master their own effort over time and distance will maximize their potential for the given discipline and avoid the searing pain and embarrassment of being caught far beyond their bodies’ ability to sustain the pace their minds ordered at the drive-thru window. It will still hurt to be sure, but it’s a suffering that you’re in control of (sort of) and are dispensing over the given distance. Not interested in training? OK, how about just racing? You don’t have a heart monitor or power meter? No problem. Go race. Have you ever heard someone talk about racing themselves into shape? Try it. Get in as many sprint or Olympic-distance races as you can. For these distances, there is no more honest way to find out what effort you can sustain from swim to bike and then bike to run than to race. It’s interesting to note how the pain changes from one race to the next. It’s not that it’s not hard the second, third, and 10th time around, but it certainly becomes more tolerable. The bottom line is that there is no magic formula here. Yes, it is ideal if you can build your effort throughout a race or, better yet, hold one steady pace/effort. In theory you should be able to hold an effort that is very close to or even slightly above your AT during a sprint race, but this requires getting accustomed to the pain and only comes with race experience. Our favorite cliché is, “There is no better training than racing.” This includes non-triathlon races such as your local swimming, cycling and running events. Racing to your potential is about OCTOBER 2008

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learning to sustain the best possible speed over the duration of the event. “Learning to sustain” is a nice way to say “learning to suffer”, which is a vital aptitude for endurance racing and especially critical at the shorter distances. Provided you can avoid the well-documented pacing disability,

TRAINING

“Event Initiated Imbecility”, you’ll do just fine. Race on! Roch and Paul

Send your questions to: info@multisports.com

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IN ENGLISH find them beneficial, but not on race day. Sure, they work to reduce swelling and enhance circulation but they have no place on race day unless your main goal is to look like a complete jerk running down Alii Drive in knee highs and a euro thong. To say nothing of the completely ridiculous postrace tan lines. Also do not wear the color white. This point is totally incontestable, so all I have to say is that if you are going to go there with your trisuit, make certain there is a doubleply where it counts most. This next one in particular annoys me: too much junk on the top tube. Way back in the day I was a roadie, and though I am proud to say I am a triathlete, this still bothers me. I like a “clean deck” on a bike. I do not like a ton of clutter on the handlebars and top tube. It rattles, weighs a lot and doesn’t look cool. Do not get me wrong: The last thing I would want is someone doing an Ironman with no fuel just for the sake of having a cool-looking bike (although that would be epic). But all too often I see the bikes back in T2 and they still have half the stuff on the top tube that was there at the beginning of the ride. Really, there is no need to have a 7-Eleven on the top tube. Just take what you need. You should have a good idea of what nutritional needs you will have on the bike segment of an Ironman race through meticulous practice and planning in your triathlon program. Besides, when I go back into transition to get my gear I do not want to have to fight through the flock of gulls feeding off your bike. I was hoping to also comment on Ironman tattoos, but I decided that may be too touchy a subject. So on that note keep them small, tasteful and limited to one. Well, I guess I commented on them after all. What I am hoping to see this year is someone pulling off the full bike-to-run race suit change. I know it was done in the past with Mark Allen and Dave Scott changing over into run gear with light singlets and run shorts. It looks awesome, must feel great and nothing says I am ready for a smoking marathon like the full changeover. It would have a devastating effect on your competitors. I do not want to take anything away from the trisuits on the market. They are awesome now. Chafe-resistant (mostly), made from breathable materials, fast and cool-looking. But how cool would it be to run in Kona in run kit! I will be down there high-fiving those rocking it old-school style. What can we learn from all this? Not a whole lot, but just remember I am looking out for you and want to make sure no one is heading out on race day to embarrass themselves. So, until next time, be cool and look cool.

Style Do’s and Don’ts By Cliff English

As triathletes we seem to have garnered a bad rap for our fashion and style in sport. As I leaf through Bob Babbitt’s volume commemorating 30th anniversary of the Ironman world championships I would have to say I do not see where we could have possibly gotten that reputation from. All kidding aside, I suppose we have raised the bar for fashion disasters. I mean, come on: white mesh duathlon shorts? Some sort of compromise must be possible. A happy medium needs to be achieved between functionality, fashion and the desire to be “edgy,” which is widespread our sport. I make these statements as a reformed culprit, and I have photos to prove it (or at least I did, until I burned them). I hope everyone will take this as just good fun and know that I am looking out for you! Why do I bring up this issue now? Perhaps it is because I have stood on the sidelines for too long and need to express my views. Partly that but also because our crown jewel of races, the biggest of them all , the Hawaii Ironman, is just around the corner and I am hoping to help a few triathletes avoid committing some fashion crimes in front of the world. My first recommendation for an item not to wear in Kona is compression socks. I know I am not alone in my distaste for them. Wear them for travel, recovery and even training if you 122

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Cliff English is a high-performance triathlon coach who has coached athletes to top finishes at the ITU World Championships, ITU world cups, IM Kona, Clearwater 70.3, Chicago, Wildflower and many other events. He has been Samantha McGlone’s personal coach since 1999.

Courtesy of Cliff English

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TECH SUPPORT sure listed on a tire. Even if a tire’s maximum range is much higher, 100-130 psi is an optimal pressure for most performance road tires. Lighter riders (under 140 lbs) usually do better on the low end of this range and heavier riders (over 170 lbs) do better toward the higher end. How can rolling resistance decrease with moderate tire pressure compared to over-inflation? More than absolute pressure, tire rolling resistance is about consistency of the contact patch between the tire and the road. An over-inflated tire skips and “point loads” over surface imperfections in the road, and when it does so the tire casing deforms more and contact between the road and tire becomes less consistent. This, in turn, increases rolling resistance. Second, the road tubeless tire design brings road bike tire technology into the modern era. Road tubeless works on the same proven tubeless tire principles that performance motorcycle, car and mountain bike tires have used for years. A Road tubeless system uses a specially configured carbon fiber/rubber bead, in combination with a matching rim shape, to create an air-tight seal and eliminate the need for a tube. The end result is the best riding tire system I have had the pleasure of riding. Some common questions and answers regarding road tubeless tires are as follows:

Significant enhancement in comfort and vibration damping. When you lower rolling resistance and tire pressure simultaneously, wheels ride better. Excellent handling and traction characteristics. The casing on a tubeless tire provides excellent consistency of contact with the road and little deformation under load. The elimination of pinch flats, even when riding with only 80 psi on rough dirt with a road tire. Low rolling resistance. When a friction layer (like a tube or tubular glue) is eliminated, lower rolling resistance results. Like a well glued tubular, road tubeless tires are very unlikely to roll off the rim in the event of a high-speed puncture. They hold air longer than average and require less re-inflation. Easy repair. In the event of a flat, a standard clincher tube can be used in a road tubeless tire. Also, much like a car tire, a sliced tubeless tire can often be “plugged” and resealed again if damaged. “Are road tubeless tires difficult to install?”

DEAR TECH SUPPORT, The group I ride with has been debating whether a higher or a lower tire pressure minimizes rolling resistance. What’s the answer? Also, one of us has “gone tubeless” and is raving about the ride. What I want to know is whether it’s hype or a real performance enhancer for us middle-of-the-packers? Chris F., via email

DEAR CHRIS,

First, while the maximum listed pressure on some tubular tires can be around 200 psi., you will only increase rolling resistance, and the likelihood you will need to find a good chiropractor, by filling them to this level. While super high tire pressure may work well on a velvety smooth velodrome, even a freshly paved road does not even remotely approach this level of smoothness and thus tire pressure should be adjusted accordingly. You should never exceed the maximum recommended pres124

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Road Tubeless tires fit on the rim looser than many clincher tires and frequently do not even require a tire lever. If you do use a tire lever, a tubeless compatible one is recommended so that you do not damage the tire bead. Anyone who is comfortable doing general maintenance on his or her bike should find the process reasonably straightforward. Road tubeless tires install best when liquid tire sealant is used in conjunction with a quick burst of air from a compressor or CO2 cartridge to catch and seal the bead of the tire to the rim firmly and quickly. “Which tires and wheels work with road tubeless tires and what do they cost?”

There is currently one tire – the Hutchinson Fusion 2 Tubeless – that offers the unique carbon/rubber tire bead matrix that can seal with a rim adequately to hold air. Luckily, the Fusion 2 Tubeless is a very well thought-out and strong-performing tire.

Don Karle

“What are the benefits of road tubeless tires compared to traditional clincher and tubular tire designs?”

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TECH SUPPORT

When it comes to wheels, things get a little more complicated. The only officially approved road tubeless wheel on the market is Shimano’s Dura Ace level 7850-SL. The rim on the 7850SL has a bead and outer rim wall/valve that is designed to directly match up with the Fusion 2 Tubeless tire ideally. This being said, companies such as Stan’s No Tubes have researched using Hutchinson Fusion 2 Tubeless tires with a number of rim combinations and concluded that most any standard clincher rim can be reliably adapted to road tubeless with one of their rim sealing kits. Wheels with sealed outer rim walls, including Mavic’s venerable Ksyrium and R-SYS, do not even require the use of a special rim tape to convert; a special valve and some sealant are all that is needed. A step-by-step instructional video on road tubeless installation and conversion can be found at www.notubes.com/movie_road.php. Tubeless conversion kits run $30-$70, depending on the wheel. Hutchinson Fusion 2 Tubeless tires are under $70 each, similar to a high-quality clincher and ultra light tube. “Aren’t road tubeless tires heavy?”

No. While not the absolute lightest tire design, a Hutchinson Fusion 2 Tubeless is a competitively weighted tire at 290 grams (only about 20 grams more than a lightweight clincher and ultra light tube). With time, tubeless may even become lighter as the Fusion 2 Tubeless tire is the first generation of tubeless design while clincher and tubular tires are decades into their evolution. “If the tubeless concept has been around for a while and

works so well, why isn’t everyone using road tubeless?”

A number of tire companies originally competed to create the road tubeless tire standard. When Hutchinson’s design won, many other companies decided that instead of adopting the standard, they would simply not produce anything. This would increase the likelihood that the road tubeless concept would not gain much consumer momentum and would thus gather dust until Hutchinson’s patent expired. Also, road tubeless tires, with their exceptionally smooth ride, will make some riders automatically assume that a firmer feeling clincher or tubular is faster. As long as “feels faster” wins out over “is faster”, many riders will shy away from new technology and many manufacturers will continue down the road they always have ridden. Road tubeless tires are well worth consideration by any cyclist or triathlete who is looking for an improvement over high-performance clincher tires. Regardless of how short or how long your rides or events are, road tubeless tires are an affordable technology that works. Ride hard and smart. Ian Ian Buchanan is co-owner of Fit Werx. Fit Werx has locations in Waitsfield, VT and Peabody, MA and offers cycling and triathlon products, specialty bicycle fitting and analysis services, consultation, and technology research. Fit Werx can be reached in VT at (802)496-7570, in MA at (978)532-7348 or through the Web at www.fitwerx.com.

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ON THE RUN

Beating Runner’s Knee By Matt F itzgerald

Patellofemoral pain syndrome—-otherwise known as anterior knee pain and runner’s knee—is the most common running injury, accounting for roughly 20 percent of all running injuries. The main symptom is pain below the kneecap that is generally mild at first and experienced only during running but becomes progressively more intense during running and also increasingly felt at rest if training continues. Many theories about the nature of the damage underlying the pain have come and gone. The reason behind this revolving door of proposed etiologies is that, unlike other injuries such as knee meniscus damage, there is no obvious structural abnormality associated with PFPS, whether the joined is examined by x-ray, MRI or surgical arthroscope. Recently this reality has led orthopedists to formulate a new view of PFPS in which pain itself—or, more specifically, chronic stimulation of pain nerves in the knee—is understood as the essence of the injury. Any of a number of varieties of relatively minor tissue degradation, such as inflammation of the synovium, a pouch that contains the knee’s lubricating fluid, may underlie this nerve stimulation. But because these breakdowns are relatively minor and hard to identify, they need not be targeted. It’s the pain itself that must be targeted. How do you target the pain? First, you avoid doing anything, including running, that causes the knee to hurt, but you also do as much running as you can do pain-free. This approach will enable the damaged tissues to restore homeostasis (or their natural equilibrium state of breakdown and regeneration) while keeping the knee well-adapted to the stress of running. Many runners with PFPS can do some pain-free running. You might find that you can run for a certain duration (say, 20 minutes) and no longer without pain. In this case, run only that far until your limit increases. Or you might find that you can run every other day, but not every day, without pain. Then run every other day for a while. After a few weeks, try a test run 24 hours after a previous run to see whether the limit remains. Continue to increase your running gradually back toward pre-injury levels as comfort allows, reversing this process briefly whenever soreness emerges anew. Where there is pain there is almost always inflammation. Taking a non-steroidal anti-inflammatory medication such as ibuprofen according to label directions and placing an ice pack 128

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on your knee for 10 minutes at a time, three times a day, may accelerate the resolution of this inflammation. Consider whether poor shoe selection, biomechanical factors, and/or muscle weakness might have contributed to your injury. Weakness in the hip abductors and hip external rotators is often seen in PFPS sufferers. In runners whose hip stabilizers are weak, the thigh tends to rotate internally as the foot comes into contact with the ground. This is a compensatory movement that is performed unconsciously to enable other muscles to take up the slack of stabilizing the pelvis. But the slack is not entirely picked up by these other muscles, and consequently the pelvis tilts laterally toward the ground on the side of the unsupported leg. The thigh tilts with it, like a falling tower, while the lower leg remains upright, pinching the knee between them. It is likely that this pinching effect, as well as the twisted (or “knock-kneed”) position of the thigh relative to the knee when it absorbs impact forces, causes damage to occur within the joint. If you are a knock-kneed runner, train yourself to actively contract the muscles on the outside of your hips when you run to keep your pelvis level and keep those thighs in their natural, neutral alignment. It is possible that pronounced heel striking, or overstriding, also increases the risk for PFPS. While this link has not been shown directly, studies have demonstrated that runners who experience excessive impact shock are more likely to develop PFPS, and that heel strikers experience greater impact shock than heel strikers. So if you are a pronounced heel striker and you have PFPS, train yourself to shorten your stride and land your foot flat underneath your hips instead of heel-first out in front of your body. If reducing impact shock is an effective means of reducing the risk for PFPS, then switching to running shoes that reduce impact shock may also protect the knees. The problem is that research on the relationship between shoe cushioning and impact shock has produced muddled results. Some studies have found that impact forces are actually greater in running shoes with softer cushioning due to unconscious stride changes that are made in different shoes. However, it has been suggested that such counterintuitive results may have been caused by inadequate measurement techniques. At least one recent study provides evidence that added shoe cushioning reduces specific impact variables that are now seen as the best indicators of injury risk—namely, peak loading rate (the abruptness of impact) and tibial acceleration rate (or the rate at which the lower leg approaches the ground). However, it still seems to be the case that interaction between the specific shoe and the individual runner has a major effect on impact characteristics, such that the right level of cushioning is different for each runner and it’s impossible to predict the level that is right for any single runner. Since you can’t undergo comprehensive impact testing when shopping for running shoes, how do you select the shoe with the right amount of cushioning to minimize your risk of developing PFPS and other injuries? Some research indicates that comfort is a fairly reliable guide. Subjective assessments of comfort coupled with on-the-road experience are even better. To begin, buy and wear the most comfortable shoe you can find. If it keeps you injury-free, buy another pair . If you do get injured in that shoe, try a different shoe with a little more or less cushioning that is also very comfortable. Keep experimenting with different shoes until you find your optimal shoe type (but keep in mind that even the optimal shoe will not prevent all injuries).

Don Karle

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SPEED LAB

Carbs are more important than fat after exercise, and the best way to improve your ability to exercise in the heat is to exercise in the heat

DEAR SPEED LAB, What is the most appropriate strategy for an athlete to acclimate to hot weather? How do our bodies adjust to a hot environment? Regards Marcus Gilg Charlotte, NC

DEAR SPEED LAB: I am interested in learning more about the interaction between diet and recovery from either training or racing. Specifically, I would like to know how important consuming carbohydrates is compared to fat intake. Thanks, David Turner, Cincinnati, OH.

DEAR DAVID,

Thanks for the interesting question. Early studies on postexercise glycogen resynthesis suggested that the optimum amount of carbohydrate to consume after exercise is about 1 g/kg body weight, beginning immediately after exercise and continuing at two-hour intervals until the next meal. Carbohydrates that stimulate a large insulin response, as a consequence of increased blood glucose concentration (high glycemic index carbohydrates), are preferable to those that evoke only a low glycemic response. When the recovery period lasts two to three days rather than a day or less, the nature of the carbohydrate is not as important as the amount of carbohydrate. When the recovery period is only 24 hours, the amount of carbohydrate consumed must be about 9—10 g/kg body mass in order to replace glycogen stores. Carbohydrate can be provided in liquid or solid form during the first five hours of recovery with equal benefit. Although there is good evidence to support the recommendation that a high-carbohydrate diet during the 24 hours following prolonged heavy exercise will restore muscle glycogen to normal values, there is relatively less information on whether or not exercise capacity is restored when these dietary recommendations are implemented. Nevertheless, there are at least two running studies which show that eating a high-carbohydrate diet (9-10 g/kg body weight) following prolonged heavy exercise restores exercise capacity during continuous submaximal running (1) and following prolonged intermittent high-intensity running (2). Eating the high-carbohydrate recovery diet not only restored endurance capacity during the intermittent high-intensity exercise but also improved on the previous day’s performance. During prolonged exercise, intramuscular triglycerides appear to contribute to fat metabolism and may even make up for a shortfall in the delivery of fatty acids from fat (adipose) tissue to muscle. However, not all authors agree that intramuscular triglycerides play an active role as substrate for energy production during prolonged exercise. For example, Kiens and Richter (3) reported that, whereas intramuscular triglycerides were not used during prolonged exercise, they were used during recovery, contributing to energy production while muscle glycogen resynthesis progressed to completion. REFERENCES 1. Fallowfield, J. and Williams, C. (1993). Carbohydrate intake and recovery from prolonged exercise. Int J Sports Med, 3, 150-164. 2. Nicholas, C., Green, P., Hawkins, R. and Williams, C. (1997). Int J Sports Med, 7, 251-60. 3. Kiens, B. and Richter, E. (1998). Utilization of skeletal muscle triacylglycerol during postexercise recovery in humans. Am J Physiol, 275, E332-7. 130

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DEAR MARCUS,

Thanks for the question. Heat acclimatization is achieved by simply carrying out a normal endurance training program under conditions of high environmental temperature. As with any physiological system, the body’s cooling system requires repeated stress to undergo a positive conditioning effect. But it is not entirely possible to separate the body’s cooling system from the cardiovascular system. Since heat acclimatization involves training in an activity, some of the reported effects may be due to general improvement in cardiovascular fitness. Some heat acclimatization does occur during training at moderate temperatures. This is because copious amounts of sweat are produced, and a high rate of blood flow to the skin is required, even at 68oF. In fact, it is best to begin the process of heat acclimatization by training under conditions of moderate warmth initially. This is because an athlete from a cool climate will initially have a low tolerance for working in the heat, resulting in early fatigue or collapse. Heat acclimatization has two basic effects. The first of these is improved cooling capacity. Thus the heat-acclimatized individual can dissipate more metabolic heat, or tolerate work at a higher environmental temperature than a non-acclimatized person. Secondly, endurance in the heat is improved so that after acclimatization one can work longer in a hot environment before fatigue or collapse occurs. Some of these responses are related to changes in fluid balance and they will be mentioned briefly here. Skin blood flow: The volume of blood which can be sent to the skin increases so that more heat can be delivered to the surface of the body for dissipation. This allows the acclimatized individual to tolerate moderate work under conditions of extreme heat. Under sprint conditions, skin blood flow competes with the demand from working muscles, and it is unlikely that the maximum rate of skin blood flow is ever realized. In any case, during intense, but brief-duration work, the heat produced is simply stored in the body as a rise in temperature for dissipation later. By itself, an improved skin blood flow would be of limited use unless it is also accompanied by an increased rate of sweat production. Sweating rate: Sweat production begins more quickly after the start of exercise in the acclimatized individual. Acclimatization makes the temperature control system more sensitive to rising temperature so that the sweat glands are stimulated earlier in exercise. This is not really advantageous since the rate at which the body temperature rises is similar after acclimatization, and a rapid rise to the working temperature is also desirable since this accelerates metabolism. Following acclimatization, the volume of sweat produced increases due to more sweat glands being activated. This allows the skin to be maintained at a lower temperature. Since the rate at which heat is brought to the skin is determined by the temperature difference between skin and arterial blood, any rate of heat dissipation can be maintained with a smaller blood flow. Where a nonacclimatized individual might have to devote 2 l/min of blood flow to heat dissipation, an acclimatized person might cope with less

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TRAINING

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less than 1.5 l/min, diverting the difference (5-10 percent of maximum cardiac output) to their working muscles and gaining an improvement in performance. Acclimatization reduces the sodium content of sweat. This makes the sweat slightly easier to evaporate. However, the main effect is that dilution of sweat helps preserve blood volume and helps the heart to maintain a high circulatory output during exercise. Body temperature: Body temperature during exercise rises less after acclimatization. A combination of the ability to produce more sweat, the ability to circulate more blood through skin and increased sensitivity of the temperature regulating center results in the ability to maintain a lower body temperature. This means that either a higher work load can be achieved in the heat or that a particular work load can be carried out under hotter environmental conditions without danger of collapse. Since very high brain temperatures can cause confusion, under competitive conditions the heat-acclimatized athlete, who maintains a lower brain temperature, gas better muscle coordination than a nonacclimitized competitor. Blood volume: As sweat is produced and lost from the body, the blood volume decreases and the blood itself becomes more concentrated. Together, these changes make it more difficult to pump blood around the body and the output of the heart is progressively reduced. During heat acclimatization the blood volume increases, but the volume of plasma increases by more than the volume of red blood cells, so the blood becomes slightly dilute. Starting with a slightly larger volume of more dilute blood simply increases the amount of sweat which can be produced before the cardiac output drops to the point of interfering with performance. In short, endurance is improved. Have a question for Speed Lab? If so, please e-mail it to speedlab@juno.com. T R I AT H L E T E M A G . C O M

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TRAINING

Blast the Competition!

Jason Gootman & Will Kirousis Tri-Hard Endurance Spor ts Coaching

You know whom you want to beat. Your friend, your sister-inlaw, that guy who always seems to win your age group. The only way you’re going to beat this person is to better yourself. Here are five ways to do just that so you can blast the competition this summer.

DEVOUR HILLS If it were possible to swim up hills, we’d tell you to do that. That’s how great hill workouts are. No matter what your current ability level is, riding and running up hills will make you better. There’s no better workout. For both cycling and running, find hills in your area that take you anywhere from 30 seconds to five minutes to ride and run up. Gradually work your way up to a set of 15-30 minutes of work intervals, sandwiched between a good warm-up and cool-down. For example, progress from 16 X 1 minute to 8 X 3 minutes to 6 X 5 minutes. Ride/run up the hill at an intensity that is 134

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within eight BPM of your average heart rate in a 12-mile or 30minute time-trial (for cycling) and a three-mile time trial or recent 5-k race (for running). For example, if you averaged 160 BPM In a recent 12-mile time trial for cycling, do your work intervals at 152-168 BPM. Go hard, but pace yourself, parceling out your effort for the whole set of intervals, just as you would do in a race. You want to get at least as far up the hill on your last interval as you did on your first interval. For the rest interval, on the bike, coast back down the hill, practicing your descending skills. When running, just run easy down the hill, staying light on your feet. For cycling, stay seated for most intervals and most hill workouts. But mix in some standing climbing for variety. For example, you could do 8 X 3 minutes, staying seated for the first 2:45 of each climb and then standing for the last 15 seconds. Or, in a 16 X 1-minute workout, you could stay seated for all intervals except for numbers 4, 8, 12, and 16, for which you’d stand.

DO THE BEST BRICKS Too many athletes do their bricks and other long workouts at too easy an intensity. If you train easy and slow, how are you going to be able to go hard and fast in a race? Make your brick workouts perfect race preparation by doing portions of them at race intensity. Start putting some snap into your bricks. It will boost your race-readiness and the speed you can hold in races.

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TRAINING 2. Practice your race nutrition. 3. As much as possible, do your bricks on courses similar to that of the race you are training for and in conditions similar to what you expect on race day. 4. Use your equipment similarly to how you will use it in the race (except for race wheels; save them for the race and a few rides in your taper phase).

HERE’S A SAMPLE PROGRESSION OF BRICKS USED TO TRAIN FOR AN IRONMAN. WEEKS OUT

RIDE

RUN

Ride 40 miles, last 10 at race intensity.

Run 6 miles, first 1 at race intensity.

Ride 40 miles, last 20 at race intensity.

Run 6 miles, last 3 at race intensity.

Ride 40 miles, first 5 at race intensity.

Run 6 miles, first 5 at race intensity.

Rest week, no brick

Ride 50 miles, last 20 at race intensity.

Run 8 miles, first 7 at race intensity.

Ride 50 miles, last 30 at race intensity.

Run 8 miles, first 5 at race intensity

Ride 50 miles, last 40 at race intensity.

Run 8 miles, first 7 at race intensity

Taper phase, no brick

RACE WEEK

Taper phase, no brick

EAT LIKE A CHAMPION You are what you eat—literally! Your body makes new cells out of the food you eat. Many athletes think that since they work out so much, they can basically eat and drink anything and “get away with it.” And if the goal is simply maintaining a pretty good-looking body, they’re generally right. But if the goal is really elevating your game this summer, you’ve got to do better than that. CHAMPION EATERS:

TO MAKE THE MOST OF YOUR BRICKS:

1. Keep the distances modest and focus on intensity. Really long, really slow rides are generally a waste of time. For example, a brisk 50-mile ride is better preparation for an Ironman than a 75-mile ride that more closely resembles touring than racing.

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TRAINING

DO WHAT YOU STINK AT You know what we’re talking about. There’s one discipline that you’ve never really gotten good at. And there’s probably one that you always feel pretty solid in. Chances are, you continue to spend more workout time on your strong discipline and less time on your weak discipline. To reverse this trend, commit to working on your weakness. You can usually do the same number of workouts in a week, while making the smart shift to more workouts in your weakness and fewer workouts in your strength. In most cases, you’ll main-

LD WOR

CHAM

SU PION

98, ‘99 6, ‘97, ‘ ’94, ‘ 9 , 3 9 ‘ , RS ‘92 PPLIE

, ‘04, ‘06, , ‘00, ‘01

tain your ability in your strength and substantially boost your ability in your weakness. Strong swimmers, for example, often continue to swim as many as four times a week, when they could maintain their ability by swimming twice a week and freeing up more time for cycling and/or running.

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stuff. Other than spices and mildly refined oils, eat everything else sparingly, if at all. 3. Front-load your intake. Eat a large breakfast or at least a solid breakfast and a mid-morning snack. You should have about two-thirds of your food intake by 1 o’clock in the afternoon. Many athletes skimp on breakfast, if they eat breakfast at all, and gorge themselves at dinner and after dinner. To best fuel your workouts and to best provide nutrients for recovery, you need to eat evenly throughout the day, having about onethird of your intake at breakfast, one-third at lunch, and onethird at dinner. Did you know that as a means of packing more fat on their bodies, some sumo wrestlers employ a strategy of skipping breakfast and feasting in the evenings? Don’t be a sumo triathlete—eat breakfast!

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TRAINING HERE ARE SOME WAYS TO MAKE YOUR WEEKLY WORKOUT ROUTINE MORE PRODUCTIVE:

MON

STRONG SWIMMER, WEAK CYCLIST TUES WED THURS FRI

SAT

SUN

CURRENT –Swimming –Swimming –Swimming –Swimming WORKOUT –Swimming –Rest Day –Running –Cycling –Cycling LAYOUT –Cycling

–Running

BETTER –Cycling –Cycling WORKOUT –Swimming –Swimming –Running –Running LAYOUT

–Cycling

MON

–Rest Day

STRONG CYCLIST, WEAK RUNNER TUES WED THURS FRI

CURRENT WORKOUT –Rest Day LAYOUT

–Cycling

BETTER WORKOUT –Rest Day LAYOUT

–Cycling –Cycling –Swimming –Swimming –Running –Running

MON CURRENT –Cycling WORKOUT LAYOUT –Running

–Cycling –Running

CHAM

SU PION

98, ‘99 6, ‘97, ‘ ’94, ‘ 9 , 3 9 ‘ , RS ‘92 PPLIE

SUN –Running

–Brick

–Running

SAT

SUN

–Running –Swimming –Running

BETTER –Cycling –Cycling WORKOUT –Swimming –Swimming –Swimming –Running –Running LAYOUT

LD WOR

SAT

–Swimming –Cycling –Swimming –Cycling –Running

STRONG RUNNER, WEAK SWIMMER TUES WED THURS FRI –Running

–Brick

, ‘04, ‘06, , ‘00, ‘01

–Rest Day

SLEEP LIKE A BABY Of all the factors that go into your recovery from workouts, sleep is easily the most important. By upping your sleep game, you will up your triathlon game. That’s because of the following important formula:

WORKOUT STRESS + RECOVERY = IMPROVEMENT Without adequate recovery, you will not improve, no matter how consistently you are executing great workouts. This summer, be the recovery king by sleeping better. Here’s how: 1. Get as much sleep as you can. You can try and convince yourself that you can “get by with five or six hours a night,” and maybe you can. But if you are getting by on five or six hours, you’d probably thrive on six or seven, and perform even better on eight. Within the realities of your life, get as much sleep as you can. Of course, you have responsibilities that you just cannot avoid and that take up time. But maybe you could watch a bit less TV or simplify some aspect of your life and get to bed a halfhour earlier. With sleep, every little bit helps and more is better. 2. Keep a consistent bedtime. Make winding down in the evening and going to bed at a regular time a habit.

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Don Karle

TRAINING

This helps foster the deepest possible sleep. 3. Keep your bedroom cool, dark, and quiet. Heat, light, and noise can all disrupt your sleep. 4. Use your bedroom only for sleeping (and sex!). No working on your laptop, paying bills, etc. This way, when you go to bed at night, you associate your bedroom as only the place to get

Tim DeBoom 2-Time Ironman World Championship

a good night’s sleep. There you go—five things you can do right now to blast the competition. Now get after it! To learn more about Jason Gootman, Will Kirousis, and TriHard, please visit www.Tri-Hard.com.

Athlete meets atmosphere. No endurance athlete trains or competes in isolation. They must make contact with hot, cold, wind and chill. Next to the skin, CRAFT gear optimizes the body’s core temperature, allowing the athlete to perform at the highest level.

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XTERRA.TV By Matt Gonsalves

In one of the great chick flicks of all time, Fools Rush In, the lead character Alex (played by Matthew Perry) seals the deal with Isabel (played by Salma Hayek) when he says, “You are everything I never knew I always wanted.” That line sums up my feelings for XTERRA TV. In the spring of 1999, I was a production assistant at “the worldwide leader in sports” (a.k.a. ESPN, in Bristol, Conn.). It was the perfect job—I got paid to watch sports and edit highlights for shows like SportsCenter, Baseball Tonight, and ESPN News. Actually, the job had one major flaw. It was in Bristol, Connecticut, nearly 5000 miles away from Hawaii, where I was born and raised. In March of 1999, I had two weeks of vacation, which I planned on spending in Hawaii visiting family and looking for a new job. I called a buddy of mine named Alema Harrington, a sportscaster in Salt Lake City who got his start in the business working in Honolulu. I told Alema, “I’m going to Hawaii to find a job. You know of anyone there with a job opening?” He said, “Yeah, actually there’s this company called TEAM Unlimited that I’ve done some work for over the years. I hear they’re looking for a TV production coordinator.” Alema helped arrange for an interview and when I got to Honolulu, I interviewed for the job with Kevin Kau, head of TEAM Unlimited’s TV department at the time. The interview took place on a couch in Kevin’s living room. Kevin had a cat that crawled all over me during the interview. I acted like I was a cat lover but the whole time all I could think about was washing my hands. After the interview, I wasn’t very interested in the job. I mean, I’d be crazy to leave ESPN, the sports Mecca, for a little company in Honolulu. I didn’t even understand what the heck TEAM Unlimited did. I decided that if I were offered the job, I would politely decline. 142

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So, when Kevin Kau called me a week later to offer me the TV Production Coordinator position at TEAM Unlimited, naturally I said, “I’ll take it.” It was a leap of faith…a chance to move back to paradise and be close to my girlfriend Salynn, who was a University of Hawaii student at the time. (By the way, we’re married now with three little boys). I figured I’d go to Hawaii, work for TEAM Unlimited for a bit, and then move on to something I really wanted to do. Little did I know that TEAM Unlimited was exactly what I wanted to do. In my nine years at TEAM Unlimited and XTERRA TV, the job has taken me to Europe, New Zealand, Saipan, Canada and all over the U.S. I was still in college when the first XTERRA race (known as AquaTerra at the time) was held on Maui in 1996, but since my arrival in 1999, we’ve covered countless XTERRA races and I’ve had a front row seat to some of XTERRA TV’s greatest moments. In 2000, when below-the-knee amputee Joel Sampson’s wife broke down in tears as she spoke of her husband’s inspirational story, I was there. When Melanie McQuaid and Jamie Whitmore got into a verbal “catfight” on Maui in 2003, I was conducting the interviews. When blind racer Bobby McMullen crossed the finish line after nearly eight grueling hours at the world championships in 2005, I stood there with chicken skin (goose pimples for you folks on the mainland). And when XTERRA did its first winter event this year in Utah, I was there freezing my butt off with the rest of XTERRA’s Hawaii-based crew. Over the years XTERRA TV has produced hundreds of nonXTERRA race shows, too. We’ve produced magazine series such as Hawaiian Sports Adventure for ESPN, Hawaii Outdoors for The Health Channel, XTERRA Planet for the Outdoor Life Network, Action Sports Hawaii and most recently XTERRA Adventures and Eco Adventures for national syndication. We’ve shot everything from hiking near Kilauea Volcano on the Big Island to outrigger canoe paddling on the Hudson River. Tom Kiely, CEO of TEAM Unlimited and XTERRA, always says, “XTERRA is much more than off-road multisport—it’s a lifestyle.” Our TV shows try to portray that lifestyle. If you’re doing an activity that requires you to “live more,” then we’re interested. Aside from being able to catch our shows on a local network affiliate near you, you may now also access our recently launched XTERRA.TV, where a collection of XTERRA content (including the 1996 broadcast of the first XTERRA on Maui in 1996) is right at your fingertips. With a library that spans nearly two decades, XTERRA.TV promises to bring the XTERRA Planet together via the World Wide Web. XTERRA TV is a train that I hope to ride for many years to come. I look forward to many more adventures while producing shows for XTERRA TV, as it truly is “everything I never knew I always wanted.” Matt Gonsalves is the director of TEAM TV, which since 1990 has produced nearly 300 shows and won three regional Emmy’s and 39 Telly Awards for production excellence. Visit XTERRA.TV to see some of the shows right now.

Courtesy Erin Kau

XTERRA ZONE

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Living is Winning $25

There are plenty of stories about athletes beating the odds to finish an Ironman, but few are as inspiring as Andrew Johnston’s story, and never before has one been documented so well. The documentary DVD follows Johnston for two years, from his failure to finish the 2004 edition of Lake Placid, to being diagnosed with chronic myelogenous leukemia, to coming back and qualifying for Kona. livingiswinning.com

It’s the first heart rate monitor to measure the real-time Training Effect, which is Suunto’s way of measuring how much a specific training session has improved your aerobic fitness. Once you program your limits, the watch measures Training Effect on a scale of 1 (minor effect) to 5 (extreme effect). The watch also estimates your EPOC (excess post-exercise oxygen consumption), which is useful in determining how much recovery is needed from a single workout. suunto.com

Detour Lean Muscle Bar $2.99

The Detour family of sports bars has just expanded to include the Lean Muscle Bar, designed specifically to support lean muscle mass. Each 350-calorie bar packs 32 grams of protein and only three grams of sugar. You also get 20 vitamins and minerals and 2,000 mg of omega3 fats per serving. It’s currently only available in Cookie Dough Caramel Crisp, but look for more flavors to come shortly. detourbar.com

Triathlon Training Series 5-DVD Set $125

Renowned triathlon coach Ian Murray, along with his team of experienced coaches, has put together a simple, easy-to-follow set of training DVDs, ideal for the beginner triathlete. The series includes: Basics for Triathletes, Swimming for Triathletes, Cycling for Triathletes, Running for Triathletes and Strength training for Triathletes. Each DVD details how to set up a training program and how to develop proper technique, and there are even printable workouts included on each DVD. triathlontrainingseries.com 144

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Speedplay Nanogram Cage $65

We always knew that the boys at Speedplay were weight weenies, but now they’ve gotten carried away. Speedplay has released two carbon water bottle cages, both of which weigh less than a Bic pen. The Ultra Light Nanogram weighs in at only 19 grams and is intended for road bikes only. The “heavier” Standard Nanogram is a mere 27 grams and is tough enough for mountain bikes or behind-the-seat mounts. speedplay.com

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

Images courtesy the manufacturers

Suunto t6c $429

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Expand-A-Lung $30

Think of it as weight training for you lungs. This pocket-sized device is designed to provide progressive resistance training for your respiratory system. With regular use, the Expand-ALung can yield small increases in lung capacity, thus improving endurance and peak performance. expand-a-lung.com

Rocket Science Sports Rocket Skin $399

It was only a matter of time until someone came out with a full-body swim skin and Rocket Science beat everyone to the punch. The USAT-approved suit covers 40 percent more skin than conventional swim skins, making your entire body more hydrodynamic. The inside of the 0.3mm suit is made with 250 Yamamoto rubber, which is incredibly flexible and wonâ&#x20AC;&#x2122;t constrict your range of motion. rocketsciencesports.com

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Speed is in the details By Samantha McGlone

The most common question I am asked is what really makes the difference between the pros and average Joe triathlete. Here’s a little pop quiz to help us find out: It’s been a long, hard training day: four hours of hard riding plus a one-hour transition run. You come in from the workout and the first thing you do is: a) wolf down a sandwich, then spend all afternoon at work or playing chauffer for the kids and/or coaching little league. b) spend 20 minutes stretching while downing a recovery bar and drink, followed by an ice bath, a healthy dinner and a good night’s sleep. c) flop on the couch, open a beer and wait for the pizza guy. For most people a) is the most likely scenario (although we’ve all had those option c days now and again). But it doesn’t take a rocket scientist to figure out that for optimal recovery b is the best choice. So what’s the real difference between pros and amateurs? It is not just the genetic lottery or huge volumes of hard training. There are plenty of amateur athletes who log more mileage than many pros. Instead, it is these pre- and posttraining details that make all the difference, even within the highest echelons of the sport. Take two athletes who complete the same hard workout in the morning, then one heads to an eight-hour workday while the 146

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other refuels, takes a nap and has a massage. That afternoon the second athlete is recovered and ready to hit another session as hard as the morning one, while the working athlete is heading into the second workout fatigued and depleted. It may only translate into a small performance difference, but multiply that day in and day out over months of training and it is easy to see the longterm performance benefits that come with proper recovery. The quality training is higher-intensity. The burden of fatigue is lighter. Grey-zone training, that enemy of endurance athletes everywhere, is avoided. Hard sessions are hard, easy sessions are easy and rest means absolute, sit-on-the-couch and take-the-elevator rest. The mantra of a true professional athlete is “Don’t stand when you can sit, don’t sit when you can lie down.” An experienced age-group athlete’s training program might look very similar to that of a full-time pro, but the disparity comes in the extra 20 hours a week of ancillary details. For pros, 30 hours of training quickly turns into a 50-hour work week when essentials like massage, physical therapy, stretching, equipment maintenance, travel and race planning, visualization and training-data analysis are added into the equation. So what can you do to make your training week look more like the pros’? Here are some of the key details that make up a complete training week: • A good recovery routine. This can take some time but pays dividends the next morning. After the initial lying on the floor in a pool of sweat is complete (20 minutes), it is essential to top up with fluids and calories. A smoothie and a recovery bar are two easily digested mini-meals. • Post-workout stretching and rolling on a foam roller or massage ball helps loosen up muscles and tight spots (20 minutes). • An ice bath accelerates recovery by reducing inflammation (15 minutes). Regular massage and Active Release Therapy (ART) are key methods to maintain healthy muscles and joints. Massage for a serious triathlete is not a luxury, but a necessity. Try for at least one every two weeks, and up to two times per week during heavy training or before an important race. • Warm up for your season. Just as you jog slowly before a hard run workout, warm up into your race season by using local sprint or run races to sharpen your skills for the big show. A common problem among triathletes is training way too much and not racing enough. • Apart from the time restrictions, nutrition is probably the biggest disparity between the pros and Joe Triathlete. Many people train hard so that they can enjoy eating whatever they want, instead of eating for performance. It’s a case of training to eat versus eating to train. Healthy eating must be a priority for anyone who’s serious about their performance. Lowering your body-fat percentage is the easiest way to improve your strength-to-weight ratio and thereby your performance. • Don’t just roll out of bed and into the pool. Making the time to get up, have a light breakfast and prepare for a workout by doing some gentle activation exercise ensures that you will get the most out of your workout. • Take care of your equipment. Check your tires with a finetooth comb before a race and put new rubber on before key events. Buying new tires a few times a year is an investment in finishing the race and not riding the broom wagon home after a double flat. • And finally, get a good coach. Even the pros rely on a professional coach to tell them when they need to push harder and when to back off. If pros who have been in the sport for 20 years still listen to a coach, then you could benefit from one too.

Robert Murphy/bluecreekphotography.com

TICKET PUNCH

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Bennett proved to be unbeatable in New York once again

Bennett repeats in NYC Blatchford dominant in women’s race

By Kirsten Begg

The Big Apple ranks as one of the most dramatic and surreal settings for a triathlon: From the murky waters of the broad Hudson to the skyscraper canyons of Manhattan, it is perhaps the last place you’d expect a triathlon to fit in. The streets of Gotham offer up a unique combination of fastrunning tidal river for the swim; winding, leafy labyrinthine exits from transition; scorching, hilly and cruel concrete highways for the bike and a run into the heart of the city in Central Park. In conditions more reminiscent of Kona or Cancun, over 3,000 athletes lined up on the banks of New York City’s Hudson River for the eighth annual Nautica New York City Triathlon (and year two as part of the Life Time Fitness Triathlon Series). The final outcome was a day marked with dramatic performances in oppressive heat and humidity and unfortunately the death of one athlete during the swim, a somber first for the event. The city had sweltered in a 90-degrees-plus heat wave in the run-up to this year’s event, pushing the Hudson’s water temperatures up and producing two incongruent conditions for the 148

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pros: a wetsuit ban and a Hudson River full of jellyfish. At the finish line, most of the pros sported the telltale red welts of a jellyfish sting and it was rare to find an age-grouper who had escaped a sting even with wetsuits. Greg Bennett, two-time defending champion and three-time winner, returned to protect his crown, having been handed a defeat by Canadian Simon Whitfield seven days earlier at the first round of the Lifetime Fitness Triathlon Series in Minneapolis. Whitfield and Bennett headed the pro field along with Stuart Hayes and Brent McMahon. With Andy Potts in attendance, hoping to shake off the bad luck that had dogged him in Minneapolis (more on that below), five of the top six from round one were in the hunt for series points and cold, hard cash. While the potential for an amazing fourth NYC victory from Bennett seemed possible, the women’s race would crown a new champion, after Emma Snowsill, hot off her win one week earlier, returned to Australia to prepare for the Olympics. In her absence, a quality field including Liz Blatchford, Becky Lavelle, Mirinda Carfrae and Mary Beth Ellis joined hometown favorite and top-returning 2007 finisher Rebecca Wassner. The swim in New York is often advertised as being one of the sport’s fastest swims. For the pros, who start at low tide, the current was ripping downstream at a great rate of knots, but the situation had changed entirely two hours later. While most of the male pros recorded times in the 18-minute range in Minneapolis, Paul Tichelaar, first out of the Hudson, came close to breaking 14 minutes. Bennett, McMahon, Ben Collins and Hayes were hot on his heels. Swim specialist Andy Potts, who had lined up near the river wall and consequently had to dogleg around a roped-off mooring pylon mid-course, had a poor swim by his standards, exciting in seventh place. Bennett couldn’t have hoped for a better start but with New York’s non-drafting format it was every man for himself and Potts quickly snatched the lead. Potts, who in Minneapolis had overcome a loose aerobar, looked to be back on form when his bike hit a huge pothole. He maintained control but the impact jettisoned his water bottle onto the ground at top speed. The previous day’s briefing that warned about littering was a million miles from his mind as he continued to push his lead. Unfortunately, the incident had not escaped the eye of the officials and Potts was pulled over for a 60-second stop-and-go penalty for “abandoned equipment”. Remounting his bike in 12th position, Potts would eventually muster a third-place finish. By the time the pros passed by the transition area heading southbound with 2.5 miles to go on the bike, Bennett showed why he is the king on this course. Stuart Hayes and Brent McMahon were the closest one minute back, and Whitfield was struggling in ninth, over three minutes off the pace. Having never recovered from the effort leading to his triumph of the week before, Whitfield would make the wise decision to DNF and save himself for Beijing. As Bennett hit the run just after 7 a.m., the heat index had already climbed above 100 degrees. “In the swim you felt cool,

Sean Walkinshaw/brightroom.com

AT THE RACES

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AT THE RACES on the bike you had some breeze, but on that run I knew I had to conserve,” Bennett commented afterwards. Behind him, though, Hayes and McMahon began working together to reel in the Aussie. With a mile to go McMahon kicked, gapping Hayes, who was maxed out in the tropical conditions, and the gap to Bennett began to close. In the end, McMahon ran out of room and the Aussie crossed the line arms raised for his third consecutive New York victory and the $8,000 first-place prize. Entering the finish chute a short time after, McMahon led by 100 yards over Hayes. Already leaning alarmingly to his right, McMahon collapsed to the ground. Instinct made him drag himself up, clinging desperately to anything he could put his hands on for support as he attempted to drag his rapidly overheating body to the line. Hayes passed the crumpled heap to take second. Two more athletes and more than four minutes would pass, while Bennett and medical staff tended to him. Hayes eventually crawled his way to the line before finally passing out. Medical staff spent 30 minutes stabilizing him with IVs and ice, while McMahon retched in the heat of the medical tent. It was possibly the most painful final 40 yards of a triathlon to watch since Julie Moss’ crawl to the Kona finish line in 1982. Behind the men, the women’s pro race had unfolded quickly with a group of six exiting a very physical swim within arm’s length of each other. Ex-runner Rebecca Wassner led the way into T1 with swim leader Julie Dibens, followed by Liz Blatchford, Becky Lavelle, Jodie Swallow and Mary Beth Ellis. Hometown pro Wassner’s hopes were short-lived as Blatchford and Swallow took the lead early on the bike. Making the situation worse for Wassner was a 60-second stop-and-go penalty for “failure

NAUTICA NEW YORK CITY TRIATHLON New York City, NY

July 20, 2008 1500m swim, 40k bike, 10k run

Pro Men 1. Greg Bennett (AUS) . . . . . . . . . . . . . 1:46:30 2. Stuart Hayes (GBR) . . . . . . . . . . . . . 1:47:33 3. Andy Potts (USA) . . . . . . . . . . . . . . . 1:49:24 4. Paul Tichelaar (CAN) . . . . . . . . . . . . 1:49:50 5. Brent McMahon (CAN) . . . . . . . . . . . 1:50:48 Pro Women 1. Liz Blatchford (GBR). . . . . . . . . . . . . 1:58:34 2. Becky Lavelle (USA) . . . . . . . . . . . . . 2:00:27 3. Jodie Swallow (GBR) . . . . . . . . . . . . 2:00:51 4. Rebecca Wassner (USA). . . . . . . . . . 2:01:54 5. Mary Beth Ellis (USA) . . . . . . . . . . . . 2:03:52 OCTOBER 2008

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to stagger”. With Dibens also receiving a drafting penalty, Blatchford and Lavelle were 18 seconds clear of Jodie Swallow by the time they laced up their running shoes. Blatchford then blazed a 34:44 hilly 10k to outpace Lavelle by almost two minutes at the

line. Swallow hung on for third and Wassner used her running skills to salvage an otherwise trying day and best Mary Beth Ellis for fourth place. Both Bennett and Blatchford now take the lead in the Lifetime Fitness Tri Series with three races remaining.

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In a field stacked with six former champions, including last year’s winners Craig Alexander and Samantha McGlone, the 18th annual Ironman Vineman 70.3 took place in Sonoma County, Calif. on July 20th. Although there are no longer qualifying spots for Kona, the race still sold out in January with athletes eager to punch their ticket to Clearwater. Race morning greeted the athletes with fog, cool temperatures and a light mist. Perfect race conditions meant fast times, especially for Kiwi Terrenzo Bozzone who set a new course record. The youngster from Down Under posted a 3:49:40, besting Craig Alexander’s 2007 record by over a minute. Bozzone battled Alexander throughout the run, but eventually pulled away and finished nearly two minutes ahead of the defending champion and 3:42 in front of super-biker Steve Larsen. “Winning is a great feeling but when you put a record on top of that it is just awesome,” Bozzone said. For the women, 2002 Vineman champion Joanna Zeiger led from start to finish. She exited the water with the first pack of men and had a comfortable cushion on the bike. Fellow American Tyler Stewart came charging on the run, but Zeiger was able to hold her off, finishing only 22 seconds ahead. Reigning Vineman champ Sam McGlone ran her way to the final podium position. “I am really pleased to win and to set a new PR on this course,” Zieger said. “I was really happy with my swim and felt good on the bike. I wasn’t feeling well the whole run but I was able to hold on,”

VINEMAN IRONMAN 70.3 Sonoma County, Calif.

Sunday, July 20, 2008 1.2-mile swim, 56-mile bike, 13.1-mile run

Bozzone and Zeiger rule in wine country By Cour tney Johnson 150

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Men 1. Terenzo Bozzone (NZL) . . . . . . . . . 3:49:40 2. Craig Alexander (AUS) . . . . . . . . . 3:51:25 3. Steve Larsen (USA) . . . . . . . . . . . 3:53:22 4. Paul Amey (GBR). . . . . . . . . . . . . 3:56:47 5. Christopher Legh (AUS) . . . . . . . . 3:56:55 Women 1. Joanna Zeiger (USA) . . . . . . . . . . 4:19:58 2. Tyler Stewart (USA) . . . . . . . . . . . 4:20:20 3. Samantha McGlone (CAN). . . . . . 4:24:08 4. Kate Major (AUS) . . . . . . . . . . . . 4:25:31 5. Alexis Smith (USA) . . . . . . . . . . . 4:25:50

Larry Rosa

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Olympians shine at Life Time Fitness Tri Whitfield, Snowsill run to victory in Minneapolis

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Just three weeks after the emotionally charged final U.S. Olympic Trials and a month before the Beijing Games, an Alist cast of elites met for the big-dollar Life Time Fitness Triathlon July 12. On an unseasonably cool morning in Minneapolis, Canadian Simon Whitfield passed his multisport hero, Greg Bennett of Australia, in the final mile of the run to take the men’s title in a course record-breaking 1:48:01. In the women’s race, Aussie Emma Snowsill used her World Cup run speed to claim the win in 1:58:04. To kick off the first Life Time Fitness Triathlon Series event of 2008, Ironman 70.3 world champion Andy Potts took command on the one-lap swim, exiting Lake Nokomis roughly 30 seconds ahead of Canadian Colin Jenkins. A large chase pack that included Whitfield, Brent McMahon, Stuart Hayes and U.S. Olympians Hunter Kemper and Matt Reed was only seconds off the pace. The bike quickly became a heated affair, as the stacked field of pros struggled to spread the line. While Potts fidgeted with a broken aero bar and Kemper was slapped with a drafting penalty, Bennett surged to the lead. The Australian held his advantage through most of the run but couldn’t shake Whitfield or Potts. Finally, Whitfield muscled past the reigning Life Time Fitness Series champion to break the tape for the win and a new course record, while a never-say-die Potts snuck past Bennett meters from the finish to snag the runner-up spot in 1:48:04. “That was my race right there—trying to race Greg for second,” said an exuberant Potts at the finish. “Simon was just out of touch. I couldn’t quite grab him, but I’m really happy with my race.” While the men’s race came down to the wire, Snowsill blasted away from Minnesota native Becky Lavelle early in the 10km to earn the $60,000 first-place paycheck. Before the run specialists took over the race, super-swimmer Sara McLarty led all women out of the water by about 30 seconds, with Snowsill, Joanna Zieger and Sarah Haskins in hot pursuit By T2, Snowsill and Lavelle had taken the lead, with Haskins and Zeiger hanging tough in third LIFE TIME FITNESS and fourth. Although TRIATHLON the race leaders hit the Minneapolis, Minn. final 10km in tandem, Saturday, July 12, 2008 the 2007 Life Time 1.5-km swin, 40-km bike, 10-km run series points champion Men broke Lavelle almost 1. Simon Whitfield (CAN). . . . . 1:48:01 immediately to streak 2. Andy Potts (USA). . . . . . . . . 1:48:04 to uncontested victory 3. Greg Bennett (AUS). . . . . . . 1:48:07 in 1:58:04. 4. Stuart Hayes (GBR) . . . . . . . 1:48:48 “You always want 5. Matt Reed (USA). . . . . . . . . 1:48:54 to feel strong throughout the race—that’s Women always what I ask for,” 1. Emma Snowsill (AUS) . . . . . 1:58:04 said Snowsill at the 2. Sarah Haskins (USA). . . . . . 2:00:36 finish. “I race for a rea3. Becky Lavelle (USA) . . . . . . 2:01:19 son, to go as hard as I 4. Joanna Zeiger (USA) . . . . . . 2:01:52 can.” 5. Julie Dibens (GBR) . . . . . . . 2:02:15

Paul Phillips

By Melaina Juntti

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AT THE RACES

RACE WITH THE

PROS

Learn how you can qualify at

Elizabeth Kreutz

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Torrential rains couldn’t slow Pontono, who won by almost 12 minutes The championship event of:

Competitors battle rain in Lake Placid

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AT THE RACES The concerns regarding the weather at Lake Placid tend to lean towards the brutal humidity and heat that the state of New York is known for in the summer months. The athletes competing in the 10th Ford Ironman Lake Placid did not have to worry about the heat; instead, they battled through cold, pouring rain. Competitors pushed in the rain through the already difficult bike and run courses, and found a different kind of battle in a slippery transition area filled with mud. The conditions did not make things any easier for the United States’ Hillary Biscay and the Czech Republic’s Petr Vabrousek, who had both competed in Ironman-distance races one week prior. Biscay finished sixth at the Quelle Challenge Roth and Vabrousek finished sixth at Ironman Switzerland. While Biscay and Vabrousek showed that completing two Ironman-distance races in one week is possible, the United States’ Caitlin Shae-Kenny and Spain’s Francisco Pontano proved how important staying strong on the run can be to winning an Ironman race. Pontano was the first out of the water for the men with a swim time of 46:07. He was followed closely by the United States’ James Bonney, Switzerland’s Mathias Hecht and Sweden’s Bjorn Andersson. Pontano and Andersson quickly found a powerful pace and broke away from the rest of the field on the bike. Through 42 miles, the two had built a five-minute lead over Bonney and the remaining pack. Andersson briefly broke away to a solo lead, but Pontano battled his way back. Through 79 miles of the bike, Hecht, the next closest athlete, was nearly 12 minutes behind the pair. Andersson and Pontano carried their battle over to the run course. Within a couple of miles, Pontano finally got his chance to retake the lead and surged ahead of Andersson. Through nine miles of the run, Andersson had fallen four minutes behind Pontano and Hecht continued to maintain his third position 17 minutes adrift. Soon after losing his share of the lead, Andersson began to walk and struggled to keep up with the top runners. No one was able to make up enough ground on Pontano, as he ran his way to the win with a final time of 8:43:32. Vabrousek ran a 2:58:15 marathon, earning second place and his second Ironman finish in seven days. Hecht remained on the tail of the leaders throughout the race and earned himself the final podium spot with a time of 8:55:20. Despite at one 156

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point leading the race, Andersson struggled on the run, fading to19th position and a time of 10:06:02. Unlike the men’s winner, ShaeKenney did not lead until the final moments of the race. Coming out of the water, Biscay quickly earned herself a minute-and-a-half lead heading into the first transition. Through five miles of the bike, Australia’s Ali Fitch and SheaKenney were the main pursuers of Biscay. Biscay seemed determined to maintain her lead and started to pull ahead of the women’s field. Despite being second to last and 12 minutes behind Biscay out of the lake, American Kim Loeffler made up ground on the bike and soon only trailed Biscay, Fitch, and American Desiree Ficker. While in second place, Fitch crashed on the bike and was unable to return to the race. Biscay continued to lead heading into the marathon with Loeffler six minutes back and Ficker another 14 minutes off the pace. Through six miles of the run, Shae-Kenney had made up five minutes on the leader and continued to push her speed. By the time she reached the halfway point of the marathon, she had cut the margin down to seven minutes with a 1:29 half-marathon time. Loeffler was the first runner to pass Biscay, but by the time that happened Shae-Kenney was within two minutes of the leaders. ShaeKenney took the lead from Loeffler and won the race with a time of 9:51:00. As if her first Ironman victory wasn’t enough, her 2:59:55 marathon was the fastest in the history of Ironman Lake Placid. Loeffler held on for second place with a time of 9:54:55 and Biscay achieved backto-back Ironman-distance finishes and third place with a time of 9:58:45.

FORD IRONMAN USA LAKE PLACID Lake Placid, N.Y.

July 20, 2008 2.4-mile swim, 112-mile bike, 26.2-mile run

Men 1. Francisco Pontano (ESP) . . . . . . . 8:43:32 2. Peter Vabrousek (CZE) . . . . . . . . . 8:55:20 3. Mathias Hecht (SWZ) . . . . . . . . . . 8:56:33 4. Christian Brader (DEU) . . . . . . . . . 8:58:10 5. Will Ronco (USA) . . . . . . . . . . . . . 9:02:32 Women 1. Caitlin Shea-Kenney (USA) . . . . . . 9:51:00 2. Kim Louffler (USA) . . . . . . . . . . . . 9:54:55 3. Hillary Biscay (USA) . . . . . . . . . . . 9:58:45 4. Danielle Sullivan (USA) . . . . . . . 10:18:40 5. Jacqui Gordon (USA) . . . . . . . . . 10:31:53 TRIATHLETEMAG.COM

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instead sprinted his way to a final time of 7:59:55. Llanos held on for second, and a time of 8:00:49. Bracht ran the fastest marathon of the men and crossed the line at 8:04:16 to round out the podium. The women’s race played out much differently. Wellington came out of the water first with a time of 48:34. Early in the bike, German Ina Reinders appeared to be the only woman capable of keeping up with Wellington. She came within seconds of Wellington, but was never able to overtake the world champ. Aside from Reinders, Wellington’s biggest challenge on the bike came from losing both her nutrition and water bottles along the way. Even with an altered nutrition plan, Wellington came out Wellington makes it four Ironman wins in four races and almost breaks the all-time women’s record. of T2 with a 10-minute lead over Germans Wenke Kujala, Meike Krebs and Reinders. Wellington built her lead over the course of the marathon, and seemed to be unaware of her world-record pace. Unlike McCormack, she took her time to savor her fourth Ironman win and crossed the finish line at 8:51:24, 31 seconds shy of Paula McCormack and Wellington win with fast times at Ironman Europe Newby-Fraser’s world record (Note: The record With the pre-race media coverage, the power-packed field of pros, and the was broken one week later at Ironman Austria deafening noise of fans, it would have been easy to believe it was October in Kona, by German Sandra Wallenhorst with a time of not July in Frankfurt. Much of the pre-race hype surfaced from the anticipated 8:47:26). Leder ran her way to second place and match-up of Australian Chris McCormack and Germans Faris Al-Sultan and a time of 9:17:26, and Kujala finished third with Normann Stadler. Although Stadler didn’t start the race due to an infection, the a time of 9:24:544. men’s field remained deep with Germany’s Timo Bracht (last year’s champion), New Zealand’s Cameron Brown and Spain’s Eneko Llanos all entered in the race. FRANKFURTER SPARKASSE The anticipation on the women’s side focused solely on Great Britain’s Chrissie IRONMAN EUROPEAN Wellington and one question: Could the world champion go four for four at CHAMPIONSHIP Ironman events? In order to do that she’d have to beat last year’s champion, Frankfurt, Germany Germany’s Nicole Leder, on her home turf. July 6, 2008 The men’s race featured numerous lead changes throughout. Germany’s 2.4-Mile Swim, 112-mile bike, 26.2-mile run Andreas Bocherer led the men out of the water with a time of 43:55. He was quickMen ly joined at the beginning of the bike by a pack that remained together until 1. Chris McCormack (AUS). . . . . . . . . . . . . 7:59:55 around mile 30, when Al-Sultan surged ahead. The group chasing Al-Sultan 2. Eneko Llanos (ESP) . . . . . . . . . . . . . . . . 8:00:49 included McCormack, Llanos and Bocherer. Around the four-hour mark, the 3. Timo Bracht (GER) . . . . . . . . . . . . . . . . . 8:04:16 group caught a tiring Al-Sultan, and McCormack and Bocherer took turns leading 4. Cameron Brown (NZL) . . . . . . . . . . . . . . 8:08:29 for the remainder of the bike. McCormack’s lightning-fast transition gave him the 5. Hektor Llanos (ESP) . . . . . . . . . . . . . . . . 8:11:36 lead going into the marathon. After T2, it became a two-man battle between McCormack and Llanos. The Women two ran together for the beginning of the marathon until Llanos briefly broke 1. Chrissie Wellington (GBR). . . . . . . . . . . . 8:51:24 away. Llanos’ lead was short-lived, as McCormack passed him and opened up near2. Nicole Leder (GER) . . . . . . . . . . . . . . . . 9:17:26 ly a minute’s lead over the Spaniard. Once it was clear that the world champ was 3. Wenke Kujala (GER) . . . . . . . . . . . . . . . . 9:24:54 on his way to victory, he focused on the race against the clock and the prestigious 4. Mejke Krebs (GER). . . . . . . . . . . . . . . . . 9:30:47 eight-hour mark. McCormack skipped the celebration before the finish line, and 5. Imke Schiersch (GER) . . . . . . . . . . . . . . 9:36:15

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Michael Rauschendorfer

AT THE RACES

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title and the race record. On the women’s side, first-year professional Angela Naeth of Canada earned her first pro win. In the men’s race, Mark Van Akkeren was first out of the water with a swim time of 18:01. Four others followed Van Akkeren before Reed entered the transition area after recording a swim split of 18:21. Reed dominated on the challenging bike bourse and entered T2 in first place with Simon Lessing and Brian Fleischmann on his tail. Reed carried his power over to the run and established a new course record with a final time of 1:51:52. Lessing and Fleischmann held strong on the run to finish second and third, respectively. The women’s race was equally exciting with a group of fairly young pros vying for the top spot. Jasmine Oeinck was first out of the Boulder Reservoir with a time of 20:06. Naeth did not mount her bike until four minutes later. She managed to ride her way into third position, and passed both Amanda Stevens and Oenick on the run to break the tape with a time of 2:10:07. Oeinck held on for second, with Stevens finishing third.

Timothy Carlson

AT THE RACES

Canadian Angela Naeth’s smooth stride held off Jasmine Oeinck

Reed and Naeth Win on Hot Day in Boulder With its challenging bike courses, ideal summer temperatures, and demanding altitude, the city of Boulder has become one of the most popular summer stomping grounds for professional triathletes. The Boulder Peak Triathlon allows many of these pros to step right outside their backyards and compete against some of the world’s best. On an unusually hot day in the Rocky Mountains, last year’s champion and Olympian Matt Reed used the race as a tune-up for Beijing and walked away with the 160

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BOULDER PEAK TRIATHLON Boulder, Colo.

July 20, 2008 1.5-Km swim, 42-Km bike, 10-Km bike

Men 1. Matt Reed (USA). . . . . . . . . 1:51:52 2. Simon Lessing (GBR) . . . . . 1:52:29 3. Brian Fleischmann (USA). . . 1:53:12 4. Paul Mathews (AUS) . . . . . . 1:54:57 5. Peter Robertson (AUS). . . . . 1:56:08 Women 1. Angela Naeth (CAN) . . . . . . 2:10:07 2. Jasmine Oeinck (USA) . . . . . 2:10:47 3. Amanda Stevens (USA) . . . . 2:11:57 4. Tracy Robertson (CAN). . . . . 2:15:08 5. Leah Daugherty (USA). . . . . 2:15:31

Timothy Carlson

Matt Reed accepted congratulations on a fine performance.

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t 9:00 a.m. on Sunday, October 26th, a maxed-out ﬁeld of 600 international dirt lovers will embrace the annual challenge of XTERRA’s most grueling course – and in the ensuing hours put their mental and physical toughness up against Mother Nature’s arsenal of sun, sand, water, kiawe, and lava. When it’s all over, they’ll don some of the weirdest and most wonderful costumes you’ve ever seen and dance the night away at what is surely triathlon’s greatest after party. Athletes from more than 20 countries and 40 states will gather on Maui – having competed all season long for the right to be at the XTERRA Global Tour’s culminating event. This year, the XTERRA World Championship welcomes the CEO Challenge and 15 CEO’s will battle it out for the title of “Fittest CEO” in a competition within the competition. What begins as a gathering of relative strangers ends as a family whose friendship deﬁes boundaries of title and expertise and unites them all in the challenge of Man vs. Mother Nature.

“ in all the kingdom ...the most raucous, rollicking reunion

of multisport.“ ~ Inside Triathlon, Jan 2008

$130,000 in pro prize money is up for grabs and for age groupers the title of World Champion earns them a one-of-a-kind XTERRA World Champion jersey. All the action will be ﬁlmed for a one-hour nationwide TV special, and on race day, you can log-on to XTERRA.TV for live coverage from Maui. You can even watch last year’s race now at www.XTERRA.tv.

MAUI NO KA OI “Maui is the Best” With 120 linear miles of shoreline and more miles of swimmable beach than any other Hawaiian island, it’s no surprise that Maui is the 13-time winner of “Best Island in the World” by Condé Nast Traveler magazine readers. Come see for yourself, and to learn more log-on to www.visitmaui.com. The Maui Prince Hotel is the ofﬁcial host hotel of the XTERRA World Championship. For reservations call 1-800-321-6284 and ask for the XTERRA rate, or e-mail Reservations@princehawaii.com Even if you can’t get to Maui this year, join Hawaii’s premier community of outdoor adventurers at ActiveHawaii.com, where you’ll ﬁnd everyone is treated like a local.

THE OFF-ROAD TO PARADISE An athletes’ journey to Maui is forged in dirt and determination. Their right of passage calls for swimming, mountain biking, and trail running in mystic environments from the Austrian alps and the tropical jungles of Brazil, to the scenic shorelines of Italy and epic Sierra Nevada range. Discovering new places, experiencing unknown cultures, gathering with kindred spirits across the Globe… it’s the XTERRA way.

2008 XTERRA Global Tour Pro/Amateur winners – male and female XTERRA Saipan, CNMI // March 8 M Andrew Noble/Eli Torgeson F Renata Bucher/Stephanie Alcivar XTERRA Australia, Daylesford, Victoria // April 5 M Chris Legh/Andrew Steel F Susie Wood/Nicola Leary XTERRA New Zealand, Rotorua // April 12 M Terenzo Bozzone/Patrick Harvey F Sonia Foote/Monique Avery XTERRA South Africa, Grabouw, Western Cape // April 19 M Dan Hugo/Marc Price F Estzer Erdelyi/Alexia Loizou XTERRA West Championship, Temecula CA // May 18 M Conrad Stoltz/Trevor Glavin F Melanie McQuaid/Julie Bruckman XTERRA European Championship XTERRA Italy, Cala Ginepro, Sardinia // June 1 M Olivier Marceau/Tomas Matera F Sibylle Matter/Kaja Polivkova XTERRA Southeast Championship, Pelham AL // June 8 M Conrad Stoltz/James Walsh F Shonny Vanlandingham/Erin Kummer XTERRA East Championship, Richmond VA // June 15 M Josiah Middaugh/James Walsh F Melanie McQuaid/Erin Kummer XTERRA Brazil, Angra Does Reis // June 14 M Alexandre Manzan/Joao Carlos de Almeida F Carla Prada/Liege Carolina de Souza XTERRA UK Championship, Neath, Wales // June 21 M Nicolas Lebrun/Llewellyn Holmes F Julie Dibens/Emma Smith XTERRA Czech, Hluboka nad Vlatvou // June 28 M Nicolas Lebrun/ Martin Koukal F Carina Wasle/Eva Stroblova XTERRA France, Auron // July 6 M Nicolas Lebrun/Yohan Roman F Renata Bucher/Sophia Giovane XTERRA Mtn Championship, Ogden/Snowbasin UT // August 16 XTERRA Austria, Klopeinersee // August 23 XTERRA Japan, Marunuma // August 30 XTERRA France II, Mandelieu // September 28 XTERRA USA, Lake Tahoe, NV // October 5

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TERRA’S ULTIMATE TRIBAL GATHERING:

Maui’s World Championship is an action-packed week. Learn from the pros, support Big Brothers Big Sisters at the 5K/10K trail run, party till the sun comes up and dine under the stars. Here’s a sampling:

XTERRA MAKENA BEACH 5k/10k TRAIL RUNS A Beneﬁt for Big Brothers Big Sisters Runners get the chance to experience the World Championship XTERRA run course and feel good about it as it beneﬁts Big Brothers Big Sisters of Maui County. Awards go to the top three in each age group and the 10k women’s winner earns round trip airfare between the West Coast and Hawaii on Hawaiian Airlines.

XTERRA BY NIGHT Maui is THE reward for a great season, and as such competitors are treated to a pair of “ono” dinners under the stars with the Night of Champions carbo-loading affair on Saturday and the awards celebration on Sunday. The Night of Champions kicks off with a “parade of nations” where the ﬂags of more than 20 countries escort athletes into dinner. During the evening, XTERRA celebrates its past and present with a couple of special awards. An athlete is recognized for their XTERRA spirit with the “XTERRA Warrior” award and celebrates its past by with a new inductee to the XTERRA Hall of Fame. Past “Night of Champion” honorees are:

XTERRA WARRIOR

A. 2007 // Tae Yoong Kim – this Korean born Japanese age grouper can be found at XTERRA events in almost every continent – his enthusiasm transcends the language barrier everywhere he goes.

B. 2006 // Nico Pﬁtzenmeier – Nico races XTERRA around the world “competing to help kids.” His fundraising efforts assist children in Mozambique with housing and education.

C. 2005 // Dr. John Mills – Dr. John has spearheaded the medical support team on Maui since the inception of the race. Behind the scenes he has put in countless hours in preparation for the event – not to mention on race day.

D. 2004 // Willie Stewart – Willie lost his arm in a construction accident but has not let that stop him from pursuing his favorite sports. A high tech prosthetic with shocks and quick release mechanism has allowed him to ride a mountain bike and rip up XTERRA courses all over the U.S.

E. 2003 // Bryan Medrano – Bryan lives life to the fullest while raising awareness and funds for Huntington’s Disease, a neurological disorder that effects him and other family members.

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XTERRA HALL OF FAME For their many contributions and inﬂuence on the sport, XTERRA salutes a special individual every year and inducts them into the XTERRA Hall of Fame. Past inductees are:

F. 2007 // Kerstin Weule – Kerstin’s name was synonymous with XTERRA for ﬁve years. She won at almost every U.S. venue and the early races in the UK and Canada. She retired in 2003 while still able to podium anywhere.

G. 2006 // Scott Tinley – In 1996 S.T. competed in XTERRA’s inaugural event, AquaTerra. That day, he ﬁnished in 4th place and went on to ﬁnish in the top 10 in both 1997 and 98. But more than just an athlete, Scott was one of the early ambassadors for the sport, bringing world class athletes to race with him.

H. 2005 // Ned Overend – Ned has achieved legendary status as a mountain biker with six USA titles in addition to a world championship. Retiring from mountain biking in 1996 at the age of 40, Overend competed in the first AquaTerra race and finished third. In 1997, he finished second. In ‘98 and ‘99 Ned won consecutive XTERRA World Championships.

XTERRA HALLOWEEN COSTUME PARTY The XTERRA Halloween costume party is legendary and the bash has been dubbed “one of the best parties in triathlon”. Despite the typical post-race banter and antics by delirious athletes, the bestdressed competitor wins Hawaiian Airlines round trip tickets for two from the West Coast to Hawaii.

XTERRA TV More than 30 cameras will be in operation on race day including point-of-view cams mounted on motorcycles, mountain bikes and jet skis, a helicopter cam hovering high above and an under-water cam lurking deep below. All the footage will turn into a one-hour nationally syndicated special produced by the award-winning TEAM Unlimited TV crew. Over the past 20 years TEAM TV has created more than 275 shows resulting in two national Emmy nominations, three regional Emmy’s, and 38 Telly Awards for production excellence. Watch the world of XTERRA at XTERRA.TV, where new shows are introduced every month, and you can even check out video uploaded by our athletes. For more information call 877-751-8880 or visit

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PRO RACE

THE HAWAIIAN AIRLINES DOUBLE

The professionals competing in Maui are the best-of-the-best, not only at XTERRA but also mountain biking, triathlon, and adventure racing. Pros race for $125,000 - one of the richest purses in triathlon.

The Hawaiian Airlines “Double” Purse is awarded to the pro man and woman with the fastest combined XTERRA World Championship and Ironman Hawaii Championship time, a feat reserved for the world’s leading endurance athletes as the two events are held just two weeks apart. Hawaiian Airlines pays $2,500 to the top man and woman professionals and presents amateur winners with round trip tickets for two from the West Coast to Hawaii.

PAST PRO CHAMPIONS: MALE / FEMALE (COUNTRY) 2007 2006 2005 2004 2003 2002 2001 2000 1999 1998 1997 1996

Conrad Stoltz (RSA) Hamish Carter (NZL) Nicolas Lebrun (FRA) Eneko Llanos (ESP) Eneko Llanos (ESP) Conrad Stoltz (RSA) Conrad Stoltz (RSA) Michael Tobin (USA) Ned Overend (USA) Ned Overend (USA) Mike Pigg (USA) Jimmy Riccitello (USA)

Julie Dibens (GBR) Melanie McQuaid (CAN) Melanie McQuaid (CAN) Jamie Whitmore (USA) Melanie McQuaid (CAN) Candy Angle (USA) Anke Erlank (RSA) Kerstin Weule (USA) Shari Kain (USA) Sue Latshaw (USA) Cameron Randolph (USA) Michellie Jones (AUS)

KEEP THE FAITH The 2008 race won’t be the same without XTERRA’s all-time winningest athlete, 2004 World Champ Jamie Whitmore. “J-Dawg” missed this season while battling cancer. On behalf of the entire XTERRA community we wish her a speedy recovery. To learn more and see how you can help visit jamiewhitmore.com.

AMATEUR RACE Since March, thousands have taken part in the XTERRA Global Tour and through the trials of these races, spanning 15 countries worldwide, a determined few qualiﬁed and a lucky handful got in through the atlarge pool to meet each other - the very best from around the world, and race for the ultimate prize.

2007 XTERRA AMATEUR WORLD CHAMPIONS 15 - 19 20 - 24 25 - 29 30 - 34 35 - 39 40 - 44 45 - 49 50 - 54 55 - 59 60 - 64 65 - 69 PC

Martin Jiskra (CZE) Nicolas Fernandez (FRA) Lars Fricke (GER) Alexander Eiler (AUT) Laurent Beuzeboc (FRA) Ulrich Katzer (AUT) Tom Lyons (USA) *6 Tom Monica (USA) James Lewis (USA) Kent Robison (USA) *5 Art Gardenswartz (USA) Fouad Fattoumy (MON)

Monique Avery (NZL) Erin Beresini (USA) Marion Summerer (GER) *2 Susie Wood (NZL) Lisa Lieb (USA) Kaja Polivkova (CZE) Meiling Yee (USA) Beverly Enslow (USA) *2 Cindi Toepel (USA) *3 *# denotes number of World Championships won

Lucky 13? Steve Tarpinian from New York, and Steve Fisher, Gerry Clark, and Joe Alueta from Maui have done (and ﬁnished) every XTERRA in Maui since 1996.

Past Hawaiian Airlines Pro Double Winners 2007: 2006: 2005: 2004: 2003: 2002: 2001: 2000: 1999: 1998:

Eneko Llanos (11:17:17) Eneko Llanos (11:09:17) Peter Reid (11:10:09) Peter Reid (11:27:59) Peter Reid (11:03:50) Peter Reid (11:18:23) Cameron Widoff (11:54:30) Peter Reid (11:05:07) Olivier Bernhart (11:05:09) Peter Reid (10:59:49)

Erika Csomor (13:12:50) Sibylle Matter (13:24:06) Kate Major (12:51:01) Heather Fuhr (13:18:17) Heather Fuhr (12:42:03) Arianne Gutknecht (13:30:26) Wendy Ingraham (13:37:04) Beth Zinkland (13:15:26) Uli Blank (13:09:57) Wendy Ingraham (12:58:32)

2008 XTERRA FIRE AND ICE AWARD Introduced at last year’s World Championship, the XTERRA Fire and Ice award is presented to the athlete with the fastest combined time in two distinctively different events. The XTERRA Winter World Championship, held each year at Snowbasin in Utah, and the XTERRA World Championship of off-road triathlon, held each year in Maui. Visit xterrawinter.com for details on the 2009 Winter Champs..

ANOTHER XTERRA FIRST The XTERRA Trail Run Series has been slowly gathering speed and this year more than 50 events throughout the U.S. and overseas will culminate in the ﬁrst ever XTERRA World Championship of Trail Running. The off-road half-marathon will be held at Kualoa Ranch on Oahu’s windward coast on December 7, 2008. Visit xterratrailrun.com for details.

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XTERRA WORLDS HISTORY Ask the athletes who’ve survived the challenge of the XTERRA World Championship about their experience and you’ll hear tales of triumph and tribulation, pain and relief. Everyone has their own story and through the years we’ve seen some crazy stuff happen, like … Visually impaired athlete Bobby McMullen’s heroic 2005 race that was immortalized on CBS. His finish time of 7:45:11 was incredible not only because the obstacles he overcame, but because he did it all on a broken foot. One armed bandits: Amy Bennett took a spill off her bike a week before the Maui race and broke her arm. Undeterred, she showed up for the ocean swim sporting a bright pink cast and made it through the entire race. Totally doable according to Willie Stewart, who with the help of a high-tech prosthesis that sports shocks and a quick release is a force to be reckoned with on any XTERRA course. Then there’s “Nico” - so close to the finish line he can taste it race leader Nico Lebrun fell less than a ½ mile from the finish right in front of the TV cameras. Hardly missing a beat, he picked himself up and kept running right into the World Championship title. It was later determined that he had broken his wrist – fortunately, he only needed one hand to hold his beer at the after party! What a dip! Greg Welch boasted the fastest time by more than a minute over the XTERRA run course in 1999 - which included a dip at Makena Beach on his way to the finish. Age is nothing: Ned Overend has won the race twice - at the young age of 42 (1998) and 43 (1999) – then posted the ninth fastest best bike split when he turned 50! That day Peter Reid was heard saying “There’s a 50-year-old in front of me!” Third time’s a charm? World Championship titles are not easy to come by and only two athletes have grabbed three each. Both Conrad Stoltz (2007, 2002, 2001) and Melanie McQuaid (2006, 2005, 2003) hold this honor – but the question is, who’s first to four? Stoltz told McQuaid that because he’ll cross first, it’ll be him!

The Maui race has been televised since its inception in 1996. However, the original “AquaTerra” proved to be a challenge not only for its inaugural competitors but also for the TV crew. They were MIA only minutes before the start as they had trouble locating it in the dark. The start time was subsequently moved to 9am!

On a course where no pre-riding is allowed, those who have done it before are at a distinct advantage… or are they? Anke Erlank and Conrad Stoltz won the race in 2001 by 11 and 8 mins respectively in their first try… Hamish Carter did it in 2006… and Julie Dibens in 2007. Not to mention Jimmy Riccitello and Michellie Jones who won the first ever XTERRA. Canadian pro mountain biker, Lesley Tomlinson, holds the record for most people passed on the bike and demonstrates that XTERRA is not about the swim. In 1999, after swimming for a little over 38 minutes, she came out of the water in 308th place. Her bike was good for 33rd place overall –you can do the math. She pulled off similar feats in 1997, 1998 and 2000… making it into the top ten each time – and was 2nd in 1997. It could be about the swim… check out Julie Diben’s performance last year – first out of the swim and led all the way to the finish to win her first XTERRA World Championship. Maui is a truly magical place. Ask anyone who has been there. It’s no wonder that over the years we’ve seen many a proposal, and plenty of weddings. Aussie pro Jason Chalker, age groupers Dave and Jodi Ruby, and photographer Robert Oliver were married on the beach in Maui. Pro athlete now trainer Neal Henderson and veteran racer Hans Dieben (2000) both proposed at the finish. Race ‘n Rock Marathon - Guam band “Mojo” performed live at the after party for several years having raced all day. Lead guitarist Eric Tydingco and bassist Mark Cruz finished in 5:25:54 and 4:27:24 respectively and then rocked the assembled costumed masses for over four hours. I believe it was 2am when we shut them down… otherwise they’d still be going…

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XTERRA UNIVERSITY Free clinics with leading XTERRA pro athletes are must-do for all Maui newcomers and great for anyone interested in learning the art of XTERRA â&#x20AC;&#x201C; particularly as there is no access to the bike course except on race day. Pros cover basics then delve into details about the Maui swim, bike, and run courses, and give valuable tips on every aspect of the race. At Saturday nightâ&#x20AC;&#x2122;s Champions Forum past pro winners get together to share funny stories as well as their secrets for success.

PAUL MITCHELL CUT-A-THON One of the highlights of the XTERRA weekend is the Paul Mitchell Cut-a-thon on Sunday. Paul Mitchell stylists give a professional haircut in exchange for a donation to the Challenged Athletes Foundation. $5,000 was raised last year and resulted in cleanshaved heads for announcers Greg Welch and Kalei Waiwaiole as well as athlete Chris Legh.

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Riccardo Giardina

Van Vlerken achieves record time in Roth In a race that featured a tough pro line-up, the biggest challenges came not from the competitors themselves, but from the day’s pouring rain and brutally cold temperatures. With the days leading up to the iron-distance race in Roth, Germany featuring beautiful weather, it is likely that few of the athletes had prepared for the conditions presented to them on race day. The weather did not seem to be a problem for last year’s winner, the Netherlands’ Yvonne Van Vlerken. She swam, biked, and ran her way to the fastest time ever posted by a woman in an iron-distance race. On the men’s side, Australian Chris McCormack attempted to finish iron-distance races in back-to-back weekends, but dropped out and opened the door for France’s Patrick Vernay to win the race. Coming out of the swim, Van Vlerken did not look like an early contender to win the race. German Ute Muchel was first out of the water with a time of 48:43. The Czech Rebublic’s Eva Novakova, Australia’s Belinda Granger, New Zealand’s Gina Ferguson, and several others reached the transition before Van Vlerken finished the swim with a time of 53:47. Early in the bike, Granger and fellow Australian Rebekah Keat shared an early lead, and were closely followed by Ferguson. By the halfway point of the 112-mile bike leg, Granger had built a fourminute lead over Keat and the trailing pack. Going into the run, Granger maintained her lead and found new challengers in Hungarian Erika Csomor and Ferguson. Over the course of Van Vlerken celebrates her iron-distance world record with her husband at the finish the marathon, Van Vlerken found her speed and passed Ferguson and Csomor. Van Vlerken managed to pass Granger to take the lead, but she was not out of Sindballe continued his QUELLE ROTH danger as Csomor managed to keep pace. At each kilometer dominance on the bike. CHALLENGE Once on the run split, Van Vlerken managed to slowly expand the distance Roth, Germany Sindballe between herself and Csomor. Van Vlerken crossed the finish line course, July 13, 2008 in a record-breaking time of 8:45:48, thanks in large part to her began to falter and 2.4-mile swim, 112-mile bike, 26.2-mile run marathon time of 2:54:22. Csomor also had a strong run to earn soon found himsef Women with quick pursuers in second place, followed by Ferguson in third. 1. Yvonne Van Vlerken (NED) . . 8:45:48 On the men’s side, Australia’s Pete Jacobs, New Zealand’s Jacobs and Vernay. 2. Erika Csomor (HUN) . . . . . . 8:47:48 passed Kieran Doe, and McCormack led the men out of the water and Vernay 3. Gina Ferguson (NZE) . . . . . . 8:57:18 onto the soaking-wet bike course. Jacobs and Doe took the early Sindballe and Jacobs 4. Belinda Granger (AUS) . . . . 8:58:08 lead on the bike, with Denmark’s Torbjorn Sindballe and in the final miles of the 5. Rebekah Keat (AUS) . . . . . . 9:02:34 McCormack chasing close behind. Sindballe worked his way into race and took the win the lead, with Jacobs staying close on his tail. Behind the pair, a with a time of 8:09:34. Men group of top contenders including Doe and McCormack worked Despite showing phys1. Patrick Vernay (FRA) . . . . . . 8:09:34 to catch the leaders. McCormack broke free from the pack and ical signs of struggle, 2. Pete Jacobs (AUS). . . . . . . . 8:12:53 was able to pass Jacobs and settled into second place. Despite his Jacobs came in second, 3. Torbjorn Sindballe (DEN) . . . 8:15:59 top placement in the race, McCormack unexpectedly dropped out with Sindballe holding 4. Chris Mcdonald (AUS) . . . . . 8:20:59 around the 50-mile mark. With the world champ out of the race, on for third. 5. Francois Chabaud (FRA) . . . 8:23:44 T R I AT H L E T E M A G . C O M

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SYMPTOM:

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Record-breaking day at Ironman Austria Wallenhorst sets world record, finishing in 8:47:26

GET For all the answers on how to train and race without pain go to

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The pre-race hype surrounding Ironman Austria focused mainly on the 10th anniversary of the race in Klagenfurt, and how far it had come in those ten short years. The inaugural race in 1998 featured 124 starters, while the 170

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2008 version sold out in 19 hours and saw 2,451 athletes enter the waters of Lake Worthersee. The post-race headlines focused on a different subject entirely: The shattering of the women’s world best Ironman time by 36-year-old TRIATHLETEMAG.COM

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Gernot Gleiss

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German Sandra Wallenhorst. The possibility of the women’s record being broken became evident when Great Britain’s Bella Comerford flew through the rainy bike course in 4:48:13 and entered the marathon with a six-minute lead. Wallenhorst passed Comerford on her way to a marathon split of 2:54:45. Her finishing time of 8:47:26 easily beat the 8:50:53 record set by Paula Newby-Fraser at Ironman Europe in 1994. Comerford held on for second with a time of 8:51:17. Last year’s winner, Edith Niederfriniger, rounded out the top three with a time of 8:59:45, beating her winning time last year by almost nine minutes. The men’s race featured some excitement of its own with 2006 and 2007 winner Marino Vanhoenacker from Belgium back to defend his titles. France’s Charly Loisel looked determined to keep that from happening and opened up a threeminute lead over Vanhoenacker on the bike. However, a crash on the first lap of TRIATHLETEMAG.COM

the bike and the flat tire that followed took Loisel out of the race for good. Vanhoenacker cruised to victory with a finishing time of 8:06:11, breaking his own personal best time and the course record. Stephen Bayliss and Hannes Hempel rounded out the top three.

KARNTEN IRONMAN AUSTRIA TRIATHLON Klagenfurt, Austria

July 13, 2008 2.4-mile Swim, 112-mile bike, 26.2-mile run

Men 1. Marino Vanhoenacker (BEL). . . . . 8:06:11 2. Stephen Bayliss (GBR) . . . . . . . . 8:13:53 3. Hannes Hampel (AUT) . . . . . . . . . 8:16:56 4. Werner Leitner (AUT) . . . . . . . . . . 8:22:23 5. Dejan Patrcevic (CRO) . . . . . . . . . 8:28:04 Women 1. Sandra Wallenhorst (GER) . . . . . . 8:47:26 2. Bella Comerford (GBR) . . . . . . . . 8:51:17 3. Edith Niederfriniger (ITA) . . . . . . . 8:59:45 4. Tamara Kozulina (UKR) . . . . . . . . 9:06:42 5. Lucie Zelenkova (CZE) . . . . . . . . . 9:13:17 |

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Swiss sweep on home turf

Schildknecht’s win was never really in question, as he strode his way to a 16-minute margin of victory. 172

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

With another Ironman event taking place less than 300 miles away in Klagenfurt, Austria, the 2008 running of Ironman Switzerland in Zurich started with a narrow pro field made up of predominately European competitors. But if the competition was weak, the race presented its own unique challenges with a new course and cold rain showers that didn’t seem to want to go away. Both Ronnie Schildknechdt and Rebecca Preston returned in hopes of defending their 2007 titles. In the men’s race, Schildknechdt battled through the conditions in a dominating fashion. After coming out of the water in ninth position, Schildknechdt watched four of the faster swimmers drop out well before T2. He took the lead on the second lap of the bike and never looked back, finishing with a time of 8:16:05, some 16 minutes faster than the next finisher. With Schildknechdt establishing a sizeable lead early on, the athletes in the trailing pack found themselves in a battle for second position. A solid run from fellow Swiss Stefan Riesen gave him second place, with Germans Frank Vytrisal and Daniel Mueller finishing third and fourth. On the women’s side, back-toback winner Rebecca Preston dropped out of the race at the beginning of the second lap of the bike. With the former champ on the sidelines, Switzerland’s Sibylle Matter carried her power from the swim to the bike and went into T2 with a four-minute lead over fellow Swiss Caroline Steffen. With Steffen fading on the run, Matter found a new challenger in Kathrin Patzold. Matter was able to hold off Patzold for the home victory and a time of 9:30:12.

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Schildknecht and Matter win at Ironman Switzerland

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IRONMAN SWITZERLAND Zurich, Switzerland

July 13, 2008 2.4-mile swim, 112-mile bike, 26.2-run

Men 1. Ronnie Schildknecht (SUI) . . . . . . . . 8:16:05 2. Stefan Reisen (SUI) . . . . . . . . . . . . . 8:32:10 3. Frank Vytrisal (GER) . . . . . . . . . . . . . 8:40:53 4. Daniel Muller (GER) . . . . . . . . . . . . . 8:42:47 5. Nick Saunders (GBR) . . . . . . . . . . . . 8:47:23 Women 1. Sibylle Matter (SUI) . . . . . . . . . . . . . 9:30:12 2. Kathrin Patzold (GER) . . . . . . . . . . . . 9:35:05 3. Caroline Steffen (SUI) . . . . . . . . . . . . 9:37:24 4. Tara Norton (CAN) . . . . . . . . . . . . . . 9:43:46 5. Monika Lehmann (SUI) . . . . . . . . . . . 9:45:11 OCTOBER 2008

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AT THE RACES The first running of the Amica Ironman 70.3 Rhode Island on July 13 featured a strong pro field and ideal weather conditions with temperatures hovering around 80 degrees throughout the event. More than 1200 athletes from around the world started the swim in the protected waters off Roger Wheeler State Beach in Narragansett. Early in the bike, New Zealand’s Bryan Rhodes took the lead in the men’s race but was quickly overtaken by Britian’s Paul Ambrose. About midway through the bike, Oscar Galindez of Argentina caught Ambrose and the two built a lead over the rest of the pack. After slightly straying off course, the pair returned and managed to maintain a small lead over the trailing group. Galindez and Ambrose continued to battle back and forth on the run course until Galindez pushed the pace, leaving Ambrose behind, winning with a final time of 3:54:04. Despite being hit by a car on the run course, Richie Cunningham overtook Ambrose for second. Ambrose held on for third with a time of 3:57:48. In the women’s race, Jennifer Coombs led the women out of the water with a swim time of 24:06. Andrea Fisher overtook Coombs and led the majority of the bike. Lisa Bentley caught Fisher and took the lead before Fisher regained her lead on a technical part of the course. Out of T2, Bentley quickly caught Fisher and never looked back with a winning time of 4:37:59. Annie Gervais ran her way to second place, and Fisher held on for third.

AMICA IRONMAN 70.3 RHODE ISLAND Providence, R.I.

In typical fashion, Galindez used his blazing run speed to pick up the win in 3:54:03

Galindez and Bentley win inaugural Ironman 70.3 Rhode Island 174

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Men 1. Oscar Galindez (ARG) . . . . . 3:54:03 2. Richie Cunningham (AUS) . . 3:56:46 3. Paul Ambrose (AUS) . . . . . . 3:57:48 4. James Cotter (USA) . . . . . . . 3:59:37 5. Tim Berkel (AUS) . . . . . . . . . 4:01:08 Women 1. Lisa Bentley (CAN) . . . . . . . 4:27:50 2. Annie Gervais (CAN) . . . . . . 4:33:46 3. Andrea Fisher (USA) . . . . . . 4:37:59 4. Kim Webster (USA) . . . . . . . 4:49:07 5. Deanna Frank (USA) . . . . . . 4:52:46

Larry Rosa

July 13, 2008 1.2-mile swim, 56-mile bike, 13.1-mile run

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Defending champs victorious in Newfoundland Alexander and Carfrae repeat at Newfoundland Ironman 70.3

Richie Cunningham logged the two fastest run times in the field, and finished the race in the top two spots with times of 3:59:45 and 4:01:33, respectively. Legh crossed the line at 4:04:09 for the final podium spot. The run was also decisive in the womenâ&#x20AC;&#x2122;s race. Carfraeâ&#x20AC;&#x2122;s halfmarathon time of 1:26:44 was six minutes faster than that of the next competitor. The run gave Carfrae the win and an overall time of 4:27:33. Six minutes later, Cynthia Wilson crossed the line, followed by Magali Tisseeyre.

NEWFOUNDLAND IRONMAN 70.3 In only its second year of existence, the Newfoundland Ironman 70.3 has already become known as one of the most beautiful Ironman events in the world. The course takes competitors on a tour of the Humber River Valley Region of Newfoundland and Labrador, an area known as one of the most captivating regions in Canada. The area is also known for the kindness and excitement of its residents towards visiting athletes. The combination of the beauty and hospitality attracted a competitive pro field, including the defending champions, Australians Craig Alexander and Mirinda Carfrae. Paul Matthews led the men out of the water of Deer Lake with a time of 23:28. As the fifth man out of the water with a time of 24:58, Alexander quickly made up the margin on the bike leg. Alexander and Chris Legh were the fastest bikers of the group, with both men covering the 56 miles in under 2:15:00. The run proved to be the critical leg of the race. Alexander and

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Corner Brook, Newfoundland, Canada July 27, 2008 1.2-mile swim, 56-mile bike, 13.1-mile run

Men 1. Craig Alexander (AUS) . . . . . . . . . . . . . . . . . . . . . . . . . . . 3:59:45 2. Richie Cunningham (GBR) . . . . . . . . . . . . . . . . . . . . . . . . 4:01:33 3. Chris Legh (AUS) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4:04:09 4. Sean Bechtel (CAN) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4:06:07 5. Paul Matthews (AUS) . . . . . . . . . . . . . . . . . . . . . . . . . . . 4:06:26 Women 1. Mirinda Carfrae (AUS) . . . . . . . . . . . . . . . . . . . . . . . . . . . 4:27:23 2. Cynthia Wilson (CAN) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4:33:34 3. Magali Tisseyre (CAN) . . . . . . . . . . . . . . . . . . . . . . . . . . . 4:37:56 4. Sara Gross (CAN). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4:42:19 5. Sara Domina (CAN) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4:48:46* * Age group athlete

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Strawberry Fields Expands Weekend of Racing By Liz Hitchens

The Strawberry Fields Multisport Event Weekend features a unique lineup of races on beautiful, fun-to-race courses. This year’s event underwent a variety of modifications, including a date change and the addition of several races. In the past, the event in the City of Oxnard, Calif. took place toward the end of March and was the first race of the season on the schedule for many triathletes. For the 2008 version, the race was pushed back to July in hopes of better racing conditions, including calmer waters and warmer temperatures.

Race format additions came with the calendar move. Previously, the race was known for its signature sprint triathlon. While the sprint triathlon still exists, it is now accompanied by an Olympic-distance race. Another new addition is the Junior Elite Cup triathlon series for youths and juniors. Aside from the triathlon events, the festival features its usual THE CITY OF OXNARD’S duathlon and “Dash RECREATION AND for Berries” fun run. COMMUNITY SERVICES In the Olympic STRAWBERRY FIELDS race, Dan Frost (the TRIATHLON only elite athlete in Oxnard, Calif. the men’s field) from July 20, 2008 the city of Oxnard 1.5-km swim, 40-km bike, 10-km run topped the men with a time of 2:00:10. Men Anissa Seguin, a 1. Dan Frost (USA) . . . . . . . . . . . . 2:00:10 2. Ian Grimstad (USA) . . . . . . . . . . 2:01:42 woman known for 3. Joe Schupp (SUI) . . . . . . . . . . . 2:01:55 her duathlon skills, 4. Carlos Vizcarra (USA). . . . . . . . . 2:03:05 won the women’s 5. Derek Steer (USA) . . . . . . . . . . . 2:03:51 Olympic race with a time of 2:09:30. In Women the sprint event, Ryan 1. Anissa Segu (USA) . . . . . . . . . . 2:09:30 Borger took the title 2. Debbie Richardson (USA) . . . . . 2:13:02 for the men, while 3. Brianna Blanchard (USA). . . . . . 2:14:27 Brittany Day won for 4. Ashley Erickson (USA) . . . . . . . 2:14:59 the woman. 5. Elyse Ridenour (USA). . . . . . . . . 2:19:28

Roberto Leon/Brightroom.com

AT THE RACES

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CALENDAR

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 bculp@competitorgroup.com.com or fax it to (858) 768-6806. Entries submitted before May 31 have been included in the August issue. All entries that were submitted after that date will be in the September issue. Please note that most XTERRA global tour events consist of approximately a 1.5K swim, 30K mountain bike and 10K trail run.

XTERRA TV SCHEDULE (September 2008) CITY

NETWORK

DATE

TIME

SHOW

Bend, OR

KOHD (ABC)

9/21

3:00pm

2008 Eco Adventures Show #3

Eugene, OR

KEZI (ABC)

9/21

5:00pm

2008 XTERRA Adventures Show #8

Ft. Wayne, IN

WFFT (FOX)

9/21

4:30pm

2008 XTERRA Adventures Show #5

Great Falls, MT

KFBB (ABC)

9/28

3:30pm

2008 XTERRA Adventures Show #7

Great Falls, MT

KFBB (ABC)

10/26

4:00pm

2008 XTERRA Adventures Show #8

Madison, WI

WMTV (NBC)

10/18

1:30pm

2008 XTERRA Adventures Show #1

Madison, WI

WMTV (NBC)

10/18

2:00pm

2008 Eco Adventures Show #1

Madison, WI

WMTV (NBC)

10/19

12:00pm

2008 Eco Adventures Show #2

Madison, WI

WMTV (NBC)

10/19

12:30pm

2008 XTERRA Adventures Show #2

Madison, WI

WMTV (NBC)

10/25

2:00pm

2008 XTERRA Adventures Show #3

Madison, WI

WMTV (NBC)

10/25

2:00pm

2008 Eco Adventures Show #3

Madison, WI

WMTV (NBC)

10/25

2:30pm

2008 XTERRA Adventures Show #4

Madison, WI

WMTV (NBC)

10/26

1:00pm

2008 XTERRA Adventures Show #8

Madison, WI

WMTV (NBC)

10/26

12:30pm

2008 XTERRA Adventures Show #7

Medford, OR

KDRV (ABC)

9/21

4:30pm

2008 XTERRA Adventures Show #8

Minneapolis, MN

KSTP (ABC)

9/21

11:30am

2008 XTERRA Adventures Show #3

Minneapolis, MN

KSTP (ABC)

10/5

11:30am

2008 XTERRA Adventures Show #4

Minneapolis, MN

KSTP (ABC)

10/12

11:30am

2008 XTERRA Adventures Show #5

Minneapolis, MN

KSTP (ABC)

10/12

12:00pm

2008 XTERRA Adventures Show #6

Minneapolis, MN

KSTP (ABC)

10/19

11:30am

2008 XTERRA Adventures Show #7

Minneapolis, MN

KSTP (ABC)

10/26

11:30am

2008 XTERRA Adventures Show #8

Omaha, NE

KETV (ABC)

9/27

1:30pm

2008 XTERRA Adventures Show #8

Reno, NV

KOLO (ABC)

9/20

4:00pm

2008 XTERRA Adventures Show #7

Reno, NV

KOLO (ABC)

9/20

4:30pm

2008 XTERRA Adventures Show #8

Reno, NV

KOLO (ABC)

9/20

9:00pm

2008 Nevada Passage

Reno, NV

KOLO (ABC)

9/27

4:00pm

2008 XTERRA Adventures Show #1

Tampa, FL

WTSP (CBS)

9/28

1:00pm

2008 Nevada Passage

Check your local listings to see an updated broadcast schedule for the award-winning TEAM Unlimited Television productions, and check out the XTERRA.TV 24/7 web network to watch shows on demand. For more information and a complete list of broadcast dates and times visit xterraplanet.com/television. 180

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John Segesta/johnsegesta.com

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

SOUTH ATLANTIC 10/5- Buford, GA--Emerald Pointe Tri. 400meter swim, 13-mile bike, 3.1-mile run. 10/5- Myrtle Beach, SC. 2-km swim, 60-km bike, 15-km run. 10/5- Miami, FL--Escape from Miami Tri. 1.5-km swim, 40-km bike, 10-km run 10/25- Clermont, FL--Florida Challenge Tri. 1.2mile swim, 56-mile bike, 13.1-mile run.

NORTH ATLANTIC 09/28- Dartmouth, MA--Buzzards Bay Tri. .3mile swim, 14.7-mile bike, 3.1-mile run 10/12- New Paltz, NY--American Zofingen. 5mile run, 84-mile bike, 15-mile run. 10/19/- Bridgewater, Nova Scotia--Riverport Duathlon. 5-km run, 28-km bike, 5-km run. 10/26- Wrentham,MA--Halloween Wrentham Duathlon. 3-mile run, 11-mile bike, 2-mile run. 10/26- Lowell, MA--Lowell Monster Dash Duathlon. 3-mile run, 14.5-mile bike, 3-mile run.

MOUNTAIN PACIFIC

09/28- San Luis Obispo, CA--Cal Mutltisport. 8km paddle, 8-km run, 17-km bike. 10/04- La Jolla, CA--Coastwise Mile Run. 1-mile run. 10/04- Lake Tahoe, NV--XTERRA Nevada. 750meter swim, 32-km mountain bike, 5-km run. 10/05- Mission Bay Triathlon--San Diego, CA. 500-meter swim, 15-km bike, 5-km run. #10/12- Santa Cruz, CA—SuperKid Triathlon. Finish Line Productions. Distances vary. Reminder: If a race’s contact information is not listed with the event in the preceding section, refer to the Multi-Event Contacts listings below. There you will find a list of race organizers who put on either multiple races or series events. For more events and online race registration, be sure to check out triathletemag.com and active.com. Both sites offer up-to-date racing and training information,as well as the most recent news and coverage of triathlon’s most popular events. To list your event in our online calendar,please go to triathletemag.com.

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MULTI-EVENT CONTACTS 3 Discliplines Racing: www.3disciplines.com;866.820.6036 5430 Sports: Barry Siff, 1507 North St., Boulder, CO, barry@5430sports.com, www.5430sports.com; 303.442.0041. AA Sports: 503.644.6822; www.racecenter.com; events@racecenter.com.

Blue Sky Sports, LLC: 678.237.0308; director@tribluesky.com; www.tribluesky.com. Bradventures LLC. Producer of Auburn International Triathlon. www.auburntriathlon.com; 530-888-9911; info@bradventures.com. By the Beach Productions: 5153 Soquel Dr.,Soquel,CA, 831.465.6517; www.bythebeachproductions.com; info@bythebeachproductions.com. Capri Events: 773.404.2372; www.caprievents.com.

Whether it was the performance of a lifetime or the luck of the draw, you’re Don Karle

getting ready for an epic day on the Big Island. And we’ve got a little somethin’ somethin’ to sweeten the ride: Roctane Ultra Endurance Energy Gel. Roctane is GU’s new ultra premium gel, tested by our pro athletes for years and now available to fuel your competitive ﬁre. Say aloha to Roctane.

Kona-bound athletes, register for your 2008 training gift pack! www.GUenergy.com/islandROC Train with the ROC. Race with the ROC. Watch the miles melt away.

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POSTERS

$19.95** Triathlon Poster 22”x 28”

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

$10.95** Ironman Poster 18”x 24” *Additional shipping & handling will apply. CA residents add 7.75% sales tax. Please allow 2–4 weeks for delivery

O R D E R O N L I N E AT

trimagstore.com

CFT Sommer Sports: 838W.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.signmeup.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. Field House Athletic Club: 166 Athletic Drive, Shelburne, VT 05482. 802.985.4402; rayne@fieldhouseraceseries.com; www.fieldhouseraceseries.com. Finish Line Productions: 475Tinker’sTrail,Boulder Creek, CA. 831.419.0883; info@finishlineproduction.com; finishlineproduction.com. FIRM Racing: 66 Bruce Rd., Marlboro, MA 01732; P: 508.485.5855,F: 508.229.8394; bill@firm-racing.com, www.firm-racing.com. Firstwave Events: P.O.Box 321269,Los Gatos,CA 95032; P: 408.356.0518; F: 408.356.0534; www.firstwave-events.com.. Georgia Multisport Productions: Jim Rainey, 4180 Liberty Trace, Marietta, GA 30066; 770.926.6993, 770. 928. 9292 (F); jim@gamultisports.com, www.gamultisports.com. Great Smokey Mountains Triathlon Club: www.gsmtc.com; tri2000@dnet.net. Greater KnoxvilleTriathlon 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@chartertn.net. Green Brook Racing LLC: Joe Patanella, P.O. Box 825, Green Brook, NJ 08812-825, 732.841.2558; greenbrookracing@aol.com,www.greenbrookracing.com. HFP Racing: P.O. Box 375,Thornville, OH 43076; shannon@hfpracing.com, 740.743.2418; scott@hfpracing.com,440.350.1708; www.hfpracing.com Ironhead Race Productions: Jack Weiss, P.O. Box 1113, 184

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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@japroductions.com. JMS Racing Services: P.O. Box 582, Marion, IN 52302, 319.373.0741; www.pigmantri.com jmsracing.html; jim@pigmantri.com; john@pigmantri.com. KOZ Enterprises: San Diego Triathlon Series. P.O. Box 421052, San Diego, CA 92142; 858.268.1250; www.kozenterprises.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. Mattoon Multi-sport: mattoonbeachtri.com; ltgarrett@hughes.net. 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 124770050; 845.247.0271; www.nytc.org. North Coast Multisports, Inc: P.O. Box 2512, Stow, Ohio 44224; 330-686-0993; NCMultisports@aol.com; www.NCMultisports.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 CambridgeAve., Cardiff by the Sea, CA 92007; 760.944.7261. Piranha Sports, LLC/ Greater Atlantic Multisport Series/Greater Atlantic Club Challenge/Escape from SchoolYouthTriahtlon 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; T R I AT H L E T E M A G . C O M

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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. 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. The Pumpkin Triathon Festival: Kat Donatello; 20 Doe Drive, Eliot, ME 03903; (207)-451-7437; pumpkinmantri@yahoo.com.

SWEEPSTAKES RULES 1. No purchase necessary. To enter without ordering, send an index card to: Triathlete Zipp Sweepstakes, 10179 Huennekens St., 100, San Diego, CA 92121, with your name address and phone number. 2. This sweepstakes is sponsored by Triathlete, 10179 Huennekens St., 100, San Diego, CA 92121. 3. All entries must be received by December 31st, 2008. Triathlete is not responsible for lost, late, misdirected, damaged, illegible or postage-due mail. 4. Prize winners will be selected no later than January 16th, 2009 from among all entries received. Winner selection will take place under the supervision of Triathlete, whose decisions are final. Each entrant consents to the transfer of all information contained in the completed entry form to other companies. 5. The odds of winning are determined by the total number of eligible entries received. Taxes, where applicable, are the sole responsibility of the winner. 6. Potential winners will be notified by mail, telephone or e-mail. Potential winners must follow the directions contained in any correspondence and return all forms correctly completed within 7 days of the date of correspondence. Non-compliance will result in disqualification and the naming of an alternate winner. 7. All entrants will be eligible to win a Zipp Speed Weapons complete upgrade. There is no cash exchange for this prize. 8. Employees of Zipp and Triathlete or anyone affiliated are not eligible. Sweepstakes subject to all federal, state and local tax laws and void where prohibited by law. 9. For the name of the winner, send a self-addressed, stamped envelope and letter of request to: Triathlete Zipp Sweepstakes, 10179 Huennekens St., 100, San Diego, CA 92121.

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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. TriAthlanticAssociation: 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 SunTriathlon Series: 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.

John Segesta/johnsegesta.com

CALENDAR

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TO ADVERTISE HERE 800.677.0030

Two-Time Ironman Triathlon Champion Chris Legh Owns a Triton Swim Trainer. Shouldn’t You? ™

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Glucosamine HCL......2500mg Chondroitin Sulfate ....1200mg MSM ..........................4000mg CMO ..........................400mg NutraMendz Scientific Blend: Magnesium Oxide Manganese Gluconate Zinc Oxide Descote Boron Citrate 5% Silica (Silicon Dioxide) Calcium Carbonate White Willow Bark

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TO ADVERTISE HERE 800.677.0030

Independent Sales Reps Established independent sales reps needed in most U.S. territories for cutting edge tri apparel, wetsuit and accessory manufacturer. Rocket Scientists need not apply, we already have one. Please email resume to Darren@RocketScienceSports.com. Company and product details avail able at www.RocketScienceSports.com

Look great and feel fabulous in high-performance women’s tri apparel. Give us a try for friendly service, speedy shipping & incredible selection! Blue Seventy (Ironman Wetsuits) Descente De Soto Louis Garneau

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The Treadmill for Swimmers! Train or complete a whole triathlon at home, on your own schedule in your own Endless Pool®—no more adapting to local pool hours! The Endless Pool is a convenient way to train and improve your swim times and technique. Our optional underwater mirror and camera provide you with the immediate feedback needed to correct your stroke. You can also speed recovery time by warming down and stretching after a strenuous run or bike. Already own a pool? Ask about the

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Embracing the Fear

There are days when I am afraid of waking up, fearful not of what I will find printed in the New York Times or on Yahoo! News but of what might be lacking when I finish my coffee and face the world. Forty-point font lamenting bird flu outbreaks, crack babies and steroid-juiced jocks don’t elevate my blood pressure as much as a life without the challenge of physical exertion. There seems a connection between the arrows slung and the shield I wear. Perhaps it’s just my body playing hopscotch with my mind, a shot across the bow to remind me that it needs to exercise in order to combat the effect of those fears, if not the origins. It seems hard to separate the occupation from the behavior, what we are afraid of from what how we fight it. Roosevelt had it wrong. There is a lot more to our fear than the fear itself. I used to be more afraid of placing second in the Ironman than losing my house to foreclosure, though in hindsight, the two possibilities were connected. It’s not quite lamentable now, but 20 years ago I wasn’t afraid of high cholesterol, the tyranny of a

40-minute 10k or hairs growing out of my ears. Fear is to age as Peter Pan is to Elizabeth Kubler-Ross. While athletes know the calming affect of an easy run or a hard swim, fear is a pervasive emotion within most sports. This is not necessarily an unhealthy phenomenon. Sport offers a kind of malleable tension that can both thrill and kill, excite and indict our senses with an anxiety that leaves us somewhere between satiated and starving. But while there is a kind of universal desire to live beyond Pleasantville, each of us can and must salt our fear and tension to taste as well as blood pressure. Of late, the idea of fearing one’s ranking in a sporting event seems trite and petty; as if the narcissism and the naïveté of our youth are things to be ashamed of in mature times of responsible decision-making. But one cannot blame our choices of what to fear on age as much as experience. Many and varied are the influences that affect our perceptions of the Boogie Man. A few months ago our home was robbed while we slept. The culprits took all our nice bikes (a new Scott Addict R-3 56 cm and four sweet Litespeeds), computers and enough Avia shoes to outfit a small militia. What they left me with was a newfound distrust in humanity. I didn’t realize this paradigm shift as I consulted my friends from Georgia on types of ammunition to load in the prospective shotgun; never saw that I was mortgaging the next thief ’s life in the margins of my fear. My family having been threatened by a material assault, I was reduced to an essential survivalist. My fear had become mortal because someone had put a pin in my balloon of utopianism, deflating much of what I had dreamed was worth living for. But the notion of mortality wasn’t mine as much as it belonged to the jerks I was going to shoot if I caught them in our digs. Weeks later I realized that I had only shot myself in the foot by allowing the unplanned transfer of goods to affect my ability to harness and control my fears. The emotional weapons an athlete owns, he should be willing and able to use. The sources of our fears might be eliminated or they might be maimed. But we must be ready to accept the consequences of our actions. Even my friends in Georgia would agree. If sport can be used to thrill and fulfill us in ways imaginable, it might also be used as a peaceful tool to train our parasympathetic nervous system. So far, that flight or flight reaction that supported our ancestors in their escape from a saber-toothed tiger and their pursuit of antelope has failed to evolve within the human species as we creep along a congested freeway and the catecholamine in our bloodstream merges into narrowing vessels. But sport is the brilliant spigot: twist one way for cold, one for hot; adjust the temperature and pressure to suit your moods and your motive. We can stand on the starting line of the world championship and yawn or we can project our ancient ideals of nationalism onto a soccer match rather than a fascist regime. We can parry an impending panic attack with a yoga class or prepare for an invasion by honing our mixed martial arts. I don’t want to be afraid of the things that media wants me to fear. I already know about the limitations of humans. While I doubt that I will ski into Corbet’s Couloir in Jackson Hole, Wyoming again, I’d like to think that sport allows us to mediate our fears based not upon our failures but upon our dreams. —Scott Tinley

Triathlete (ISSN08983410) is published monthly by The Competitor Group, 10179 Huennekens St, Suite 100, San Diego, CA 92121; (760) 634-4100. Subscription rates: U.S., one year (12 issues) $29.95 (12 issues); two years (24 issues) $49.95. Canada $51.95 per year; all other countries $61.95 per year, U.S. currency only. Periodicals postage paid at San Diego, CA, and additional mailing offices. Single copy price $3.99. Triathlete is copyright 2003 by The Competitor Group. All rights reserved. Postmaster: Send address changes to Triathlete, P.O. Box 469055, Escondido, CA 92046-9513. Ride-along enclosed in all book region 2 copies. 192

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John Segesta/johnsegesta.com

Publication mail agreement NO. 40064408, return undeliverable Canadian addresses to, Express Messenger International, P.O. BOX 25058, London BRC, Ontario, Canada N6C 6A8

TINLEY TALKS

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ORBEA ORDU: A E R O D Y N A M I C S E V O LV E D Orbea Ordu – Lighter, stiffer and seven percent more efﬁcient. Choice of Kate Major, Hunter Kemper, Craig Alexander and Greg Bennett.

One result drives Kate Major, a win at Ironman Kona. With ﬁve top tens, Kate has her eyes on the prize for 2008.

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D;L;H GK?J

I started running at an age of six and I think it made for a lifelong habit. The discipline of working out was ingrained in my childhood. My parents taught me to push through pain because the reward of finishing something was always better than dropping out or quitting. To workout is just a part of my day now, and it was back then. Quitting wasn’t in my repertoire as a kid and, as you can see, nothing has changed.

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