2009-03 Triathlete

2009 NORTH AMERICAN EVENT GUIDE GEAR >> TRAINING >> RACE SCENE >> LIFESTYLE

NO.299

TOP 32 WETSUITS HOW TO

OVERTRAIN EFFECTIVELY

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MARCH 2009

MADE IN AMERICA LINSEY CORBIN

MEET THIS YEAR’S

KONA SPOILER

OFF THE RADAR TRIATHLON DESTINATIONS

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CONTENTS No. 299

MARCH 2009

TRAINING Training Feature: When Too Much Is Just Enough | 118 Take your fitness to the next level by “overreaching” correctly.

By M at t F i t z g er al d

Lane Lines | 126

164

By Sa r ah M c L ar t y

22

Big Ring | 128

By M ar k D et er l i n e

COLUMNS

Triathlete’s Garage | 156 B y B r ad C u l p

DEPARTMENTS

Gear Bag | 158

Starting Lines | 12

B y J AY PRA S UHN

B y Mitc h Throw e r

XTERRA Zone | 160

Editor’s Note | 14

B y M el an i e M c Q u ai d

B y B r ad Culp

Ticket Punch | 162

Mail Call | 16

B y S am an t h a M c G l o n e

Checking In | 18

In English | 164

IndusTri; Selection; Pro Bike; Medically Speaking; Ironman Q&A; Endurance Conspiracy; Light Read

B y C l i ff E n g l i s h

Tinley Talks | 176 B y S c o t t T i n l ey

At the Races | 166

152

166

On the Run | 132

By K e v i n B ec k

Speed Lab | 138

By T im M i c k l eb o ro u g h , P h D

Tech Support | 144 By ia n b u c h an an

Dear Coach | 148

By Pa u l H u d d l e an d Ro c h F r ey

Nutrition Q&A | 152

By P ip Tayl o r

Fundamentals | 154

By I a n M u r r ay

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

C over : L i n s ey C o r b i n P h o t o b y T i m M an t o an i

CHRISSIE WELLINGTON defended her title as Ironman® Champion two years running.

Ironman winner in 2007 and again this year. What makes this so impressive is that in the world of professional sports, the competition is out to prevent a repeat.

World class sports legends have won championships and achieved major status in their sport, but few have equaled CHRISSIE WELLINGTON in one of sports greatest achievements – back to back!

And next year?

Feed your dreams.

www.cytosport.com

©2009 CYTOSPORT, Benicia, CA 94510

Congratulations Chrissie!

We are happy to be part of your success.

CONTENTS No. 299

MARCH 2009

FEATURES Montana Made, Kona Tested | 40 Q&A with Linsey Corbin.

Interview by S us a n G ra n t

Travel Remote Control | 48 Take back your training with a trip to the far-flung western coast of Vancouver Island.

B y Cameron E l f o rd

Paying Homage to l’Alpe | 56 The most famous mountain in competitive cycling plays host to one of the hardest triathlons on earth.

B y B r ad Cul p

2009 Wetsuit Guide | 64 B y B r ad Culp a n d J ay P ra s uh n

North American Event Guide | 83 One of a Kind Races | 103 For going green or the best swag, these 10 races stand out from the rest.

B y Nan Kappel e r

What’s Up with Those Socks? | 108 We all agree compression socks don’t look cool, but do they really work?

B y Nan Kappel e r

On the cover 2009 Event guide | 82 32 Top wetsuits | 64 overtrain effectively | 118 off the radar destinations | 48 made in america | 40 this year’s kona spoiler | 30

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PAUL AMEY

CHRIS LIETO

LUKE McKENZIE

FIRST WAVE

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Cover Shoot: Take 50 Photos by Tim Mantoani We spent almost three hours getting this month’s cover shot—partially because shooting under water is never easy and because Linsey Corbin needed to let out her inner 5-year-old.

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FIRST WAVE

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One Happy Podium Photo courtesy Laguna Phuket Triathlon/Lagunaphuket.com The podium of the Laguna Phuket (Thailand) Triathlon—Mirinda Carfrae, from left, Massimo Cigana, Belinda Granger, Richie Cunningham, Alexandra Louison and Chris Legh—take a little break from their vacations to pose for the camera.

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

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MARCH 2009

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T R I AT H L E T E 1 1

STARTING LINES

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In the last decade of my triathlon career, I’ve told myself I was going to finish—no matter what—countless times. And 99 percent of the time, it’s worked. I certainly faced many obstacles, physical and mental, along the way. From cramps to crashes, flat tires to flat legs, digestive issues to psychological challenges.

Many of these victories were quiet ones, the kind we all face without applause. Sure, there have been occasional circumstances that prevented me from finishing a race, like when I went end-over-end on the bike at the Carlsbad Triathlon and ripped my elbow and shoulder open on the gravel-covered pavement. A short ride in the ambulance was in order then.

I take to heart what Lance Armstrong says: “Pain is temporary, but quitting is forever.”

Surely Normann Stadler, as the defending Ironman Hawaii champion, felt reluctant to pull out on the bike while combating gastrointestinal woes in 2007. But I am certain that Stadler felt much better after persevering through vicious cramps to finish 12th this year.

To say nothing of the iron will that brought Jon Blais to the finish line with MS or helped Marc Herremans, Carlos Moleda and David Bailey reach the finish line in blazing fast times in the wheelchair division. All of these examples put to shame the black clouds of self-doubt that afflict us. And sometimes, surrendering to that pain leaves a far more lasting mark on the psyche than persevering to the finish.

Some pros take the reasonable path and pull out of Ironman Hawaii if things are going badly and prize money is out of reach. Many of them regroup and take wins or podiums at subsequent races. But Rutger Beke believes that such a surrender, once made, creates a fatal character flaw that becomes hard to overcome. So while his comeback third place finish this year proved he was back on track, Beke finished most like a champion when he walked in for an 898th place finish the year before.

It doesn’t matter what challenges our bodies endure, what injuries we sustain and recover from. When it comes down to it, any triathlon is really about overcoming unforeseen obstacles. Your ability to figure out how to run through that cramp you didn’t expect or pedal up that hill you didn’t know would be so steep determines how well you will finish, or if you will finish at all.

When things get tough, I dip into the memory bank for motivation. I remember one long run at an altitude of 9,500 feet on the Switzerland trail in Boulder at one of the Multisport Training camps. I was alone, far behind the others I had started with. My legs were in agony, but I wanted to finish this run. There was no one around, and it would have been easy to walk. But I told myself that I was going to finish this run, no matter what.

Letting challenges stop you from being race-ready is the same as dropping out because you get a flat tire. When you’re planning your race schedule for the year, remember that the time to overcome does not begin when the starting gun goes off. It’s a habit that must be built like a brick wall, by decisions made every day to forge ahead. When you decide to do something, you can decide to do it no matter what Train Smart, happens, or you can be sidetracked by the inevitable distractions that life throws at us. Within every moment lies a choice, and one possible decision is to continue on, Mitch Thrower no matter what. mthrower@competitorgroup.com

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

No. 299 • March 2009

Publisher Associate Publisher VP, Event Marketing

John Duke Heather Gordon Sean Watkins

Editor Brad Culp, bculp@competitorgroup.com Managing Editor Somyr McLean Perry, sperry@competitorgroup.com Senior Editors Matt Fitzgerald, mfitzgerald@competitorgroup.com Jay Prasuhn, jprasuhn@competitorgroup.com Editorial Intern Ashley Slaney, aslaney@competitorgroup.com Photo Director Don Karle dkarle@competitorgroup.com Photo Editors Brad Kaminski bkaminski@competitorgroup.com John Segesta jsegesta@competitorgroup.com Graphic Designer Oliver Baker, obaker@competitorgroup.com Medical Advisory Board Jordan Metzl, MD; Jeff Sankoff, MD VP, Production/Circulation 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 Ad Manager Deena Hancock, dhancock@competitorgroup.com Ad Coordinator Lisa McGinn, lmcginn@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.

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

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T R I AT H L E T E 1 3

Jay Prasuhn

EDITOR’S NOTE

Cam Widoff having some fun on a volcano after Pucon 70.3.

Get [Way the Hell] Out There

By Brad Culp

A

A few weeks ago, I hopped on a plane in Los Angeles and headed 5,587 miles south to Santiago, Chile. From Santiago, I took another due-south flight for 433 miles to Temuco, Chile. From Temuco, I drove 70 miles (south, of course) to Pucon, Chile, home of Ironman 70.3 Pucon. All told, I had traveled 6,090 miles—in no direction other than south—and I still had not found the southernmost triathlon on the planet. That title belongs to Iron Lake Triathlon in Puerto Varas, Chile—192 miles below Pucon. In case you were wondering (you weren’t), 9,980 miles north of Puerto Varas, in the town of Big Lake, Alaska, you’ll find the northernmost triathlon on Earth.

Now, since our planet is not flat, there is no easternmost or westernmost triathlon on earth. But, for the sake of providing even more useless knowledge, the easternmost triathlon in North America can be found in St. John’s, Newfoundland, Canada (5,921 miles from Big Lake). And 6,975 miles west of St. John’s, you’ll find Kapolei, Hawaii, home of the westernmost tri in North America.

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Attend all these events in one year and you’ll accumulate more airline miles than a drug smuggler, but you’ll probably pick up a divorce and a pink slip along the way. I’m not suggesting you should spend half the year and your entire 401(k) traveling to exotic triathlons, but if you can work one into your schedule (and budget) this season, you won’t regret it. Oftentimes the highlight of a triathlon has nothing to do with the race itself, and given the growth of our sport, there’s certainly no shortage of exotic destination options.

This issue marks our annual North American Event Guide, which is a great tool to start your out-of-the-box season planning. Find an event in a place you’ve always wanted to visit and plan a trip. If you’re bored with America, go international. Couple an Ironman with a safari in South Africa. Catch the end of “Le Tour” in Paris and then head to Antwerp, Belgium, to squeeze in a 70.3.

In this picture, Cam Widoff is pretending to fall off the Villarrica Volcano in Chile after racing in Pucon a few years ago. I think it’s a fair assumption that the race wasn’t the highlight of his trip.

MAIL CALL ‘Athlete’s Heart’ Not a Benign Condition

Several years ago, my husband, a triathlete of many years, suffered from atrial fibrillation. This article seems to downplay this condition considerably, stating that it’s a “benign condition seen frequently in endurance athletes,” and saying that it is “almost always asymptomatic.” This makes me very sad for those who are reading this and may experience this condition as a result of athlete’s heart in their future.

My husband’s a-fib came on suddenly, making him feel anxious, tired and very ill. He would wake up suddenly in the middle of the night, panicking, as he knew something was wrong with his heart. The episodes were brief at first, but over time began to last longer, and, therefore, a cardioversion was performed on him. That is not a procedure to be taken lightly, and as a mom of three, I was not ready to lose my husband. This condition, and what it did to my husband and our family physically and emotionally, did not feel “benign.”

I hope that further and better research, discussions and articles can be done that emphasize the seriousness of athlete’s heart and the reality of a-fib. It is a life-changing, family-altering condition that affects everyone close to the athlete.

Gina Gleason Via e-mail

Troops in Iraq Love Triathlete Mag

Thanks for providing such a great magazine. I’m currently deployed to Camp Spiecher in Iraq. So far it has not been too horrible thanks to you guys. I walked into our mini shop and there was Triathlete—my eyes lit up! It’s nice to know that you guys send copies all the way out to Iraq. I’m getting my subscription to your magazine so I don’t have to fight to get the last one every month. I’m not the only one here that loves you guys!

SPC Edward Sehnert Deployed in Iraq

Editor’s Note: We’re pleased to hear you dig the magazine. Don’t worry about the subscription; we’ll send plenty more so there are no fights at the newsstand.

—Brad Culp

Athletes’ Behaviors Reflect on Our Sport

With the 2008 season out of the way, it’s time to reflect on what makes multisport special. Not really!

Let’s be honest, most of us reflect on the past year’s performance and then shift our focus to winter training, events we are going to compete in next year and the training plans that will ensure our success. Competition is great, but I’d argue it’s better if we don’t forget one of the most important ingredients in the recipe of triathlon’s spirit.

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John Segesta/johnsegesta.com

I wanted to respond to the article, “A Matter of the ‘Athlete’s Heart’” in the January 2009 issue.

As I read Triathlete I can’t help but pull the energy from the articles about the people and races. Generally speaking, we all know the articles start off with a description of the day’s weather followed by the attitude of the event or the particular triathlete the author has chosen to write about. Other articles talk about the long lines for the porta-johns, the guy who lost his bike pump because everyone on rows five and 12 borrowed it, or the poor night of sleep in anticipation of an event.

I raced Timberman 70.3 last year (a great race by Keith Jordan).

Besides telling you how about well it was run, the hospitality shown by the town and volunteers, and the immense joy I got watching others finish as I attempted to swallow my third bite of pizza, I couldn’t help but think about how the sport has changed. Have the years changed the spirit?

I raced several events post-college in 1996, but I quit upon starting flight school in the Navy. The “calling” never left, so this year I made a commitment to a healthier lifestyle and allowed triathlon to fit into my daily life.

Timberman was the first race I did since making that commitment.

I expected everything to be better. After all, the sport has grown in population, prize money and technology.

During the bike portion of the race, a participant came alongside and we shared a few pleasant words about the race—just like old times. As she passed, a couple came up on our left side in sequence yelling, “Left, left, left, left!” There was plenty of room to go around.

She pumped as hard as she could, and I slowed to allow her in front as the couple continued yelling. Point taken!

It then occurred to me that this was the first time I’ve seen poor sportsman-like behavior in this wonderful sport. And if they were that good, they would know that they probably expended more energy yelling than moving four feet to the left for the pass.

I know seconds count and we should all strive to meet the goals we set for ourselves. I also know that our individual conduct is a reflection of our sport as a whole. Champions are not only people who race against a clock, but they follow the Golden Rule, which is a key ingredient of this awesome sport.

Brett Dresden Via E-mail

RunLikeAnAnimal.com

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INDUSTRI | SELECTION | PRO BIKE | MEDICALLY SPEAKING IRONMAN Q&A | ENDURANCE CONSPIRACY | LIGHT READ 1 8 T R I AT H L E T E

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SECOND TAKE

John Segesta/johnsegesta.com

CHECKING IN

VIPER

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INDUSTRI

Life Time Fitness, Inc., recently announced that Troy Jacobson, a renowned endurance sports coach, is joining the company as director of endurance sports training. His duties will include developing training programs for swimming, biking and running in conjunction with the company’s events and creating an in-club coaching program and online training tutorials for Life Time Fitness members and staff. He will also lead the development of interest groups for triathlon and each of the individual sports that form the triathlon for members.

“Troy’s reputation as an innovator and a driving force behind many coaching and training programs will benefit Life Time Fitness members across the country,” stated Mark Thom, vice president of fitness services for Life Time Fitness. “He brings a variety of coaching and teaching experiences to our program, and he has the ability to work with beginners as well as elite athletes.”

Since beginning his coaching career in 1992, Jacobson has established a reputation as one of the top endurance sports coaches in the United States and is a pioneer in the realm of online coaching. Life Time Fitness believes he will be an invaluable asset to their athletics business that includes a network of gym facilities in 18 states, endurance sports events and training information published via their Web site and a magazine, Experience Life.

For more information about Life Time Fitness, visit Lifetimefitness.com. For more information about Troy Jacobson, visit Coachtroy.com.

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Triathlete Inspires Drug Addicts Toward Recovery

Trifest Comes Back to Tucson March 6-9 Trifest 2009, presented by TriSports.com, invites triathletes from around the world to sunny Tucson, Ariz., and its world-class training grounds.

Trifest features an educational triathlon conference featuring industry-leading speakers, a large consumer expo, training camps, and other events like scheduled group rides and runs.

The goal of Trifest is to educate triathletes and to celebrate the sport of triathlon by bringing athletes from around the world in contact with industry experts, product vendors and professional triathletes. The event gives all participants a chance to kick off their multisport season in a relaxed non-race environment.

The three-day event officially kicks off at 7 a.m. on March 6, with a scheduled group ride up Mt. Lemmon led by Jimmy Riccitello.

Last year more than 150 riders participated in the optional ride. The Trifest keynote dinner and address by six-time Ironman world champion Dave Scott is planned for Friday night (March 6).

The keynote dinner allows attendees to spend time with industry experts, equipment vendors, professional athletes and other Trifest attendees. The multisport conference and expo begin the morning of March 7 at the Tucson Convention Center and conclude Sunday afternoon, March 8.

Conference attendees will get firsthand knowledge from industry-leading speakers. The one-of-a-kind expo will feature vendors from across the industry showcasing their latest and greatest product offerings for 2009.

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

Todd Crandell, a former drug addict and alcoholic who now trains for and competes in triathlons, completed the 2008 Ultraman in Kona, Hawaii, on Nov. 30 and Ironman Western Australia on Dec. 7.

Joining him at Ironman Western Australia was Eddie Freas, another former addict who was inspired to turn his life around through triathlon after watching an interview with Crandell on ESPN, something Crandell notes with pride.

The two competed to raise money for the Eric Floyd Lifestyle Center, a treatment center that Crandell’s organization, Racing for Recovery, is building to honor Eric Floyd, who lost his life to drunk driving.

Crandell founded Racing for Recovery after training for triathlons helped him end a 13-year battle against drug and alcohol addiction. He chronicles his journey out of addiction by way of triathlon in his book, Racing for Recovery: From Addict to Ironman, authored with journalist John Hanc.

The organization, founded in 2001, is dedicated to preventing substance abuse and counseling addicts, extolling the benefits of multisport training along the way. For his efforts, he was presented with the Ford Everyday Hero Award after completing Ironman Arizona in 2006.

For more information about Crandell and his organization, call 866-SOBER01 or visit Racingforrecovery.com.

ABC’s The Bachelorette Wants Tri Guys The search is on for the world’s most eligible bachelors who are ready to find true love on the new season of The Bachelorette.

Producers are looking for attractive, outgoing, educated and successful 25-to 40-year-old guys who are looking to settle down.

The show will begin taping in March 2009 for up to six weeks, and is now casting.

If you know somebody you’d like to nominate, please contact Sunny Willebrand at sunnywillebrand@gmail.com with a picture and contact information or call 818-556-1208.

You may also nominate guys via their Web site at Thebachelor.tv.

Photos by Troy Jacobson

Life Time Fitness Names Troy Jacobson Director of Endurance Sports Training

CHECKING IN

Hydrodynamics

SELECTION

Beaker Concepts Hydrotail $45-$75

By Cour tney Johnson You probably don’t need us to tell you that proper nutrition or the lack thereof can make or break your race.

To make sure you reach your racing goals, check out these aero hydration systems and water bottles that will make sure you get in your nutrition without sacrificing your speed.

Profile Aerodrink $20

This 171-gram, lightweight hydration system has been trusted by triathletes since 1998 and is one of the best-selling aero hydration systems out there. The easy-refill, poly-web plug makes it simple to dump more water or other liquids into the bottle without losing time. The aerobar-mounted system featuring an extended soft straw makes drinking easy from any position on the bike.

The Aerodrink is compatible with narrow-mounting aerobars or wider systems with the Aerodrink Bracket.

Profile-design.com

In 2005, the Hydrotail was introduced as an easy-to-use and lightweight rear hydration system. Since then, Beaker Concepts has worked to improve this American-made product, and in 2008 it introduced the H.5 and H.5c versions made with aircraft-quality aluminum. Consequently, they are able to offer this system in various colors and at a cheaper price. With standard water bottle mounting holes and straps, triathletes can use from one to three bottles for those super-hot days or Ironman races. The low position makes grabbing items easy, and two Velcro straps allow you to carry other gear such as spare tubes or tires.

Having taken several trips to the San Diego Wind Tunnel, this system was built with both aero benefit and ergonomics in mind. With threaded inserts, installation is a breeze, and the availability of three positions lets you plug in your perfect bottle position. Try the carbon fiber version of the Hydrotail for an ultra-lightweight system. Beakerconcepts.com

Bontrager Speed Bottle with Carbon Cage $70

Speedfil by Inviscid Design $100

One of the most impressive product debuts of 2008, the downtube-mounting Speedfil eliminates the need for any rear hydration system by holding 40 ounces of liquid, which can easily be refilled on the fly. It tested extremely well in the wind tunnel, but he size of the bottle can cause handling problems on smaller bikes (smaller than 50cm), but it’s only noticeable in extreme crosswinds. Invisciddesign.com 2 2 T R I AT H L E T E

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Developed using CFD (computer fluid dynamics) to ensure that it will slice through the wind, the Bontrager Speed Bottle and Carbon Cage combo are designed for triathlons, time trial racing or anyone who just wants to be faster on the bike while remaining properly hydrated. At 120 grams, the cage and bottle combo is lightweight, and wind tunnel testing confirms that it measures up in aerodynamics. According to tests, it saves 25 seconds over a standard water bottle in a 40K TT race. The specially designed cage with an upper lip minimizes the possibility of bottle ejection.

Bontrager.com

NeverReach Hydration System $99

The hands-free NeverReach system is a good fit for Ironman or other long-distance events, as it holds a ton of water and can be easily refilled without your having to leave the pedals. Holding two liters, the aerodynamic, teardrop-shaped container attaches to your bike seat. NeverReach comes standard with an 18-inch tube positioner and a sealant cap that covers the container’s opening. The refill cap will hold any water bottle or sports drink bottle upside down. The NeverReach system is compatible with all seats except the ISM Adamo. Neverreach.com

LOOK 596 tri @ TRIBUYS.COM

Considered the new reference for aerodynamic efficiency, the LOOK 596 Tri is a wind-tunnel tested aero frame with a monobloc construction. The frameset comes with Carbon Monobloc ZED cranks, an integrated E Post, the Carbon Indexed stem and the offset aero fork. Built for comfort, efficiency and speed!

Images

For a limited time email look@tribuys.com and receive a free gift from LOOK and Tribuys

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CHECKING IN

SELECTION XLAB Carbon Wing Aero Carrier System $120

The newest addition to the XLAB family of hydration systems, the Carbon Wing weighs 55 grams, excluding hardware, and can carry up to 50 ounces of fluids, tubes, CO2 cartridges and other race-day needs. A single standard water bottle cage can be mounted directly on top of the bike or two can be placed on the sides. The use of standard water bottles makes for easy cleaning and aid station availability and eliminates the need to refill front- or down tube-mounted systems while racing. The Carbon Wing will fit on standard and Fi’zi:k saddles. Xlab-usa.com

Ruster Sports TricaeroTop Hydration (price not yet available)

Debuted in Kona in 2008 as a prototype designed by pro triathlete TJ Tollakson, the TricaeroTop (T-Top for short) will be available for purchase in mid-February. Using his industrial engineering degree from the University of Iowa, Tollakson has designed a 300-gram carbon fiber mold aero system that holds two drink reservoirs.

It features a quick-refill system for each 42-ounce reservoir on the top and the attached 17-ounce gel reservoir. With such ample room, the T-Top allows an athlete to carry all the fuel needed for an Ironman race without needing to pack a special needs bag. Having undergone wind tunnel testing in December at the A2 tunnel, the T-Top will be tweaked to make a truly aero hydration system that will keep you in the race.

Rustersports.com, Tolakson.com

Selle Italia Optima Teknologika $495

You probably can’t afford it, but if you can, your friends will be jealous.

It’s without a doubt the most aesthetically pleasing hydration option on the market. Not just easy on the eyes, it’s also the lightest way to keep your bottle out of the wind at only 135 grams for the seat and integrated bottle cage. It’s a great option for shorter events, but the almost-nonexistent padding can be a bit of a bother if you’re going 112 miles. Pronetcycling.com

Rocket Science Sports Dimpled Water Bottle $9.99

This aerodynamic water bottle is uniquely modeled after a golf ball in order to minimize drag by delaying airflow separation. Results collected at the Low Speed Wind Tunnel at Texas A&M University show that using a dimpled bottle creates a smaller airflow separation region and thus less low-pressure drag when compared to traditional water bottle designs. The bottle holds 20 ounces of your favorite liquid replenishment.

Rocketsciencesports.com

The Quick Draw

by ISM $100

It may look odd, but there’s a method behind the madness.

The angle of the bottle cages all but eliminates bottle ejection and makes the bottles easier to grab when you’re hammering. ISM performed extensive wind tunnel testing before settling on the final design. The not-too-high, nottoo-low bottle position keeps it out of the way of frontal airflow. Ismseat.com 2 4 T R I AT H L E T E

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Carbon Concepts Energy Cell Rear Hydration Module $110

A newcomer for 2009 is the Energy Cell by Carbon Concepts. It holds everything but the kitchen sink, which makes it a great option for long-course racing. It can hold three bottles, four CO2 cartridges, and a special needs bag, and there’s even an integrated tubular tire holder. The modular design makes it easy to add or take off components, so you can have exactly what you need for each specific distance.

Carbonconcepts.com

Craig Alexander Photo by Robert Murphy

Wins Ford Ironman Using XLAB C H O I C E

CARBON WING

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Why so many Pros choose XLAB OPTIMAL POSITION found with XLAB Wind Tunnel Flow Indicators resulting in the lowest drag Hydration System.

All carriers fit standard saddles and are ISM and FIZIK metal rail compatible.

HYDRATION CONTROL by carrying your special mixture and no tricky re-filling of containers on frame or rear while racing.

, Ê , Ê> `Ê -9 Ê dishwasher friendly water bottles. No long drinking tubes, and odd shaped containers to clean with brushes and bleach.

PROVEN EXPERIENCE gained by 13 years of feedback from Ironman World Champions VERSATILE OPTIONS can carry up to the full Kona setup shown here.

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UÊ >ÀÀÞÊ Þ`À>Ì ]Ê/ ÀiÉ/ÕLiÃ]Ê iÛiÀÃ]Ê yÊ>Ì UÊ >ÀÀ iÀÊ" ÞÊ £}Ê­iÝÊ >À`Ü>Ài® UÊ f ANODIZED BLACK All Photos Show Options

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CHECKING IN

PRO BIKE

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Jay Prasuhn

G

Steve Larsen’s Cervelo P3

By Jay Prasuhn

Following a five-year respite, former mountain bike national champ Steve Larsen returned to multisport in 2008. His return was an impressive one, including a podium finish at Vineman 70.3, a qualifying spot to Kona (and race-best bike split of 4:41) at Ironman Coeur d’Alene and a 4:36 bike in Kona that drew him to a solid 9:19 finish. What other magic can a reborn Larsen turn out in ’09? Ever the entrepreneur, Larsen has started a new online retail Web site, Worldtri.com, and will continue his real estate work. And yes, Larsen will be back on the race course this year.

Frame: Cervelo P3, 56cm Fork: Cervelo Wolf, alloy steerer C Headset: Full Speed Ahead Orbit IS, 1 1/8” D Aerobar: Easton Attack, Profile Design Quick Stop brake levers, Full A B

Speed Ahead OS-99 CSI stem, 110mm

Groupset: Shimano Dura-Ace 10-speed, 11-21 cassette F Brakeset: Full Speed Ahead K-Force brake calipers G Chainring: Shimano Dura-Ace, 56-44 H Wheels: Hed 3 tubulars I Tires: Continental Competition, 700 x 19mm tubulars J Pedals: Speedplay Zero K Hydration: Zipp carbon frame cage, Vision Tech aerobar cage L Saddle: Fi’zi:k Arione Tri2 2 6 T R I AT H L E T E

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John Segesta/johnsegesta.com

E

We shall fight

shoes in the street.

We shall fight shoes in the office.

We shall fight them in the park, the

museum and the supermarket. We shall

fight shoes because shoes are in league with hard surfaces to destroy our backs. And we shall fight them with something far superior to a shoe. Something that protects your spine.

Something that tones your muscles. Something that helps you stand up straight and walk the way you were meant to. And if we have to step on a few toes to gain that victory, then with all our might, we will.

theantishoe.com ©2008 Masai USA Corp

CHECKING IN

Regular Check-ups Important for All

By Jeffer y Sankoff, MD Training for and racing in triathlons has overall positive effects on one’s health. An annual physical exam is one way of mitigating potential health risks associated with exercise.

Most people should consult a physician for advice, check-ups or tests before beginning or continuing an intensive exercise program.

Whether an annual physical exam is necessary for everyone is subject to debate. But certain people should see a physician before starting and then continuing an exercise program.

Those include:

People of any age who are obese.

The risk of heart disease and early death from heart attack dramatically increase with excess weight. High blood pressure and diabetes are also seen more frequently in obese people, compounding these risks. Because obese individuals put significant stress on their cardiovascular system when exercising, they should have a complete physical along with tests to evaluate for cardiac disease. Furthermore, any chest pains or shortness of breath 2 8 T R I AT H L E T E

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MEDICALLY SPEAKING

with minimal exertion should prompt one to stop his or her exercise program until a physician can be consulted.

People who smoke. Smoking is responsible for more disease than obesity, so smokers should see a physician to screen for undetected cardiac or lung disease before starting an exercise regimen.

People with pre-existing medical conditions. Anyone with a pre-existing medical condition requiring medication should see his or her physician before beginning and while maintaining an exercise regimen. Depending on the condition, it may be necessary to change the medication or the dosage. At the very least, one should watch for adverse effects and determine if medication requirements have changed over time. Those with diabetes or heart problems will need the most intensive monitoring, while less severe ailments, such as chronic hypertension, high cholesterol levels or asthma, need only occasional medical supervision.

Men over 40 and women over 45.

This is a broad recommendation.

However, the risk of developing a medical

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condition that could be impacted by physical activity increases with age. A significant percentage of men over 40 and women over 45 will have developed silent heart disease or hypertension, and a physical examination can help detect and treat these conditions before they really threaten your training. These are also good ages for screenings for high cholesterol, breast and colon cancer as well as diabetes and hypertension, no matter how good your pre-existing health may be.

Those with a family history of sudden death at a young age.

There are many causes of sudden death at an early age, but most are related to hereditary disorders affecting the heart or brain. Thus, it is of the utmost importance for anyone with a family history of unexplained sudden death at a young age, and especially for those starting an exercise program, to be seen by a physician and undergo any tests deemed necessary to rule out a potentially fatal condition.

Annual physicals, although extremely important, do not completely reduce potential health risks associated with exercise. Fortunately, for most triathletes, such exams are not required but rather preventative options.

Train hard, train healthy.

Rich Cruse

sECOND TAKE

CHECKING IN

Duking it out—literally: Seth Wealing and Mike Vine battle for the best line up Tunnel Creek Road at the XTERRA U.S. Championship.

YOU’VE GONE GREEN. NOW GO TEAL.

7 SPRINT RACES 1 CHAMPIONSHIP 1 SERIES THE AMICA TRIATHLON SERIES BEGINS MAY 2009 DALLAS • DENVER • NASHVILLE • CHARLOTTE NIANTIC • PORTLAND • LAS VEGAS

www.amicatriseries.com

TRIATHLON

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

SERIES

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CHECKING IN

IRONMAN Q&A “My greatest weapon now is my speed.”

A:

Before the race in Arizona I thought that I could run about that time. I don’t mean to be speaking out, but I thought it was prudent to be patient on the bike. I think I could have gone three or four minutes faster if I didn’t stop to use the toilet! I also kept things very controlled once I got to the front. The distance was still very unknown to me, so I wanted to play things safe. I don’t know how much faster I can run, but I hope to find out in the next few years.

What does your schedule look like for 2009? Can we expect to see you at another Ironman before Kona?

Of course Kona will be my main focus, and I might do the Ironman European Championship in Frankfurt. Other than that, I’m looking to kick off my season in Oceanside (Ironman California 70.3) and then onto St. Petersburg, Fla., for the St. Anthony’s Triathlon. I may also do a few World Cups and ITU Championship Series events for Germany.

Andreas Raelert

A name you should really get to know.

By Brad Culp Starting this month, we’ll be running a brief question and answer session with the top dogs of Ironman—both past and present. To kick things off, we caught up with Germany’s Andreas Raelert, a two-time Olympian who burst onto the long-course scene in 2008.

After a runner-up finish at the Ironman World Championship 70.3 and a dominating win at Ironman Arizona, the super-runner has many believing that he could win Kona in his first attempt.

Q:

You’ve had quite a bit of success as an ITU athlete, and in a matter of months, you became a threat at the longer distances.

Have you always felt that you’re well-suited for Ironman and 70.3 races, or have your results thus far surprised you?

The decision [to race Ironman and 70.3] came after I missed qualifying for my third Olympic team. I wanted to

A:

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try to go to Kona in 2009, so I went to the Monaco 70.3 to qualify. That race was a good fit, because by winning it, I was able to get a spot for both Kona and Clearwater.

I was very pleased with my result in Clearwater, so I decided to race Ironman Arizona. I really had not done the right kind of training for an Ironman though. I knew it would be a good learning experience before Kona. It turned out great for me. To win in my Ironman debut was fantastic. Now I will look for more success at Ironman.

Q:

You raced a mix of short- and long-course events in 2008. Was your training geared entirely toward the shorter stuff? Did you get in any Ironman-specific workouts before Arizona?

If we were to go by the books, I really didn’t do a lot of Ironman training.

I took out a little bit of intensity toward the end of the season and replaced it with endurance work. My greatest weapon now is my speed. I don’t want to lose it, but I know I can work on my endurance a bit more.

A:

Q:

You ran 2:46 at your first Ironman. With proper marathon training, how much faster do you think you could run?

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

Q:

It’s rare—almost unheard of—that an athlete wins Kona in his or her first attempt. Heading into the 2009 Ironman World Championship, will you be going for the win, or will you just be looking for a solid finish?

Of course it’s rare, and that’s why it will be the biggest challenge for me next year. I’ve seen what Craig Alexander has done in the two years he’s raced there, and I think to myself, “Why not?” I know it will be hard. It’s hard enough to race your best at Kona, and you also have to worry about the other top athletes who all want the same thing you do. Whatever the result, if I give my best, I will be happy.

A:

Q: A:

Tell us a bit about your personal life.

What do you like to do other than swim, bike and run?

Nothing really special. My biggest problem is that I love to train, and it takes over my life from time to time. I do like to watch a lot of other sports on TV though.

When I have free time, I usually go out and get coffee with my friends. It’s the only time that I can catch up on all the gossip that I miss when I’m in training mode. Doing stuff like that helps me relax and find the energy needed for my training and racing.

Jay Prasuhn

Q: A:

Photography: Robert Murphy

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Jay Prasuhn

ENDurance conspiracy

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Rediscovering the Joy in Professional Racing

By Tim DeBoom

“The masters in the art of living make little distinction between their work and their play, their labor and their leisure, their minds and their bodies, their information, their recreation, their love and their religion. They hardly know which is which; they simply pursue their vision of excellence at whatever they do, leaving others to decide whether they are working or playing.”

—James A. Michener

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John Segesta/johnsegesta.com

Recently, I came across this quote after not having seen it for quite some time. As one who always seems to have a collection of quotes for the current episode of my life, this one has always been a favorite and is usually very appropriate for whatever situation I’m facing.

I absolutely love being a professional triathlete. Throughout my youth, and even into high school and college, I had visions of becoming a doctor or maybe working on Wall Street. Those were some of the “correct” paths I thought I was supposed to follow. Even in those early days, however, I never had more enjoyment or satisfaction than when I was playing football, swimming or out on the golf course. I found that I was at my best mentally when I was also at my physical peak. And that’s still the case today. I can relate any situation in life to things I’ve experienced as an athlete, and I find my religion when I’m out on the trails or in the mountains.

When I stepped away from full-time professional racing last year, I had trouble finding the rhythm that had been with me in life up to that point. In retrospect, I feel it was a good experience. I was able to devote time to other worthy endeavors, including supporting my

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I can’t believe how light Nanograms are. It’s like riding with the weight of one pedal instead of two. My foot is so close to the spindle, I can hold the gear better, and I have a real awareness that 100% of my power goes right into the bike.

– Chris McCormack – 2007 Ford Ironman World Champion

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ENDurance conspiracy wife’s company and organizing races with my partners at the Red Rock Company. I made sure to work out every day and remained relatively fit. I was having fun, but there was something missing. It is probably similar to what Lance Armstrong went through when he decided to come back to racing. I know his stated goal is to promote cancer awareness and research, but I suspect that, most of all, he just missed racing.

I certainly missed it last year. All summer I asked myself when I should get back to some regular tri training. I’d see Macca or Crowie out on the road getting ready for Kona, and I knew that’s where I belonged as well. I always looked at my break as just that, having every intention to come back again, but I did not think that the yearning to return to racing would be so strong. And the desire was to return not just to racing but to the entire process of getting ready to race.

So now that we’re in the heart of winter, one of my favorite times of year, the process is underway again. I thrive here. It’s time to plan, prepare and execute my training regimen for the year ahead. The planning was pretty easy this time around. I know that my best seasons have been those when I raced an early-season Ironman, built speed over the summer with shorter races and finished with Kona.

I looked at the race schedule and decided that Ironman Australia would be a perfect way to start this season. I have some unfinished business Down Under from 2001 anyway. I will do a couple of shorter races beforehand to get into race mode, but I should be ready to put in a good effort by April. I will try some new things during the early part of the year and make adjustments based on what happens. I have always been self-coached, and I love the process of shaping my own season.

After setting up the schedule, it is time to prepare everything I will need to accomplish my mission. This is the equipment phase.

I compare it to taking inventory and restocking the shelves. I like to have everything I am going to need dialed in before Jan. 1 so worrying about my equipment won’t get in the way of my training and racing. I recently sat down with Jim Felt and his crew to order my bikes for the year and work on the new paint schemes. I did the same with SRAM and Zipp to get their opinions on equipment choices and placed orders with them as well. I am also working on my uniforms with Craft and breaking in new cycling and running shoes. I want to know what I will be using at every race before the season begins.

Finding a perfect position on the bike is vital before I start doing my big training miles. Having struggled with this in the past, I went for a professional fit from the Retul team. They didn’t make any changes to my latest race bike position, but my road bike received some work. I could not be happier. Everyone should get a proper fitting. Even after all my years in the sport, the smallest changes can yield great results. Knowing I am in the optimal position on the bike is a huge psychological advantage.

After I’ve ordered all the fun toys and set my schedule, it’s time to execute the plan. This means it’s time for the training to begin– my real specialty. When I’m in this phase, I feel most at home. It is exactly where I want to be. Whether I’m driving to swim practice at 5 a.m. with my coffee and some good tunes or building up my tolerance to the wind and cold on a winter ride, I love training. I love the entire process of what has become my career. I feel lucky, and maybe that is why the quote by Michener is so relevant. He tells us to do what we love, to build our lives around what we love. Well, I listened. It must show because every day people wonder why I’m always smiling.

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Going (Almost) All the Way

By Holly Bennett

Disclaimer: The following column contains blatant sexual innuendos. If you are easily offended, the type who routinely writes in to condemn the annual swimsuit issue or under the age of 18, I suggest you turn the page. As for the rest of you, go ahead and get comfortable, lock the door, dim the lights, throw on some Barry White tunes and read on.

I spent a good chunk of my childhood (as the tomboy sister of two older brothers) and many years of my career (within the aptly nicknamed “sausage-fest” of the bike industry) hanging out with guys. I’m quite comfortable in their midst and can smut-talk with the best of them. For example, at the recent Ironman 70.3 World Championship, I watched most of the race with two of my manly mates. The conversation during the run focused solely on the various female racer body types, in particular the vast array 3 8 T R I AT H L E T E

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light read

of “boobies and booties” bouncing past. So please forgive me if I slip into dude-speak in this particular piece.

It is, in fact, the 70.3 race distance that I want to talk about—the prepubescent half compared to the big daddy, the full-distance Ironman. Or more specifically, the age-old questions: Is bigger necessarily better? Does longer equal stronger? Is going all the way the ultimate conquest?

Triathlon racing, like all of life’s sweetest pleasures (or like every five minutes or so in a man’s mind), can easily be related to S-E-X. And as we know (or at least as Drs. Ruth and Phil would tell us) the secret to successful sex is variety. We’re encouraged to mix it up, experiment, coach and be coached. So it stands to reason that no one set of activities—or duration or style—is more desirable or proves one’s abilities better than another.

While everybody raves about the oftromanticized ideal of spending all day lolling in bed with their partner, who doesn’t love a rapid-fire romp in the hay every now and then? The popularity of the terms “nooner” and “quickie” are not purely coincidental.

The point being, there should be room in one’s repertoire for a medley of talents and

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

pleasures, thus supporting the argument for mastering both distances.

While the trend toward 70.3 racing continues to swell (pun fully intended), there’s still quite a bit of belly-aching about its validity.

Can we truly call it an Ironman? When will the half-course wannabes step up and become real triathletes? Sure, maybe they only push half as far, but these mini-Ironmen (and women) make up for their shortcomings in other ways. Case in point: the 70.3 World Championship awards after-party, where mojitos were downed by race-revelers like mama’s milk by a baby. These halfway-tohardcore athletes party twice as hard as their Kona counterparts—a serious endorsement for not shooting one’s entire wad during the actual race.

One can also flirt with the 70.3 as the perfect foreplay for the full 140.6, a prelude to the big bang (er, I mean big dance!). It’s akin to getting to third base—titillating and fun but leaves you with a burning desire for more. Given the full IM debuts of some recent 70.3 standout stars—Craig Alexander, Sam McGlone and Andy Potts, to name a few —that delayed gratification may just be the way to go. These heretofore full-distance virgins shocked the sport with first-time Ironman performances rivaling 100 wedding nights all rolled into one.

Whatever the reasoning, don’t be afraid to embrace the shorter of the two long-course options. There should be no shame in being fast and furious, and there’s certainly no need to bow to peer pressure and lay it all out before you’re ready. Someday, of course, you are likely to make the commitment, to lose your virginity, to go all the way. Someday that burning yearning for eight to 17 hours of constant thrust, the tempting allure of after-dark glow-sticks and the dream of an entire day spent in sweat-soaked skivvies will be too intoxicating to deny.

When you do take the plunge, don’t be alarmed if you encounter some surprises. You may well lose control at moments, with your body following its own agenda dictated by a force far more compelling than your brain.

The ecstasy (or agony) you experience will be emblazoned embarrassingly across your face.

You might cry out, you might cry uncle or you might simply cry. You might find yourself convulsing, oozing and chafing in places you never dreamed possible. See what you have to look forward to?

But the finisher’s reward is well worth the challenge, and one thing’s for certain: Even though you probably won’t want it, you will have finally earned your kick-back-and-relax cigarette.

John Segesta/johnsegesta.com

CHECKING IN

E-114 Torbjørn Sindballe

Behind the calm demeanor lurks an iron will. His objective: to be among the foremost triathletes in the world. To achieve this, he has made the necessary sacrifices and has adopted a well-balanced, optimized way of life in the pursuit of uncompromised athletic excellence.

Torbjorn has been a member of the Argon 18 family for three years and there he has found a community that fully understands his vision and his goals. The E-114 he rides exemplifies our shared commitment to optimal balance and the fuller integration of man and machine. Optimal balance. Always.

ARGON 18 Tel.: 514.271.2992 www.argon18bike.com

Montana Made, Kona Tested

Tim Mantoani

After only two years of racing professionally, Linsey Corbin is proving she has what it takes to be a contender on the Big Island. Triathlete sat down with Corbin as she explained why Chrissie Wellington isnâ&#x20AC;&#x2122;t unbeatable and how beer can fit into a professional athleteâ&#x20AC;&#x2122;s diet.

By Susan Grant Photos by Tim Mantoani

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Q:

In your third Ironman World Championship, you managed to finish fifth in the women’s pro division and you were the first American woman to cross the line. What was the biggest difference for you during the race in 2008 versus 2006?

Well, 2006 was my first year racing Ironman, so I didn’t really have that much of a concept of what it was like to race for 10 hours straight.

It was my first time in Hawaii, and I think that your first time in Hawaii you have to really learn the race and just experience it. In 2008, a lot had changed. I had been racing pro for a while, and I had quit my job to focus on racing. I also had a chance to race against a lot of the pro women before, so it wasn’t nearly as intimidating.

I finally felt like I belonged with these women, and I belonged in the top 10. In 2006, my goal was just to finish, have fun and experience the Aloha spirit. I was definitely feeling a lot more competitive, and after seeing my results from the past year, I really had a sense of that I truly belonged at that starting line.

Q:

You credit a lot of your success at Kona to your mental clarity and focus. Why do you think mental training was as important to your race as physical training?

Physically, the top 20 women—or maybe the top 15 women—are really all about the same. Everyone has to put in all the miles and the training. So what really separates the top 10 from the top 20, and the top 20 from the top 30 is, I think, just mental strength and good luck. It has a lot to do with not getting a flat tire and not being under-trained or 4 2 T R I AT H L E T E

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over-trained on race day.

With Ironman being such a long race, you are always going to go through really rough patches, and being able to stay focused and deal with it well are some of the best ways to come out on top. I’ve been a mentally tough person in the past, but really buying into the concept that I needed to visualize that I was going to get there and finish well was something new for me—but it really worked.

Q:

You were able to fly out to Kona more than a month before the race to train under the guidance of your coach, Lance Watson. What were some of those key workouts and how do you think it helped your performance on race day?

Well, with the swim, I was able to start swimming with the Kona Aquatic Club. Their type of swimming was a lot different than the type of swimming I do in Montana. They have such a big group of people that they have to do a lot of short, fast sets. I noticed right away that they had really high stroke rates, and they swam more like surfers. Just really short sets and powerful strokes. Whereas, in Montana, I swim with a high school team where we do a lot of longer, more endurance-type sets. Immediately, this change helped my swim a lot. Coming out of the swim in the middle of the pack, like I did in Kona this year, is a credit to that change in swim training. Normally, I am much farther back.

I also had a lot of opportunity to swim in the ocean, which, living in Montana, I don’t really get a chance to do. I swam [in the ocean] two to three times a week, just getting used to the waves and the currents and being comfortable in the water.

boulder, colorado

Train smarT.

run FasT. recover Quickly.

repeaT.

science in moTion.tm

and deal with it. We also live in a valley (in Missoula), so the only way to get out of the town is to climb up and over the hills. Because of that we have a lot of good climbing and excellent trails. I think the whole mentality that I had when I started racing was just like, you go big or go home. Being in a training environment where everyone else has a similar mindset has been huge for me.

At the same time, it’s good because when it’s really cold in the winter, I’m forced to take a break and have a bit of an off-season, whereas in other cities, it’s easier to over-train and feel like you always have to be going hard.

I like living there; the people are super supportive of me, and I like living in a town where everyone knows your name—where you can go out on a ride and always see people you know.

Q:

What do you do when it gets really cold and you need to get a work-

out in?

I used to try to train outside all year round.

I would go ride my bike in 32-degree weather because I didn’t know any better. But now, I avoid the cold a lot more and ride my trainer a lot. For the next couple months [December and January] I will probably just ride inside, but the trainer provides so much strength training and builds a nice foundation for outdoor riding.

It’s just a matter of wrapping your head around the concept that you are going to be riding inside for three hours. I’ll still run outside, unless it gets lower than, say, 10 degrees. I do tend to take a lot of training trips to warm places like Maui.

Q: Q:

In what ways does living and training in Montana help your racing?

I think it provides a really good balance. I started racing in Montana with a triathlon team called Team Stampede, and it’s just kind of a wild and crazy, super-fun group of people. We’re always doing fun things, like finishing races wearing cowboy hats, which is why I do that now at the end of every race. There is always a good balance of hardcore rides and fun rides.

There are a lot of successful athletes who come from Montana, so I had a lot of good mentors when I was getting started. I would say that most of the athletes who come from Montana are pretty tough because we have to train in such varied conditions, so you just have to suck it up 4 4 T R I AT H L E T E

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Where is your favorite place to ride in Montana?

There is an awesome bike ride that I do every summer that’s 140 miles. We get a great group of us together and we start in Glacier National Park. We ride through the park, onto the Sun Road, down the other side to St. Mary’s and then we basically ride the perimeter of the park. It’s just amazing.

We leave super early—like at 6 a.m.—when there are no cars on the road.

Whenever you go on a journey like that with a group of friends, there are bound to be funny moments and plenty of good memories to be made.

Q:

You’ve been racing as a pro for two years. What has been the most difficult leg of the sport for you to bring up to the pro level at and how have you been working to improve it?

Definitely the swim. I really didn’t learn how to swim until about five years ago. I mean, I could swim, but I couldn’t swim a thousand yards without stopping. So swimming has been the hardest for me to pick up.

It’s definitely a work in progress. The thing with racing professionally

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that I had to realize is that if you can’t swim with the group, you are really screwed. I’ve really had to work hard to refine my swim and learn how to start fast and keep up with the group. I joined a swim team last year, because in 2007, I realized that if I didn’t get my swim together, I was never going to make it. That has really helped a lot, but I still have a long way to go.

Q:

Your husband works for a beer company, Big Sky Brewing, in Missoula. That means you have unlimited access to beer.

How does this affect your training?

Like I mentioned before, I think living in Montana offers a really balanced lifestyle, and I am not afraid to have a beer now and then or enjoy a good beer with dinner. Chris [my husband] is always bringing new ones home to try or a specialty beer that they just came out with.

Whenever we go to a new town we always head to a brewery to try the beer, so I would say Chris makes the whole thing pretty fun. And there are definitely perks to having a lot of cases of beer around. For example, I pay the check-in guy at the airport counter with beer so I don’t have to pay to ship my bike. There is one place in Montana where we actually trade beer for burritos, so it’s pretty cool. And Big Sky Brewing is a really great sponsor of mine. Every year they write me a check, and they have no expectations. They just want me to go out there and spread the word and do my thing. It’s a really great family company.

Q:

Is there a consensus among other top women that Chrissie Wellington is just unbeatable at the Ironman?

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Everyone does sit around and talk about how amazing she is, but we’re all human. That is something that I realized this year, and I credit a lot of my success to that. Essentially, I believe that we’re all the same; whereas in 2006, I always felt like they were way above me. I think Chrissie is beatable. I mean, like I said, we’re all the same. It’s just a matter of who is going to have it on the right day. Don’t get me wrong, she is phenomenal, but I think if everybody thinks she is on her own level, then no one will really try to take a shot at beating her.

Q:

Do you have any pre- or post-race rituals that you have to stick to on race day?

Before Hawaii, I had this thing where I wrote down my goal for the race, said it out loud every morning, closed my eyes and visualized that goal happening. I would say it again out loud every night and visualize it again before I went to sleep. It really worked, and it is definitely going to be a new ritual for me. I don’t really have any food rituals, but I guess my most well known ritual is wearing a cowboy hat at the finish line.

Q:

Other than the 2009 Ironman World Championship, is there another race that you are really focusing on next year?

I hope to do really well at Wildflower. That was the race where I had my coming-out party as a budding pro in 2006. It was my last race as an amateur, and I placed third overall. It is such a great race; it combines camping with a really challenging, tough course, and all my friends from Montana go as well. It’s just a really great time.

Xterra World Champion.

Women’s Ironman World Champion.

5 world records in the pool.

Olympic Open Water gold medal.

Olympic bronze medallist.

Men’s 70.3 World Champion.

Women’s 70.3 World Champion.

Women’s ITU Long Course World Champion.

Third Women’s ITU World Championships.

Second Men’s ITU World Championships.

10 Ironman ‘First from the water’.

19 70.3 ‘First from the water’.

THEY CHOOSE TO WEAR BLUESEVENTY.

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Remote Control

Take back your training (and schedule a bit of down time as well) with a trip to the far-flung western coast of Vancouver Island.

By Cameron Elford P h o t o s b y C h a n t e l l e Tu c k e r

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Remote Control

Y

ankees versus. Red Sox it ain’t. But the long-standing rivalry between two small, remote Canadian towns on Vancouver Island, about 200 miles northwest of Seattle, Wash., has at times been nearly as acrimonious, with each regularly smearing the other as either elitist and bohemian or gritty and unenlightened. But Tofino, the self-styled progressive and erudite member of the pair, and its oft-derided sibling, Ucluelet, 25 miles to the South, share a past—and a future—more closely linked than many residents of either seaside hamlet would, until recently, be willing to admit.

Located along a spectacularly scenic section of Vancouver Island’s largely isolated and sparsely populated Pacific coast and hemmed in by the Insular mountain range to the East, Tofino and Ucluelet, like many of the 280-mile-long island’s communities, have their roots in resource-based industries—primarily logging and fishing.

But over the past few decades, both sectors, hit hard by dwindling fish and timber reserves, overseas tariffs and shifting paradigms reflecting more responsible and sustainable resource use, have seen their traditional economic bases erode significantly. Tofino was the first to recognize and respond to the evolving economic reality. Surrounded by unspoiled and not-so-unspoiled, recovering temperate rainforests, hiking trails and vast, vacant sandy beaches that make up Canada’s Pacific Rim National Park, Tofino, a magnet for hippies and Vietnam War-era draft dodgers, became a popular vacation spot beginning in the 1980s, and today resorts and multi-million-dollar vacation homes dot its coastline.

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its traditional industries, watching while its neighbor shifted to eco-tourism activities such as surfing, kayaking and whale watching. Now, however, Ucluelet seems poised to make up for lost time, with developers eager to take advantage of the region’s spectacular setting—note the 370-acre, Jack Nicklaus-designed Wyndansea golf course, resort and spa, Wyndansea.com, taking shape just north of Ucluelet. Still, for some of Ucluelet’s old-timers and city planners, the drive to restructure the town of just 1900 citizens economic base is bittersweet. Residents fear the inevitable cost-of-living increases and lifestyle disruptions that can come from the re-gentrification that will occur in an effort to appeal to transient, well-heeled weekenders who have little invested in the community’s long-term sustainability.

“We don’t want to become the next Whistler,” is a common refrain heard throughout Ucluelet, referring to the 2010 Olympic venue that grew out of the logging town of Alta Lake in the 1970s to become one of the world’s top vacation destinations. To that end, Ucluelet has invested considerable resources in defining precisely what it hopes to become by protecting open space, guiding responsible development through environmental standards and learning from its upscale sibling’s missteps—such as the 2006 fiasco in which Tofino was forced to impose severe water use restrictions that forced many businesses to temporarily close during the height of the summer tourist season.

As a result of its methodical, go-slow approach, Ucluelet has retained its identity and sense of community even as it evolves to absorb enthusiastic eco-tourists and twenty-something surfers who are increasingly drawn to the region’s year-round swells and quality of life.

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What’s In It for triathletes The Jack Nicklaus-designed golf mega-resort notwithstanding, Ucluelet’s rustic charm remains a key component of its appeal, but that charm extends far beyond Ucluelet’s authentic, small-town vibe, its mom-and-pop shops and rugged coastline. While there’s no shortage of family- and eco-oriented activities in town to keep everyone happy, the fact is that remote Ucluelet is an ideal location for an early- or mid-season training camp for many of the same reasons that Kona (despite the once-sleepy Hawaiian town’s now-outrageous traffic and occasionally manic drivers), Lanzarote and Boulder draw pro and age-group triathletes and their families.

Now, to be clear, unlike those well-established triathlon hotspots, Ucluelet for now remains off the beaten multisport path, so far off that you might be hard-pressed to connect with any local triathletes to learn the best places to bike or run. But in a sense that’s a virtue in itself: Some “me” time just may allow you to exercise a bit more control over your training schedule by keeping you out of recovery-ride pissing matches. Think about three-time Ironman world champion Peter Reid’s splendid isolation: He spent three weeks living alone (except for the rats), high on 8,200-foot Hualalai Volcano in Hawaii, without reliable electricity, each September in preparation for the Ironman. Reid’s solo focus allowed him to concentrate on what he needed to do with reduced temptation to fall victim to the moronic overtraining and hyper-competitive impulses that can grip triathletes during their build-up to a key race.

Bearing that in mind—and noting that you may have to incentivize (or bribe) your family members to consent to a training vacation— here’s a rundown of a few Pacific Rim attractions that will help put power in your legs and keep your entourage happy.

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RIDE OFF-ROAD: The Ucluelet area is crisscrossed by logging and fire roads through old-growth forests, some of which offer gentle, scenic loops, and others that can, quite literally, stop you in your tracks. A top off-road ride includes the climb up 2,600-foot Mt. Ozzard, which rises from Ucluelet Inlet, directly opposite the downtown core. The Backroad Map & Outdoor Recreation Guide, available for about $6 from Ukee Bikes, Ukeebikes.com, in Ucluelet includes a topographical map of some of the region’s off-road rides and also includes descriptions and rankings of more than 30 trails. Ukee Bikes also provides repairs and service as well as bike rentals, from long-travel downhill bikes to beach cruisers. Shop co-owner Maureen Urquhart can also help you connect with local riders.

RIDE ON-ROAD: The 40-kilometer Pacific Rim Highway runs north along the coast, cutting through the Long Beach portion of the Pacific Rim National Park Reserve, Pc.gc.ca/pacificrim, a huge non-contiguous park that forms part of a UNESCO World Biosphere reserve. Much of the highway is paralleled by a paved multi-use path, and the highway itself offers a rolling challenge wide enough to ride safely. An out-and-back from Ucluelet to Tofino will allow you to take in the neighborhood of 60 miles through one of the most stunning parks on the planet, and past some of the priciest real estate in Canada. A word of caution: At the Ucluelet-Tofino junction of the Pacific Rim Highway and Highway 4, the only road in and out of the region, do not turn right. Highway 4 is notoriously narrow, rutted, winding and heavily trafficked, especially during the spring and summer.

TRAIL RUN: Sure, you can run on the bike path next to the Pacific Rim Highway, but why would you want to when you can head out for a loop on the Wild Pacific Trail? The trail, which starts and ends in Ucluelet (pretty much everything is within walking distance) consists of four sections, with another three planned. The rolling gravel path winds through temperate rainforest as it hugs the cliffs overlooking the rocky coastline, known as the Graveyard of the Pacific for the sheer number of vessels that have fallen victim to the remote region’s reefs, storms and fog. Early morning is the best time to tackle the trail, as it can attract walkers and gawkers later in the day—and be on the lookout for bears and cougars.

While they are typically painfully shy and self-absorbed, these creatures can take offense if surprised.

OCEAN SWIMMING: Little Beach, toward the southern tip of the peninsula on which Ucluelet perches, is a sheltered bay of mixed sand and gravel. You’ll want to bring your fullsuit and thermal cap if you hit the mid-50-degree Fahrenheit water for an open-water workout. There is easy beach access from Beach St., off Peninsula Rd., via a very short trail.

EDGE-TO-EDGE MARATHON: Founded in 2000 by the Ucluelet Chamber of Commerce, the Edge-to-Edge Marathon, Edgetoedgemarathon .com, follows the undulating coastal Pacific Rim Highway from Tofino to Ucluelet and includes a one-kilometer section along the hard-packed sand of Chesterman Beach. The event also includes a half-marathon, which starts and finishes in Ucluelet and includes a section along the Wild Pacific Trail, plus a relay option for marathon participants. The race date is always the second Sunday in June; the 2009 event will take place on June 14.

Remote ContRol

Know Before You Go Ucluelet is located in a rainforest. For that reason, winter (and late fall/early spring) typically bring torrential rain and wind, and the region bills itself as a top storm-watching destination. This may make for a romantic weekend but could also result in some seriously unpleasant miles on the bike. For top training and sightseeing opportunities, schedule a visit for anytime from April through September.

Despite its ongoing evolution, Ucluelet remains more rustic than Tofino. Still, there are a few very good places to stay. The top-end market in Ucluelet is best represented by Tauca Lea, Taucalearesort

.com, a magnificent resort and spa on a quasi-island in the harbor. Also popular is the Canadian Princess Resort, Canadianprincess.com, which hooks tourists with fishing charters.

For a more folksy experience, check out Little Beach Resort, Littlebeachresort.com, located across the road from Little Beach (making your open-water swimming a breeze) and near the Wild Pacific Trail. For a more complete listing of accommodations, log on to Uclueletinfo.com.

For a sandwich or coffee (Starbucks and other chains are not permitted in either Tofino or Ucluelet, leaving the market to the moms-and-pops), we’d recommend Gray Whale Ice Cream & Delicatessen, on your right as you drive in to town. For something a bit more upscale—although still relaxed and friendly—make reservations at Matterson House, 250-726-2200.

Now the tough part: getting there. As noted, the Pacific Rim region is remote. By car, you’ll have to take the ferry from the mainland—from Vancouver, B.C., Bcferries. com, or Port Angeles, Wash., Cohoferry.com—to either Victoria or Nanaimo.

From there, you have a five-hour drive from Victoria (about 200 miles) or about three hours from Nanaimo (about 110 miles). Note that the road gets very windy and narrow in sections, but the spectacular mountain scenery and almost guaranteed bear sightings should salve your boredom. Punch in “Victoria, B.C.” as your point of origin and “Ucluelet, B.C.” as your destination on Google Maps for a good turn-by-turn route description.

By air, you can fly in to the Tofino Airport, about 20 miles north of Ucluelet, on Craig Air, 604-802-8743, or Orca Air, Flyorcaair.com, from Vancouver or Victoria, and on Sound Flight, Soundflight.net, or Kenmore Air, Kenmoreair.com, from Seattle. Word of caution: If you don’t like small planes, then give this option a miss.

For more information about Tofino, visit Gotofino.com, and for more information about Ucluelet, visit Ucluelet.ca.

tHRee mUSt-Do ACtIVItIeS

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SURFING: Surfing is popular year-round in the Ucluelet area, with Wickaninnish and Long Beach being two of the top spots. Both feature beach breaks with wide, sandy beaches. According to Ucluelet’s Inner Rhythm Surf Co., Innerrhythm.net, summer swells are usually three to six feet, although they can top 20 feet in the winter months. Lessons, rentals and local knowledge are available from several shops. Ucluelet info.com has a list of additional surf-related contacts.

KAYAKING: Give your legs a rest from the trails and roads and spend an hour or two kayaking the area’s inlets. Paddle in the harbor for an easy, accessible scenic tour, or head to the open coast, on the western edge of the peninsula, for more exposed conditions or surf kayaking.

Nearby Kennedy Lake is a great freshwater kayaking destination. For tours and rental information, visit Uclueletinfo.com.

HIKING: This one’s a no-brainer. Your Ukee Bikes trail map lists dozens of hikes, which range from stroller-friendly paths on the ocean side of the Pacific Rim Highway to more rugged inland sections. Many trails are within walking or easy driving distance of downtown Ucluelet.

LOCAL BEACHES: The Long Beach Unit of the Pacific Rim National Park Reserve of Canada boasts a 10-mile sandy beach, starting just north of Ucluelet at Wickaninnish Bay. The park enforces user fees: An adult day pass is $7.80 CAN, family/group pass is $19.60 CAN. WICKANINNISH INTERPRETIVE CENTRE: The Wickaninnish Interpretive Centre, which provides information on the region’s natural and cultural history, is located north of Ucluelet on Wick Rd. Admission is included with your park pass. Adjacent to the center is the Wickaninnish Restaurant, Wickaninnish.ca, which boasts an incredible view of the open Pacific.

GOLF: The challenging nine-hole Long Beach Golf Course is one of the most scenic and challenging you’ll ever play, Longbeachgolfcourse.com.

WHALE WATCHING: Eco-tourism is taking off in the Pacific Rim, and whale watching is a popular activity. For information on local service providers, visit Barkleyadventurestation.com, Jamies.com or Westcoastwhales.com.

UCLUELET AQUARIUM: Pay a visit to the aquarium to see and learn about the local marine life, Uclueletaquarium.org.

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The most famous mountain in competitive cycling plays host to one of the hardest triathlons on earth.

By Brad Culp

O

n the Google Earth application, Alpe d’Huez doesn’t look like much of a mountain. It’s dwarfed by the surrounding peaks. Its prominence ranks it somewhere alongside the lesser mountains of the American Rockies, and its lone glacier is really feeling the effects of global warming. Without the Tour de France, chances are Alpe d’Huez would go unnoticed by most of the world, save for those few who live in the French Alps and the even fewer who discover that it’s a punishing climb on two wheels.

Insert Le Tour and you have a mountain with as much mystique as Everest but far fewer casualties. Tour organizers first included “l’Alpe,” as it’s often called, in 1952, and since then it has been the backdrop for some of the Tour’s most dramatic moments.

In 2006, Cyrille Neveu, one of the greatest triathletes ever to call France home, had the seemingly sadistic idea of staging a long-course triathlon at Alpe d’Huez. There were a few potential roadblocks: Every nearby lake is glacier-fed and therefore freezing, the weather is less predictable than the Dow Jones Industrial Index, and, no matter which bike route he chose, the course would be really, really hard.

Neveu saw these details as opportunities instead of obstacles and the race was on. He designed the course to be the most beautiful in the world, and you’d be hard-pressed to say he failed.

I had the opportunity to attend the event as a journalist in 2007, and I signed up for the short-course race (le court), held the day after the long-course race (le long). Upon my arrival in the town of Alpe d’Huez, the race organizers suggested I try le long, and because we had already had a few bottles of Bordeaux, I agreed.

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The event, which will be held on July 19 this year (yes, on a Wednesday), kicks off with a 1.3-mile swim in Lac du Verney, near the town of Vaujany. The lake is about six miles from the town of Bourg d’Oisons, which sits at the base of l’Alpe. The race Web site says that you can ride from the town of Alpe d’Huez to the swim start on race morning, but I would strongly advise against it. I made it to the eighth of the 21 switchbacks down the hill before I had to pull off to the side of the road to avoid losing consciousness. As if by the grace of some higher being, a circa-1975 Winnebago pulled off the road and the driver yelled something in French.

“Umm, sorry dude, I can only speak English,” I replied, “but I really hope you stopped to offer me a ride.”

“Yes, yes. I give you ride to race,” he said. “And we give you breakfast.”

“Wait, really?” Now I thought he was messing with me. Nonetheless, I hopped into the Winnebago, which looked as though it hadn’t been serviced since it was driven off the lot three decades ago.

It turned out he wasn’t joking about breakfast. The driver’s wife (I’m making an assumption here) had three skillets going on the Winnie’s stovetop and asked if I wanted pancakes, bacon or eggs. I opted for the pancakes and a seat next to the heater. I will never say anything bad about the French for the rest of my life.

The warmth that the Winnebago ride added to my morning became a fond memory the moment I hopped in Lac du Verney. The race announcer let us know that the water was “treize degrees Celsius”, which I found out later meant roughly 56 degrees Fahrenheit.

Graham Watson

Paying Homage to l’Alpe

DALLAS 2009

THE RACE IS ON FOR REGISTRATION. Registration is now open for the Toyota U.S. Open Triathlon—the triathlon in Dallas and among the most prestigious in the country. But space is limited, so don’t delay. Choose from multiple distance options, for competitors of all ability levels and race on the heels of Olympic athletes and triathlon’s top pros on a beautifully upgraded course that ends in downtown Dallas with a fun finish festival.

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E9JE8;H ''" (&&/

You don’t need aerobars. A pair of clip-ons may help for the first 10 miles of the race, but they’re useless beyond that. Stick with a standard road bike setup.

Bring a thermal swim cap and booties for the swim. These will pay off when you can actually feel your head and feet during the bike leg.

Be prepared for a variety of conditions.

The temperature can swing 35 degrees in a few hours in the Alps. Start the race with arm, leg and toe warmers and take them off if you decide they’re not necessary.

Use wheels with a solid breaking surface.

Both of the long descents can be quite hairy, especially if you’re not familiar with riding in the mountains. Go for a pair of lightweight clinchers over a pair of deep-section tubbies.

Resist the temptation to fly up the Col d’Ornon (the second climb). It’s a very shallow grade (4 percent to 5 percent), but you don’t want to cook your legs before the switchbacks of Alpe d’Huez.

Build up your bike with a triple-chainring crank or a compact crank beforehand.

Your friends may make fun of you, but you’ll be glad you have it.

Getting There Geneva, Switzerland, is as close as you can get by plane. From there, it’s roughly a three-hour drive to Alpe d’Huez. Continental Airlines has daily non-stop flights from Newark to Geneva.

Where to Stay Since Alpe d’Huez is one of the most popular winter ski destinations in France, there are plenty of hotels and cabin rentals to choose from, and most are very reasonably priced during the summer. Log on to Alpedhuez.com to book your stay.

Where to Eat To cater to the influx of Italian visitors in the winter, Alpe d’Huez has a dozen Italian restaurants. I’d stick with the Italian cuisine pre-race and save the French fare for after the race—it can be quite heavy on crème, butter and cheese.

For more information on the event, log on to Alpetriathlon.com.

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There are three alpine ascents, totaling about 12,000 feet of vertical gain. Neveu describes the course as, “Pure pleasure with nature all around.”

Brad Culp

Quick tips if you make the trip:

As cold as the lake was, it was hard not to notice the clarity of the water. Lac du Verney is closed to swimmers, fishermen and boats all year, which is an environmental feat you won’t find stateside. The lake produces hydroelectric power and drinking water for much of the region, and because of its importance to the local infrastructure, the powers that be have decided it should go untouched. I have no complaints on that score, but they could add a couple of heaters.

After the swim it was onto the 71.5-mile bike course–the gem of the race, but also the hardest part. There are three alpine ascents, totaling about 12,000 feet of vertical gain. Neveu describes the course as, “Pure pleasure with nature all around.” Clearly this guy has a warped definition of “pleasure,” but the scenery did offer the occasional momentary reprieve from the burning sensation in my legs.

The first two climbs (le Col d’Ornon and le Col de Grand Serre) are relatively tame, at least in comparison to the final ascent up l’Alpe. Unfortunately for me, I decided that the ease of the first two climbs was attributable to my awesome fitness, when, in fact, it due to the fact that these climbs really weren’t that hard. I paid for my over-zealousness when I hit Bourg d’Oisons and started the first of 21 switchbacks up Alpe d’Huez. It was at this point that I seriously regretted having five glasses of vin du Bordeaux with the race directors on the night of my arrival, which subsequently led to my participation in the long-course event instead of the short.

I meandered my way up the mountain in 1:18, which was “only” 22 minutes slower than Chrissie Wellington’s time. I have to admit I received outside assistance, although I’m not sure if that’s illegal under the French Tri Federation’s rules. About halfway up the hill, I stopped to stretch my cramping hamstrings on the side of the road. When I remounted my bike, a fanatical spectator began pushing me uphill, and I was more than happy to let him do so for about 200 meters.

As I swung around the final turn and headed toward T2, I looked down to notice a birdsized horsefly resting on my right quadricep. At that moment, taking one hand off my basebar to swat the critter would have resulted in my toppling over, so I just stared at the mammoth bug and hoped my gaze would be enough to move him on his way. It wasn’t. The horsefly sunk its teeth into my leg, and I let out a barrage of obscenities that would have made the writers of Pulp Fiction proud.

I made my way through T2 and onto the 13.8-mile run course, and my quad began to feel the effects of the horsefly assault. Less than a mile into the run, my leg locked up, and I was left lying

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

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Photos by Graham Watson

on the road, unloading another medley of words you’d never hear in a Disney film. It was then that I first began considering dropping out, but I reasoned that the race was actually the most appealing form of entertainment I had available. The T.V. in my cabin only had four stations (none of which were even subtitled in English), an Internet connection was hard to come by atop the mountain, and it was too early for any of the local bars to be open. So I continued to lie on the ground and wait for my body to expel the demon bug’s poison, as Wellington flew by on her second of three laps.

After walking my way around the entire town three times, I was at the finish, and my day was done. Not that I’m worthy of being compared to her, but for reference sake, I finished roughly two hours behind Wellington. Despite my poor performance, it was without a doubt the most spectacular triathlon I’ve ever competed in, and I’d sign up again in a heartbeat. For those who’ve ever watched Tour de France riders struggle up the infamous switchbacks and wondered how hard it is, the Alpe d’Huez Triathlon offers a unique opportunity to find out—and then run almost 14 miles upon cresting the summit.

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Tack on a trip to Girona, Spain for the ultimate triathlon summer.

Located six hours (by car) south of Alpe d’Huez is Girona, Spain, one of the greatest towns on earth to tour on two wheels. Gironacycling. com offers dozens of camps year-round—from fully-sagged camps to self-guided tours.

Girona Cycling has its own training center, which can cater to up to 26 athletes at a time. The entire center can be rented for 6,000 Euro per week, or roughly 250 Euro per person. The center has an onsite pool and running trails out the door and is a stone’s throw from the area’s best riding routes.

Girona Cycling’s 2009 schedule Feb. 1 - 8 Feb. 15 - 22 March 1 - 8 March 22 - 29 April 6 - 12 April 12 - 19 May 17 - 24

May 17 - 24 May 31 - June 7 June 14 - 21 June 28 - July 5 July 5 - 12 July 26 - August 2 Aug. 30 - Sept. 6

Sept. 21 - 28 Sept. 29 - Oct. 5 Available Year Round Available Year Round Available Year Round Available Year Round

Early Season Triathlon Camp Early Season Cycling Camp Long Distance Triathlon Camp Middle Distance Triathlon Camp Easter Training Camp Cycing Training camp Long Distance Triathlon Camp with option to compete in the Challenge Barcelona Race Tour of Catalunya Cycling Camp Beginners Triathlon Camp Golden Bike Cyclosportive Camp Banyoles Cyclosportive Camp Tour de France Camp (Only six places left) Dali - Gaudi Camp Olympic Distance Race Camp and Medieval Festival Middle Distance Triathlon Race Camp Barcelona Challenge Triathlon Race Camp Cycling Touring and Site Seeing Camps Cycling Training Camps Mountain and Sea Camp Triathlon Training Camps

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TAKE THE FREQUENCY CHALLENGE We are so confident that you will love the Frequency with its 100% Speedline SCS Nano neoprene that we are offering you a guarantee. Buy a Frequency from one of the Nineteen Frequency Challenge dealers listed below by June 1, 2009; swim in it for 15 days and if it’s not the best wetsuit you’ve ever used, return it for a full refund.

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Austin Tri Cyclist Austin, TX (512) 494-9252

Endurance House Middleton, WI (608) 836-9084

OneTri.com Santa Ana, CA (888) 289-1874

Triathlete Sports Bangor, ME (800) 635-0528

Tri Buys Irvine, CA (888) 788-7382

TriSports.com Tucson, AZ (888) 293-3934

Bonzai Sports Falls Church, VA (703) 280-2248

Fraser Cycles Fraser, MI (586) 294-4070

Speedy Reedy Seattle, WA (206) 632-9879

Tribe Multisport Scottsdale, AZ (480) 421-9442

Tri-On-The-Run Houston, TX (832) 673-0600

TrySports Raleigh, SC (919) 785-2824

TO BE EXPERIENCED A COLLAR YOU WON’T FEEL Our UnCollar will make you forget that you even have a wetsuit on.

FEEL THE FREEDOM Our giant 1.5mm ultra-high stretch Wingspan panel provides maximum mobility and encourages body roll and a fluid swim stroke.

Bialkowski Trysport Parry Sound, ON (877) 844-9887

Cycle Logik Ottawa, ON (613) 722-2345

Foot Tools Burlington, ON (905) 637-1888

Enduro Sport Toronto, ON (800) 448-4678

Speed Theory Vancouver, BC (604) 714-0171

Way Past Fast Edmonton, AB (780) 448-0570

Tri-It Calgary, AB (403) 270-7776

neoprene dream B y J a yGuide Prasuhn 2009 Wetsuit Buyer’s Synergy

Synergysport.com < Hybrid $549 > This will be the brand to watch. Designer Stefan Laurensen has been in the tri wetsuit industry since 1984, when he made his first wetsuit from scratch.

While some have used 5mm Yamomoto AeroDome rubber (littered with air pockets for greater buoyancy) in certain areas, Synergy uses it chest to ankle for maximum buoyancy. A thin but resilient rubber over the shoulders and underarm gusset, a low neckline and a longitudinally oriented forearm grip panel are all nice attributes. But the BioAlign feature—a lower back area built tighter and stiffer to combat a common openwater issue, snaking off track—is a feature unique to the Synergy.

Aquaman Aquamantri.com

Tri-Process $190 > The days when a killer Aquaman suit couldn’t be bought for less than $200 are gone. This new model for ’09 serves the entry-level triathlete with a less-expensive rubber and standard down-pull zipper, while retaining the contoured, athletic cut Aquaman is known for.

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Photos by John Segesta/johnsegesta.com

< Cell gold $630 Aquaman’s top-shelf suit stands in a class of its own. Beyond its trend-setting reverse zip, the French-made, Frenchdesigned Cell Gold has a slick-coated metal cell rubber covering the interior jersey, increasing its heat retention and its ease of removal.

2009 Wetsuit Buyer’s Guide DeSoto

Desotosport.com < First Wave Bibjohn $290, Pullover $240 The originator of the two-piece wetsuit, Emilio DeSoto employs a mix-and-match system that makes for a suit as close to custom as possible.

Athletes with disproportionate body characteristics (robust upper bodies and small waists, or vice versa) can individually select the bibjohn and a sleeved or sleeveless top that suits their body type for a dialed fit. The “separates” concept has another benefit: free, unrestricted overhead reach, since the top is not attached to the bottom.

Maystorm

Maystorm-gear.com MS-1 $574 > For athletes who know exactly what they want in a suit, Maystorm offers just one model for the MS-1: custom. After filling out a measurement form, select SCS-coated material thicknesses to your liking. Want thinner rubber through the legs to account for a high kick rate? Thicker rubber for buoyancy or warmth? Maystorm can do it. You can even get 1mm shoulders and underarms for exceptional overhead reach. The MS-1 is sold in two pieces, top and bottom, with Velcro attachments.

You can also order a complete set of bottom and two tops (sleeved and sleeveless) for $688.

Blue Seventy

Blueseventy.com < Helix $550 Blue Seventy sticks with a winning formula it debuted a year ago in its flagship model.

The thin blue rubber running longitudinally down the front criss-crosses the back (Blue Seventy calls it torsional stretch tech, or TST) and in effect isolates the torso rubber from the shoulder and arm rubber, allowing for greater stroke reach. With its reverse zip and massive range of women’s sizes, the Helix is a popular choice among the pro ranks.

Synergie $399 > Taking design cues from its big brother, Helix, the Synergie drops $150 in price by incorporating the cut of the 2007 Helix model, with a similarly isolative (but slightly different) cut through the shoulders and across the back.

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2009 Wetsuit Buyer’s Guide Orca

Orca.com < Alpha $665 The new top-end model in Orca’s range is also the suit Ironman world champ Craig Alexander is wearing this season. The Alpha places buoyant AeroDome rubber (which has large air pockets arranged throughout for added buoyancy) through the front of the legs and on the back at the hips for leveling in the water. Through the shoulders and underarms is superstretchy 1.5mm nano-coated Yamamoto #40 rubber for multi-directional stretch through the stroke. A new chevron-shaped AquaTread forearm panel promises a smooth entry and grabby catch.

Sonar $389 > This suit would have been Orca’s top suit just two years ago. Now, at just under $400, the Sonar offers premium performance at an intermediate-level price. The Sonar employs the best features from last year’s top-end model, particularly the Delta-Stretch panel (a super-thin 2mm rubber across the shoulder designed for added stretch and flexibility while stroking), and the super-low, pressedrubber neck.

Profile Design

Profile-design.com < Gold Cell $640 The product of a partnership between Profile Design and Aquaman, The Gold Cell has one of the most athletic cuts on the market, with athlete-pleasing features including flexi 1.5mm SCScoated shoulders and sleeves, a high-cut ankle (for quick exit) and a reverse-pull zipper for an easy exit from the water. But the biggest selling point is the superwarm, super-slick Gold Cell jersey inside the suit that is makes it as comfortable as it is fast.

Bionik II $420 > Profile Design’s second-tier suit has the same cut patterns and the same zipper design as the Gold Cell, but it uses a lowerlevel Yamamoto #39 SCS-coated rubber through the torso and legs. For athletes who want the exceptional cut of a Profile suit at a lower price, this is the ticket.

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2009 Wetsuit Buyer’s Guide Xterra

Xterrawetsuits.com < Vendetta $700 Xterra’s new top-level model has Yamomoto’s unique air cellentrapped AeroDome rubber (Xterra calls it Xterrair) from neck to ankle for exceptional flotation. While it’s the centerpiece feature on the Vendetta, another unique element is the suit’s cut, with an articulated knee for less run stride restriction on the beach. While the suit’s excellent flexibility and flotation make it one of the fastest suits on the market, it’s also one of the most fragile. The Yamamoto #40 rubber is very susceptible to fingernail damage when being put on or taken off.

Vector Pro X2 $550 > Xterra’s leading model two years ago, the Vector Pro uses SCS-coated Yamamoto #39 rubber through the torso to bring the cost down, but it retains the cut and accompanying mobility Xterra is known for.

ProMotion Wetsuit.com

< PowerGlide Fullsuit $289 Ever the “true value” brand in multisport wetsuits, ProMotion has introduced a new variety of GlideSkin exterior rubber laminate. This slick but exceptionally tough rubber is nearly impervious to fingernail tears. Catering directly to the newcomers to multisport, the PowerGlide is loaded with beginner-friendly features, including thick 5mm rubber throughout the leg for added lower extremity buoyancy while swimming and the ultimate easy-out feature: zippers behind the calves.

PowerGlide Sleeveless $209 > With similar technical characteristics to the fullsuit (including 5mm GlideSkin rubber throughout the lower legs), the sleeveless does away with leg zippers, opting for a standard, slightly shorter leg with a larger, angled opening for easy removal.

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race ready

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he first step to winning is preparation.

You spend countless hours training, so make sure your tires are as dependable

and fine-tuned as you. By racing a set of the lightweight, fast-rolling Maxxis Courchevels, you are preparing yourself for victory in the long journey from T1 to T2.

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2009 Wetsuit Buyer’s Guide Quintana Roo Rooworld.com

< Superfull $550 QR returned to its roots for ’09. That is, after a two-year run of creating a suit with a unique cut and design patterns that were a departure from the tried-and-true shape developed by former founder Dan Empfield, QR returns to its baseline design. The biggest update is the use of Yamamoto #39 rubber in the body for buoyancy, with the flexi, stretchy #40 rubber in the arms.

HydroFull $399 > The HydroFull is a timeless suit with its time-tested cut and essentially all the same features that the Superfull offers, but it has upgraded to a #39 rubber on the shoulders and chest for great stroke mobility at an affordable price.

Nineteen

Nineteenwetsuits.com < Frequency $575 > An underground brand no more, Nineteen holds its own with a top-shelf suit with real technology, highlighted by the wingspan back: a v-shaped section of thin 1.5mm rubber that extends from the underarm gusset down to and under the lumbar for a free swim stroke.

It also sports unique silicone seals at the wrist that help prevent forearm flushing of water during forearm entry.

Full 5mm Yamamoto SCS Nano rubber through the thighs and hips helps bring the legs to the surface. Women’s sizes (with their own ElleSystem pattern, cut and fit) are available in a pink-accented version, with $20 of each sale donated to breast cancer research.

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2009 Wetsuit Buyer’s Guide Camaro Camaro.at

< Propulsor $670 Austrian wetsuit specialists Camaro made the right choice in using SCS-coated Yamamoto #40 rubber for exceptional shoulder flexibility.

Another advantage to the Propulsor is Camaro’s proprietary seamless bonding, eliminating interior seams that can irritate the skin. The suit has built-up forearm and shin areas for greater surface area in the pull phase and kick.

Swim Skin 7/8 $149 > When the open water is a little warm or the pool water is a little chilly, the two- to three-millimeter rubber of the Camaro’s super-thin Skin 7/8 wetsuit delivers a thin layer of warmth, flexibility and buoyancy. This departure from a traditional wetsuit with thin rubber throughout lacks the buoyancy and warmth of a standard wetsuit, but it is a great solution for cold pool training days and those warm-water races when a standard wetsuit would be overkill.

Rocket Science Sports

Rocketsciencesports.com < Rocket SL $699 Copying no one, the SL uses its own design, its own rubber and its own concepts. The latest version improves on last year’s Rocket with reduced weight. The unique buoyancy laminated technology bonds a white rubber to black, resulting, RSS says, in a composite that is 48 percent lighter than standard neoprene. On the back is another highly visible and unique feature: v-shaped vortex technology panels that, according to RSS, reduce drag 6 percent more than SCS coating alone.

Real Joe and Jane $239 > A blend of durable, flexible Yamamoto #38 and #39 rubber, the Real Joe (men’s) and Real Jane (women’s) sleeveless wetsuits feature forgiving cuts designed for maximum comfort for athletes of all shapes and sizes.

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_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

PRECISION INTRUMENTS

suunto.com/usatraining

Specially developed for serious athletes and professionals, the Suunto t6c optimizes your training for maximum results.

The t6c uses beat-to-beat heart rate data analysis to calculate seven body parameters including Training Effect (TE) and EPOC – the accumulated load of a workout. The new customizable display allows you to select the data you want to view

THE FINISH LINE WON’T GET CLOSER, YOU’LL JUST GET THERE FASTER Matty Reed_2008 US Triathlon Champion

during a workout and upload everything from distance and speed to altitude and cycling cadence to analyze your performance. With the inclusion of the new textile Comfort Belt, and a multitude of optional measurement sensors, the durable t6c is like having an accurate sports laboratory on your wrist.

2009 Wetsuit Buyer’s Guide Zoot

Zootsports.com < Zenith $599 The “batman” suit still stands as a design marvel.

To make the suit exceptionally flexible, Zoot used 2mm rubber through the torso. To add buoyancy and durability, they bonded and stitched 3mm panels into strategically placed locales (where stretch wasn’t a priority) on the torso and through the legs, giving the suit its unique look. The effect is an optimization of flexibility and flotation.

Synergy $399 > Comprised of Yamamoto SCS #39 rubber, the Synergy takes the top-end Zenith’s bonded 3mm rubber sections across a 2mm rubber upper torso to add buoyancy while retaining arm flexibility for overhead reach. The thick 5mm rubber on the lower leg helps lift the lower extremities.

Neosport

Neosportusa.com/tri < Sprint $189 Beginners ought to look at the Sprint before checking into $500 suits. First, it’s a fullsuit for under $200, which lets an athlete save money for other goods like aerobars and running shoes. And while it’s a basic suit, it has all the necessities, including a high calf for easy exit at the rack and a mix of 5mm neoprene for flotation through the legs and torso and 3mm rubber for stroke flexibility.

Sprint Jane Sleeveless $169 > The Jane Sleeveless is another great value for the first-timer, with 5mm rubber through the legs and torso and thinner 3mm neoprene at the underarm gusset and over the back for free movement. The women’s suit has a narrower shoulder. A relative lack of material makes this a sleeveless suit that levels the swimmer and has no material restriction.

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Linsey Corbin - Winner of the 2008 New Balance 70.3 & 2nd at Lake Stevens 70.3.

Top American finisher at Kona (5th Place).

photo © Segesta 2007

THE VISION BRAKE LEVER: ERGONOMIC 2-FINGER FORGED LEVER BLADE. WORKS WITH SINGLE, DUAL-PIVOT OR INTEGRATED CALIPERS WEIGHS IN AT ONLY 70 GRAMS PER PAIR. LEARN MORE ABOUT THE ENTIRE VISION SYSTEM AT WWW.VISIONTECHUSA.COM

2009 Wetsuit Buyer’s Guide Ironman/ AquaSphere Aquasphereswim.com

< Icon $550 The esteemed wetsuit and goggle brand AquaSphere partnered with Ironman to create a new wetsuit line—and particularly a top-end suit in the Icon—that is on first glance very impressive. This is not entirely surprising considering that 2005 Ironman world champion Faris Al Sultan aided in its design. The Yamamoto SCS-coated rubber includes a 5mm core for lower-body flotation and a shockingly flexible shoulder and underarm gusset and is topped by a low collar.

W-Racer Pro Series $399 > The women’s-specific W-Racer has an excellent cut and an interesting design feature: a 4.5mm SCS Nanoskin AquaCore (rarely do rubber manufacturers make thicknesses in half-millimeter increments), placing a greater premium on mobility and flexibility through the hips and legs than on flotation. Strong-kicking swimmers will enjoy the W-Racer.

2XU

2xu.com < V:1 $599 2XU’s top-tier suit, the Velocity 1, or V:1, doesn’t change for ’09, which is just fine, considering that it’s loaded with innovative tech features including forearm and shin panels that create an effectively flat platform for both pulling and kicking. 2XU contends that its longitudinal strakes down the center of the chest reduce fishtailing.

But it’s the hip panel with a thick 5mm section through the core that helps level the midsection , standing as one of this suit’s finest features.

C:1 $359 > Existing as 2XU’s value model, the Comp 1 reduces cost by using a less-expensive Yamamoto #39 rubber, but really, that’s the only way they cut their costs. The suit has top-end nano SCS coating on the rubber and the same features as their top-level suits, including an optimized 5mm panel at the hip that helps both float the core and rotate the torso longitudinally through the stroke, making for a streamlined, faster swim.

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speedsuits B y B r a d C u l p A

b

d

e

f

Pearl Izumi A

Nineteen

Elite Speed Suit (price tbd) Peariizumi.com It’s not a true speedsuit but rather more of a hybrid between a speedsuit and a one-piece tri suit. If you’re just looking for something to shave a few seconds off your swim, keep shopping. Otherwise, Pearl offers a fairly hydrodynamic suit that can be worn all day. For us, the highlights are the cushy but not-too-plush chamois and the incredibly quick-drying fabric. It fits more comfortably than most speedsuits, as it’s designed to accommodate the dynamic lower-body movements of triathlon’s second and third legs.

Frequency SS $250 Nineteenwetsuits.com This is a great way to stand out from all the lemmings in their black speedsuits. The Frequency SS is also a great way to stay comfortable. Nineteen has adapted their wingspan technology to their speedsuits, which means it’s a speedsuit that doesn’t feel like a speedsuit—at least as far as your upper back is concerned. The Frequency also uses seamless construction from top to bottom, which provides an even stretch throughout the suit. If comfort is what you crave, this is your speedsuit.

Aquaman

BlueSeventy

B

Insulator $220 Aquamantri.com While the name leaves something to be desired, the suit itself picks up the slack. The Insulator embodies the same commitment to top-notch materials, like Yamamoto rubber and SCS coating that is seen in Aquaman’s wetsuits. It’s a tight-fitting suit, so if you’re between sizes, you may want to consider ordering one size up.

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C

D - E

PointZero3+ $295 Blueseventy.com This is the only suit to be used at three different Olympic venues (triathlon, open-water swimming and swimming). BlueSeventy’s newest iteration of its almost-zero-drag suit covers the entire leg, saving you an extra few seconds in the water but also adding one or two in T1. The PointZero3 was the choice of nearly half the field in Kona, and with

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

c

g

good reason: BlueSeventy offers 10 total sizes (six for men, four for women), so nearly everyone can find a suit that fits his or her specific body type.

You’ll save $50 if you decide you don’t need the full-leg version.

Xterra

F - G

Velocity++ $350 Xterrawetsuits.com Hawaiian age-grouper Jon Flanagan rocked the Velocity++ to a day’s best 47:02 swim in Kona.

Will this suit give you a swim of 47 minutes in Kona? Hell no, but you’ll probably feel a lot better knowing that it’s capable of going that fast. Xterra spares absolutely no expense in building their suit, which is the reason it’s as costly as many top-end wetsuits. Xterra covers 100 percent of the Velocity in nano SCS coating, which is the speedsuit equivalent of coating something in platinum. The coating actually creates a thin layer of air between the suit and water, helping you slide through the surf undisturbed. The knee-length version is available for $250.

2009 Wetsuit Buyer’s Guide h

i

k

l

Profile Design H Mako $241 Profile-design.com While many manufacturers have extended the inseam of their speedsuits this year, Profile is bucking the trend. The thigh-length inseam means this suit nearly falls off with little more than a tug, making for a speedy transition. Profile doesn’t go against the grain when it comes to materials, though—and that’s a good thing—using only Yamamoto SCS rubber to achieve neutral buoyancy.

Zoot I SpeedZoot 20 $325 Zootsports.com The name comes from the 20-inch inseam, which provides a bit more water resistance than a shorter inseam but is also easy to remove. We think the Europeans will dig the capri-length fit (capri pants are still cool in Europe). Zoot uses SCS coating on the outside of the suit to keep things slippery and nylon on the inside to keep water out. The most unique aspect of the SpeedZoot is the tiny mesh panels that run on 8 0 T R I AT H L E T E

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MARCH 2009

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m

the front, back and legs and provide a second skin-like fit.

Maystorm

J

SA 1 $200 Maystorm-gear.com Japan-based Maystorm brought the first fully custom wetsuits to the market a few years ago, and now they’ve introduced the most affordable speedsuit on the market. Seeing as just about every other manufacturer on this list uses Japanese rubber in their suits, it’s no secret that the Japanese know a thing or two about neoprene. The SA 1 keeps the stitching off the front of the suit, providing uniform flexibility, but we have a caveat for those who have yet to lose those winter pounds: This suit fits extremely tightly, which is great if you’re concerned about water leakage, but not so great if you’re still a few dozen pounds away from race weight.

2XU K - L Kona Fusion $295 2xu.com While many manufacturers have removed frontal

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

j

n

seams from their speedsuits, 2XU went a step further and got rid of seams altogether. The front and rear panels are “fused” together (hence the name), offering an even stretch and knocking off just a touch of drag. 2XU has enough sizes to fit waists ranging from 25 to 45 inches.

Orca M - N RS1 Aero $285 Orca.com Orca gets our award for the most badasslooking suit of the year. Like Pearl’s suit, the RS1 Aero is a hybrid suit that can be worn all day long. We’ve been impressed by Orca’s commitment to R&D over the past few years, and the development of their AeroSkn fabric is the result of that commitment. It’s hydrodynamic (for the swim), aerodynamic (for the bike) and breathable (for the run). This suit is ideal for short-course, non-wetsuit races, so we expect to see quite a few of them on the World Cup circuit in 2009.

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Offer expires March 31, 2009. No purchase necessary.

Official rules are listed in the back of the magazine.

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2009

North American Event Guide John Segesta/johnsegesta.com

900 races to help you plan your season.

By Hubie Krawczyk a n d Wa r r e n K n o l l

T

he 2009 U.S. Sports Event Guide (formerly the U.S. Multi-Sport Directory) is the largest event guide in the U.S. for multisport events. This issue features triathlons, duathlons, marathons, ultramarathons, adventure races, biking events, cyclocross, winter events and more. It also features coverage of the Freedom Run Across America, a charity run completed by Tom and Warren Knoll. Tom raced in the original Ironman in 1978 and ran across the country at 1/3/09 Team CWW Triathlon & Duathlon Training Team Denver, Boulder, surrounding areas, CO Team CWW is a non-profit organization which trains women for multi-sport events.

We offer 3 levels: Novice, experience and competitive. We offer group training or online training. | cww-triathlon.org Dustbuster Duathlon Shreveport, LA | 1.5 mi. run, 11.2 mi. bike, 1.5 mi. run | sportspectrumusa.com/ 1/11/09 Magic Island Biathlon Honolulu State of Mind Tri & Du Waldo, FL | Tri:.75k swim, 20k bike, 5k run Tri:1.5k swim, 40k bike, 10k run Du:5k run, 20k bike, 5k run Du:10k run, 40k bike, 5k run | stateofmindsports. com/florida/gville.html Mountain Bike Winter Duathlon Pucellville, VA | 6 mi. MTB, 2 mi. cross country run, 6 mi. bike ride | locoracing.org 1/17/09 Virginia Beach Challenge Fat Tire Duathlon Virginia Beach, VA | 3.1 mi. run, 12.4 mi. bike, 3.1 mi. run off road event vbchallenge.kalerunning.com BASH Winter Triathlon Midway, UT | Mountain biking, running, and cross country skiing all off road bamtriathlon.com/ Glinn and Giordano Rio Bravo Rumble Bakersfield, CA | Du:3.2 mi. run,

16 mi. MTB 16 mi. MTB 50k MTB ggphysicaltherapy.com Greenville Duathlon Greenville, NC | 3 mi. run, 15 mi. bike, 2 mi. run | fsseries.com 1/18/09 Ironman 70.3 South Africa Buffalo City, South Africa | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run ironmansouthafrica.com/ Ironman 70.3 Pucon Pucon, Chile | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironmanpucon.com/ 1/22/09 Stroke & Stride Race #4 Auckland, New Zealand | 1000 m swim, 3k run | stride.co.nz 1/23/09 St. Johns Indoor Triathlon Tulsa, OK | 500 yd. swim, 10 mi. bike, 3 mi. run | tatok.com 1/24/09 Seeley Lake Challenge Biathlon Seeley Lake, MT | Ski & Shoot seeleylakechamber.com/events.html 1/25/09 Gunstock Winter Triathlon Gilford, NH | 5k trail run, 7.5k MTB, 6k XC ski | channelmultisport.com/ Winter Triathlon Gunstock, NH | swim, bike, run, mtb, cross country ski | channelmultisport.com Good Samaritan Wellness Center Downers Grove, IL | 10 minute swim, 20 minute bike, 15 minute run | mitcs.org/ Chanoko MTB Duathlon # 1

the age of 75 last year.

Hubie Krawczyk and Warren Knoll are the publishers of the U.S. Sports Event Guide and authors of Triathlete’s “Travel Talk” column, which gives the inside scoop on some very “off the map” events. Keep an eye out for their travel column in our upcoming issues.

For more information on the complete guide, please visit Usmultisport.com

Granite Bay, CA | 2 mi. run, 12 mi. bike, 2 mi. run | tbfracing.com/ 1/31/09 Tuacahn Duathlon Ivins, UT | 3.1 mi. run, 24 mi. bike, 3.1 mi. run 1.5 mi. run, 12 mi. bike, 1.5 mi. run http://castlerockmultisports.com Winterlude Triathlon Ottawa, Ontario, Canada | 8K Skate, 5K Ski, 5K Run | zone3sports.com 2/1/09 SuperBowl Y-Tri Sarasota, FL | 400 m pool swim, 10 mi. bike, 2 mi. run | sharkstriclub.org/ Super Bowl Triathlon Sarasota, FL | 400 m pool swim, 12 mi. bike, 2.2 mi. run | sharkstriclub.org/ 2/7/09 Winter Triathlon Weston, MA | 5k trail run, 7.5k MTB, 6k CC ski | channelmultisport.com Massachusetts Winter Triathlon Weston, MA | 5k trail run, 7.5k MTB, 6k XC ski | channelmultisport.com/ 4 City Duathlon Series-Winston Salem Lewisville, NC | 3 mi. run, 14 mi. bike, 2 mi. run | fsseries.com Winter Challenge Off-Road Triathlon Springfield, SC | 7 mi. run, 6 mi. kayak, 10 mi. MTB | winterchallenge.com/ 2/8/09 Edward Health and Fitness Center Glen Ellyn, IL | 10 minute swim, 20 minute bike, 15 minute run | mitcs.org/ Chanoko MTB Duathlon #2 Granite Bay, CA | 2 mi. run, 12 mi. bike,

2 mi. run | tbfracing.com/ Redlands Triathlon and Duathlon Redlands, CA | 100 yd. swim, 10 mi. bike, 3.1 mi. run 5k run, 10 mi. bike, 5k run redlands-events.com/Triathlon.htm Ironman 70.3 Geelong Geelong, Australia | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironmanoz.com/ State of Mind Tri & Du Waldo, FL | Tri:1/2 mi. swim, 12.4 mi. bike, 3.1 mi. run. Tri:1500 m swim, 24.9 mi. bike, 6.2 mi. run. Du:3.1 mi. run, 12.4 mi. bike, 3.1 mi. run. Du:6.2 mi. run, 24.9 mi. bike, 3.1 mi. run. | stateofmindsports. com/florida/gville.html Tri to Help Indoor Triathlon Lancaster, PA | 10 minute swim, 30 minute bike, 20 minute run | tritohelp.org/ Chilly Willy Duathlon St. Petersburg, FL | 3.1 mi. run, 10 mi. bike, 3.1 mi. run. This race is limited to the first 500 participants. Registration is available is www.chillywillydu.com USAT Membership Required TriKauai2 Koloa, HI | 750 m swim, 14 mi. bike, 3.6 mi. run | wbkotter@hotmail.com Tri-U-Mah Indoor Triathlon Minneapolis, MN | 30 minute swim, 30 minute bike, 30 minute run recsports.umn.edu/trimah/ 2/10/09 Stroke & Stride Race #5 Auckland, New Zealand | 750 m swim, 4k run | stride.co.nz 2/14/09

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Mt. Taylor Winter Quadathlon Grants, NM | bike, run, crosscountry ski and snow shoe 44 mi.s total mttaylorquad.org/ UC Irvine Zot Trot Triathlon Irvine, CA | 3.1 mi. run, 10 mi. bike, 250 yd. swim | http://ucitriathlon.com 2/15/09 Real Women’s Duathlon Orewa, New Zealand | 3.5km run/ walk, 10km bike, 1.5km run/walk realduathlon.co.nz Florida’s Great Escape Triathlon Clermont, FL | 1k swim, 25k bike, 5k run Escape to Alcatraz qualifier | usat-ntc.com Valentine’s Biathlon Honolulu, HI | Run, swim relay hawaiiswim.com 2/21/09 Heart Break Duathlon Tyler, TX | 2.5 mi. trail run, 10 mi. MTB, 2.5 mi. run | steelsports.net/ Tri To Help Indoor Triathlon Reisterstown, MD | Swim 10 minutes, Bike 30 minutes, Run 20 minutes tritohelp.org/ Tri to Help Indoor Triathlon Baltimore, MD | 10 minute swim, 30 minute bike, 20 minute run | tritohelp.org/ Tritonman Triathlon San Diego, CA | 500 yd. swim, 12 mi. bike, 3.1 mi. run | tritonman.com Race on the Base Los Alamitos, CA | 3.1 mi. run, 12 mi. bike, 200 m swim ci.los-alamitos.ca.us/racepage.html

MARCH 09

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T R I AT H L E T E 8 3

2009 Nor th AmericAN eveNt Guide

LiFetime FitNeSS triAthLoN SerieS rAce to the toYotA cuP The top 10 men and 10 women from each Olympic-distance age-group in Minneapolis, New York, Chicago and Los Angeles will qualify for the Age-Group Championship at the Toyota U.S. Open in Dallas. The winner of each age group in Dallas earns the title of Amateur Toyota Cup Champion.

DATE

RACE

CITY

DISTANCE

WEB SITE

7/11/09

LifetimeFitness Triathlon

Lake Nokomis, Minn.

Olympic/Sprint

ltftriathlon.com

7/26/09

Nautica NYC Tri

New York

Olympic

nyctri.com

8/30/09

Chicago Triathlon

Chicago

Olympic/Sprint

chicagotri.com

10/4/09

Kaiser Permanente LA Tri

Los Angeles

Olympic/Sprint

latriathlon.com

10/11/09

Toyota U.S. Open Tri

Dallas

Olympic/Sprint

usopentriathlon.com

Sparks Indoor Triathlon Fort Smith, AR | 500 yd. swim, 10 mi. bike, 3 mi. run | rharper@sparks.org 2/22/09 Texas Motor Speedway Duathlon Ft. Worth, TX | 2 mi. run, 15 mi. bike, 2 mi. run | ironheadrp.com Weston Winter Duathlon Weston, MA | 4k trail run, 6k XC ski, 4k trail run | channelmultisport.com/ Real Women’s Duathlon Hamilton, New Zealand | 3.5km run/walk, 10km bike, 1.5km run/walk realduathlon.co.nz TriSports.com Desert Classic Duathlon Phoenix, AZ | 3.5 mi. run, 21 mi. bike, 2.7 mi. run. Kids: .5 mi. run, 5 mi. bike, .6 mi. run. | DesertClassicDuathlon.com Greensburg YMCA Indoor Triathlon Greensburg, PA | Indoor triathlon greensburgymca.org Health Track Sports Wellness Glen Ellyn, IL | 10 minutes swim, 20 minutes bike, 15 minutes run | mitcs.org/ Chanoko MTB Duathlon # 3 Granite Bay, CA | 2 mi. run, 12 mi. bike, 2 mi. run | tbfracing.com/ 2/24/09 Stroke & Stride Race #6 Auckland, New Zealand | 500 m swim, 5k run | stride.co.nz 2/28/09 Castle Rock Challenge Duathlon Gunlock, UT | Oly-3.1 mi. run, 24.9 mi. bike, 6.2 mi. run. Sprint-3.1 mi. run, 10 mi. bike, 3.1 mi. run. http://castlerockmultisports.com 4 City Duathlon Series-Charlotte Charlotte, NC | 4 mi. run, 30 mi. bike, 4 mi. run | fsseries.com Bobs Gym One Hour Triathlon Evansville, IN | Race for the greatest distance within the time frame bobsgym.com Ironman Malaysia Langkawi, Malaysia | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run ironmanlangkawi.com.my Charlotte Long Course Duathlon Charlotte, NC | 4 mi. run, 32 mi. bike, 8 4 T R I AT H L E T E

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4 mi. run | fsseries.com Chilly Cheeks Duathlon #3 Denver, CO | 10.8 mi. bike, 4 mi. run racingunderground.com 3/1/09 Gold Coast Triathlon Queensland, Australia | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | usmevents.com.au Give it a Tri Sprint Indoor Triathlon Duncan, OK | 500 m swim, 8 mi. bike, 3.1 mi. run 300 m swim, 8 mi. bike, 3.1 mi. run | duncanregional.com Real Women’s Duathlon Manukau City, New Zealand | 3.5km run/walk, 10km bike, 1.5km run/walk realduathlon.co.nz 3/7/09 Orange County International Duathlon Lake Forest, CA | 3.1 mi. run, 24.9 mi. bike, 3.1 mi. run | octri.com/ Methow Winter Triathlon Winthrop, WA | 12k bike, 20k ski, 8k run | mvsta.com Fitness Formula Union Station Indoor Triathlon #3 Chicago, IL | 10 minute swim, 20 minute bike, 15 minute run | fitnessformulaclubs.com Salem Lake Off Road Duathlon Winston-Salem, NC | 2 mi. run, 14 mi. bike, 2 mi. run | offnrunningsports.com Hunting Island Adventure Biathlon Beaufort, SC | 6 mi. kayak, 4.5 mi. trail run | highergroundofthelowcountry.com Blue Mountain Canyonlands Triathlon Monticello, UT | 4 mi. cross country ski, 35 mi. bike, 6 mi. run | monticelloutah.org Steamboat Pentathlon Steamboat Springs, CO | alpine ski 400 feet, snowshoe 2.5 mi.s, 4.5 mi. cross country ski, 12 mi. MTB, 5 mi. run ci.steamboat.co.us/recreation/sports/ pentathlon/pentathlon_info.htm Ft. DeRussy Duathlon & Keiki Aquathlon Honolulu, HI | long:5k run, 1000 m swim short:1.5 mi. run, 500 m swim Kids Aquathlon:Distance determined by age | huppk@halekoa.com Ironman New Zealand Taupo, New Zealand | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironman.co.nz/

MARCH 09

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Methow Valley Winter Triathlon Winthrop, WA | 12k bike, 20k cross country ski, 8k run | mvsta.com Stanford Treeathlon Stanford, CA | 500m swim, 20k bike, 5k run | http://triathlon.stanford.edu/treeathlon/ 3/8/09 Du it in the Dirt Hot Springs, AR | 2 mi. trail run, 10 mi. MTB, 2 mi. trail run | dltmultisport.com/ Toyota Desert International Triathlon Lake Cahuilla, La Quinta, CA | .75 mi. swim, 24 mi. bike, 6 mi. run 500 m swim, 14 mi. bike, 3 mi. run NEW THIS YEAR Sprint Duathlon - 1 mi. run, 14 mi. bike, 3 mi. run Flat, fast and scenic course. Great weather, water temperature 70 degrees F. Perfect 1st timer or novice event. Finisher medals, register early event sold out last year. | kleinclarksports.com Wheaton Sport Center Wheaton Iron Bruin Triathlon Los Angeles, CA | Swim 1/4 Mi. - Bike 13.1 - Run 3.1 on UCLA Campus State of MindTri/Du Waldo, FL | Tri:.75k swim, 20k bike, 5k run Tri:1.5k swim, 40k bike, 10k run Du:5k run, 20k bike, 5k Du:10k run, 40k bike, 5k run | stateofmindsports.com/florida/gville.html 3/10/09 Stroke & Stride Race #7 Auckland, New Zealand | 750 m swim, 5k run | stride.co.nz 3/14/09 Wildman Tri Festival Orlando, FL | Tri:1.5k swim, 40k bike, 10k run Du:2.75 mi. run, 24.9 mi. bike, 5.5 mi. run Aquabike:1500 m swim, 24.9 mi. bike Kids:200 m swim, 6.2 mi. bike, 1.9 mi. run http://buttar.com/index.htm Athens Triathlon Athens, TX | 300 m pool swim, 13.8 mi. bike, 5k run | ironheadrp.com Pasadena Triathlon Pasadena, CA | 3.1 mi. run, 9.2 mi. bike, 150 m swim | pasadenatriathlon.com/ San Vicente Triathlon Ramona, CA | 3 mi. run, 9 mi. bike, 250 yd. pool swim | recreation@sdcea.net

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

Warhawk Triathlon Monroe, LA | 400 m swim, 12 mi. bike, 3 mi. run | active.com/event_detail. cfm?event_id=1488996 Go - Off Road Duathlon Prescott, AZ | 1.5 mi. trail run, 8.4 mi. MTB, 2.2 mi. trail run | go-ar.com/gord.html Blankets Creek Dirty Duathlon Canton, GA | 5 mi. trail run, 14 mi. MTB http://blanketsduathlon.blogspot.com/ 3/15/09 Real Women’s Duathlon Tauranga, New Zealand | 3.5km run/walk, 10km bike, 1.5km run/walk realduathlon.co.nz Carino Health Spa Triathlon, Nevis 2008 Bayfront, Charlestown, Nevis, West Indies Welcome to the sunny caribbean, kick start your season on the beautiful island of Nevis. Come and test yourself against the best triathletes in the region, or just come for the fun, you are assured of a wonderful experience. | neviscycleclub.com 3/21/09 4 City Duathlon Series-Cary Cary, NC | 5 mi. run, 33 mi. bike, 5 mi. run | fsseries.com Tri @ the Y Moultrie, GA | 400 yd. swim, 15 mi. bike, 3.1 mi. run | moultriymca.org Cary Long Course Duathlon Cary, NC | 5 mi. run, 31 mi. bike, 5 mi. run | fsseries.com Belleayre Mountain Triathlon Pine Hill, NY | 2.5 mi. Ski, 10 mi. bike, 3.1 mi. run | pinehillarms.com Lake Havasu Triathlon Lake Havasu City, AZ | 1500 m swim, 40k bike, 10k run | tucsonracing.com/ Prospect Park Spring Duathlon Prospect Park, NY | 3.1 mi. run, 14 mi. bike, 3.1 mi. run | citytri.com/ 3/22/09 Natchez Trace Triathlon/Duathlon Wildersville , TN | Tri:550 yd. swim, 15 mi. bike, 3.1 mi. run Du:2 mi. run, 15 mi. bike, 3.1 mi. run | s2fevents.com Real Women’s Duathlon Christchurch, New Zealand | 3.5km run/walk, 10km bike, 1.5km run/walk

realduathlon.co.nz Ironman 70.3 Singapore Singapore | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironman703singapore.com 3/25/09 Stroke & Stride Race #8 Auckland, New Zealand | 1000 m swim, 4k run | stride.co.nz 3/28/09 Moolooaba Triathlon Moolooaba, Australia | 1.5k swim, 24.9 mi. bike, 6.2 mi. run | usmevents.com.au March in Okarche Duathlon Okarche, OK | 3.1 mi. run, 18.6 mi. bike, 3.1 mi. run | triokc.org The Showdown at Sundown Henderson, NV | 1500 m swim, 24.9 mi. bike, 6.2 mi. run 1/4 mi. swim, 10 mi. bike, 3.1 mi. run | sunsetracing.com/ 3/29/09 XTERRA Miami North Miami, FL | 0.6 mi. swim, 12 mi.

MTB, 5 trail run | xterraplanet.com Real Women’s Duathlon Queenstown, New Zealand | 3.5km run/walk, 10km bike, 1.5km run/walk realduathlon.co.nz SUPERFROG Triathlon XXXI Coronado, CA | 1.2 mi. swim, 54 mi. bike, 13.1 mi. run | superfrogtriathlon.com/ NSW Superseal 2 Triathlon Coronado, CA | 1.5k swim, 40k bike, 10k run | superfrogtriathlon.com/ Tucson Triathlon Tucson, AZ | 825 yd. pool swim, 12 mi. bike, 3 mi. run | tritucson.com March Madness Biathlon Central Park, NY | 2 mi. run, 12 mi. bike, 2 mi. run | nytc.org Lavaman Triathlon Waikoloa, HI | 1.5k swim, 40k bike, 10k run | lavamantriathlon.com Tune Up Tri Manassas, VA | 1.4 mi. run, 4 mi. bike, 250 yd. swim | triitnow.com UCSB/Kendra Chiota Payne Memorial Triathlon Santa Barbara, CA | 1/2 mi. swim, 16 mi. bike, 3.1 mi. run | ucsbtriathlon.org Virginia Duathlon Surry, VA | 3.1 mi. run, 20 mi. bike, 3.1 mi. run | virginiaduathlon.org/ Wolfman Duathlon 21st Annual Memphis, TN | 3 Mi. Trail Run, 6 Mi. Mtn Bike, 1 Mi. Trail Run. Dri Fit Shirts, Water Bottles, Music and Hamburgers. Jump Start Your Multi Sport Year | wolfman@ rentropandgeater.com XTERRA REAL Granite Bay, CA | 1/2 mi. swim, 16 MTB, 3.75 mi. trail run | tbfracing.com/ Super Frog & Super Seal Triathlons San Diego, CA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run 1500 m swim, 40k bike, 10k run | kozenterprises.com/ 4/3/09 Lonestar Triathlon Festival Galveston Island, TX | Half iron, quarter, & sprint distances | timbermantri.com 4/4/09 Red Hills Triathlon Tallahassee, FL | 1/3 mi. swim, 16 mi. bike, 3.1 mi. run | redhillstriathlon.org/ Indoor Triathlon Perrysburg, OH | 15 minute swim, 15 minute bike, 15 minute run | eliteendeavors.com Cal Poly’s March Triathlon Series San Luis Obispo, CA | Olympic and Sprint distances | calpolytriathlon.com Ford Ironman 70.3 California

2009 Nor th AmericAN eveNt Guide

Oceanside, CA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironmancalifornia.com March in Motion Olympic Triathlon San Luis Obispo, CA | 1500 m swim, 24.8 mi. bike, 6.2 mi. run 800 yd. swim, 14 mi. bike, 3.1 mi. run | marchtriathlonseries.com/ 4/5/09 Real Women’s Duathlon Wellington, New Zealand | 3.5km run/walk, 10km bike, 1.5km run/walk realduathlon.co.nz Great Clermont Triathlon Clermont, FL | 1500 m swim, 24.9 mi. bike, 6.2 mi. run. 750 m swim, 14.3 mi. bike, 3.1 mi. run. | triamerica.com/ Nautica South Beach Triathlon Miami Beach, FL | 1/2 mi. swim, 18 mi. bike, 4 mi. run | southbeachtri.com/ Gator Half Triathlon & Duathlon Sarasota, FL | Tri:1.2 mi. swim, 56 mi. bike, 13.1 mi. run Du:3.1 mi. run, 56 mi. bike, 13.1 mi. run | tntraces.com/Race_info.html Ironman Australia Port Macquarie,Australia | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironmanoz.com/ Brooklyn Biathlon Prospect Park, NY | 2 mi. run, 10 mi. bike, 2 mi. run | nytc.org Ironman South Africa Nelson Mandela Bay, South Africa | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run ironmansouthafrica.com/ Fast and Furious F-1 Duathlon Grand Prairie, TX | 2.1 mi. run, 11 mi. bike, 2.1 mi. run | ironheadrp.com Brian’s Beachside Boogie Madison, CT | 2 mi. run, 10 mi. bike, 2 mi. run | race-productions.com Brandywine Valley Duathlon Coatesville, PA | 5k run, 13.2 mi. bike, 5k run | piranha-sports.com Hammer Duathlon Lenoir City, TN | 3 mi. run, 15 mi. bike, 3 mi. run | racedayevents.net 4/11/09 MaxTrax Duathlon Columbia, MO | 1.5 mi. run, 8 mi. bike, 1.5 mi. run or 3 mi. run, 16 mi. bike, 3 mi. run | ultramaxtri.com/ Rage in the Sage MTB Duathlon Richland, WA | 2.5 mi. run, 10 mi. MTB, 2.5 mi. run | 3rrr.org Vineman Showdown at Sundown San Rafael, CA | 1/4 mi. swim, 9 mi. bike, 3 mi. run | vineman.com/ UC Davis Sprint Triathlon Davis, CA | 750 m swim, 18 mi. bike, 4 mi. run | ucdtri.com/ Escape from Fort DeSoto Triathlon St. Petersburg, FL | 1/2 mi. swim, 10 mi. bike, 4 mi. run. The race will start and finish at historic Ft. DeSoto. This race is limited to the first 1000 participants. escapefromftdesoto.com Escape from Fort DeSoto Triathlon St. Petersburg, FL | 1/2 mi. swim, 10 mi. bike, 4 mi. run. The race will start and finish at historic Ft. DeSoto. This race is limited to the first 1000 participants.

Registration for this 23nd Annual race is available at www.escapefromftdesoto.com USAT Membership Required 4/16/09 NTC Lake Louisa Sprint Triathlon # 1 Clermont, FL | 1/4 mi. swim, 7 mi. bike, 1.5 mi. run | usat-ntc.com 4/18/09 Power Kids Duathlon Birmingham, AL | 4&Under-100 yd. run, 200 yd. bike, 100 yd. run. Age5-6-1/4 8 6 T R I AT H L E T E

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mi. run, 1/2 mi. bike, 1/4 mi. run. Age710-1/2 mi. run, 2 mi. bike, 1/4 mi. run.

Age11-14-1/2 mi. run, 3 mi. bike, 1/2 mi. run. | team-magic.com Las Palomas Triathlon Rocky Point, Mexico | Oly: 1000 m swim, 24.5 mi. bike, 10k run. Sprint: 400 m swim, 10 mi. bike, 5k run. 10k open run. redrocktriathlon.com/ Frank Maples Memorial Triathlon Scottsboro, AL | 2 mi. run, 15 mi. bike, 200 yd. swim. Kid’s - distance determined by age | pdarwin@scottsboro.org Mullet Man Triathlon Perdido Key, FL | 400 yd. swim, 16.2 mi. bike, 4 mi. run | florabama.com Louisiana Triathlon New Roads, LA | 800 m swim, 18.6 mi. bike, 3.1 mi. run | lawired.com/latri.htm Trideltathon Knoxville, TN | 400 m swim, 6 mi. bike, 3 mi. run | racedayevents.net RAGE 5 Triathlons Lake Mead National Recreation Area, NV .75k swim, 20k bike, 5k run 1.5k swim, 40k bike, 10k run 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | bbscendurancesports.com Miami University Triathlon Oxford, OH | 500 m pool swim, 17 mi. bike, 5k run | hfpracing.com Splash & Dash Bessemer, AL | 1/2 mi. swim, 1.9 mi. run | Karen@Legacyymca.org Beaverdam Olympic Triathlon Wake Forest, NC | 1 mi. swim, 26.2 mi. bike, 6.2 mi. run | fsseries.com 4/19/09 Real Women’s Duathlon Hawkes Bay, New Zealand | 3.5km run/walk, 10km bike, 1.5km run/walk realduathlon.co.nz Tri for Kids Sake Sprint Triathlon and Du Landisville, PA | Tri - 300 m swim, 16 mi. bike, 3 mi. run. Du - 1.5 mi. run, 16 mi. bike, 3 mi. run. | hempfieldtri.com/ Florida Atlantic University Wellness Triathlon Boca Raton, FL | .5 mi. ocean swim, 10 mi. bike, 3.1 mi. run shs.fau.edu/today/triathlon Tri for the Cure Arizona Chandler, AZ | 400 m swim, 9 mi. bike, 2 mi. run (womens). Du: 1 mi. run, 9 mi. bike, 2 mi. run. Kids: 150 m swim, 3 mi. bike, .5 mi. run. | triforthecureaz.com/ Dooby Du Duathlon Toledo, OH | 2 mi. run, 6.5 mi. bike, 2 mi. run, 6.5 mi. bike, 2 mi. run http://eliteendeavors.com FAU Wellness Triathlon Boca Raton, FL | .25 ocean swim, 10 mi. bike, 3.1 mi. run | shs.fau.edu/today/triathlon/ Carmel Sprint Triathlon Carmel, IN | 400 m swim, 10 mi. bike, 5k run Kids:200 m swim, 3 mi. bike, 1 mi. run | carmelswimclub.org Wrentham Duathlon Wrentham, MA | 3 Mi. run, 11 Mi. bike, 2 Mi. run | firm-racing.com Ironman and 70.3 China Haikou, China | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironmanchina.com/ Lanikai Triathlon Kailua, HI | 500 m swim, 12.4 mi. bike, 3.1 mi. run | bocahawaii.com Kring and Chung Newport Beach Triathlon Newport Beach, CA | .5 mi. swim, 12 mi. bike, 5k run | pacificsportsllc.com/

MARCH 09

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Ice Breaker Triathlon Granite Bay, CA | 1/2 mi. swim, 14 mi. bike, 4 mi. run | tbfracing.com/ Powerman Alabama Duathlon Birmingham, AL | 8k run, 55k bike, 8k run | team-magic.com Magic City Duathlon Birmingham, AL | 2 mi. run, 12 mi. bike, 2 mi. run | team-magic.com TRI the RIM Triathlon Fort Lewis, CO | 500 yd. pool swim, 12 mi. bike, 5k run fortlewis.edu/community_culture/tri_the_rim/default.asp 4/24/09 NebraskaLand National Bank’s Tinker Triathlon Nor th Platte, NE | Fun, noncompetitive triathlon for kids under 14 orourketriathlon.org 4/25/09 NebraskaLand National Bank’s James O’Rourke Memorial Relay and Competitive Triathlon North Platte, NE | 500 yd. pool swim, 14 mi. bike, 5K run Flat, fast course orourketriathlon.org Beach Blast I - Tri & Du Mexico Beach, FL | Tri:0.7 mi. swim, 25 mi. bike, 6.2 mi. run Sprint:0.35 mi. swim, 15 mi. bike, 3.1 mi. run Du:3.1 mi. run, 25 mi. bike, 6.2 mi. run Sprint:1.2 mi. run, 15 mi. bike, 3.1 mi. run TheBeachBlast.com Lisbon International Triathlon Lisbon, Portugal | 1.9km swim, 90km bike, 21.1km run. | s4aonline.com/ St. Marys University Heart and S.O.U.L. Row. Ride, Run Triathlon Winona, MN | 2.5 mi. canoe, 14 mi. bike, 3.1 mi. run smumn.edu/sitepages/pid3152.php Benbrook Kid’s Triathlon Benbrook, TX | 100 m swim, 2.5 mi. bike, 1 mi. run 200 m swim, 5 mi. bike, 1.5 mi. run | ironheadrp.com John Tanner State Park Triathlon Carrollton, GA | 600 m swim, 11.2 mi. bike, 3.1 mi. run | tribluesky.com Meek and Mighty Triathlon St. Petersburg, FL | Age 7-10: 1 mi. run, 3.6 mi. bike, 100 yd. pool swim. 11 & Over:1 mi. run, 5.4 mi. bike, 200 yd. pool swim. Adult:1 mi. run, 5.4 mi. bike, 200 yd. swim. | satriathlon.com 4/26/09 St. Anthony’s Triathlon St. Petersburg, FL | 1.5k swim, 40k bike, 10k run | satriathlon.com I’m Ready for Summer Triathlon Brookings | SD | 500 m swim, 11.75 mi. bike, 3.1 mi. run | prairiestriders.net Sacramento International Triathlon Sacramento, CA | 1500 m swim, 24.9 mi. bike, 6.2 mi. run. 3/4 mi. swim, 16 mi. bike, 4 mi. run. 400 yd. swim, 8 mi. bike, 2 mi. run. | updogsports.com Sullivan Civic Center Triathlon Sullivan, IL | 400 m swim, 13.5 mi. bike, 3.1 mi. run | sullivanil.us/triathlon.htm Sullivan Blue Dolphins Youth Triathlon Sullivan, IL | Distances determined by age | sullivanil.us/triathlon.htm Rockbuster Off Road Duathlon Ashland, MA | 1.8 mi. run, 5.5 mi. bike, 1.8 mi. run | firm-racing.com Indian Valley Y Youth Triathlon Harleysville, PA | 7-10:75 Yd. Pool Swim, 1 Mi. Bike, .5 Mi. Run. 11-14:175 Yd. Pool Swim, 3 Mi. Bike, 1 Mi. Run. piranha-sports.com Bassman Spring Triathlon and Duathlon

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

Bass River, NJ | Tri: 1/2 mi. swim, 29.3 mi. bike, 4 mi. run Du: 4 mi. run, 29 mi. bike, 4 mi. run | citytri.com/ Bronx Biathlon Orchard Beach, NY | 3 mi. run, 20 mi. bike, 3 mi. run | nytc.org Los Angeles Tri Express #1 San Dimas, CA | 200 yd. swim, 7 mi. bike, 5k run | trievents.com/ J-Hawk Earlybird Kids Triathlon Whitewater, WI | 200 yd. swim, 4 mi. bike, 1 mi. run | j-hawks.org/triathlon/main.htm J-Hawk Earlybird Triathlon W h i t e w a t e r, W I | 5 0 0 y d . swim, 13.7 mi. bike, 3.1 mi. run. j-hawks.org/triathlon/main.htm Mount Ranier Duathlon Enumclaw, WA | Short: 1.6 mi. run, 14.4 mi. bike, 3.8 mi. run Long: 5.1 mi. run, 28.8 mi. bike, 3.8 mi. run | buduracing.com Winter Begone! Duathlon Oronoco, MN | Long:3.1 mi. run, 18.6 mi. bike, 6.2 mi. run. Short:2 mi. run, 12 mi. bike, 2 mi. run. | winmultisports.com/ winter_begone_duathlon.html Brians Ride Mini Triathlon Slippery Rock, PA | 400 yd. swim, 10 mi. bike, 2.5 mi. run | sru.edu/arc Corpus Christi Triathlon & Duathlon Corpus Christi, TX | Tri:1000 m swim, 18.6 mi. bike, 3.1 mi. run Du:3.1 mi. run, 18.6 mi. bike, 3.1 mi. run www.ccbicycle.org NebraskaLand National Bank’s James O’Rourke Memorial Fitness Triathlon North Platte, NE | 500 yd. swim/ water walk, 14 mi. bike, 5K run/walk orourketriathlon.org Pensacola Beach Triathlon Pensacola Beach, FL | 1.5k swim, 40k bike, 10k run | racepensacola.com Atomicman Duathlon White Rock, NM | Oly:6.2 mi. run, 24.9 mi. bike, 3.1 mi. run. Sprint:2.4 mi. run, 9.3 mi. bike, 2.4 mi. run. www.triatomics.org/duathlon Scenic City Triathlon Chattanooga, TN | 600 m swim, 14 mi. bike, 3 mi. run | sceniccitytriathlon.com/ Bellbrook Triathalon Bellbrook, OH | Canoe, Bike, Run speedy-feet.com Real Women’s Duathlon Rotorua, New Zealand | 3.5km run/walk, 10km bike, 1.5km run | realduathlon.co.nz Ranger Triathlon Austin, TX | 200 m swim, 6 mi. bike, 2 mi. run Kids:11-14:200 m swim, 6 mi. bike, 1 mi. run 7-10:100 m swim, 3 mi. bike, .5 mi. run | rangetri.com Tri-Benbrook Triathlon Grand Prairie, TX | 300 yd. swim 13.8 mi. bike 3.1 mi. run | ironheadrp.com 5/1/09 Wildflower Triathlon Festival Lake San Antonio, CA | Half Iron, Olympic, Off Road Sprint | tricalifornia.com/ 5/2/09 Fiasco in Pasco Road Bike Duathlon Pasco, WA | 5k run, 30k bike, 5k run 3rrr.org Willow Duathlon New Boston, MI | 5k run, 20k bike, 5k run | 3disciplines.com Napa Valley Vintage 1/2 iron Triathlon Napa, CA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | envirosports.com/events Cumberland Duathlon & Relays Ottawa, Ontario Canada | Short: 2.9k run, 19.2k bike, 2.9k run Long: 2.9k run, 38.4k

bike, 5.8k run | somersault.ca Chain of Lakes Sprint Triathlon Alexandria, MN | 600 yd. pool swim, 13 mi. bike, 3 mi. run | pickleevents.com Triathlon at Hilton Head Island Hilton Head Island, SC | 500 m ocean swim, 12.5 mi. bike, 3.1 mi. run gotrisports.com Meadow Gold Kids Triathlon Honolulu, HI | Distance determined by age | pacificsportevents.com Colorado Wild Women 09 Rehearsal Series Denver, Aurora, Boulder, CO | Rehearsal series are small, non timed womens events only. We will offer triathlon, duathlon rehearsals and will vary between sprint, olympic and 1/2 ironman distances. Novice experienced and competitive waves will have swim angels and guidance. Free for CWW members, $45 for non members. cww-triathlon.org ArkanThaw Triathlon Alexander, AR | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | arkanthaw.com/ Siouxperman Triathlon Sioux Center, IA | 300 m swim, 15.5 mi. bike, 3.1 mi. run | siouxperman.com 5/3/09 Bay Islands Triathlon West Bay Beach, bay Islands, Honduras Sprint and Olympic distance races bayislandstriathlon.com/ Nanticoke River Swim and Triathlon Bivalve, MD | Tri: .5 mi. swim, 15 mi. bike, 3.1 mi. run Swim: 3 mi. swim nanticokeriverswimandtri.com Real Women’s Duathlon Auckland, New Zealand | 3.5km run/walk, 10km bike, 1.5km run/walk realduathlon.co.nz Mankato Campus Recreation Triathlon Mankato, MN | 800 yd. pool swim, 14 mi. bike, 4 mi. run. mnsu.edu/campusrec/triathlon07.html St. Croix Ironman 70.3 St. Croix, U.S. Virgin Islands | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run http://stcroixtriathlon.com Ohio State Triathlon Columbus, OH | Sprint distance hfpracing.com New Jersey Devilman Triathlon Cumberland County, NJ | Half-1.2 mi. swim, 56 mi. bike, 13.1 mi. run. Sprint-.45 mi. swim, 23.5 mi. bike, 4 mi. run. piranha-sports.com Hidden Paradise Sprint Triathlon Ruston, LA | 600 yd. swim, 13 mi. bike, 3.2 mi. run | dltmultisport.com/ Napa Valley Sprint Triathlon Lake Berryessa, CA | 1/2 mi. swim, 15 mi. bike, 4 mi. run | envirosports.com/events Spring Sprint Triathlon/Duathlon San Diego, CA | 200 m swim, 5 mi. bike, 1.5 mi. run 1/4 mi. swim, 9 mi. bike, 3 mi. run 1 mi. run, 9 mi. bike, 3 mi. run kozenterprises.com/ Paper Discovery Duathlon Appleton, WI | 5k run, 22 mi. bike, 5k mi. run | midwestsportsevents.com/ Trooper Biathlon Hurley, NY | 2 mi. run, 14 mi. bike, 2 mi. run | nytc.org 5/9/09 Barkin’ Dog Duathlon Keenesburg, CO | 5k run, 30k bike, 5k run | racingunderground.com Indian Springs Tri and Du (All Female Event)

2009 Nor th AmericAN eveNt Guide

Flovilla, GA | Tri-600 m swim, 12.8 mi. bike, 3.1 mi. run. Du-3.1 mi. run, 12.8 mi. bike, 3.1 mi. run. | tribluesky.com Gulf Coast Triathlon Panama City Beach, FL | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run gulfcoasttriathlon.com/ MultiSport Mayhem Sprint Triathlon & Duathlon Neoga, IL | 1/4 mi. swim, 14.75 mi. bike, 3 mi. run 2 mi. run, 14.75 mi. bike, 3 mi. run | mattoonbeachtri.com SGTRI St. George, UT | 1500 m swim, 24.9 mi. bike, 6.2 mi. run. 700 yd. swim, 14 mi. bike, 3.1 mi. run. | bbscendurancesports.com Oakdale Duathlon Washington County, MN | 3 mi. run, 12 mi. bike, 3 mi. run | vacationsports.com She Rox Tempe Tempe, AZ | .4 mi. swim, 13 mi. bike, 3.1 mi. run | sheroxtri.com/site3.aspx Iron Girl Triathlon Lake Las Vegas Resort, NV | 500 m Swim, 20k Bike, 5K Run. 1500 m Swim, 40K Bike, 10K Run. | sunsetracing.com/ Excellence Triathlon Clemmons, NC | 400 m swim, 12 mi. bike, 4.5 mi. run | offnrunningsports.com Big Rock Olympic Distance Triathlon Perris, CA | 1500 m swim, 24.9 mi. bike, 6.2 mi. run 800 yd. swim, 12 mi. bike, 3 mi. run | sawsportsproductions.com/ Phillippo Dirty Triathlon Cannon Falls, MN | 500 m swim, 9.3 mi.

MTB, 3.1 mi. trail run. | winmultisports. com/phillippo_dirty_triathlon_m.html Dewey Kvidt Memorial Duathlon and 5K Grand Forks, ND | www.deweydu.org 5/10/09 Sudbury Spring Sprint Sudbury, MA | 400 yd. swim, 7 mi. bike, 2.3 mi. run | firm-racing.com WCOC Sprint and Olympic Triathlon Oliver, BC, Canada | Sprint - 750 m swim, 20km bike, 5km run Olympic - 1500 m swim, 40km bike, 10km run outbackevents.ca Prospect Park Mother’s Day Duathlon Prospect Park, NY | 3.1 mi. run, 14 mike bike, 3.1 mi. run | citytri.com/ Carl Hart Mothers Day Duathlon Long Island, NY | 2 mi. run, 10.5 mi. bike, 2 mi. run | eventpowerli.com Virginia Run Sprint Tri Centreville, VA | 250 m swim, 12 mi. bike, 5k run | finswheelsfeet.com Callaway Gardens Duathlon Pine Mountain, GA | 3.1 mi. run, 18.6 mi. bike, 3.1 mi. run and 5k run callawaygardens.com 5/16/09 EnDuraSport Mini New York Harriman, NY | .6 mi. swim, 29 mi. bike, 6.2 mi. run | genesisadventures.com EnduraSport Half New York Harriman State Park, NY | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run genesisadventures.com Beaches Fine Art Triathlon Jacksonville Beach, FL | 1/4 mi. swim 11.5 mi. bike 3.1 mi. run | bfastriathlon.org Thief River Triathlon Thief River Falls, MN | 500 yd. swim, 12 mi. bike, 3 mi. run. Kids: 50 yd. swim, 2.4 mi. bike, 1.2 mi. run. | mncable.net/~langland/ Galena Triathlon Galena, IL | Tri:660 yd. swim, 16.8 mi. bike, 4.3 mi. run. Du:2 mi. run, 16.8 mi. bike, 4.3 mi. run. | galena.org/triathlon 8 8 T R I AT H L E T E

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Memphis in May Mountain Bike Triathlon Millington, TN | 1/3 mi. swim, 10 mi.

MTB, 3 mi. run | s2fevents.com Starkermann Epic Challenge Gaylord, MI | 6.2 mi. run, 24.8 mi. bike, 800 m swim 3.1 mi. run, 12.4 mi. bike, 400 m swim | 3disciplines.com Get Down and Get Dirty Yellowstone, WY | 100 yd. swim in a mud bog, 2 mi. swamp ride, 1 mi. run in mud up to the neck. | dirtydogmanracing.com Early Bird Triathlon, Duathlon & Relays Ottawa, Ontario Canada | Long: 500 m swim, 34.2k bike, 5k run Short: 500 m swim, 22.8k bike, 5k run TryATri: 100 m swim, 11.4k bike, 2k run Sprint: 200 m swim, 11.4k bike, 2k run Swim cycle: 500 m swim, 22.8k run Long Du: 5k run, 34.2k bike, 5k run Short Du: 2k run, 22.8k bike, 5k run | somersault.ca Honolulu Sprint Triathlon Honolulu, HI | 400 m swim, 20k bike, 5k run | honolulutriathlon.com/ Honolulu Kids Triathlon Honolulu, HI | Distance determined by age | honolulutriathlon.com/ Lakes to Pines Triathlon Park Rapids, MN | 500 yd. pool swim, 14 mi. bike, 3.1 mi. run. Kid’s:50 yd. swim, 1 mi. bike, 300 yd. run. | laketopines.com Lebanon Sprint Triathlon Lebanon, OR | 500 yd. swim, 12.5 mi. bike, 3.1 mi. run | lebanonpool.org Houston Root River Triathlon Houston, MN | 6.5 mi. canoe, 8 mi. bike, 3 mi. run | http://houston.govoffice.com Boathouse Triathlon Oklahoma City, OK | 1500 m swim, 24.9 mi. swim, 6.2 mi. run 750 m swim, 12.4 mi. bike, 3.1 mi. run | boathousetriathlon.org 5/17/09 Morgan Hill Sprint Triathlon @ UVAS Morgan Hill, CA | 3/4 mi. swim, 16 mi. bike, 5 mi. run | usaproductions.org/ Ocean City Triathlon Ocean City, NJ | 1/4 mi. swim, 2 mi. run, 16 mi. bike, 2 mi. run. Kids:1/8 mi. run, 1 mi. run, 8 mi. bike, 1 mi. run. | ocnj.us/ Summer Open Sprint Triathlon Longmont, CO | 1/2 mi. swim, 12.4 mi. bike, 3.1 mi. run http://withoutlimitsproductions.weebly.com/ Ironman 70.3 Florida Lake Buena Vista, FL | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | floridahalfironman.com Encinitas Sprint & Super Sprint Triathlons and Duathlon Encinitas, CA | Sprint Tri - .75k swim, 20k bike, 5k run. Super Sprint - .375k swim, 10k bike, 2.5k run. Beach DU: 1.5k run, 10k bike, 2.5k run. | encinitasrace.com Land Between the Lakes Triathlon Albert Lea, MN | .25 mi. swim, 19.8 mi. bike, 4.2 mi. run | albertleatri.com/ Honolulu Triathlon Honolulu, HI | 1500 m swim, 40k bike, 10k run | honolulutriathlon.com/ Buffman and Squeaky Lubbock, TX | 1500 m swim, 40k bike, 10k run | buffalospringslaketriathlon.com Columbia Triathlon Elliot City, MD | 1500 m swim, 25.5 mi. bike, 6.2 mi. run | tricolumbia.org/ Lions Spring Sprint Triathlon Marlboro, MA | 250 yd. swim, 9.3 mi. bike, 3.2 mi. run | firm-racing.com Starker-Mann Epic Challenge Duathlons Gaylord, MI | 5k run, 30k bike, 5k run Kids:1 mi. run,6.2 mi. bike, 2 mi. run

MARCH 09

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3disciplines.com Women’s Gold Nugget Triathlon Anchorage, AK | 250 yd. swim, 9 mi. bike, 3 mi. run | goldnuggettriathlon.com/ Tempe International Triathlon Tempe, AZ | short:400 m swim, 20k bike, 5k run Long:1500 m swim, 40k bike, 10k run | tucsonracing.com/ Los Angeles Tri Express #2 San Dimas, CA | 300 m swim, 13.5k bike, 4k run | trievents.com/ Memphis in May Triathlon Memphis, TN | 1.5k swim, 40k bike, 10k run | s2fevents.com Queens Biathlon Alley Park, NY | 3 mi. run, 18 mi. bike, 3 mi. run | nytc.org 5/18/09 Victoria’s Duathlon Victoria, Ontario | Run 4K, Bike 24K, Run 4K Duathlon & Relay | trisportcanada.com 5/19/09 Four States Triathlon Texarkana, TX | 650 yd. swim, 13 mi. bike, 3 mi. run | parksidecycle.com 5/22/09 American Triple-T Ohio Portsmouth, OH | 4 triathlons in 3 days, from sprint to 1/2 iron distances americantriplet.com 5/23/09 Got the Nerve? Triathlon Mt. Gretna, PA | 500 yd. swim, 14.8 mi. bike, 3.1 mi. run | gotthenerve.org/ Tri for our Veterans ( Sea Isle City’s tri & Du) Sea Isle City, NJ | Tri - 1/4 mi. swim, 12.3 mi. bike, 3.1 mi. run. Du - 2 mi. run, 12.3 mi. bike, 3.1 mi. run. http://seaisletriathlon.blogspot.com/ Honor Day Challenge Walworth, WI | 24.9 mi. bike, 6.2 mi. run Mass Indoor cycling class honordaychallenge.com Y Tri Triathlon Birmingham, AL | 200 yd. swim, 8.5 mi. bike, 2 mi. run | team-magic.com Ironman Lanzarote Canary Islands,lanzarote, Spain | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run ironmanlanzarote.com/ U.S. Coast Guard Duathlon Bourne, MA | 2 mi. run, 12 mi. bike, 2 mi. run | firm-racing.com 5/24/09 Ironman 70.3 Austria St. Polten, Austria | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironmanaustria.com Liberty to Liberty Triathlon New York, NY | 1.4 mi. swim, 91 mi. bike, 10k run | envirosports.com/events 5/25/09 Nashville GJCC Triathlon Nashville, TN | 200 m swim, 8.5 mi. bike, 2 mi. run | team-magic.com Sahuarita Lake Triathlon Sahuarita, AZ | 1k swim, 25k bike, 5k run | tritucson.com Foothills Sprint - 1/10th Iron & Kid’s Triathlon Maryville, TN | 350 m swim, 10 mi. bike, 4k run | racedayevents.net Capital of Texas Triathlon Austin, TX | The Captial of Texas Triathlon is the Premier Triathlon of Texas. Come for the Race stay for the Weekend Take in the Live Music of Red River District,Sixth Street,and Warehouse District. Race through the scenic Downtown streets of Austin.

Swim in historic Lady Bird Johnson Lake.

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

TRI AUSTIN | www.captextri.com 5/30/09 Unicycle Utah Mini-Triathlon South Jordan, UT | 400 m swim, 2 mi. unicycle, 1.9 mi. run http://unicycleutah.tripod.com/id2.html O.C. Duathlon Lake Forest, CA | 5K run, 40K bike, 5K run Orange County, CA 949 644-6263 octri.com/site3.aspx Rainbow Cup International Triathlon Grafton Beach,Tobago,West Indies | 1.5K Swim, 40K Bike, 10K Run | rainbowtri.com Ironman 70.3 Hawaii Kohala Coast, Kona, HI | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run ironman703hawaii.com Salem Spring Triathlon Salem, UT | 800 yd. swim, 12.4 mi. bike, 3.1 mi. run | yubatriathlon.com/ DuXtreme Off-Road Duathlon Eagle, ID | 13.1 mi. run, 50 mi. MTB. 6.2 mi. run, 24.9 mi. MTB. 3.1 mi. run, 12.4 mi.

MTB. | EnduranceFestival.com Terre Haute Triathlon Terre Haute, IN | 800 m swim, 24.9 mi. bike, 5 mi. run. | thtriathlon.com Coliseum Rock ‘N Rollman Half Iron Distance Macon, GA | Southeast Regional Long Course Championship 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | gamultisports.com Triathlon at Rigby Lake Rigby, ID | Long:1500 m swim, 24.9 mi. bike, 6.2 mi. run Sprint:500 yd. swim, 13 mi. bike, 3.1 mi. run Fly by Night Duathlon Watkins Glen, NY | 1.4 run, 10.2 mi. bike, 1.4 mi. run, 10.2 mi. bike, 1.4 mi. run | flybynightdu.com Deuces Wild Triathlon Festival Show Low, AZ | Olympic: 1.5k swim, 40k bike, 10k run DeuceMan: 1.2 mi. swim, 56 mi. bike, 13.1 mi. run XTERRA Off road tri:800 m swim, 24k bike, 8k trail run trisportsracing.com Primrose Power kids Triathlon Glen Allen, VA | Distance determined by age, pool swim | richmondmultisports.com The Grandman Triathlon Fairhope, AL | 1/3 mi. swim, 16.4 mi. bike, 3.1 mi. run | thegrandman.com X-Tri Stony Creek Shelby Township, MI | 1000 m swim, 20k MTB, 4 mi. run 2 mi. run, 20k MTB, 4 mi. run | 3disciplines.com 5/31/09 Auburn Triathlon Auburn, CA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run 1500 m swim, 24.9 mi. bike, 6.2 mi. run 1.9 mi. run, 56 mi. bike, 13.1 mi. run | auburntriathlon.com/ Power Sprint Triathlon Richmond, VA | 300 m pool swim, 20k bike, 5k run | richmondmultisports.com Ludlow Boys & Girls Club Triathlon Ludlow, MA | 1/2 mi. swim, 14 mi. bike, 4 mi. run | firm-racing.com Brasil Ironman Florianopolis, Brasil | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run ironmanbrasil.com.br/br/09/index.asp Cascade Lake Tri & Du Hampstead, MD | Tri - .31 mi. swim, 15 mi. bike, 3.1 mi. run. Du - 1.86 mi. run, 15 mi. bike, 3.1 mi. run. | piranha-sports.com Black Bear Triathlon Beltsville State Park, PA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run 750 m swim, 18 mi. bike, 3.1 mi. run | cgiracing.com

Breezy Point Triathlon Norfolk, VA | 1000 m swim, 12.4 mi. bike, 3.1 mi. run | breezypointtri.com/ Tri Ridgefield Triathlon Ridgefield, CT | 1/2 mi. swim, 14 mi. bike, 3.1 mi. run | triridgefield.com Y-tri Bath, ME | Swim 525 yd.s-bike 11.5 mi.s - run 3.1 mi.s | www.bathymca.org Door Prairie Duathlon Rolling Prairie, IN | 3.1 mi. trail run, 12 mi. bike, 3.1 mi. trail run | doorprairie.com She Rox Miami Miami, FL | .8k swim, 32k bike, 5k run sheroxtri.com/site3.aspx 6/2/09 Tri Ridgefield Ridgefield, CT | .5 mi. swim, 14 mi. bike, 3.1 mi. run | triridgefield.com/ Park Cities YMCA Kids Triathlon West Lake, TX | 100 yd. swim, 3.2 mi. bike, 1k run. 200 yd. swim, 6.4 mi. bike, 2k mi. run | ironheadrp.com 6/4/09 Stroke and Stride #1 Boulder, CO | 750 m swim, 3.1 mi. run racingunderground.com 6/5/09 Mooseman Triathlon Bristol, NH | 1.5k swim, 44k bike, 10k run | timbermantri.com 6/6/09 New Bri Tri New Brighton, MN | 1/2 mi. swim, 14 mi. bike, 3 mi. run | vacationsports.com Tribal Sprint Triathlon Anthem, AZ | 1000 m swim, 23k bike, 3.6 mi. run | dcbadventures.com Route 66 Triathlon El Reno, OK | 0.5k swim, 20k bike, 5k run | triokc.org Tri-Shark Triathlon Classic LeRoy, IL | 600 yd. swim, 13 mi. bike, 5k run | tri-shark.org Pawling Triathlon Pawling, NY | 1/3 mi. swim, 13 mi. bike, 3 mi. run | nytc.org High Falls State Park Triathlon Jackson, GA | 600 m swim, 13.7 mi. bike, 3.1 mi. run | tribluesky.com Iron Mountain Half Tri & Aqua Bike Conway, AR | Half-1.2 mi. swim, 56 mi. bike, 13.1 mi. run. | dltmultisport.com/ Moses Lake Family Triathlon Moses Lake, WA | 1/2 mi. swim, 12 mi. bike, 3.1 mi. run 1/4 mi. swim, 11 mi. ride, 3.1 mi. run | buduracing.com Delavan Lake Triathlon Delavan, WI | Short: .5 mi. swim, 15 mi. bike, 5k run, Long: 1.5k swim, 40k bike, 10k run | lakegenevasports.com Green Bay KIDS Triathlon Green Bay, WI | Distances determined by age | midwestsportsevents.com/ Tri For Fun #1 Sacramento, CA | 1/2 swim, 16 mi. bike, 3 mi. run | tbfracing.com/ NTC Lake Louisa Sprint Triathlon # 3 Clermont, FL | 1/4 mi. swim, 7 mi. bike, 1.5 mi. run | usat-ntc.com Duluth Duathlon Duluth, MN | 2.4 mi. run, 20.4 mi. bike, 2.4 mi. run | rollerskishop.com Tri For Your Cause Boulder, CO | Benefit the nonprofit of your choice! $20 Registration Fee! 500 m Swim 17 mi. Bike 3 mi. Run yourcausesports.org Blenheim Triathlon Woodstock, United Kingdom

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2009 Nor th AmericAN eveNt Guide

Long:750 m swim, 20k bike, 5k run Sprint:400 m swim, 10k bike, 2.5k run theblenheimtriathlon.com/ VikingMan Burley, ID | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run. .9 mi. swim, 24.9 mi. run, 6.2 mi. run. Aquabike and team Divisions. vikingman.org Tri For Your Cause Boulder, CO | 500 m swim, 17 mi. bike, 3.1 mi. run | triforyourcause.com Evansville Duathlon Evansville, WI | 3.1 mi. run, 19 mi. bike, 3.1 mi. run | evansvilleduathlon.com/ Buffalo Triathlon Buffalo, MN | Oly-.9 mi. swim, 24.8 mi. bike, 6.2 mi. run. Sprint-1/4 mi. swim, 13 mi. bike, 3 mi. run. | tribuff.com/ 6/7/09 Kids Do Tri Cheyenne, WY | Distances determined by age | cheyennesprinttriathlon.com Revolution3 Half Rev Middlebury, CT | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | rev3tri.com SUPERKids Triathlon Peacedale, RI | 25 m swim, .5 mi. bike, .6 mi. run | risuperkids.com Super Kids Triathlon South Kingstown, RI | Varied Distances risuperkids.com/ Greeley Triathlon Greeley, CO | 500 m swim, 11.6 mi. bike, 3.1 mi. run | greeleytriathlonclub.com/race Mystic River Valley Triathlon Mystic, CT | 1/2 mi. swim, 14.4 mi. bike, 3 mi. run | nhiggins@oceancommunityymca.org Humboldt Tri-Kids Triathlon Eureka, CA | 100 yd. swim, 3 mi. bike, 1/2 mi. run | trikids.com Lake Mills Triathlon Lake Mills, WI | .25 mi. swim, 15 mi. bike, 5k run | witriseries.com Los Angeles Tri Express #3 San Dimas, CA | 400 m swim, 13.5k mi. bike, 4k run | trievents.com/ Green Bay Triathlon Green Bay, WI | 400 yd. swim, 15 mi. bike, 3.1 mi. run | midwestsportsevents.com/ CATS Sprint Triathlon Conway, AR | 500 yd. swim, 13 mi. bike, 3.2 mi. run | dltmultisport.com/ Keuka Lake Triathlon/USAT NE Region Age Group Championships Keuka Park, NY | Intermediate Tri/relay 1.5k swim, 40k bike, 10k run Sprint Tri/relay .75k swim, 22k bike, 5k run Sprint Du/relay 5k run, 22k bike, 5k run Aquabike: .75k swim, 22k bike Kids tri score-this.com Pigman Sprint Triathlon Palo, IA | .5k swim, 25k bike, 5k run pigmantri.com Kids Tri @ the “J” Dallas, TX | 100 m swim, 3 mi. bike, 1k run. 200 m swim, 6 mi. bike, 2k run ironheadrp.com Route 66 Triathlon El Reno, OK | 1.5k swim, 40k bike, 10k run | triokc.org Riviera Beach-Singer Island Tri & Du Riviera Beach, FL | Tri:.25 mi. swim, 10 mi. bike, 3 mi. run. Du:1 mi. run, 10 mi. bike, 3 mi. run. | multirace.com Manassas Mini Tri Manassas, VA | 250 m swim, 3 mi. bike, 1.2 mi. run | triitnow.com/ Ironman 70.3 Switzerland Switzerland | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run Swim in the clear Lake Zurich, 9 0 T R I AT H L E T E

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breathtaking view of the Swiss Alps on the bike course and run through the crowds with cowbells sounding in the unique Old Town. | ironman.ch Oliver Half Iron Oliver, B.C. , Canada | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | outbackevents.ca Deer Creek Triathlon and Duathlon Mt. Sterling, OH | Sprint & Olympic distances | hfpracing.com Ann Arbor Tri & Du Pinckney, MI | Tri:1/2 mi. swim, 14 mi. bike, 5 mi. trail run. Du:2 mi. run, 14 mi. bike, 5 mi. trail run. | eliteendeavors.com Escape from School Youth Triathlon Bear, DE | 100 yd. swim, 2.4 mi. bike, .4 mi. run | piranha-sports.com 6/10/09 HVTC Summer Tri-Series #1 Mt. Tremper, NY | 400 yd. swim, 12 mi. bike, 2 mi. run | hvtc.net 6/13/09 Utah Summer Games Triathlon St. George, UT | .75k swim, 20k bike, 5k run 1.5k swim, 40k bike, 10k run bbscendurancesports.com YMCA Lakewood Valley Triathlon Whitesville, KY | 1/2 mi. swim, 15 mi. bike, 3 mi. run. | owensborotriathlon.com Ottawa River Triathlon Duathlon & Relays Ottawa, Ontario Canada | 1500 m swim, 40k bike, 10k run 500 m swim, 20k bike, 5k run 200 m swim, 10k bike, 2.5k run Kayak Tri: 5k kayak, 20k bike, 5k run Du: 5k run, 40k bike, 10k run Team Relay: 500 m swim, 20k bike, 5k run Canoe Team: 5k canoe, 20k bike, 5k run somersault.ca Gerick’s Wasa Triathlon Cranbrook B.C. | 1.5k swim, 40k bike, 10k run | rmevents.com Metroplex Sprint Triathlon (2 races) Grand Prairie, TX | 400 m swim, 11 mi. bike, 2 mi. run | ironheadrp.com Big Sky Duathlon Golden, CO | 4k run, 25k bike, 4k run racingunderground.com River City Triathlon Logansport, IN | 500 yd. swim, 14.4 mi. bike, 3.3 mi. run | casscountyymca.org Beaches Fine Art Triathlon Jacksonville, FL | 1/4 mi. swim, 11.5 mi. bike, 3.1 mi. run | bfastriathlon.org Pine Hollow Triathlon Wamic, OR | 300 yd. swim, 9 mi. bike, 8 mi. run | pinehollowtri.com Dragonfly Triathlon Sardis, MS | 1/2 mi. swim, 18 mi. bike, 4 mi. run Best of the U.S. Qualifier for Mississippi | s2fevents.com Elkhart Lake International Triathlon Elkhart Lake, WI | 1k swim, 30k bike, 8k run | elkhartlakemultisports.com Buster Britton Triathlon Birmingham, AL | 400 yd. swim, 12.5 mi. bike, 3 mi. run | team-magic.com Loon Lake Triathlon Lake Crystal, MN | 1/4 mi. swim, 12 mi. bike, 3 mi. run | lcarc.com America Riviera Triathlon Santa Barbara, CA | Olympic Triathlon - New in 09 1500 M Ocean Swim - 40K Bike - 10 K Run Leadbetter Beach www.AmericanRivieraTriathlon.com Tri-Jesus Quincy, IL | 1/4 mi. swim, 13 mi. bike, 3.1 mi. run Kids: Distances determined by age | trijesus.com/index.php Rockman Half Iron Triathlon Loves Park, IL | 1.2 mi. swim, 56 mi.

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bike, 13.1 mi. bike` Battle at Midway Triathlon Midway, UT | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | bamtriathlon.com/ Ironman 70.3 Boise Boise, ID | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironmanboise.com Cudahy Alumni Duathlon Cudahy, WI | 2 mi. run, 12 mi. bike, 2 mi. run | usathleticevents.org Liberty Triathlon Maple Plain, MN | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run 1.5k swim 40k bike, 10k run | libertytri.com 6/14/09 Ironman 70.3 Kansas Lawrence, KS | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironmankansas.com Trinona-The Battle for the Bluff Winona, MN | 1/4 mi. swim, 12 mi. bike, 3 mi. run 1.5k swim, 40k bike, 10k run Capitol View Triathlon Madison, WI | 1500 m swim, 24.85 mi. bike, 6.2 mi. run 400 m swim, 12 mi. bike, 3.1 mi. run Kids events capitolviewtriathlon.com Paynesville Area Triathlon Paynesville, MN | 1/3 mi. swim, 16 mi. bike, 3.1 mi. run | northcrestgym.com/ Escape from Alcatraz San Francisco, CA | 1.5 mi. swim, 18 mi. bike, 8 mi. run | tricalifornia.com/ Got Energy ? YMCA Triathlon West Salem, WI | 0.9 mi. swim, 26 mi. bike, 6.2 mi. run 1/4 mi. swim, 15 mi. bike, 3 mi. run | laxymca.org MotorCity Triathlon Belle Isle, MI | 1.5k swim, 40k bike, 10k run 500 m swim, 20k bike, 5k run 5k run, 20k run, 5k run | 3disciplines.com Royal Windsor Triathlon Windsor, England | 1.5k swim, 40k bike, 10k run | humanrace.co.uk./windsor/ Ironman 70.3 United Kingdom Wimbleball, United Kingdom | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run ironmanuk.com Ashland Lions Triathlon Ashland, MA | 1 mi. swim, 26 mi. bike, 6.5 mi. run | firm-racing.com Redondo Beach Triathlon Redondo Beach, CA | 1/2 mi. calm ocean swim, 6 mi. bike, 2 mi. run. Triathletes of all levels will enjoy this race. It is a perfect race to begin your triathlon season.

The event benefits “Cheer for Children” rbtriathlon.com West Point Lake Sprint Triathlon LaGrange, GA | 600 yd. swim, 13 mi. bike, 5k run | gamultisports.com Dunedin Triathlon Dunedin, FL | 1/4 mi. swim, 12 mi. bike, 3.1 mi. run | dunedintriathlon.com/ Ironman 70.3 Eagleman Cambridge, MD | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run. Aquabike:1.2 mi. swim, 56 mi. bike. | tricolumbia.org/ Doc and Sok Triathlon Watchung, NJ | 1/3 mi. swim, 10 mi. bike, 5k run. | greenbrookracing.com West Point Lake Triathlon LaGrange, GA | 1500 m swim, 22 mi. bike, 6.2 mi. bike | gamultisports.com 6/19/09 Lake Waramaug Sprint Triathlon and Relay Washington, CT | 1/2 mi. swim, 9.1 mi. bike, 3.3 mi. run | http://endureitmultisports.com/ 6/20/09 Patriot Half Triathlon

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Freetown, MA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | patriothalf.com Ronald McDonald House Kids Triathlon Flowood, MS | Distances vary by age rmhkidstri.com Aggieman Triathlon Eliot, ME | 2 mi. kayak, 24.9 mi. bike, 3 mi. trail run | aggieman.org Lake Minnetonka Triathlon Excelsior, MN | .5 mi. swim, 15 mi. bike, 3 mi. run | http://63.255.227.21/ Health Net Triathlon Shelton, CT | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | trifitness.net/HealthNet.htm Silicon Valley Mountain Bike Sprint triathlon San Jose, CA | 500 yd. swim, 10 mi. MTB, 3.1 mi. run | usaproductions.org/ DakotaMan Triathlon Sioux Falls, SD | 600 yd. swim, 16 mi. bike, 3.25 mi. run | theschedule.com Topeka Tinman Triathlon Topeka, KS | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run. 100 yd. swim, 19.5 mi. bike, 7 mi. run. | topekatinman.com Loveland Lake to Lake Triathlon Loveland, CO | 1500 m swim, 30 mi. bike, 6.2 mi. run | lovelandlaketolake.com Johan’s TriFest Hopkins, MI | 1.5k swim, 40k bike, 10k run | johanstrifest.com/ Tellico Sprint Triathlon Vonore, TN | 800 m swim, 17 bike, 4 mi. run | racedayevents.net Buffalo Creek Short Course Triathlon Buffalo Creek, CO | 1/2 mi. swim, 10 mi.

MTB, 2 1/2 mi. trail run | youtriit.com Buffalo Creek Aquabikayak Buffalo Creek, CO | 1 mi. swim, 20 mi.

MTB, 2 mi. kayak | youtriit.com Colorado Off-Road Triathlon Youth Championships Buffalo Creek, CO | Distance determined by age | youtriit.com Chinook Half Iron Distance Triathlon Calgary, Canada | 2k swim, 96k bike, 21k run | chinookhalf.com Guelph Lake Triathlon Guelph Lake, Ontario | 1.5k swim, 40k bike, 10k run | trisportcanada.com Pat Griskus Triathlon Middlebury, CT | 1 mi. swim, 24.9 mi. bike, 6.2 mi. run | patgriskustri.com/info.htm Quad Cities Triathlon Davenport, IA | 600 Yd. Swim, 15 mi. bike, 3.1 mi. run | qctriathlon.com Cascades Edge Triathlon Enumclaw, WA | Short: .5 mi. swim, 12 mi. bike, 3.1 mi. run, Long: 1.5k swim, 40k bike, 10k run | racecenter.com/pacificcrest High Cliff Half Iron Distance Triathlon Sherwood,WI | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | midwestsportsevents.com/ High Cliff Sprint Triathlon Sherwood, WI | 1/4 mi. swim, 20 mi. bike, 3.1 mi. run | midwestsportsevents.com/ 6/21/09 Ozark Valley Triathlon Fayetteville, AR | 1,000 yd. swim, 19 mi. bike, 4 mi. run. A beautiful park setting for the swim and run, plus unique awards, great prizes, post race food and chip timing. ozarkvalleytriathlon.com Summit Solstice Tri and Duathlon Kalispell, MT | TRI:1/2 mi. swim, 12.4 mi. bike, 3.1 mi. run DU:3.1 mi. run, 12.4 mi. run, 3.1 mi. run | summithealthcenter.com Gold Coast Tri/ Duathlon Pt. Washington, NY | 0.5 mi. swim, 12 mi. bike, 3.1 mi. run 3.1 mi. run, 12 mi.

bike, 3.1 mi. run | nytc.org Met Life Race around the World Duathlon Tinley Park, IL | 2 mi. run, 11 mi. bike, 2 mi. run | http://metlifeduathlon.com Callaway Garden Sprint Triathlon Pine Mountain, GA | 1/4 mi. shallow swim, 10 mi. bike, 2 mi. run and 5k run callawaygardens.com Key Biscayne Tri & Du Trilogy #1 Key Biscayne, FL | Tri-.25 mi. swim, 10 mi. bike, 3.1 mi. run. Du-1 mi. run, 10 mi. bike, 3.1 mi. run. | multirace.com Ironman Japan Goto, Nagasaki | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironmanjapan.com/ Smiths Falls Triathlon, Duathlon & Relays Smiths Falls, Ontario Canada | 500 m swim, 20k bike, 5k run 200 m swim, 20k bike, 5k run Swim/cycle: 1500 m swim, 40k bike Du: 2k run, 20k bike, 5k run somersault.ca Maumee Bay Triathlon and Duathlon Oregon, OH | Sprint & Olympic distances hfpracing.com 5430 Sprint Triathlon Boulder, CO | 1/2 mi. swim, 17 mi. bike, 3.1 mi. run | 5430sports.com Ironman Coeur d’Alene Coeur d’Alene, ID | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironmancda.com Rapid City Triathlon Rapid City, SD | 800 m swim, 12.4 mi. bike, 3.1 mi. run | rcgov.org/parks Silicon Valley Olympic Triathlon & Pro Challenge San Jose, CA | 1.25k swim, 40k bike, 10k run | usaproductions.org/ Cheyenne Sprint Triathlon Cheyenne, WY | 600 m open water swim, 13 mi. bike, 3.1 mi. run 500 m pool swim, 13 mi. bike, 3.1 mi. run cheyennesprinttriathlon.com Sugar Land Womens Triathlon Sugar Land, TX | 300 m swim, 10 mi. bike, 3 mi. run | slfinishlinesports.com St. Albans Kids Triathlon St. Albans, MO | Distance determined by age | trimidamerica.org Assateague Assault Sprint Triathlon Berlin, MD | 1/2 mi. swim, 14 mi. bike, 3.2 mi. run | octrirunning.com Lake Pflugerville Triathlon Pflugerville, TX | 500 m swim, 14 mi. bike, 3 mi. run | lakepflugervilletri.com/ North Mankato Triathlon North Mankato, MN | 1/4 mi. swim, 13 mi. bike, 4 mi. run geocities.com/nmankatotri/ Wisconsin Triterium Triathlon Verona, WI | 1500 m swim, 25.5 mi. bike, 6.2 mi. run 1/3 mi. swim, 11 mi. bike, 3.1 mi. run | www.racedayeventsllc.com 6/25/09 West River Triathlon Dickinson, ND | 1/4 mi. swim, 12 mi. bike, 3 mi. run | dickinsonparks.org 6/27/09 Morse Park Summer Triathlon Noblesville, IN | 600 yd. swim, 14 mi. bike, 3 mi. run | tuxbro.com/ Tupper Lake Tinman Triathlon Tupper Lake, NY | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run 1/2 mi. swim, 26 mi. bike, 6.2 mi. run | tupperlakeinfo.com Flat as a Pancake Triathlon & Duathlon Staten Island, NY | Tri: 1/4 mi. swim, 12 mi. bike, 3.1 mi. run Du: 2 mi. run, 12 mi. bike, 3.1 mi. run | greenbrookracing.com

2009 Nor th AmericAN eveNt Guide

Philly Sprint Triathlon Philadelphia, PA | 900 m swim, 24k bike, 5k run Kids fun run & kids duathlon Distance determined by age | phillytri.com Westside YMCA Kid’s Triathlon Knoxville, TN | Distance determine by age | racedayevents.net Tri Mattoon Neoga, IL | .6 mi. swim, 28 mi. bike, 6.5 mi. run .3 mi. swim, 14 mi. bike, 3.25 mi. run | mattoonbeachtri.com Indian Springs State Park Triathlon Flovilla, GA | 600 m swim, 12.8 mi. bike, 3.1 mi. run | tribluesky.com Optimist City of Lakes Triathlon Warsaw, IN | 1/4 mi. swim, 13.5 mi. bike, 3 mi. run | warsawoptimist.org Old Hickory Lake Triathlon Hendersonville, TN | 400 yd. swim, 1.5 mi. run, 12.5 mi. bike, 1.5 mi. run team-magic.com Hy-Vee Kids Triathlon Des Moines, IA | Age 5-8: 50 m swim, 1 mi. bike, 1/2 mi. run. Age 9-12: 100 m swim, 2 mi. bike, 3/4 mi. run. | hyveetriathlon.com Salt Lake Triathlon Series Heber City, UT | 1500 m swim, 24.9 mi.

2/8/09 Old Orchard, IL Troy, MI Plano, TX Scottsdale, AZ Crosstown, MN 2/15/09 Warrenville, IL Sugarland, TX 2/22/09 Chanhassen, MN Commerce, MI Dublin, OH Allen, TX Gilbert, AZ South Valley, UT 3/1/09 Champlin, MN Woodbury, MN Centreville, VA Schaumburg, IL Cinco Ranch, TX North Austin, TX Novi, MI 3/7/09 Scottsdale, AZ 3/8/09 Eagan, MN Cary, NC Vernon Hills, IL Plymouth, MN Rochester Hills, MI Flower Mound, TX Parker, CO 3/15/09 Fridley, MN Lakeville, MN Romeoville, IL Indianapolis, IN Deerfield, OH 3/22/09 Boca Raton, FL 9 2 T R I AT H L E T E

bike, 6.2 mi. run 1/4 mi. swim, 10 mi. bike, 3.1 mi. run | ustrisports.com Dionland Triathlon Vernal, UT | 1 mi. swim, 24.9 mi. bike, 6.2 mi. run 1/2 mi. swim, 13 mi. bike, 3.1 mi. run | dinotri.com Wall Lake Sprint Triathlon Sioux Falls, SD | 400 m swim, 12.4 mi. bike, 3.1 mi. run | theschedule.com 6/28/09 The Dam Tri Meadville, PA | 1500 m swim, 24.9 mi. bike, 6.2 mi. run 1/4 mi. swim, 11.3 mi. bike, 3.1 mi. run | thedamtri.com Stamford KIC IT Triathlon Stamford, CT | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | kidsincrisis.org TriTroyathlon Troy, OH | 3 mi. canoe, 20 mi. bike, 4 mi. run | speedy-feet.com Cohasset Triathlon at Sandy Beach Cohasset, MA | 1/4 mi. swim, 12.5 mi. bike, 3.2 mi. run | cohassettri.com/ ITU Hy-Vee World Cup Triathlon Des Moines, IA | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | hyveetriathlon.com Rochesterfest Triathlon

Bloomington South, MN Orland Park, IL Columbus, OH West County, MO 3/28/09 Plano, TX 3/29/09 Alpharetta, GA Maple Grove, MN Shelby, MI Mansfield, TX Overland Park, KS Omaha, NE 4/5/09 Columbia, MD St Louis Park, MN Burr Ridge, IL San Antonio, TX South Austin, TX Canton, MI Colleyville, TX 4/19/09 Eden Prairie Athletic, MN Woodbury, MN Algonquin, IL 4/26/09 Mountain Brook, GA Lakeville, MN Bloomingdale, IL Westminster, CO 5/3/09 Chanhassen, MN Warrenville, IL 5/16/09 Loudoun County, VA 7/26/09 Palm Valley, AZ 8/23/09 Tempe, AZ 11/15/09 Crosstown, MN

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MARCH 09

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Rochester, MN | Olympic and Sprint Distances Elite, Age Groups, Teams O: 1.5K swim, 40K bike, 10K run S: 1/4 mi. swim, 10 mi. bike, 3.1 mi. run winmultisportevents.com The Big Lake Triathlon Wasilla, AK | 900 m swim, 12 mi. bike, 5k run | biglakechamber.org Cincinnati One World Triathlon Morrow, OH | 1350 m swim, 40k bike, 10k run 400 m swim, 20k bike, 5k run tucsonracing.com/ Big Foot Triathlon Lake Geneva, IL | Short: 1k swim, 23.3k bike, 5k run, Long: 1.5k swim, 40k bike, 10k run | bigfoottriathlon.com/ San Diego International Triathlon San Diego, CA | 1k swim, 30k bike, 10k run 5k swim, 20k bike, 6k run kozenterprises.com/ I Love the Tavern Triathlon Midlothian, VA | 750 m swim, 18.8 mi. bike, 5k run | richmondmultisports.com Westchester Medical Center Bi’Lon Valhalla, NY | 2 mi. run, 15 mi. bike, 2 mi. run | nytc.org Ironman France Nice, France | 2.4 mi. swim, 112 mi. bike, 26.2 mi. | ironmannice.com/ Tri if you Dare Kids Triathlon Seminole, FL | 1 mi. run, 4 mi. bike, 150 yd. swim | http://myseminole.com/tri.htm Iron Girl Women’s Triathlon Atlanta, GA | 1/3 mi. swim, 18 mi. bike, 3 mi. run | gamultisports.com Lake Waconia Triathlon Waconia, MN | .5 mi. swim, 17.5 mi. bike, 4 mi. run | lakewaconiatriathlon.net Buffalo Springs Lake Ironman 70.3 Lubbock, TX | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | buffalospringslaketriathlon.com Tri-Raider Sprint Distance Triathlon Lubbock,TX | 500 m swim, 17.6 mi. bike, 3.1 mi. run | buffalospringslaketriathlon.com Philadelphia Triathlon Philadelphia, PA | 1.5k swim, 40k bike, 10k run | phillytri.com Vermont Sun Triathlon # 1 Salisbury, VT | 600 yd. swim, 14 mi. bike, 3.1 mi. run | rushtonsports.com 7/4/09 The MinneMan Sprint Triathlon Oak Grove, MN | .3 mi. swim, 13 mi. bike, 3 mi. run | minnemantri.com July 4th Duathlon Coconut Creek, FL | 2 mi. run, 10 mi. bike, 2 mi. run | multirace.com MiinneMan Triathlon Oak Grove, MN | .3 swim, 13 mi. bike, 3 mi. run | minnemantri.com/ God Bless America Triathlon Wautoma, WI | 200 m swim, 9 mi. bike, 2 mi. run | godblessamericatri.com/ Pizza Hut Kids Triathlon Benton Harbor, MI | Distances determined by age | firecrackertri.com/ 7/5/09 Cycle & Fitness Firecracker Triathlon Benton Harbor, MI | 1/4 mi. swim, 13 mi. bike, 3.1 mi. run. | firecrackertri.com/ Rodney Miller-Decatur Lakeside Triathlon Decatur, IL | This event is in memory of Rodney T. Miller who lost his life in the line of duty as a Illinois State Police Officer. Adult Course: Will consist of .75 mi. course. 19 mi. bike ride and 4 mi. run.

Kids Course: Swim - Juniors - 7-10 years of age, 100 ms, Seniors - 11-14 years of age, 200 ms, Bike - 2 mi.s for Juniors

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and 4 mi.s for Seniors. Run - .8 mi.s for the Juniors and 1.2 mi.s for the Seniors. decaturtriathlon.com Ironman Austria Klagenfurt, Austria | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironmanaustria.com Ironman Germany Frankfurt, Germany | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironman.de Peterborough Half Iron Triathlon Peterborough, Canada | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | trisportcanada.com Clark Companies A Tri in the Buff Triathlon/ Duathlon Buffalo, NY | 1.5k swim, 40k bike, 10k run with relay 750 m swim, 20k bike, 5k run with relay DU: 5k run, 20k bike, 5k run Try-A-Tri 200 m swim, 10k bike, 2k run Kid’s Tri | score-this.com Caesar Creek Triathlon and Duathlon Wilmington, OH | Sprint & Olympic distances | hfpracing.com Firecracker Triathlon Tucson, AZ | 750 m swim, 12 mi. bike, 3 mi. run | tritucson.com Cornman Triathlon Gladbrook, IA | 500 m swim, 14 mi. bike, 5k run | cornmantri.com NTC Lake Louisa Sprint Triathlon # 2 Clermont, FL | 1/4 mi. swim, 7 mi. bike, 1.5 mi. run | usat-ntc.com 7/8/09 HVTC Summer Tri-Series #2 Mt. Tremper, NY | 400 yd. swim, 12 mi. bike, 2 mi. run | hvtc.net 7/11/09 Diamond in the Rough Triathlon Perryville, MD | 1 mi. swim, 27 mi. bike, 5 mi. run | piranha-sports.com West Side Y Tri Knoxville, TN | 350 m swim, 8 mi. bike, 3 mi. run | racedayevents.net Sunfish Triathlon Meridian, MS | 1/3 mi. swim, 17 mi. bike, 3.1 mi. run | meridianathletic.com Nu Draper Twice-Off Road Duathlon Oklahoma City, OK | 3.1 mi. run, 12.4 mi. bike, 3.1 mi. run | triokc.org Pagosa Duathlon “Do-the-Du” Pagosa Springs, CO | 6 mi. run, 12 mi. bike | acvap.org Timberman Triathlon Grand Rapids, MN | Short:.3 mi. swim, 11 mi. bike, 3 mi. run Long: 1 mi. swim, 24 mi. bike, 6 mi. run | timberman.org Pardeeville Triathlon Pardeeville, WI | .25 mi. swim, 15 mi. bike, 5k run | witriseries.com Pewaukee KIDS Triathlon Pewaukee, WI | Distance determined by age | midwestsportsevents.com/ Beaches Fine Art Triathlon Jacksonville, FL | 1/4 mi. swim, 11.5 bike, 3.1 mi. run | bfastriathlon.org Muncie Endurathon Muncie, IN | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | muncieendurathon.com Wet Dog Triathlon Decatur, AL | Swim 400 ms Bike 9.3 mi.s run 3.1 mi.s | decaturjaycees.com/ Wet_Dog_Triathlon.htm Lake Geode Triathlon Challenge Danville, IA | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | lakegeodechallenge.com Phillips Chain of Lakes Triathlon Phillips, WI | 1/4 mi. swim, 18 mi. bike, 3.1 mi. run | phillipschainoflakestri.org Blacktail Triathlon Idaho Falls, ID | Oly:1500 m swim, 24.9 mi. bike, 6.2 mi. run. Sprint:800

yd. swim, 13 mi. bike, 3.1 mi. run Info@PB-Performance.com 7/12/09 Splash & Dash Race 2 Cary, NC | 400 yd. pool swim, 2.6 mi. run | fsseries.com Spring Meadow Triathlon Helena, MT | Oly:1500 m swim, 24.9 mi. bike, 6.2 mi. run. Sprint:1000 m swim, 12.4 mi. bike, 3.1 mi. run. | gdcteam.org/ Metroman Triathlon Asbury Park, NJ | 400 m swim, 12.4 mi. bike, 2 mi. run 1500 m swim, 24.4 mi. bike, 10K run | sunsetracing.com/ Alcatraz Challenge Aquathlon & Swim San Francisco, CA | Enjoy two of San Francisco’s preeminent landmarks up close & personal! 1.5 mi. swim from Alcatraz followed by a 7.0 mi. O/B run across the Golden Gate Bridge. Swim only & relay options available. www.AlcatrazChallenge.us LaneLinesToShoreLines.com Quelle Challenge Roth Roth, Germany | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run challenge-roth.com/en/index.php Waters Edge Triathlon Smith Lake, IA | 500 m swim, 12.4 mi. bike, 3.1 mi. run | watersedgetri.com Graniteman Triathlon St. Cloud, MN | 1/3 mi. swim, 15 mi. bike, 3.1 mi. run | northcrestgym.com/ Ironman 70.3 Rhode Island Providence, RI | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironmanrhodeisland.com Tri ‘N Du Putnam Carmel, NY | .3 mi. swim, 14 mi. bike, 3 mi. run | nytc.org Iron Brothers Super Sprint Triathlon Grand Prairie, TX | 1/4 mi. swim, 11 mi. bike, 2 mi. run | ironheadrp.com Valley Girl Triathlon Liberty Lake, WA | 1/3 mi. swim, 10.5 mi. bike, 3 mi. run | emdesports.com Pewaukee Triathlon Pewaukee, WI | 1/4 mi. swim, 16 mi. bike, 3.1 mi. run | midwestsportsevents.com/ Scenic Mountain Triathlon Richwood, WV | 400 m swim, 15.5 bike, 6 mi. run | richwoodwv.com/triathlon.asp Mighty North Fork Triathlon Long Island, NY | 500 yd. swim, 8 mi. bike, 3.1 mi. run | eventpowerli.com Du Draper Twice - Road Bike Duathlon Oklahoma City, OK | triokc.org Desert Half Iron Triathlon Osoyoos, B.C. | 2k swim, 90k bike, 21k run | outbackevents.ca Ironman Switzerland Zurich, Switzerland | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run In the middle of the lovely town of Zurich. Unique atmosphere with more than 120,000 spectators. ironman.ch Graham Beasley Half Iron Triathlon, Duathlon & Relay Carleton Place, Ontario Canada | 1.9k m swim, 90k bike, 21.1k run 1500 m swim, 40k bike, 10k run Swim/cycle: 1.9k swim, 90k bike Swim/cycle: 1500 m swim, 40k bike | somersault.ca Old Colony YMCA Triathlon Middleboro, MA | 1 mi. swim, 24 mi. bike, 6 mi. run | firm-racing.com Waterloo Tri & Du Waterloo, MI | Tri: 1/2 mi. swim , 16 mi. bike, 5 mi. run. Du: 2 mi. run, 16 mi. bike, 5 mi. run. | http://eliteendeavors.com Pine Bush Triathlon Albany, NY | 325 yd. swim, 11.5 mi. bike,

2009 Nor th AmericAN eveNt Guide

3.25 mi. run | pinebushtriathlon.org City of Philadelphia Woman’s Triathlon Fairmount Park, PA | 500 m swim, 17 mi. bike, 3.1 mi. run DU:2 mi. run, 17 mi. bike, 3.1 mi. run | cgiracing.com Vermont Sun Triathlon # 2 Salisbury, VT | 600 yd. swim, 14 mi. bike, 3.1 mi. run | rushtonsports.com Boulder Peak Triathlon Boulder, CO | 1500 m swim, 26 mi. bike, 6.2 mi. run | 5430sports.com 7/13/09 BMW of Chattanooga Waterfront Triathlon Chattanooga, TN | 1.5k swim, 42k bike, 10k run | team-magic.com Colonial Beach Triathlon Colonial Beach, VA | 1000 m swim, 24.9 mi. bike, 6.2 mi. run ymcafamilyracing.com/ymca/ 7/18/09 Evergreen Lake Triathlon Hudson, IL | Olympic: 1.5k swim,40k bike, 10k run. Sprint: 500 m swim, 40k bike, 5k run. | tri-shark.org Evergreen Lake Triathlon Hudson, IL | USAT Mideast Region Championship (Oly distance) Event also features a “sprinternational” distance - 500 yd. swim, 40k bike, 5k run. | tri-shark.org Tri For Your Cause Aurora, CO | Benefit the nonprofit of your choice! $20 Registration Fee! 500 m Swim 10.5 mi. Bike 3 mi. Run yourcausesports.org ChelanMan Multisport Weekend Chelan, WA | 400 m swim, 13.1 mi. bike, 5k run 800 m swim, 12.8 mi. bike, 3.1 mi. run 1500 m swim, 40k bike, 10k run 1900 m swim, 56 mi. bike, 13.1 mi. run chelanman.com Twin Falls Triathlon Twin Falls, ID | 1500 m swim, 24.9 mi. bike, 6.2 mi. run 1/2 mi. swim, 17.5 mi. bike, 5.25 mi. run | bgcmv.com Twin Falls Triathlon Twin Falls, ID | 1500 m swim, 24.9 mi. bike, 6.2 mi. run. 1/2 mi. swim, 17.5 mi. bike, 5.25 mi. run. | bgcmv.com/main.asp?id=50 Racine Women’s Only Triathlon Racine, WI | Sprint distance spiritofracinetri.com Blue Wave Triathlon Racine, WI | Sprint distance spiritofracinetri.com Eppie’s Great Race Sacramento, CA | 5.82 mi. run, 12.5 mi. bike, 6.35 mi. paddle | thegreatrace.org/ Tiger Tri Colville, WA | .6 mi. swim, 28 mi. bike, 6.55 mi. run | tigertri.com Door County 1/2 Iron & Sprint Triathlon Egg Harbor, WI | Half Iron & Sprint distance A sandy beach, spectacular scenery, classy t-shirts and medals, top notch organization, and a challenging run up the infamous Door County bluff characterize this event. | doorcountytriathlon.com Cabbage Head Duathlon Wiggins, CO | 5k run, 30k bike, 5k run racingunderground.com The Old Man Deschutes Dash Triathlon Bend, OR | Olympic distance triathlon/duathlon Sprint distance triathlon/duathlon Kids splash & Dash freshairsports.com MightMite Triathlon Forest City, AR | 1/3 mi. swim, 13 mi. bike, 3 mi. run “This race was named to the top 50 races in the country, one you don’t 9 4 T R I AT H L E T E

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want to miss”! | s2fevents.com Mini Mossman Kid’s Triathlon Norwalk, CT | Distances determined by age | teammossman.com University of Okoboji Triathlon Okoboji, IA | .6 mi. swim, 18 mi. bike, 5.5 mi. run | threesons.com Life Time Fitness Triathlon Minneapolis, MN | 1500 m swim, 40k bike, 10k run | ltftriathlon.com Musselman Triathlon Geneva, NY | Half:1.2 mi. swim, 56 mi. bike, 13.1 mi. run. Oly:1500 m swim, 24.9 mi. bike, 6.2 mi. run. Sprint:1/4 mi. swim, 15 mi. bike, 3.1 mi. run. Kids:100 yd. swim, 2-3 mi. bike,.25-.5 mi. run. http://musselmantri.com Spirit of Racine Sprint Triathlon Racine, WI | 750 m swim, 12.4 mi. bike, 3 mi. run | hfpracing.com Cornhusker Triathlon and State Games Lincoln, NE | 1000 m swim, 13 mi. bike, 3.1 mi. run | cornhuskerstategames.com Scofield Triathlon Tri and Bi Scofield, UT | 1.75 mi. swim, 37 mi. bike, 10 mi. run 1500 m swim, 24.9 mi. bike, 6.2 mi. run 1/2 mi. swim, 12 mi. bike, 3.2 mi. run Highest elevation Tri in the U.S. | scofieldtriathlon.com 7/19/09 Key Biscayne Tri & Du Trilogy #2 Key Biscayne, FL | Tri-.25 mi. swim, 10 mi. bike, 3.1 mi. run. Du-1 mi. run, 10 mi. bike, 3.1 mi. run | multirace.com Strawberry Fields Triathlon Oxnard, CA | 1/4 mi. swim, 11.5 mi. bike, 3 mi. run | strawberryfieldstri.com/ Strawberry Fields Duathlon Oxnard, CA | 2 mi. run, 11.5 mi. bike, 3 mi. run | strawberryfieldstri.com/ Littleton AppleMan Triathlon Littleton, MA | 1/2 mi. swim, 10 mi. bike, 3 mi. run | firm-racing.com Pittsburgh Triathlon and Adventure Race Pittsburgh, PA | Tri:1500 m swim, 40k bike, 10k run. Adv:2 mi. paddle, 20k bike, 3.2 run. | piranha-sports.com Mossman Triathlon Norwalk, CT | .5 mi. swim, 12.5 mi. bike, 5k run | teammossman.com Town North YMCA Kids Triathlon Dallas, TX | 100 m swim, 2.5 mi. bike, .75 mi. run 200 m swim, 5 mi. bike, 1.5 mi. run | ironheadrp.com Big Sky State Games Triathlon Billings, MT | 800 m swim, 9.9 mi. bike, 3.1 mi. run | bigskygames.org Donner Lake International & Sprint Triathlons Truckee, CA | 1.5 mi. swim, 40k bike, 6.5 mi. run. 1/4 mi. swim, 6 mi. bike, 2 mi. run. | changeofpace.com/ Seafair Sprint Triathlon Seattle, WA | .5 mi. swim, 12 mi. bike, 3.1 mi. run | seafair.com Spirit of Racine Triathlon Racine, WI | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | spiritofracinetri.com Mountain Man Triathlon Flagstaff, AZ | 1.2 mi. swim 56 mi. bike 13.1 mi. run Olympic and Sprint distances mountainmanevents.com/ NTC Lake Louisa Sprint Triathlon # 4 Clermont, FL | 1/4 mi. swim, 7 mi. bike, 1.5 mi. run | usat-ntc.com Ironman 70.3 Vineman Windsor, CA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | vineman.com/ Tipp City Triathlon

MARCH 09

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Tipp City, OH | 4 mi. run, 4 mi. canoe, 18 mi. bike | speedy-feet.com Niagara Triathlon and Duathlon Grimsby, Ontario, Canada | Tri:700 m swim, 25k bike, 7k run Du:2k run, 25k bike, 7k run Kids 1k fun run trisportcanada.com Montauk Lighthouse Sprint Triathlon Montauk, NY | 1/2 mi. swim, 14 mi. bike, 5k run | longislandtricoach.com 28th Annual Tinman Triathlon Honolulu, HI | 800 M Swim 40 Kilom Bike 10 Kilom Run | tinmanhawaii.com 7/25/09 Tri-ing for Children Lannon, WI | 325 m Swim, 7 mi. Bike, 2.5k Run. 750 m Swim, 20K Bike, 5k Run. 1.5k Swim, 40K Bike, 10K Run. triingforchildrens.com/ 1st Annual JR. Top Gun Triathlon St. Petersburg, FL | USAT sanctioned/ shelter #5 Youth Tri distance 7-10 age Group: 100 yd. swim, 3 mi. bike, 1/2 mi. run 11-14 age group: 200 yd. swim, 6 mi. bike, 1 mi. run | escapefromftdesoto.com Race the River Kids Duathlon Coeur d Alene, ID | Distance Determined

By Age | racetheriver.com Chisago Lakes Kids Triathlon Chisago Lakes, WI | Distance determined by age | midwestsportsevents.com/ Lake Pahoja Mini Tri Rock Rapids, IA | 1/2 mi. swim, 17 mi. bike, 3.2 mi. run | allsportcentral.com/ EventInfo.cfm?EventID=19876 Mistletoe State Park Triathlon Appling, GA | 600 m swim, 12.8 mi. bike, 3.1 mi. run | tribluesky.com TCU Kids Triathlon South Bend, IN | Distances determined by age http://sbpark.org/fitness-center/triathlon.htm Paul Bunyan Triathlon Bemidgi, MN | 1/2 mi. swim, 12 mi. bike, 3 mi. run | vacationsports.com Concreteman Triathlon North Springfield, MO | 1000 m swim, 22.5 mi. bike, 5 mi. run | ridgerunnersports.com/ Lions Spudman Triathlon Burley, ID | 1.5k swim, 40k bike, 10k run | burleylions.org/spudman 7/26/09 Mayors Triathlon Omaha, NE | 500 m swim, 15 mi. bike, 3 mi. run | papilliondays.org New Jersey State Triathlon Mercer County Park, NJ | 1.5k swim, 40k bike, 10k run 500 m swim, 11.5 mi. bike, 5k run | cgiracing.com New York City Triathlon New York, NY | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | nyctri.com/ Ironman Lake Placid Lake Placid, NY | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironmanusa.com/ Chisago Half, & Sprint Triathlon Chisago Lakes, MN | 1/4 mi. swim, 20.5 mi. bike, 3.1 mi. run 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | midwestsportsevents.com/ Solana Beach Triathlon San Diego, CA | 1/4 mi. swim, 9 mi. bike, 3 mi. run | kozenterprises.com/ Solana Beach Duathlon San Diego, CA | 1 mi. run, 9 mi. bike, 3 mi. run | kozenterprises.com/ Treasure Island Triathlon San Francisco, CA | 1.5k swim, 40k bike, 10k run | tricalifornia.com/ Tiburon Triathlon Belvedere, CA | 0.5 mi. swim, 9 mi. bike, 2 mi. run | tiburonfire.org

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Race the River Triathlon Coeur d Alene, ID | 1/2 mi. swim, 11 mi. bike, 3.1 mi. run | racetheriver.com Pacific Coast Triathlon Newport Beach, CA | July 26, 09 USATriathlon National Sprint Championship & sole Qualifier for 1st ITU World Sprint Championship www.pacificcoasttriathlon.com octri.com/site3.aspx Crabman Sprint Triathlon South Kingston, RI | 1/4 mi. swim, 12 mi. bike, 3.1 mi. run | trimomprod.com Mike Caudill Memorial Triathlon Richmond, KY | 600 yd. swim, 12 mi. bike, 3 mi. run | mcmtri.com 7/28/09 Border to Border Triathlon Luverne, MN | 4 day, 500 mi. Biking, Running, & canoeing | mnb2b.org 7/31/09 Sandy Beach Triathlon Morris, CT | .5 mi. swim, 10 mi. bike, 3 mi. run | active.com/event_detail. cfm?event_id=1488356 8/1/09 Mountain Triathlon McCall, ID | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | littleskihill.org/plsc_mt_triathlon Tri For Your Cause Boulder, CO | Benefit the nonprofit of your choice! $25 Registration Fee! 750 m Swim 23 mi. Bike 4 mi. Run yourcausesports.org Twin Lakes Half Olympic Triathlon Manson, IA | 750 m swim, 12.4 mi. bike, 3.1 mi. run | twinlakestri.com Ironman 70.3 Steelhead Benton Harbor, MI | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | steelheadtriathlon.com/ Top Gun Triathlon St. Petersburg, FL | 1/4 Mi. Swim/10 Mi. Bike/3.1 Mi. Run. This race always sells out and is limited to the first 750. Additional information for the 9th Annual Top Gun can be found at www.topguntriathlon.com USAT Mebership Required Block Island Triathlon Block Island, RI | 1/4 mi. swim, 12 mi. bike, 4 mi. run | blockislandchamber.com National Capital Triathlon Duathlon & Relays Ottawa, Ontario Canada | 1500 m swim, 40k bike, 10k run 500 m swim, 20k bike, 5k run 200 m swim, 20k bike, 5k run Du: 2k run, 20k bike, 5k run Long: 5k run, 40k bike, 10k run Kayak tri: 4k kayak, 20k bike, 5k run (couples Challenge) somersault.ca Full Vineman Triathlon Windsor, CA | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | vineman.com/ Half Vineman AquaBike Windsor, CA | 1.2 mi. swim, 56 mi. bike vineman.com/ Barb’s Race Triathlon Windsor, CA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | vineman.com/ Fit City Triathlon Memphis, TN | 1/2 mi. swim, 23 mi. bike, 4 mi. trail run. | s2fevents.com Pocatello Triathlon Pocatello, ID | 3.1 mi. run, 12.4 mi. bike, 500 yd. swim | lclark@pocatello.us Whaletown Triathlon Anita, IA | 1k swim, 40k bike, 10k run whaletowntriathlon.com 8/2/09 Sandman Triathlon Santa Cruz, CA | 1/2 mi. swim, 15 mi. bike, 4.2 mi. run | scsla.org

Ripon Medical Center Sprint Triathlon Ripon, WI | Short: 0.5k swim, 15 mi. bike, 5k run Long: 1.5k swim, 24 mi. bike, 10k run http://triathlon.riponmedicalcenter.com Cleveland Triathlon Cleveland, OH | 1.5k swim, 24 mi. bike, 10k run | pacificsportsllc.com/ Indiana Downs Triathlon/Duathlon Shelbyville, IN | Tri:600 m swim, 14 mi. bike, 3 mi. run Du:2 mi. run, 14 mi. bike, 3 mi. run | tuxbro.com/ Wilkes Barre Triathlon Wilkes Barre, PA | 1.5k swim, 40k bike, 10k run | wilkesbarretriathlon.com Greenfield Triathlon Greenfield, MA | Short: .31 mi. swim, 15.2 mi. bike, 3 mi. run. Long: .63 mi. swim, 30.4 mi. bike, 7.2 mi. run. | greenfieldtriathlon.com/ East Fork Triathlon and Duathlon Bethal, OH | Sprint & Olympic distances hfpracing.com Patriot’s Triathlon Bath, PA | 1300 m swim, 41 mi. bike, 7.6 mi. run. 650 M swim, 15 mi. bike, 3 mi. run. | piranha-sports.com Ironman 70.3 Calgary Calgary, Canada | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironmancalgary.com/ Cayuga Lake Triathlon Taughnnock Falls State Park, NY | Intermediate, Short and Youth Race Distances ithacatriathlonclub.org/ Antwerp Ironman 70.3 Beringen, Belgium | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | marcherremansclassic.be Brewhouse Triathlon Duluth, MN | 1/3 mi. swim, 10.3 mi. bike, 2.5 mi. run .8 mi. swim, 20.6 mi. bike, 5 mi. run | rollerskishop.com She Rox Philadelphia Philadelphia, PA | .8k swim, 25k bike, 5k run | sheroxtri.com/site3.aspx 8/8/09 Columbus Duathlon Columbus, NE | Sprint duathlon columbusduathlon.com Aspen High Country Triathlon/Duathlon Aspen, CO | Tri:800 yd. pool swim, 17 mi. bike, 4 mi. run Du:2 mi. run, 17 mi. bike, 4 mi. run | aspenrecreation.com Kids Tri Harder Triathlon Idaho Falls, ID | distance determined by age | Info@PB-Performance.com Sylvania SuperKids Tri/Du Sylvania, OH | Distances determined by age | http://eliteendeavors.com Springbrook Sprint Triathlon Alcoa, TN | 200 yd. swim, 15k bike, 5k run | racedayevents.net Boulder Kids Triathlon Boulder, CO | Distances determined by age | 5430sports.com USAT Youth National Championship Colorado Springs, CO | distances determined by age | usatriathlon.org Riverside Federal Credit Union Summer Sizzler Grand Island, NY | Formula 1: 400 m swim, 17k bike, 4.4k run 400 m swim, 17k bike, 4.4k run Sprint Tri/Relay 400 m swim, 17k bike, 4.4k run DU: 4.4k run, 17k bike, 4.4k run Kids Tri | score-this.com Faces of Courage Sprint Triathlon Land O’ Lakes, FL | Sprint:3.1 mi. run, 10.5 mi. bike, 200 yd. swim Super Sprint:1 mi. run, 4 mi. bike, 100 yd. swim athleteswhocare.org/ Sylvania Super Kid’s Triathlon Sylvania, OH | Distances vary with age eliteendeavors.com

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2009 Nor th AmericAN eveNt Guide

Chile Harvest Triathlon Socorro, NM | 400 m swim, 12.4 mi. bike, 3.1 mi. run | socorro.com/ssr/chile/ Mountain Lakes Triathlon Guntersville, AL | 600 yd. swim, 16.2 mi. bike, 3 mi. run | team-magic.com Lake Samish Triathlon Bellingham, WA | 800 m swim, 14 mi. bike, 3.1 mi. run 400 m swim, 14 mi. bike, 3.1 mi. run Open water swim 3 mi.s http://thegrandcolumbian.com Oshkosh Kids Triathlon Winneconne, WI | Distance determined by age | midwestsportsevents.com/ Greater Cleveland Youth Triathlon Mentor, OH | The Youth Triathlon will be held at Headlands Beach State Park located in Mentor, Ohio. This is a USAT sanctioned event for youth ranging in age from 7 -14. 7 - 10 Age Group 100 yd. swim - 3 mi. bike - 1/2 mi. run 11 - 14 Age Group 200 yd. swim - 6 mi. bike - 1 mi. run Registration available at www.active.com | NCMultisports.com 8/9/09 Greater Cleveland Triathlon Mentor, OH | This is a series of various distance triathlons that will be held at Mentor Headlands State Beach Park. The swim portion will be in Lake Erie. On line

registration is available at www.Active.com NCMultisports.com Central Park Triathlon Central Park, NY | 1/4 mi. swim, 12 mi. bike, 3 mi. run | nytc.org IRP Wool Capital Triathlon San Angelo, TX | USAT MW Regional Championship 1500 m swim, 40k bike, 10k run | ironheadrp.com Oskhosh Olympic Triathlon Winneconne, WI | 1/4 mi. swim, 15 mi. bike, 3.1 mi. run 3/4 mi. swim, 28 mi. bike, 6.2 mi. run | midwestsportsevents.com/ Whiskey Dick Triathlon Ellensburg, WA | 1 mi. swim, 28 mi. bike, 6.2 mi. run | whiskydick.com Wild Cat Sprint Triathlon Lowell, MA | 1/4 mi. swim, 10 mi. bike, 3 mi. run | firm-racing.com The Acworth Women’s Sprint Triathlon Acworth, GA | 400 yd. swim, 13 mi. bike, 3.1 mi. run | gamultisports.com 5430 Long Course Triathlon Boulder, CO | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | 5430sports.com Lake Dunmore Triathlon Salisbury, VT | .9 mi. swim, 28 mi. bike, 6.2 mi. run | rushtonsports.com Sylvania Triathlon & Duathlon

Most XTERRA events consist of a 1K swim, 30K mountain bike and 10K trail run, although minor deviations in those distances are common. Many races also hold an XTERRA Sport race, which consists of half the distance of the regular event. Please visit Xterraplanet. com for specific race details. Athletes score points based on their region or residence, and the top athletes in each region earn an invite to the XTERRA U.S. Championship in Odgen, Utah. The eight regions break down as follows: NORTHEAST (NE): Maine, New Hampshire, Vermont, Rhode Island, Massachusetts, Connecticut, New York MID ATLANTIC (MA): Pennsylvania, New Jersey, Delaware, Maryland, Virginia, West Virginia, Washington, DC SOUTHEAST (SE): Tennessee, North Carolina, South Carolina, Georgia, Alabama, Florida, Puerto Rico, US Virgin Islands.

NORTH CENTRAL (NC): Minnesota, Iowa, Wisconsin, Illinois, Indiana, Michigan, Ohio, Kentucky SOUTH CENTRAL (SC): Kansas, Missouri, Arkansas, Mississippi, Louisiana, Texas, Oklahoma, New Mexico MOUNTAIN (MT): Montana, North Dakota, South Dakota, Nebraska, Colorado, Utah, Wyoming NORTHWEST (NW): Washington, Oregon, Idaho, Alaska SOUTHWEST (SW): California, Nevada, Arizona, Hawaii, Guam, Northern Marianas Islands, Pacific Territories 3/29/09 XTERRA Miami North Miami, FL SE XTERRA REAL Granite Bay, CA W 4/4/09 XTERRA Guam Piti, Guam W 4/18/09

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XTERRA Saipan Saipan, Northern Marianas W 4/25/09 XTERRA Ft. Yargo Winder, GA SE 5/2/09 XTERRA Gator Terra Ruston, LA SW XTERRA West Cup - Lake Las Vegas

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Sylvania, OH | 1.5k swim, 40k bike, 10k run 1/4 mi. swim, 15 mi. bike, 3 mi. run Du: 10k run, 40k bike, 5k run eliteendeavors.com Steelman Sprint Quackertown, PA | 1/2 mi. swim, 12.6 mi. bike, 3.1 mi. run 1500 m swim, 24.9 mi. bike, 6.2 mi. run | lin-mark.com Spirit of Morgantown Triathlon Morgantown, WV | Half-1.2 mi. swim, 56 mi. bike, 13.1 mi. run Oly-1500 m swim, 24.9 mi. bike, 6.2 mi. run 750 m swim, 20k bike, 5k run | spiritofmorgantown.com Green Lake Sprint Triathlon Spicer, MN | Oly - 3/4 mi. swim, 24 mi. bike, 6 mi. run. Sprint - 1/4 mi. swim, 12 mi. bike, 3 mi. run. | greenlaketri.com Sharks Sprint Triathlon Rogers, AR | 800 m swim, 15 mi. bike, 3 mi. run | sharksprinttriathlon.org/ Santa Cruz Sprint Triathlon Santa Cruz, CA | Swim 600 yd.s, bike 12 mi.s, run 5K Scenic Race along the ocean. finishlineproduction.com Folsom Olympic Triathlon Folsom, CA | 1.5k swim, 40k bike, 10k run | usaproductions.org/ Northern Columbia Triathlon Canaan, NY | 1/4 mi. swim, 19.5 mi. bike, 4.5

mi. run | northerncolumbiatriathlon.com/ 8/12/09 HVTC Summer Tri-Series #3 Mt. Tremper, NY | 400 yd. swim, 12 mi. bike, 2 mi. run | hvtc.net 8/14/09 Waupaca Area KIDS Triathlon Waupaca, WI | 4 & under -50ft swim, .6 mi. bike, .15 mi. run. 5 & 6 -50ft swim, .6 mi. bike, .15 mi. run. 7 & 8 -100 ft swim, 1 mi. bike, .15 mi. run. 9 & 10 -200 ft swim, 1 mi. bike, .3 mi. run. waupacaareatriathlon.com 8/15/09 Waupaca Area Triathlon Waupaca, WI | 1/2 mi. swim, 20 mi. bike, 3.1 mi. run 1/4 mi. swim, 7.1 mi. bike, 2 mi. run | waupacaareatriathlon.com Tri For Your Cause Aurora, CO | 750 m swim, 23 mi. bike, 4 mi. run | triforyourcause.com Seeley Lake Challenge Triathlon Seeley Lake, MT | 300 yd. swim, 13.3 mi. bike, 3.3 mi. run seeleylakechamber.com/events.html The Utah Half Iron Provo City, UT | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | yubatriathlon.com/ Kingdom Triathlon

Derby, VT | 500 yd. swim, 13 mi. bike, 5 mi. run | kingdomtriathlon.org Georgia Veterans Duathlon & Triathlon Cordele, GA | 400 yd. swim, 13.6 mi. bike, 5k run | gamultisports.com Lums Pond Youth Triathlon & Fun Run Bear, DE | Tri:100 Yd. Swim, 2.4 Mi. Bike, .4 Mi. Run. Fun Run:.4 Mi. Run. piranha-sports.com Beaver Lake Triathlon Sammamish, WA | .25 mi. swim, 13.8 mi. bike, 4.3 mi. run | beaverlake.org/blt Tri-Arkansas Triathlon Arkadelphia, AR | 1.5k swim, 39k bike, 10k run | dltmultisport.com/ NTC Lake Louisa Sprint Triathlon # 5 Clermont, FL | 1/4 mi. swim, 7 mi. bike, 1.5 mi. run | usat-ntc.com Richard Russell State Park Triathlon Elberton, GA | 1000 m swim, 22 mi. bike, 6.2 mi. run | tribluesky.com The RUSH Triathlon Rexburg, ID | Sprint - 1/2 mi. swim, 13.8 mi. bike, 3.1 mi. run. Olympic 1 mi. swim, 24.8 mi. bike, 6.2 mi. run. rexburg.org Three Rivers Duathlon Three Rivers, MI | 5k run, 40k bike, 10k run | aquamantri.com

Henderson, NV W 5/3/09 XTERRA Uwharrie Uwharrie, NC SE 5/9/09 XTERRA Patanella’s King of the Hill Lebanon, NJ AT 5/10/09 XTERRA Del Valle Livermore, CA W 5/17/09 XTERRA Midwest Cup - Fort Custer Augusta, MI MW XTERRA Dirty Canyon Lakes, TX SW 5/24/09 XTERRA Southeast Cup - Pelham Pelham, AL SE 5/31/09 XTERRA ACE Big Canyon Oak Hill, WV AT XTERRA Smith Lake Fort Bragg, NC SE XTERRA Deuces Wild Show Low, AZ W 6/6/09 XTERRA Eureka Springs Eureka Springs, AR SC XTERRA Four Corners Farmington, NM SC XTERRA Northwest Cup - Coeur d’Alene Athol, ID NW 6/20/09 XTERRA Buffalo Creek Buffalo Creek, CO MT XTERRA Solstice La Grande, OR NW XTERRA Southcentral Cup - Heart of Arkansas Little Rock, AR SC 6/21/09 XTERRA Torn Shirt Brighton, MI MW XTERRA Caloosahatchee Ft Myers, FL SE 6/27/09 XTERRA Tahoe City

Tahoe City, CA W 6/28/09 XTERRA Trimax Mifflinburg, PA AT XTERRA Race at the Rez Essex, VT NE 7/11/09 XTERRA Northeast Cup - Sugarbush Sugarbush, VT NE Quarq XTERRA Iron Creek Spearfish, SD MT 7/12/09 XTERRA EX2 Flintstone, MD AT XTERRA Vashon Island Vashon Island, WA NW XTERRA Lock 4 Blast Gallatin, TN SE 7/18/09 XTERRA Mountain Cup - Beaver Creek Avon, CO MT XTERRA Hammerman Anchorage, AK NW 7/19/09 XTERRA Wild Horse Creek Bozeman, MT MT XTERRA O.N.E. Ravenna, OH MW XTERRA Thompson Lake Poland, ME NE 7/25/09 XTERRA DINO Versailles Versailles, IN MW 8/1/09 XTERRA Indian Peaks Nederland, CO MT 8/2/09 XTERRA Appalachia Indiana, PA AT XTERRA Sky High Grafton, NY NE XTERRA Panther Creek Morristown, TN SE XTERRA Snow Valley

Running Springs, CA W XTERRA Black Diamond Black Diamond, WA NW 8/8/09 XTERRA Mountainman Kaaawa, HI (Oahu) W 8/9/09 XTERRA STOAKED Hanover, NH NE XTERRA Iron Will Jonesboro, AR SC 8/15/09 XTERRA DINO Logansport Logansport, IN MW XTERRA Portland Forest Grove, OR NW 8/16/09 XTERRA M2Xtreme Ellicottville, NY NE XTERRA Camp Eagle Rock Springs, TX SC 8/23/09 XTERRA Charlottesville Charlottesville, VA AT XTERRA Schiff Scout Wading River, NY NE XTERRA Blackhawk Muskegon, MI MW XTERRA Wild Ride McCall, ID NW XTERRA Austin Austin, TX SC 9/6/09 XTERRA Onteora Livingston Manor, NY NE 9/26/09 XTERRA Utah Ogden/Snowbasin, UT XTERRA USA Championship Ogden/Snowbasin, UT 10/25/09 XTERRA World Championship Makena, Maui, HI

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

Atlantic Cup location still pending.

Schedule subject to change. As of 12/16/08.

Info: www.xterraplanet.com or call toll-free to 877-751-8880

Three Rivers Triathlon Three Rivers, MI | Sprint: 300 m swim, 18k bike, 5k run Olympic: 1.5k swim, 40k bike, 10k run | aquamantri.com HiWAAY Huntsville Sprint Triathlon Huntsville, AL | 3 mi. run, bike 6 mi.s, 400 m swim | huntsvilletrackclub.com 8/16/09 Park City Mossman Triathlon Bridgeport, CT | 1.5k swim, 40k bike, 10k run | teammossman.com NY Tri/ Biathlon # 2 Harriman State Park, NY | 1/2 mi. swim, 16 mi. bike, 3 mi. run 3 mi. run, 16 mi. bike, 3 mi. run | nytc.org Pigman Half Iron Distance Triathlon Palo, IA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | pigmantri.com HulaMan Triathlon Hagg Lake, OR | 1.2 mi. swim, 54.7 mi. bike, 13.1 mi. run | http://pmevents.com Wild Dog Triathlon Bristol, RI | .25 mi. swim, 10 mi. bike, 3 mi. run | firm-racing.com Thousand Islands Triathlon Duathlon & Relays Brockville, Ontario | 1500 m swim, 40k bike, 10k run 750 m swim, 20k bike, 5k run 200 m swim, 20k bike, 5k run Du: 2.3k run, 20k bike, 5k run Swim/cycle: 1500 m swim, 40k bike 500 m swim, 20k bike | somersault.ca Tri Indy Indianapolis, IN | 1.5k swim, 40k bike, 10k bike 500 m swim, 20k bike, 5k run Du:2 mi. run, 20k bike, 5k run | tuxbro.com/ Key Biscayne Tri & Du Trilogy #3 Key Biscayne, FL | Tri-.25 mi. swim, 10

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mi. bike, 3.1 mi. run. Du-1 mi. run, 10 mi. bike, 3.1 mi. run. | multirace.com Hillapalooza Triathlon Edmond, OK | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | triokc.org Tuchahoe Tri & Du Beesley Point, NJ | sprint distances citytri.com/ Fall Creek Triathlon Pikeville, TN | 1.5k swim, 40k bike, 10k run Located at Fall Creek Falls State Park racedayevents.net Vermilion Harbour Triathlon & Duathlon Vermilion, OH | Sprint & Olympic distances | hfpracing.com Lums Pond Triathlon Bear, DE | TRI: 1/2 mi. swim, 19.5 mi. bike, 3.1 mi. run DU: 2 mi. run, 19.5 mi. bike, 3.1 mi. run | piranha-sports.com North East Triathlon North East, MD | 1.5k swim, 40k bike, 10k run 750 m swim, 15.5 mi. bike, 3.5 mi. run | cgiracing.com 8/21/09 Timberman Triathlon Festival Bristol, NH | 1/3 mi. swim, 15 mi. bike, 3 mi. run | timbermantri.com 8/22/09 Titanium Man Triathlon ( Junior ) Richland, WA | 200 yd. swim, 4.5 mi. bike, 1 mi. run | 3rrr.org Sandestin Triathlon Sandestin, FL | 1/2 mi. swim, 20 mi. bike, 4 mi. run | sandestin.com Apple Capital Duathlon Wenatchee, WA | Olympic & Sprint Distances www.wenatcheevalleysports.com Tiger Tri

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Republic, MO | 300 yd. swim, 12 mi. bike, 3.1 mi. run | republictigertri.com/ Tri the Wildwoods Triathlon and Duathlon North Wildwood, NJ | Tri:1/4 mi. swim, 10 mi. bike, 3.1 mi. run. Du:2 mi. run, 10 mi. bike, 3.1 mi. run. | delmosports.com/ 8/23/09 Oregon Trout City of Portland Triathlon Portland, OR | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | portlandtri.com/ Boulder Tri Babes Sprint Triathlon Longmont, CO | 1/2 mi. swim, 12.4 mi. bike, 3.1 mi. run (womens only) withoutlimitsproductions.weebly.com/ Apple Capital Triathlon Wenatchee, WA | Sprint & Olympic Distances www.wenatcheevalleysports.com Rockwall Sprint Triathlon Rockwall, TX | 300 yd. pool swim, 14 mi. bike, 2.9 mi. run | ironheadrp.com Iron Girl Columbia Womens Triathlon Columbia, MD | 1000 m swim, 17.5 mi. bike, 3.4 mi. run | tricolumbia.org/ St. Paul Triathlon St. Paul, MN | Sprint & International Distances | vacationsports.com Great Buckeye Challenge Triathlon Springfield, OH | Half, Olympic, Sprint, Mini | hfpracing.com Jackson County Triathlon Jackson, MO | .6 mi. swim, 24 mi. bike, 5 mi. run .3 mi. swim, 11.75 mi. bike, 3 mi. run Du: 1.4 mi. run, 11.75 mi. bike, 3 mi. run | jacksoncountytriathlon.com/ 8/29/09 Canadian Iron Triathlon Duathlon & Relays Ottawa, Ontario Canada | Iron: 3.8k

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swim, 180k bike, 42.2k run Half: 1.9k swim, 90k bike, 21.1k run Sprint: 750 m swim, 30k bike, 5k run Iron Du: 4k run, 180k bike, 42.2k run Half: 2k run, 90k bike, 21.1k run Kayak Tri: 4k kayak, 30k bike, 5k run | somersault.ca McMinnville City Triathlon McMinnville, TN | 350 m swim, 15.25 mi. bike, 3.1 mi. run | team-magic.com Accenture Chicago Triathlon Chicago, IL | 1.5k swim, 40k bike, 10k run 375 m swim, 10k bike, 2.5 mi. run Kids tri: distances determined by age caprievents.com 8/30/09 Imperial Beach Triathlon/Duathlon San Diego, CA | 1/2k swim, 15k bike, 5k run 2k run, 15k bike, 5k run kozenterprises.com/ Seattle Escape From The Rock Triathlon Mercer Island, WA | .5 mi. swim, 12 mi. bike, 2.5 mi. run | envirosports.com/events Luna Bar All Womens Triathlon Granite Bay, CA | 1/2 mi. swim, 16 mi. bike, 3 mi. run | tbfracing.com/ Kennebunk Fire Company Triathlon West Kennebunk, ME | 500 m swim, 16.2 mi. bike, 3 mi. run | wkfiretri.com/ Ironman Canada Penticton, BC, Canada | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironman.ca LifeNets Mandan Triathlon & Mini Sprint Mandan, ND | 1000 m swim, 26 mi. bike, 10k run. 500 m swim, 13.5 mi. bike, 5k run. | lifenets.org/mandantriathlon Steamboat Springs Triathlon Lake Catamount, CO | 3/4 mi. swim, 20

mi. bike, 4mi. run | 5430sports.com Half Vermont Journey Salisbury, VT | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run A gorgeous race venue with first class amenities. Consistently recognized as one of the “must do” half distance triathlons in New England rushtonsports.com Triple V Triathlon Yankton, SD | 1/4 mi. swim, 14 mi. bike, 3.1 mi. run | freewebs.com/triplevtriathlon Lake Las Vegas Triathlon Las Vegas Resort, NV | 500 m swim, 10.6 mi. bike, 5K run. 1500 m swim, 40K bike, 10K run. | sunsetracing.com/ Louisville Ironman Louisville, KY | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironmanlouisville.com/ Breakwater Triathlon Petoskey, MI | 1/2 distance - 1.2 mi. swim, 56 mi. bike, 13.1 mi. run 1/4 distance - .6 mi. swim, 28 mi. bike, 6.2 mi. run elementevents.com/events/17 9/5/09 St. Croix Valley Sprint Triathlon Hudson, WI | 1/3 mi. swim, 10 mi. bike, 4 mi. run | finalstretch.com Niles Triathlon Niles, MI | 1500 m swim, 24.9 mi. bike, 6.2 mi. run 200 m swim, 6.2 mi. bike, 1.5 mi. run | triniles.com Treadman Duathlon Rochester, MN | 3.1 mi. run, 19.9 mi. bike, 3.1 mi. run | treadman.org Canadian Iron 226 Tri/Du Ottawa , ON | Ontario’s only Iron 226 Triathlon & Duathlon successfully incorporates the Half Iron 113 Triathlon & Duathlon, the

Iron 226 & Half Iron 113 SwimCycles, the Sprint Triathlon & Duathlon, the Try A Tri, the Super Sprint Triathlon, a Kayak Triathlon, and the Wylie Ryan Kids’ Surf and Turf.

It is a triathlon and duathlon day like no other! | somersault.ca Tenderfoot Triathlon Salida, CO | 1k pool swim, 40k bike, 10k run | tenderfoottriathlon.com/ Akron Women’s Only Triathlon Akron, OH | Sprint distance hfpracing.com Akron Kid’s Only Triathlon Akron, OH | Distance determined by age hfpracing.com Great IIIini Challenge Triathlon Neoga, IL | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run 1.2 mi. swim, 56 mi. bike, 13.1 mi. run Aquabike full & half iron distances | mattoonbeachtri.com Go Girl Triathlon Eagle Creek Park, IN | 500 m swim, 10 mi. bike, 3 mi. run | tuxbro.com/ Guelph Lake II Guelph Lake, Ontario | 1.5k swim, 40k bike, 10k run | trisportcanada.com Titanium Man Road Bike Triathlon Kennewick, WA | 1.5k swim, 40k bike, 10k run | 3rrr.org Lake of the Pines Triathlon Auburn, CA | .6 mi. swim, 15.2 mi. bike, 3.8 mi. run. .6 mi. swim, 5.1 mi. bike, 3.8 mi. run. 400 m swim, 2.5 mi. bike, 1.4 mi. run. | lop.org/ Tsali Challenge Triathlon Bryson City, NC | 3 mi. paddle, 4.5 mi. trail run, 12 mi. MTB | noc.com 9/6/09

New York City Biathlon Central Park, NY | 2 mi. run, 12 mi. bike, 2 mi. run | nytc.org Callaway Gardens Triathlon Pine Mountain, GA | 1000 m swim, 30k bike, 8k run and 5k run callawaygardens.com Reston Triathlon Reston, VA | 1 mi. swim, 22.3 mi. bike, 6.2 mi. run | restontriathlon.org Ironman United Kingdom Dorset, United Kingdom | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironmanuk.com Midwest Meltdown Triathlon/Duathlon Paola, KS | 1.5k swim, 17.14 mi. bike, 5.77 mi. run .75k swim, 15.53 mi. bike, 2.73 mi. run Du:1.31 run, 15.53 mi. bike, 2.73 mi. run | jacksoncountytriathlon.com/ Portage Lakes Triathlon & Duathlon Akron, OH | Sprint & Olympic distances hfpracing.com Tenderfoot Kids Triathlon Salida, CO | Distances determined by age | tenderfoottriathlon.com/ Ironman Monaco 70.3 Monaco | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | monaco-ironman.com/ St. Croix Valley Triathlon Hudson, WI | 1500 m swim 24.9 mi. bike, 6.2 mi. run | finalstretch.com Richmond Triathlon Richmond, IN | 800 m swim, 16 mi. bike, 3.1 mi. run | rocketshipsports.com 9/10/09 From Couch to Duathlon Splash & Dash Bessemer, AL | 20 minute swim & 30 minute run | Karen@Legacyymca.org 9/12/09

Tri For Your Cause Boulder, CO | Benefit the nonprofit of your choice! $30 Registration Fee! 1000 m Swim 29 mi. Bike 5 mi. Run yourcausesports.org Pumpkinman Triathlon Festival South Berwick, ME | 1/3 mi. swim, 14 mi. bike, 3 mi. run 1.2 mi. swim, 56 mi. bike, 13.1 mi. run Pumpkinman Sprint Triathlon South Berwick, ME | 1/3 mi. swim, 14 mi. bike, 3 mi. run pumpkinmantriathlon.com/index2.htm Yuba Triathlon Levan, UT | Sprint and Olympic Distances yubatriathlon.com/ Beach Blast Triathlon & Duathlon II Mexico Beach, FL | Tri:0.7 mi. swim, 25 mi. bike, 6.2 mi. run Sprint:0.35 mi. swim, 15 mi. bike, 3.1 mi. run Du:3.1 mi. run, 25 mi. bike, 6.2 mi. run Sprint:1.2 mi. run, 15 mi. bike, 3.1 mi. run TheBeachBlast.com Neuse River Sprint Triathlon Pivers Island, Beaufort, NC | 800 m swim, 6 mi. bike, 2.5 mi. run | nicholas.duke. edu/people/students/tcs/events.htm Burrito Union 10-Hour Triathlon Superior, WI | 1/3 mi. swim, 14 mi. bike, 3.1 mi. run and repeat for 10 hours, the most tri’s wins. | burritounion10hourtri.com/ Square Lake Triathlon Stillwater, MN | 1/2 mi. swim, 18 mi. bike, 5 mi. run | vacationsports.com Tugaloo Triathlon Lavonia, GA | 1.5k swim, 42k bike, 10k run | gamultisports.com Lake Geneva Triathlons

Lake Geneva, WI | .2 mi. swim, 17 mi. bike, 1 mi. run .33 mi. swim, 17 mi. bike, 3.1 mi. run .9 mi. swim, 25 mi. bike, 6.2 mi. run | lakegenevasports.com Harvest Moon Long Course Triathlon Aurora, CO | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | racingunderground.com QuakerMan Triathlon Quakertown, PA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. bike 1500 m swim, 24.9 mi. bike, 6.2 mi. run | genesisadventures.com 9/13/09 Prairieman Long Course Triathlon Grand Prairie, TX | 500 m swim, 20k bike, 5k run 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | ironheadrp.com Ironman Wisconsin Madison, WI | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironmanwisconsin.com/ Alcatraz Escape from the Rock Triathlon San Francisco, CA | 1.5 mi. swim, 2.5 mi. run, 13 mi. bike 10k run envirosports.com/events Big Kahuna Triathlon Santa Cruz, CA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | firstwave-events.com The Triathlon at Pacific Grove Lake San Antonio, CA | 1.5k swim, 40k bike, 10k run | tricalifornia.com/ Square Lake Triathlon Stillwater, MN | 1.2 mi. swim, 54 mi. bike, 13 mi. run | vacationsports.com The Nation’s Triathlon Washington, DC | 1.5k swim, 24.9 mi. bike, 10k run | tricolumbia.org/ Delaware Diamondman Traithlon Bear, DE | Half-1.2 mi. swim, 56 mi. bike, 13.1 mi. run. Sprint-.6 mi. swim, 17.5 mi.

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bike, 2 mi. run. | piranha-sports.com FIRMMAN Half Iron Triathlon Narraganset, RI | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | firm-racing.com Cultus Lake Triathlon Cultus Lake, BC Canada | Sprint, International & Relays | outbackevents.ca Mighty Hamptons Long Island, NY | 1.5k swim, 40k bike, 10k run | eventpowerli.com Josh Billings RunAground Lenox, MA | 27 mi. bike, 5 mi. canoe or kayak, 6 mi. run Triathlon through 5 towns in the Berkshires, Mass. | joshbillings.com Ironman 70.3 Muskoka Huntsville, Ontario, Canada | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run ironmanmuskoka.com Patriot Triathlon Rio Rancho, NM | 400 yd. serpentine swim; 25 K bike; 5 K run. Bike & run are HILLY. Weather is usually PERFECT! fitfundamentals.com Pumpkinman Half Distance Triathlon South Berwick, ME | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run pumpkinmantriathlon.com/index2.htm She Rox Charlotte Charlotte, NC | .8k swim, 27k bike, 5k run | sheroxtri.com/site3.aspx Monmouth County Park System Sprint Triathlon Long Branch, NJ | 1/4 mi. swim, 10 mi. bike, 3.1 mi. run monmouthcountyparks.com/ Piqua Triathlon Piqua, OH | 3 mi. canoe, 18 mi. bike, 4 mi. run | speedy-feet.com

MARCH 09

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Westport Kiwanis Minuteman Triathlon Westpor t, CT | .5 mi. swim, 5.5 mi. bike, 2.2 mi. run westportkiwanis.org/triathlon.html 9/16/09 HVTC Summer Tri-Series #4 Mt. Tremper, NY | 400 yd. swim, 12 mi. bike, 2 mi. run | hvtc.net 9/18/09 American Triple-T California Lakeport, CA | 4 triathlons in 3 days, from sprint to 1/2 iron distances americantriplet.com 9/19/09 SavageMan Triathlon Festival Deep Lake, MD | Long:1.2 mi. swim, 55.7 mi. bike, 13.1 mi. run. Short: .93 mi. swim, 23 mi. bike, 6.2 mi. run. savagemantri.org/ American Warrior Triathlon Lyman, SC | 300 m swim, 12.5 mi. bike, 3.1 mi. run | americanwarriortriathlon.com Bad to the Bone Duathlon Union, KY | 3.1 mi. run, 25.3 mi. bike, 3.1 mi. run | badtothebonerace.com/ Redman Triathlon Oklahoma City, OK | AquaBike - 1.2 mi. swim,56 mi. bike. 1.2 mi. swim, 56 mi. bike, 13.1 mi. run. 2.4 mi. swim, 112 mi. bike, 26.2 mi. run. | redmantriathlon.com The Tri2 Remember Triathlon Gainesville, GA | 400 m swim, 15 mi. bike, 5k run | gamultisports.com TDD Triathlon Douglas, MA | 1/4 mi. swim, 11 mi. bike, 3 mi. run | firm-racing.com The Grand Columbian Grand Coulee Dam, WA | Half

iron and Olympic distance http://thegrandcolumbian.com Alabama Coastal & Mini Triathlon Gulf Shores, AL | 1.5k swim, 40k bike, 10k run. Mini: 300 yd. swim, 9 mi. bike, 2 mi. run | team-magic.com Black Diamond Triathlon-Half Enumclaw, WA | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run racecenter.com/pacificcrest Dension Dash Triathlon Denison, TX | 300 m open swim, 15.2 mi. bike, 3 mi. run | ironheadrp.com Lobsterman Triathlon Wellesley, ME | 1.5k swim, 40k bike, 10k run | tri-maine.com/ 9/20/09 Mary M. Gooley Finger Lakes Triathlon Canandaigua, NY | Intermediate Tri/ relay 1.5k swim, 40k bike, 10k run Sprint Tri/relay .75k swim, 22k bike, 5k run http://score-this.com Hammerfest Triathlon Branford, CT | .5 mi. swim, 13.5 mi. bike, 3.9 mi. run | race-productions.com Black Diamond Olympic and Sprint Triathlons Enumclaw , WA | Short: .5 mi. swim, 12 mi. bike, 2.8 mi. run, Long: 1.5k swim, 40k bike, 10k run | racecenter.com/pacificcrest Dousman Duathlon Dousman, WI | 2 mi. run, 20 mi. bike, 2 mi. run | midwestsportsevents.com/ Devil’s Challenge Triathlon Baraboo, WI | .25 mi. swim, 15 mi. bike, 5k run | witriseries.com Ironman 70.3 Cancun Cancun, Mexico | 1.2 mi. swim, 56 mi. bike,

13.1 mi. run | cancunironman.com D.W. Field Triathlon Brockton, MA | 14.5 mi. cycle, 1 mi. canoe, 10k run | dwftriathlon.org/ Marshman Triathlon Downingtown, PA | 1/4 mi. swim, 12.5 mi. bike, 2 mi. run | piranha-sports.com Nutmegman Triathlon Washington, CT | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | endureitmultisports.com/ Oktoberfest Sprint Triathlon Longmont, CO | 1/2 mi. swim, 12.4 mi. bike, 3.1 mi. run withoutlimitsproductions.weebly.com/ Trifitness Fairfield Triathlon Fairfield, CT | 1/4 mi. swim, 10 mi. bike, 3.1 mi. run | trifitness.net 9/26/09 See Jane Tri (Womens Only) Pleasanton, CA | 400 yd. swim, 11 mi. bike, 3 mi. run seejanerun.com/t-See-Jane-Tri.aspx Watauga Lake Triathlon Boone, NC | 1,00 m swim, 35k bike, 8k run | wataugalaketriathlon.com/ 24 Hours of Triathlon Aurora, CO | Suzuki’s Newton 24 & 8 hour triathlon and duathlon races. Short course 0.24 - 11.2 - 2.6 | 24hour-events.com Kokopelli Triathlon St. George, UT | .75k swim, 20k bike, 5k run 1.5k swim, 40k bike, 10k run bbscendurancesports.com 9/26/09 ChesapeakeMan Ultra Triathlon Cambridge, MD | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | tricolumbia.org/ 120% Testosterone-Full Tilt Triathlon

Killroy, WY | 1 mi. class 3 rapids swim, 18 mi. 10% grade bike, 4 mi. beach run, 100 foot tree climb | dirtydogmanracing.com Cliff Bar Team Challenge Triathlon Granite Bay, CA | 3/4 mi. swim, 16 mi. bike, 5 mi. run | tbfracing.com/ Granite Bay Triathlon Granite Bay, A | 3/4 mi. swim, 14 mi. bike, 5 mi. run | tbfracing.com/ ChesapeakeMan Ultra Triathlon Cambridge, MD | 2.4 mi. swim 112 mi. bike 26.2 mi. run Produced and directed by the Columbia Triathlon Association.

This will be the full and true test of both your physical and mental toughness. tricolumbia.org ITPMAN Triathlon Darien, CT | .5 swim, 15 mi. bike, 5 mi. run | nytc.org 9/27/09 Naylor’s Beach Olympic Triathlon Warsaw, VA | 1.5k river swim, 40k bike, 10k run | richmondmultisports.com Purdue Triathlon West Lafayette, IN | 1.5k swim, 40k bike, 10k run | http://triclub.purdue.org Cleburne’s Ironhorse Sprint Tri Cleburne, TX | 300 m pool swim, 14.75 mi. bike, 5k run | ironheadrp.com Nathan Tempe Triathlon Tempe, AZ | Oly: 1500 m swim, 24 mi. bike, 10k run. Sprint: 750 m swim, 12 mi. bike, 5k run. | redrocktriathlon.com/ Las Vegas Triathlon Las Vegas, NV | 1500 m swim, 24.9 mi. bike, 6.2 mi. run | mountainmanevents.com/ Kirkland Triathlon & Duathlon Kirkland, WA | Tri:.5 mi. swim, 12 mi. bike,

3.1 mi. run Du:3.1 mi. run, 10 mi. bike, 3.1 mi. run | racecenter.com/pacificcrest Westchester Triathlon Rye, NY | 1.5k swim, 40k bike, 10k run westchestertriathlon.com Atomic Man Half Iron Triathlon Vonore, TN | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | racedayevents.net Toyota Challenge Triathlon Mt. Sterling, OH | Half, Olympic, Sprint and Mini | hfpracing.com O.C. Triathlon Mission Viejo, CA | Olympic Distance Triathlon: 1.5K swim, 40K bike, 10K run From Mission Viejo Lake, into Santiago Canyon with run in Mission Viejo, CA. Great course! | octri.com/site3.aspx Susan Bradley Cox Tri for Sight Triathlon/ Duathlon Lexington, KY | Tri: 800 m swim, 18 mi. bike, 4 mi. run Du: 2 mi. run, 18 mi. bike, 2 mi. run | triforsight.com Meat Pie Triathlon Natchitoches, LA | 1/2 mi. swim, 20 mi. bike, 3.1 mi. run | runwild.us Lake Carroll Triathlon Lake Carroll, IL | 1.5k swim, 40k bike, 10k run 750 m swim, 12.4 mi. bike, 3.1 mi. run | lakecarrolltriathlon.com Mountain Home Paddle Triathlon & Relay Vancouver, WA | Long:Paddle 6.2 mi.s, 24.9 mi. bike, 6.2 mi. run Short:Paddle 3.1 mi.s, 12 mi. bike, 3.1 mi. run maunahale.org Peregrine Charities Triathlon Waterloo, IA | 1 mi. swim, 22 mi. bike, 6 mi. run | peregrinecharities.org/tri 10/3/09

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

Monmouth Park Timberbrook Triathlon Howell, NJ | 3 mi. run, 2 mi. canoe/kayak, 5 mi. MTB | monmouthcountyparks.com/ Mightyman Sprint Montauk, NY | 500 m swim, 17k bike, 5k run | eventpowerli.com Kickapoo Reserve Dam Challenge La Farge, WI | 7 mi. canoe, 14 mi. bike, 3 mi. trial run Beautiful, challenging, rugged course in the Driftless region of SW Wisconsin. Paddle the Kickapoo River, bike the rural countryside and run the trails of the Kickapoo Reserve during peak Fall color. Spaghetti dinner, door prizes, awards. http://kvr.state.wi.us/ 10/4/09 Heber Springs Triathlon Heber Springs, AR | 500 yd. swim, 13 mi. bike, 3.2 mi. run | dltmultisport.com/ Mission Bay Triathlon San Diego, CA | 500 m swim, 15k bike, 5k run | kozenterprises.com/ Benbrook Women’s Triathlon Grand Prairie, TX | 300 yd. swim, 13.8 mi.s bike, 3.1 mi. run | ironheadrp.com Central Park Biathlon Central Park, NY | 2 mi. run, 12 mi. bike, 2 mi. run | nytc.org Mightyman 1/2 Montauk, NY | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | eventpowerli.com Bassman Half-Distance Triathlon Bass River, NJ | 1.2 mi. swim, 58 mi. bike, 13.1 mi. run | citytri.com/ Brierman Triathlon Boonsboro, MD | Half Lite 50 - .85 mi. swim, 40 mi. bike, 9.3 mi. run. Sprint .85 mi. swim, 21 mi. bike, 4.9 mi. run.

piranha-sports.com Emerald Pointe Triathlon Lake Lanier Island, GA | 400 yd. swim, 13 mi. bike, 3.1 mi. run | gamultisports.com Fit City Dash - n - Splash Memphis, TN | Short - 2 mi. run, 150 yd. swim Long - 4 mi. run, 300 yd. swim s2fevents.com 10/9/09 NTC Lake Louisa Sprint Triathlon #6 Clermont, FL | 1/4 mi. swim, 7 mi. bike, 1.5 mi. run | usat-ntc.com 10/10/09 PBR Off Road Triathlon Tempe, AZ | 750 m swim, 10 mi. bike, 5k run. | redrocktriathlon.com/ Fall Colours Duathlon Ottawa, Ontario Canada | Short & relay: 2.5k run, 19.2k bike, 2.5k run Long & relay: 2.5k run, 38.4k bike, 5k run somersault.ca North Branch Triathlon Wyalusing, PA | 4 mi. run, 5 mi. paddle, 12 mi. bike | wyalusing.net/triathlon/index.shtml Ironman World Championship Kailua-Kona, HI | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run ironman.com/worldchampionship 10/11/09 SuperKid Triathlon Santa Cruz, CA | Age appropriate distances for all kids ages 15 and under.

7- 15 USAT Youth Race. 6 and Under fun race. | finishlineproduction.com American Zofingen Ultra Duathlon New Paltz, NY | Long:5 mi. run, 84 mi. bike, 15 mi. run. Short:5 mi. run, 29 mi. bike, 5 mi. run. americanzofingen.racesonline.com/

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Cape Henlopen Triathlon & Duathlon Lewes, DE | TRI: 1/4 mi. swim, 14 mi. bike, 3.1 mi. run. DU: 1.5 mi. run, 14 mi. bike, 3.1 mi. run | piranha-sports.com Golden State Triathlon Granite Bay, CA | 1/2 mi. swim, 15 mi. bike, 3 mi. run | tbfracing.com/ Richmond Sprint Triathlon Midlothian, VA | 400 m pool swim, 20k bike, 5k run | richmondmultisports.com 10/16/09 Longhorn Triathlon Festival Austin, TX | Half iron & sprint, kids events timbermantri.com 10/17/09 Xtreme Kittty (Chasing the Rat Triathlon Series # 7 Hungry sharks Cove, MS | 20 mi. beach run, 40 mi. beach MTB, 5 mi. swim.

(Warning:Leave your skirt at home, we will race in any conditions, be ready) dirtydogmanracing.com Fall Classic Duathlon Oklahoma City, OK | 2 mi. run, 14 mi. bike, 2 mi. run | triokc.org Chilli Challenge Washingtonville, PA | 20 mi. bike, 2 mi. paddle, 5.2 mi. run | chillichallenge.com 10/18/09 Race the Troops Triathlon Pembroke Pines, FL | .25 mi. swim, 10 mi. bike, 2.5 mi. run | multirace.com Carl Hart Fall Duathlon Islip, NY | 2 mi. run, 10.5 mi. bike, 2 mi. run | eventpowerli.com Atomic Duathlon Lenoir City, TN | 5k run, 30k bike, 5k run racedayevents.net

PumpkinMan Triathlon Boulder City, NV | .75k swim, 20k bike, 5k run 1.5k swim, 40k bike, 10k run 1.2 mi. swim, 56 mi. bike, 13.1 mi. run USAT Halfmax National Championship bbscendurancesports.com 10/21/09 Long Distance Triathlon World Championship (ITU) Perth, Australia | triathlon.org 10/24/09 Suncoast Triathlon St. Petersburg, FL | 1/3 Mi. Swim/10 Mi. Bike/3.1 Mi. Run. This race is held at the historic Ft. DeSoto Park and is always a sell out. Limited to the first 650. Registration is available at www.suncoasttri.com USAT Membership Required Suncoast Triathlon St. Petersburg, FL | 1/3 mi. swim, 10 mi. bike, 3.1 mi. run Race is held at the historic Ft. DeSoto Park and is always a sell out. | suncoasttri.com 10/25/09 Mountain Man Biathlon Morristown, NJ | 2 mi. run, 11 mi. MTB, 2 mi. run | mountainman.org Halloween Wrentham Duathlon Wrentham, MA | 3 mi. run, 11 mi. bike, 2 mi. run | firm-racing.com Tinfoilman Triathlon Tucson, AZ | 825 yd. swim, 12 mi. bike, 3 mi. run | tritucson.com Soma Triathlon Half Iron Distance Tempe, AZ | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | redrocktriathlon.com/ 11/7/09 Beach2Battleship Full & Half

Wilmington, NC | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run. 1.2 mi. swim, 56 mi. bike, 13.1 mi. run. | setupevents.com/ 11/8/09 Catalina Island Triathlon Catalina Island, CA | 1/2 mi., 15k bike, 3 mi. run | pacificsportsllc.com/ Silverman Las Vegas, NV | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | silvermannv.com Miami Man 1/2 Iron Triathlon Riviera Beach, FL | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | multirace.com Miami Man International Triathlon Miami, FL | .6 mi. swim, 22 mi. bike, 6.6 mi. run | multirace.com 11/14/09 Ironman World Championship 70.3 Clearwater, FL | 1.2 mi. swim, 56 mi. bike, 13.1 mi. run | http://ironman. com/worldchampionship70.3 11/22/09 Ironman Arizona Tempe, AZ | 2.4 mi. swim, 112 mi. bike, 26.2 mi. run | ironmanarizona.com 11/26/09 Southwest Valley Triathlon/Duathlon Phoenix, AZ | Tri: 400 m swim, 12 mi. bike, 2 mi. run Du: 1 mi. run, 24 mi. bike, 6 mi. run Youth: Distance determined by age | trifamilyracing.com 12/15/09 The Pipeline Challenge North Shore, HI | 1.1 mi. swim (Through the pipe, Max waves 20 feet)30 mi. bike to K bay and back, 7 mi. beach run. “Warning the swim is without a wetsuit” and not for the meek. | dirtydogmanracing.com

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where’s your race?

Since its inception in 2006, the

Ironman 70.3 Series has become the fastest growing triathlon

series in the world. There are now 33 qualifying events that culminate each November at the Foster Grant Ironman World Championship 70.3 in Clearwater, Florida.

2009 EVENTS

DATE

2009 EVENTS

DATE

Spec-Savers Ironman 70.3 South Africa Cristal Ironman 70.3 Pucon Snap Ironman 70.3 Geelong Aviva Ironman 70.3 Singapore Ironman 70.3 California Ochsner Ironman 70.3 New Orleans CLSA Ironman 70.3 China Ironman 70.3 St. Croix Ironman 70.3 Florida Ironman 70.3 Austria Ironman 70.3 Hawaii Ironman 70.3 Switzerland Ironman 70.3 Boise Ironman 70.3 Eagleman Ironman 70.3 Kansas Ironman 70.3 U.K. Ironman 70.3 Buffalo Springs Lake

Jan. 18 Jan. 18 Feb. 8 March 22 April 4 April 5 April 19 May 3 May 17 May 24 May 30 June 7 June 13 June 14 June 14 June 14 June 28

Amica Ironman 70.3 Rhode Island Ironman 70.3 Vineman Whirlpool Ironman 70.3 Steelhead Ironman 70.3 Antwerp Ironman 70.3 Calgary Ironman 70.3 Germany Ironman 70.3 Lake Stevens Ironman 70.3 Philippines Ironman 70.3 Putrajaya Ironman 70.3 Timberman Ironman 70.3 Monaco Subaru Ironman 70.3 Muskoka Ironman 70.3 Brazil Ironman 70.3 Cancun Ironman 70.3 Augusta Longhorn Ironman 70.3 Austin Foster Grant Ironman World Championship 70.3

July 12 July 19 Aug. 1 Aug. 2 Aug. 2 Aug. 16 Aug. 16 Aug. 23 Aug. 23 Aug. 23 Sept. 6 Sept. 13 Sept. 13 Sept. 20 Sept. 27 Oct. 18 Nov. 14

REGISTER TODAY AT IRONMAN.COM Ironman®, M-Dot® and 70.3® are registered trademarks of World Triathlon Corporation

ONE OF A KIND R ACES For going green or the best swag, these 10 races stand out from the rest.

By Nan Kappeler Each triathlon is different from the rest, but some triathlons are special. A select few events have rare features that set them apart from others. Whether it’s by training exceptional volunteers or a serving a cut-above post-race feast, some race director go the extra mile to ensure a wonderful experience for all.

We are honoring those races around the country that most

BEST GREEN/ECO-FRIENDLY RACE

inspire us in our first “Best of Triathlon Guide.” But we didn’t want to just give you our opinion. Even though we did have some input in the final results, our winners were selected through feedback from a variety of sources, ranging from surveys given to triathlon teams, suggestions from multisport shops and comments from professional and amateur athletes. And the winners are …

BEST BANG FOR YOUR BUCK GREAT FLORIDIAN CLERMONT, FLA.

Jerry Downs

Race Director: Fred Summer Date: Oct. 24, 2009 Greatfloridian.com If you’re looking to maximize your race dollars, the Great Floridian Ironman, at a price of $195 (early registration), is our top choice. But even though the price seems unbelievably low compared to the usual $500 price tag for the 140.6-mile race, no expense is spared.

Race director Fred Summer says the goal is for athletes to “experience” the race, therefore, he tries to be as accommodating as possible (e.g. allowing athletes to check in as late as 8 p.m. the night before the race). All participants receive a T-shirt, water bottle, pre-race pasta dinner and breakfast. Finishers receive another shirt and a medal.

The race takes place each October in the Orlando, Fla., area, after the tourism season, allowing racers to take advantage of off-season hotel rates that are often as low as $50 per night.

MARIN COUNTY TRIATHLON SAN RAFAEL, CALIF.

BEST SCENERY LOBSTERMAN TRIATHLON FREEPORT, MAINE

Race Director: Mark Liebert Date: Nov. 1, 2009 Marintriathlon.com While many triathlons have made great strides to reduce their waste and become more sustainable by sending less trash to the local landfill, the Marin County Triathlon wins our green award for sending only 40 pounds of its total waste to the local landfill after the race—40 pounds!

Every aspect of the Olympic-distance race took the health of the environment into consideration. Race-day operations for the 500 athletes were powered with solar energy. Peanut oil fueled the generator. Bio-diesel shuttles provided transportation to the race for athletes and spectators.

Post-race food was brought in from local sources and included organic burritos wrapped in wax paper (which is compostable) and recycled aluminum foil. Local farms provided apples, grapes and pears. Biodegradable plastic water bottles were available at the bike turnaround, and stainless steel, clean canteen water bottles were available at the finish. Finish medals were made from recycled bike parts, and trophy sculptures were made from old bike parts and running shoes.

Race Director: Will Thomas Date: Sept. 19, 2009 Tri-maine.com The Lobsterman triathlon takes place in the historic town of Freeport, Maine, located on a peninsula surrounded by the Atlantic Ocean. While this charming town is better known as the home of retailer L.L. Bean, the course offers participants a chance to swim, bike and run through sheer natural splendor.

The deep-water start begins in crystal-clear blue water, facing the Casco Bay Islands with numerous colorful lobster marker buoys visible in the distance. The islands protect the swim start from most waves, and water visibility is usually 15 to 20 feet. The transition area is located on a grassy knoll surrounded by gigantic pine trees.

Rolling back-country roads carry cyclists and runners through a historic village, a community of New England colonial homes and sprawling saltwater farms. Other local scenery along the route includes a yacht club, forests, craggy rock formations and white wooden churches surrounded by picket fences. The inspiring beauty of this course is guaranteed to push every athlete through the finish.

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BEST SWAG BAG

BEST RACE SUPPORT EAGLEMAN 70.3 CAMBRIDGE, MD. Race Director: Robert Vigorito, Tri-Columbia Date: June 14, 2009 Tricolumbia.org Residents of this picturesque Maryland town, located 90 miles east of our nation’s Capitol, come out in full-force every June to support this half-Ironman race. Last year, approximately 1,000 volunteers from the community, non-profit groups, Team in Training and athletes’ families helped out at the event. More than 50 local families provided home stays for professional and amateur athletes.

From the registration table to the finish line, support from the community is everywhere. Last year, 18 boats, along with several dozen kayakers and wave-runners, lined the swim course on the sometimesunpredictable Choptank River, while the Coast Guard monitored passing boat traffic.

Last year on the bike course, seven aid stations were manned with 20 to 30 people from the local YMCA, girls clubs and fire services, passing out cups of water to the competitors. Run-course volunteers distributed more than 25,000 pounds of ice and offered unbridled encouragement at their posts until the last runner finished.

Post-race support included two misting tents and an abundance of medical personnel.

Jayne Furman

ONE OF A KIND R ACES

Chris Phillips

BEST TRIATHLON FESTIVAL

SILVERMAN TRIATHLON HENDERSON, NEV. Race Director: Frank Lowery Date: Nov. 8, 2009 Silvermannv.com Everybody loves swag, and nobody does it better than the Silverman, held in Henderson, Nev., just 30 minutes away from the Las Vegas strip. The goodies vary, but 2008’s participants in the half- and full-Iron-distance races received a custom Silverman logo backpack, a Silverman water bottle, plus two more embossed with sponsors’ names, a custom towel, a running belt, a Silverman visor, a custom beanie hat and an assortment of energy products.

Past swag for this challenging race, which includes 10,000 feet of climbing through Fort Meade in the long-distance bike (half of that for the half, obviously), included custom fleece blankets and hot/cold packs filled with rice, all handmade by the race director’s sister. The 2009 race promises to be even better, with special fifth anniversary swag.

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WILDFLOWER TRIATHLON FESTIVAL LAKE SAN ANTONIO, CALIF. Race Director: Terry Davis Date: May 1-3, 2009 Tricalifornia.com One of largest races in the world, the Wildflower Triathlon takes place at Lake San Antonio. Nestled in the hills of Monterey County, Calif., the Thursday through Sunday list of activities includes half-iron and Olympic-distance races along with a sprint mountain bike race.

With only a handful of hotels in the immediate area, most athletes choose to camp, making all activities within walking distance. Once the swim finishes, the boat dock opens to free swimming. Dozens of dogs also gather at the dock to practice their open-water entries.

A schedule of clinics and presentations features pre-race talks by professional athletes such as Scott Tinley, Chris McCormack and Samantha McGlone. Notable companies and product manufacturers provide pre-race clinics on swimming, transitions and technique. There’s also a children’s stage featuring entertainment, an array of food vendors and more than 100 vendors selling various products.

&

ONE OF A KIND R ACES

MUSSELMAN TRIATHLON GENEVA, N.Y. Race Director: Jeff Henderson Date: July 18-19, 2009 Musselmantri.com This weekend-long event takes place every summer in upstate New York. The entire event is designed with every member of the family in mind, offering accommodations for families at a reasonable cost. The Athletes Village—dormitories and townhouses at nearby Hobart and Smith College—are set aside for athletes and their families. The units include kitchens, laundry facilities and workout rooms for $35 per night.

The sprint race takes place on Saturday and the half-Ironman on Sunday, allowing one parent to compete each day. The MusselKids race takes place toward the end of the half-distance race and is scheduled to finish just before the awards ceremony, so both parents and kids can attend the ceremony. A large splash park is also located about 100 yards from the finish line.

During down-time (if that’s possible), families can visit the Waterloo mall, camp and hike in the Finger Lakes State Forest or wander the Seneca Lake Wine Trail. Another theme park is located one hour away.

Race Director: Mark Salvetti Date: May 3, 2009 Crawfishman.net In typical Louisiana style, the Crawfishman offers race participants, volunteers and families a down-home southern feast after the Olympicdistance race. This past year’s food included red beans, rice, pull-pork sandwiches, frozen margaritas, beer and cookies. Race director Mark Salvetti says that the cookies they serve are a serious matter for the sponsor, who issues a somewhat “scientific” report each year about the top choice. The menu changes each year and has included crawfish stew in the past.

Conceived in 1983, the post-race feast takes place on private land by a nearby lake. Many people stay through the day to relax and enjoy the food, music and volleyball.

BEST DESTINATION RACE

BEST EXPO CHICAGO TRIATHLON CHICAGO

ESCAPE TO BERMUDA TRIATHLON BERMUDA

Race Director: Trudy Wakeman Date: Aug. 30, 2009 Chicagotriathlon.com With more than 150 vendors and 200 booths, the Chicago triathlon expo provides an array of multisport gear and equipment for every taste.

Over 20,000 people attend the two-day expo. Last year, participants were able to browse through racks of clothing, wetsuits and shoes, as well as check out bikes and cars, taste veggie drinks, get health screenings, meet professional athletes and attend course talks throughout the day. Hunter Kemper and Andy Potts have been there in past years for autograph signings.

Packet pick-up takes place at the expo, requiring all athletes participating in the Olympic- and sprint-distance races to attend.

While many triathlons don’t require athletes to attend the expo, event organizers purposefully direct athletes from registration in one hall to another hall where they receive their T-shirt and goody bag, allowing athletes to mingle and adding excitement to the event.

Race Director: Neil de Ste Croix November 2009 (date TBD) Escapetobermudatriathlon.com If you are looking for a paradise vacation with delightful weather, warm, turquoise water and scenic views coupled with a highly technical course, the Escape to Bermuda may be your ideal destination.

Don’t count on the Olympic-distance course being quite as easygoing as the lifestyle on this sub-tropical island. Competition is tough, with a star-studded pro field that has included Chris McCormack, Matt Reed, Sarah Groff and Becky Lavelle. A high-speed ferry delivers athletes to the swim start at the west end of the island. The 24-mile bike takes riders through the entire span of the country followed by a brutally hilly six-mile run through the historic town center in the island’s capitol of Hamilton.

This destination race vacation isn’t cheap, but Bermuda offers an array of luxury hotels and an abundance of pools, spas, water sports and island tours to help you escape from the stresses of everyday life.

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Jan Regan

BEST POST-RACE FEAST CRAWFISHMAN TRIATHLON COVINGTON, LA.

Rich Cruse

BEST FAMILY-FRIENDLY RACE

What’s Up with Those Socks?

We all agree compression socks don’t look cool, but do they really work?

By Nan Kappeler Photos by John Segesta/johnsegesta.com 1 0 8 T R I AT H L E T E

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0LC )?JD Enter the Mightyman for these reasons and more:

5.

1. Inside Tri picked as a Must Do event along side Escape from Alcatraz and Kona.

2. Race site and restaurants all within walking distance of townâ&#x20AC;&#x2122;s hotels.

3. Less than 3 hours from all NY airports and NYC by train or car.

4. Circle the historic Montauk Lighthouse commissioned by George Washington.

5. Triathlete Magazine rated Montauk as a â&#x20AC;&#x153;triathlon townâ&#x20AC;?.

3CEGQRCP ?R CTCLRNMUCPJG AMK RMB?W

What’s Up with Those Socks?

N

obody really knows for sure the exact moment triathlon evolved from a race of toned, near-naked bodies to that of over-covered, fit physiques running to the finish line. But this year’s display of athletes outfitted in white knee-high socks and thigh-length shorts at the Hawaii Ironman World Championships may prove that the emergence of compression clothing is more than a mere craze. After all, just five years ago, packs of men could be seen running through Kona in a Day-Glo Speedo slings and women opted for little more than a two-piece Lycra bikini.

The growing presence of compression garments on the triathlon circuit is the newest technology breakthrough in clothing. As industry leaders such as 2XU, Zoot, Skins, CEP, CWX and Louis Garneau compete to provide the ideal garment, both in performance and fashion, athletes are suddenly accepting the idea that results and recovery take precedence over appearance. Not that triathletes looked cool in 1986 either.

“I’ve been screaming compression for years. I’m tired of people racing in Speedos and complaining they are sore,” says Andrew Block, owner of Beaker Concepts, a company that has been making socks 1 1 0 T R I AT H L E T E

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for the past decade. “They say they have full range of motion. Yes, if you are naked, you do.”

By all accounts, triathletes are trading in their barely-there wear for compression attire. Zoot Sports reports 415 racers in the 2008 Ironman championship wore a compression garment this year, compared with just over 100 last year and only 22 in 2006. Aussies Emma Snowsill and Luke Bell along with American Matt Reed are just a few of the many professional athletes endorsing the performance and recovery benefits of the form-fitting Spandex clothing from 2XU, Zoot Sports and CEP respectively.

“The perception about compression socks being nerdy will endure only until someone sees the winner of a triathlon come through the finish line [wearing them],” says Jon Graff, a marketing representative for Skins. “The feedback from athletes has been, ‘If they are doing it, so will I.’” Not everyone is jumping on the compression bandwagon just yet, however. Murphy Reinschreiber of PCH Sports, who represents athletes such as Terrenzo Bozzone and Sam McGlone, has his reservations. “Compression has its place as a recovery and travel tool,” he

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What’s Up with Those Socks?

says. “The issue is whether there is any proof that compression does anything—except make you look stupid—on a race course.”

Good Vibrations A 2003 report from the Journal of Sports Sciences is one of many studies backing up what the athletes and clothing manufacturers have been saying: Tight, elastic garments can help our performance, but in an indirect way. Unlike a wetsuit that provides buoyancy during the swim, resulting in an immediate time savings, compression wear is more like setting aside savings in the bank by allowing athletes to train harder with fewer injuries.

Explains Graff, “Compression garments have been the most misunderstood. The challenge has been getting triathletes to understand that compression helps their circulation and increases the flow of oxygenated blood to the muscles and tissues. Recovery is the name of the game.”

Keeping blood moving through the body becomes especially important in longer races and training sessions, and even during travel and relaxation, when the build-up of fluids and the pooling 1 1 2 T R I AT H L E T E

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of blood can occur in the extremities, particularly our hands and feet. More blood flowing through the body provides oxygen to the heart and other vital areas such as the brain, resulting in reduced swelling, more energy and increased alertness. The apparel also has a noticeable slimming effect on the body.

Compression garments may also reduce vibration and movement of the muscles during running and cycling, which takes energy and can result in injuries. Increased pressure, known as graduated pressure, is often added to socks and shirts at the ankles and forearms to help push blood back to the heart.

“We’ve seen a transition from Speedos to long-legged tights for a reason,” says Richard Verney, owner of Sports Multiplied, who also works on marketing and product development for 2XU. “There is a clear understanding that we need to protect the muscles.”

Accepting Compression Compression garments have actually been around since the 1940s in the form of pantyhose. “Women immediately loved the look and feel of the material. Forty years later, the material has become the

foundation of sports apparel,” says Chris Bohannon, MS, an exercise physiologist for Zoot Sports in Vista, Calif.

However, the idea of athletes using compression didn’t come about until the 1970s, when several athletes noticed the healing effects of compression garments on injuries and began wearing women’s pantyhose in competition—no joke. Basketball players wore compression sleeves on their shooting arms, cyclists were rumored to be wearing pantyhose to keep their legs fresh and the ace bandage was a readily accepted treatment for injured athletes.

In the mid-1990s, DuPont introduced Power Lycra, a more technical compression garment designed for athletes. A published study by Bohannon for Zoot Sports notes that the fabric, which consists of 30 percent Lycra, became “certified” for muscle support, reducing muscle soreness in athletes.

“It’s not a new concept,” explains Bohannon. “What has been created more recently is a higher-performance sport garment. We’ve gone from compressive to compression garments. We are now able to use unique fabrics with high compression ratings that do not impede movement.”

Although the features vary by manufacturer, many of today’s garments provide temperature regulation, sun protection, moisture management and increased breathability. High-tech logos, stylish zippers, colorful stitching and accents have helped bring a fashion sense to the not-so-fashionable apparel.

Recovery or Race?

TA3-Triathlete-2009-QTRpg3.pdf 1

12/19/08

Michael Potter, a U.S. product manager for CEP Sports, says that wearing compression garments during any aspect of training and competition can be beneficial—for long and short distances, warm-up, traveling and recovery.

“Compression is so new that many people don’t know how to 11:43:18 AM use it,” says Potter. “Some people like to recover in the socks, while others sleep and travel in them. Others don’t like to race in the socks because of how they look. It all depends on the person.”

Jeff Keil, who finished as the fifth age-grouper at Kona in October, believes that wearing long compression tights for recovery is the best thing anyone can do for his or her training. He also wears a compression top after swimming workouts to reduce soreness in his shoulders. “Imagine if you were able to train harder the past few months,” says Keil, who resides in Boulder, Colo. “If you can recover faster, you will yield better race-day results.”

When it comes to racing, the distance may determine the amount of compression needed. Putting on a calf sleeve may be less time consuming in transition and thus work best in a shorter race. In races lasting more than three hours, compression plays a larger role in maintaining blood flow back to the heart.

Regardless of the distance, many, including elite coach Cliff English, still believe compression gear has no place on a race course. “For a hot and humid race, like Kona, I think [compression] is a terrible idea,” English says. “I can’t see how it would let sweat evaporate from the skin. It has to have negative effects.”

Interest Soars After watching the European athletes at the 2006 Hawaii Ironman wearing compression socks, Cameron Collins, owner of TriBuys in Irvine, Calif., went home and tried to find vendors who sold the socks. This year, such apparel occupies an entire section in his store and has become one of the store’s top 10 sellers.

“We can’t keep them in stock,” says Collins. “There’s not a day that we don’t ship compression something.”

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What’s Up With those socks?

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At first, Julia Juliason, a 43-year-old age-group triathlete and physical therapist from Aliso Viejo, Calif., thought compression gear was just a fad, but after wearing tights for training runs this past year, she now claims the garment is essential for keeping her legs “fresh.”

The calf compression provides support during her longer runs, particularly after having surgery to repair a torn Achilles tendon.

“You don’t run a mile faster with the tights on,” she explains.

“What you get is a better recovery. Your legs feel better when they are supported.”

After reading about the benefits of compression garments, age-grouper Al Gaspari, a commercial airline pilot from Foothill Ranch, Calif., started doing research on how such a garment could enhance his performance. He purchased recovery socks to wear to work, where he usually flies five- to six-hour routes, and he plans to wear a pair of calf guards at his next Ironman race. “It made sense,” he states. “I never had a problem with my circulation, but why wait until you have a problem?”

While not every athlete may be ready to sport white knee-high socks and thigh-length shorts, some may find they actually enjoy the feeling of fresher legs and a quicker recovery.

Block says, “Last year in Hawaii, the Europeans weren’t afraid of the look, and it paid off for them.”

Just don’t wear compression socks and a Speedo at the same time.

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

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TRAINING Win or lose, you will never regret working hard, making sacrifices, being disciplined or focusing too much. Success is measured by what you have done in preparation for competition.

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OVERREACHING

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ON THE RUN

John Segesta/johnsegesta.com

[John Smith]

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FUNDAMENTALS

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TRAINING

When Too Much Is Just Enough Take your fitness to the next level by “overreaching” correctly.

By Matt F itzgerald // Photos by John Segesta/johnsegesta.com

Y

You’ve heard of overtraining. Overtraining can be defined as a decline in athletic performance caused by subjecting the body to more training stress than it can properly adapt to in a given period of time. In extreme cases, overtraining becomes overtraining syndrome, a severe disorder of the nervous, endocrine and immune systems that requires many weeks of rest to fully recover from.

Even moderate cases of overtraining can seriously disrupt the training process and thus must be scrupulously avoided. There is, however, a sort of gray zone between training progressively, well within one’s adaptive limits, and overtraining—a middle zone that is well worth visiting on rare occasions in the training process. I’m talking about overreaching, which is a short period of training stress that slightly exceeds the body’s adaptive limits but is terminated before it causes the performance decline associated with overtraining.

There is no universally agreed-upon definition of overreaching in endurance sports training. Some coaches actually use the word “overreaching” as a synonym for “overtraining.” Others say that you are overreaching anytime you are training hard enough to generate 1 1 8 T R I AT H L E T E

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fatigue and a need for recovery. My definition of overreaching splits the difference. I say you are overreaching when you are training hard enough so that, after seven to 10 days, your performance begins to decline due to accumulating fatigue. But the art of overreaching lies in cutting back your training as soon as you reach that threshold of performance decline in order to give your body a chance to adapt to all of that hard work.

Why Overreach?

The rationale for overreaching certainly is not a necessary feature of triathlon training. You can get fit enough to race well by merely training progressively—that is, by increasing your training load very slightly from week to week for many weeks, with the occasional reduced-training recovery period thrown in. But effective use of overreaching will raise your fitness to even higher levels. The greater the amount of specific training you do without exceeding your body’s limits, the fitter you will become. Overreaching is simply a way to pack a little extra training into your program through

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TRAINING total volume of training that has the greatest effect on fitness. Volume is necessarily limited when individual workouts are extremely challenging.

Strength athletes are often heard bellowing about the need to give 100 percent in every workout and to leave the gym crawling and trailing vomit. Endurance athletes can’t do that. Rather, they need to train in a way that gradually reduces them to crawling at the end of each week or training block.

Overreaching is simply a training strategy that puts even more emphasis than normal on chronic versus acute training stimuli. There are hard individual workouts, to be sure, but the real challenge comes from the sheer volume of training that an athlete takes on.

Not for Beginners Because of their genetic gifts and experience, elite athletes are able to make more liberal use of overreaching than you or I could without risking serious injury. A pro might overreach for three straight weeks on two separate occasions during focused training for a major competition. Everyday athletes like us should begin with just one week of overreaching in the final weeks of preparation for an upcoming race. If that goes well, you may advance to two and eventually three or four nonconsecutive weeks of overreaching when training for future events.

Beginners should not even attempt to overreach. A novice triathlete’s body simply isn’t resilient enough to positively adapt to a full week of training without any recovery opportunities. If you have less than two years of consistent endurance training experience behind you, it is best that you never go more than three our four days without training lightly enough to fully recover from your most recent batch of hard workouts. Wait another season or two before you try to overreach. controlled risk-taking. That’s why it is widely practiced by elite endurance athletes.

To gain a better understanding of the rationale for overreaching, it is helpful to consider the difference between acute and chronic training stimuli. An acute training stimulus is a single workout that is challenging enough to stimulate improved fitness. A chronic training stimulus is a sequence of workouts in which perhaps no single workout tests your limits, but the sum of them does because your burden of fatigue increases as you go. Endurance training always relies more on chronic than acute training stimuli because it’s the 1 2 0 T R I AT H L E T E

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Planning to Overreach To plan a week of overreaching, simply sketch out a week of workouts that represents the most total training you think you can absorb in seven days without becoming injured or experiencing a severe decline in performance before the week is through. I find that the safest and most effective way to plan an overreaching week is to retain all of the hard training sessions you normally do in a week and replace any and all light sessions with moderate ones. In other words, when overreaching you need not make your hard sessions any harder than normal—although one or two of them should be

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TRAINING a bit more challenging than the previous week’s key sessions. What transforms the week from a normal progressive training week into an overreaching week—in a manner that limits risk—is reducing the amount of recovery you are able to enjoy between hard sessions by replacing light days and rest days with moderate workout days.

Let’s look at a hypothetical example of an Olympic-distance triathlete who wishes to overreach for one week. The table below presents three sample training weeks. The first represents the week preceding the planned overreaching week. The second represents a progressive training week that would normally follow the first week if the athlete were not choosing to overreach. And the third week represents a sensible week of overreaching.

As you can see, the key workouts in the overreaching week are not more challenging than those in the progressive training week.

What makes the overreaching week more challenging than the progressive training week is that Monday’s rest is replaced with a 20-mile bike ride, and two-mile runs are tacked onto the end of the other three rides. These additions of moderate-intensity training make the overreaching week roughly 15 percent greater in volume (measured in training hours) than the progressive week.

If planned appropriately, a normal, progressive training week is already challenging enough to leave the athlete in need of the following Monday’s rest day. In light of this fact, it’s easy to see how the modest additions in the overreaching week will push the athlete very close to, but not past, the brink of overtraining.

Overreaching periods like the one below should only be done in the latter weeks of training for a peak race, when you are already fairly fit. To the right is an example of a sensible 18-week training pattern for the same hypothetical Olympic-distance triathlete. In this example, a “progressive week” is one with a training load that is five- to 10-percent more challenging than the next most challenging week preceding it in the training process. A “recovery week” is 10- to 20-percent less challenging than the preceding week. And an “overreaching week” is 15- to 20-percent more challenging than the next most challenging week preceding it in the training process.

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Swim 2K MS: 10 x 50m

Bike 20 mi. w/ 5 x 4-min. hills

Swim 2K MS: 3 x 300m

Bike 20 mi. w/ last 3 mi. @ AT

Swim 2K steady

Bike 35 mi. moderate

Week 1

Wed

Run 6 mi. w/ 6 x 1-min fartlek @ 5K pace

Overreaching Week

Run 6 mi. w/ 3 mi. @ AT

Normal Progressive Training Week

Week 2

Sleep. Sleep is critical to the recovery process. The more you sleep, the more training you can handle.

Runner Constantina Dita-Tomescu of Romania reportedly slept 13 hours a night while training for the 2008 Women’s Olympic Marathon, which she won. In an interview with the Boulder Daily Camera, her coach and husband, Valeriu Tomescu, said, “You want my advice, for the athlete and the coach? Don’t care as much about your training as you care about your recovery. Why is that? Because if your recovery is good, then your training will be good. Always.”

It is very unlikely that you need 13 hours of sleep a night or could even allot that much time to sleeping if you did. But you should at least make sure you’re getting

Week #

Tue

Bike 20 mi.

EZ

Week 3

Supporting the post-workout recovery process with every available means is always important, but it’s never more important than during periods of overreaching, when the most effective recovery method—rest—is taken away. The most effective methods that remain are sleep, massage, stress management, and good nutrition with some supplementation if necessary.

Mon

Rest

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Swim 2.2K MS: 12 x 50m

Bike 20 mi. w/ 5 x 5-min. hills

Run 6.5 mi. w/ 3.5 mi. @ AT Swim 2.2K MS: 12 x 50m Run 6.5 mi. w/ 3.5 mi. @ AT

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Swim 2.2K MS: 3 x 300m

Run 10 mi. moderate Bike 20 mi. w/ last 4 mi. @ AT

Run 6.5 mi. w/ 7 x 1-min fartlek @ 5K pace Bike 20 mi. w/ 5 x 5-min. hills + 2-mi. trans. run

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Swim 2.2K MS: 3 x 300m Run 6.5 mi. w/ 7 x 1-min fartlek @ 5K pace

Swim 2.2K steady

Bike 40 mi. moderate

Run 10 mi. moderate Bike 20 mi. w/ last 4 mi. @ AT + 2-mi. trans. run

Swim 2.2K steady Run 10 mi. moderate

Bike 40 mi. moderate + 2-mi. trans. run

TRAINING A pro might overreach for three straight weeks on two separate occasions during focused training for a major competition. Everyday athletes like us should begin with just one week of overreaching in the final weeks of preparation for an upcoming race. enough sleep during overreaching periods to be well-rested for your workouts.

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Massage. A new review of scientific research on the effects of sports massage on muscle recovery and subsequent muscle performance, authored by researchers at The Ohio State University, was published recently in the Clinical Journal of Sports Medicine. They analyzed the results of 27 past studies. While as a group they provided little support for the proposed benefits of massage, the authors of the review found that the 10 studies using the preferred randomized controlled design yielded evidence of “moderate” benefits.

Sports massage is one of those things that is very difficult to study properly. To really do the job you need to collect data from a large number of athletes in heavy training over a long period of time, and that just hasn’t happened yet. My hunch is that the effects of massage therapy are numerous but subtle, in some cases almost intangible, and as such they are very difficult for the scientist to recognize even though these effects may well hold the potential to make a worth-the-money difference in helping athletes recover faster, train harder and avoid injury.

One thing is certain: Athletes who get regular massage treatments swear by their benefits. Indeed, Tim DeBoom recently stated that his long-time massage therapist made a significant contribution to his two Ironman World Championship wins.

Stress Management. There are many different types of stressors, ranging from exercise to deadline pressure at work, that affect the body in similar ways. Thus, the more stress you experience outside of exercise, the less exercise your body can handle without breaking down. Managing your general life stress is an effective way to increase the amount of training your body can absorb. Proven ways to manage stress include spending time with friends, laughter, meditation, avoiding conflict with others (by practicing good communication skills), minimizing commuting time, sex (!), spending time on a favorite hobby, avoiding overworking and enjoying one or two alcoholic drinks in the evening.

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Nutrition and Supplementation. Nutrition provides all of the raw materials that the body uses in recovery processes. Protein from animal foods rebuilds damaged muscle fibers, antioxidants from fruits and vegetables limit post-exercise muscle damage caused by free radicals, omega-3 fats from fish control inflammation, and so forth. To maximize recovery, maintain a well-balanced diet, be sure you’re getting enough total calories each day, and never fail to consume carbs, protein and fluids within the first hour after exercise.

Certain supplements may also promote recovery. For example, Olympian Laura Bennett uses Optygen, a recovery drink rich in the amino acid glutamine, which overtrained athletes lack. Terenzo Bozzone, the 2008 Ironman 70.3 world champion, uses a mixture or herbal and fungal extracts called ARX. “I started using it eight weeks before Clearwater and it helped tremendously,” he says. “I was waking up in the morning and thinking, ‘Gee, maybe I didn’t go hard enough yesterday, because my legs aren’t that sore!’”

Listen to Your Body In a well-planned and executed period of overreaching, you should experience a gradually increasing level of fatigue from day to day. On the last day of the designated period, you should feel sluggish from the very beginning of the planned workout but still strong enough to complete it without undue suffering. Olympic marathon runner Brian Sell summed it up in a recent interview in which he described his own experience with overreaching as “a kind of calloused, dull feeling … where I never feel great but I never feel like just stopping and walking either.”

If you find yourself in the middle of an overreaching period and feeling that you do need to stop and walk, or that an injury is developing, abandon the plan and take it easy for a few days. Chalk it up to experience and apply the lesson learned to your next overreaching period by making it a little shorter and/or lighter, beginning it in a more rested state or waiting until you are fitter before attempting it.

LINES

Don’t Stroke Alone …

Always Swim with a Buddy!

By Sara McLar ty

I

In September, I started coaching a Masters swimming group at the National Training Center in Clermont, Fla. When I moved to town, the facility had a high-quality youth swim team but did not have an organized session for adults. Some of the parents were jumping in with their kids during afternoon practice. The local triathlon community was using the pool but was scattered throughout the day. I jumped at the chance to offer the more mature crowd an opportunity to train in a group setting. How could anyone resist?

The immediate response was overwhelming. More than 30 athletes, covering a wide range of abilities, showed up for the first week of practice (though, admittedly, these were free sessions).

After the smoke cleared and the dust settled (and I started charging coaching fees), I was left with a solid and committed group of about 20 athletes. These folks continue to show up at 6 a.m. every Monday, Wednesday and Friday to hop in the pool, swim some laps, work on their technique and socialize with their teammates.

The different levels of ability are amazing. My “A” group can complete more than 4,000 yards in 75 minutes while my “D” group is training to swim 100 yards nonstop. I work with people ranging from seasoned triathletes and swimming record holders to a church pastor and his teenage son. There are even some couples that share a single membership and alternate mornings in the pool with their kids.

The one characteristic all of my swimmers share is the knowledge that they are not going to be swimming alone.

Even on the coldest morning this winter (it was in the low 30s and we swim outside.) I was at the pool coaching five dedicated athletes. As the steam was rising off the water, I was shouting sets, encouragement and split times. They were plenty warm, and they responded with enthusiasm when I asked for strong efforts. As they ran, now freezing, back to the locker rooms, they felt a sense of accomplishment and pride for having done the workout.

Even more important are the average days. The ordinary Monday, Wednesday or Friday when everyone knows that other swimmers will be in the pool and I will be coaching from the deck. It’s all about accountability, about having someone who expects you to be there, someone you do not want to let down. It’s not a guilt trip or coercion, just a little subconscious push of motivation.

Personally, I lack all forms of self-motivation. I either never had

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any or I’ve completely run out of it after years of being a competitive athlete. This actually makes it very easy for me to train; I just have to do it with other people. I can train with anyone, anywhere, at any time as long as there is at least one individual counting on me to be at the pool, on my bike or in my running shoes. If that is the case, I will never miss a beat.

That is why group rides and running groups are so popular and so successful. Who wants to fight the headwind all alone for three hours on a Sunday morning? No one! That’s why we meet at 8 a.m. at the coffee shop and roll out together. Time passes by much faster when there are 50 other cyclists to race, draft and chat up during the ride.

The same philosophy applies to running: Whether it is a few friends that meet up for a long trail run or a coach-led Tuesday night track session, the workout is always more fun with other people.

Group training works in the pool too. I feel compelled to shout this from the rooftops, or at least from a megaphone at the start of every triathlon. There is a general misconception among triathletes that we cannot train together in the pool like we can on the roads and trails.

Let me tell you a little secret: It’s actually easier in the pool. You cannot get dropped in the pool. You can’t get a flat tire. You can’t take a wrong turn. You don’t have to deal with traffic. There are no mean dogs. There are no excuses!

In the pool, with a little set creativity, the training field becomes level. Novice athletes can train with experienced athletes. Triathletes can train with swimmers. Everyone gets a great workout, and everyone goes home at the same time. Remember my “A” and “D” groups?

Along with my “B” and “C” groups, they all do sets together!

For example, last week I gave this main set to the “A” group: 6 x (100 fast @ 1:20, 100 easy @ 2:00). The “B” group did 75s, the “C” group did 50s and “D” did 25s. Each was challenged by the set, and I was able to get times for all of my swimmers. When all the athletes were on the wall getting ready for a fast swim, they were encouraging each other, no matter how fast or how far they were swimming. Adjusting the distance of each repetition for a set is an easy way to get people of different abilities to swim together.

Another one of my favorite group workouts is a kick set. Everyone grabs a kick board and starts kicking easy. After a few minutes of warm-up, I yell, “Up, up, up!” This signals to everyone, no matter where they are in the pool, to start kicking hard. After 20 to 30 seconds, I yell, “Down, down, down!” This is the signal for everyone to go back to kicking easy. We kick for 10 to 15 minutes as a group, alternating between fast and easy kicking. It does not matter how far they kicked at the end of the set. It only matters that they challenged themselves in the workout.

There are so many ways a novice swimmer and a pro triathlete can train together in the water. A competitive swimmer and a new triathlete now have a reason to meet. Start swimming with the Masters group at your pool. Schedule a time for everyone in your area to train together. Volunteer to write workouts that are easily modified, and encourage people to join you at a designated time.

Design the set according to your individual abilities and then invite others to make personal adjustments. The most important thing is having other people in the water with you. Self-motivation is much easier when you train with others.

Sara McLarty is a professional triathlete based in Clermont, Fla. For more information, visit www.saramclarty.om. She also coaches a Masters swim group and leads triathlon camps at the National Training Center.

For more information, visit www.usantc.com.

John Segesta/johnsegesta.com

TRAINING LANE

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RING

Love Your TT Bike Don’t train like a roadie for triathlons.

By Mark Deterline

I

If you don’t yearn to be on your aero bike, something isn’t right.

An accomplished age-grouper recently told me that over the past year he has ridden his TT bike only a handful of times, primarily at races. He spoke sheepishly, explaining that his road rig was “just so nice” and had proved too enticing to resist whenever his training schedule called for time on the bike.

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You often hear people talk about their bittersweet relationship with TT bikes: They love the technology and the feeling of being aerodynamic, but they can’t seem to get comfortable on one or ride one for more than 60 to 90 minutes at a time.

Forming a bond with an aero bike is like building any other worthwhile relationship: At times it may be a lot of work, but it shouldn’t be a chore. It should ultimately be a positive experience, even when it’s a challenge. In fact, I think there should be at least a small hint of romance.

When I first saw a picture of my current TT bike—a catalog photo of a final prototype not yet in commercial production—I was smitten. Thus began a relationship that resulted in a significant investment of money, time and attention but has paid off in a great

Clarke Rodgers/sportzphoto.com

BIG RING

way. It’s made me a happier, more confident time trialist, but perhaps even more importantly, I’ve become a better cyclist and a stronger all-around athlete.

I’m a road racer who has made time trials an important part of weekly training over the past few years, though I’ve never made it a big focus for formal events. I’ve entertained the thought of getting more serious about it, but for me it has always represented more of a fun and fast alternative to the road bike, the same way mountain biking has provided an enjoyable change of technique, terrain and scenery. So I’m writing this perhaps as an outsider looking in, not as one who has taken up time trialing because my discipline requires it (though stage races sometimes do).

In the past, teammates and group ride companions would see

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me on my old, inexpensive TT bike and ask me if I was preparing for a specific event. Why else would I be on it after all? “Nope,” I would respond, “I’m just trying to stay flexible and familiar enough with my aero bike and position so as not to hate time trials when opportunities present themselves.” Even more importantly, I’ve always appreciated the way a TT bike works the glutes and hamstrings, compelling me to pull through more efficiently at the bottom of my pedal stroke. It’s also a great way for a roadie to develop power for seated efforts, especially one who tends to come out of the saddle when the pace picks up, which isn’t always the most efficient way to deal with changes in tempo.

After purchasing the new, aero superbike and customizing it to my personal taste, including swapping out the clip-on extensions for more comfortable ones so as to completely relax my wrists and upper body, I took it out for a number of long rides. Once I felt comfortable astride it, I began showing up at one of the weekly training rides well-attended by triathletes, including super-biker Chris Lieto.

Each week I spent more and more time at the front, until I was taking longer pulls alongside or in rotations with the tri guys. It was the middle of the road race season, and I was finally beginning to find my form. I had nailed the position pretty closely right off the bat, due to the time I had spent fooling around with that first, less-expensive aero bike. I had done some road racing with Chris Lieto, who I think was a bit surprised that someone he had never before seen on a TT bike looked so comfortable.

I felt great on this new rig and was really enjoying riding it hard.

People noticed the bike; it was one of the first of its kind in the area.

It was unique-looking—curvaceous and sexy—having been designed by one of the foremost aerodynamics researchers in the industry.

Fellow riders commented on how good it looked and how at-home I looked on it. It was already money well spent.

I’m not trying to toot my own horn here. If this isn’t also the first chapter of your TT bike story, it should be. As a triathlete, this is your intended destiny.

A month later, after I had done this group ride several times, our group was at the bottom of what had become the long TT bike drag race—a gradual, rolling climb up a well-known canyon about five miles long. Lieto and others were ready to “throw down.”

And so was I. One of the young, up-and-coming triathletes, sporting his USAT jersey, attacked the course at the bottom. He had come out of his saddle and was pounding a good-sized gear, quickly opening up a sizeable gap. I was the only other rider on a time trial bike that day, as Lieto was on his road bike because he was training for Tour of Utah.

It was up to me to either chase the young gun or let him go.

The wonderful thing about showing up on a TT superbike is that it almost forces you to prove your worth. That doesn’t mean you need to go hard whenever you ride it, but if you have the audacity to go to the front of a group of strong riders, you had better be ready to git ‘er done.

Our young escapee wasn’t a rabbit that day; he was bigger prey, and Lieto and I were the predators. We settled into a strong, steady rhythm, sharing the load pull for pull. When we saw we weren’t yet gaining on him, we slowly increased the pace. Since I was on my TT bike, I took on the lion’s share of the work. I was turning the biggest gear I dared, careful not to be so ambitious as to get in my own way. I was pushing myself to my very limits, with the same frame of mind you sometimes need to employ in competition: I was willing to risk losing in order to win. That day, winning meant holding my own against a feisty up-and-comer and one of triathlon’s fastest cyclists.

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I guided my bike by its aero extensions as if they were flight controls, aiming the bar end shifters like crosshairs squarely at the young rider’s backside. There he was, dangling out in front of us in a furious effort to stay away. But we were now reeling him in.

We would hold our momentum up a riser, then plunk the chain a couple of cogs down after cresting it, settling back into a lower, efficient, big-gear cadence. The pace was unrelenting.

Lieto and I had now dropped all but one strong rider, the pack having melted away under the heat of our combined effort. The three of us caught the buck and he integrated himself into our paceline, his face betraying the full extent of his exertion.

As we approached the final hill, I continued to drive the pace. I was on the front as the road inclined more steeply. I now anticipated the others coming around me in an effort to be the first to the top, with my steady pulls having served as the perfect leadout.

Even so, I wasn’t ready to yield. I dropped into my small chainring, 1 3 0 T R I AT H L E T E

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but I was still in a good-sized gear.

I knew they would fly by me any second. I came out of the saddle, willing to leave whatever I had left right there on that final slope.

But no one passed me; I was alone. I looked back as I continued pulling against my base bars to counter the force I was pouring onto the pedals. Lieto had eased up, shaking his head. At the top, he rolled up, giving me an inquisitive glance, and asked, “Dude, do you peak for these rides, or what?”

We relaxed for a few minutes, taking long drinks from our water bottles while we waited for the others to arrive. It was quiet; the dust of our effort was still settling. Once everyone had regrouped, we set off again. A couple miles later, the drag racing resumed. I was right there in the middle of it, loving every minute.

For now, that was my greatest day on a TT bike, but I’ve had countless memorable days on that sexy thing.

And I want more.

The ability to rock an aero bike at whatever level you tour, train or race will make you stronger and could even set you apart from the crowd. At first, many of your riding companions will be skeptical of your ability to ride it safely. Come prepared to show them that you can.

The safety of other riders should always be your first priority, but then, after you prove you can handle a TT rig, show them you can ride it fast.

There will always be somebody who is stronger, more experienced and more accomplished than you are. But technology and speed belong to no one individual. Take whatever you have or whatever you can afford and figure out how to optimize it. Dial in your position and your technique, and then get comfortable on one of the most important pieces of equipment you will ever own.

Like love, time trialing needs no reason. In the end, it’s just you and your machine, whether you’re up against a group of riders, a nasty set of rollers or a relentless wind. Find that gear you can barely tick over smoothly. Get on top of it, but don’t get cocky. Respect it.

Pace yourself, but push yourself to the limit of your ability and fitness. You have to be willing to blow up in order to break through.

Alone you are an athlete, but on your bike, you are a rocket.

Clarke Rodgers/sportzphoto.com

The wonderful thing about showing up on a TT superbike is that it almost forces you to prove your worth.

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THE RUN

Interval Training: Just a Dash for Success

Last month we discussed what many runners regard as an underutilized weapon—the medium-long run. Having examined long runs in the January issue, we now move on to the final element in the “triplet” scheme: the interval workout.

B y Ke v i n B e c k / / P h o t o s b y Jo h n S e ge s t a / j o h n s e ge s t a . c o m

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ON THE RUN

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A lot of runners reflexively associate interval workouts— repeats of 200 to usually 1,600 meters at 10K race pace or faster interspersed with rest jogs sufficient in duration to allow for two to five miles of total fast work—with any number of physical and psychological stimuli: burning lungs and legs, seeing spots and a second look at one’s lunch. Although overzealous high-school hijinks are often responsible for this prejudiced view, the fact is that even very experienced runners often do their speed workouts too hard, with a tendency to lean toward excessive—and ever-lengthening—recovery times to compensate for too-fast repeats.

If you measure your recoveries in distance rather than time, you’re almost certainly compromising your workout. If you’re like the majority of runners, your “consistent” 200-meter recoveries between fast 400s are likely to swell from whatever number of seconds you begin with to about 50 percent more than that. Having observed a slew of high school, college and age-group runners of all sorts over the years, including myself, I can assure you that this is true. It’s of little use to be able to do 10x400 in 85 seconds if you have to extend your rest jogs from 1:00 to 2:00 as the workout progresses.

So get in the habit of using timed recoveries, which force you to stay under control and standardize your workouts from day to day, season to season and year to year. Shorter reps require recoveries of up to 100 percent of the duration of the work bout, while longer ones typically need no more than half as much recovery time relative to their duration.

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THE RUN Interval Workouts You’ll recall from the first two installments of this series that I’ve separated the most important kinds of running training into three general categories and within them have created three sub-categories. This is more a matter of convenience than of physiology. Workouts and training benefits exist along a spectrum, not in the quantum form we assign for ease of scheduling. Your body knows nothing of training a single “system” at a time.

So, in reality, a workout consisting of long intervals, for example, is usually classified as a VO2max-specific session, but if done right it offers a significant lactate-tolerance boost. By the same token, a hard tempo run serves to improve not only lactate tolerance but also VO2max. It can be helpful to think of the entire range of paces you touch on in training as an octave, and while some notes (or chords) are especially important (depending on the event you’re training for), you need to be sure to hit all of them at least occasionally to maximize your competitive effectiveness.

Short intervals. Even a true endurance athlete needs some genuine speed work. Think of it as a training vaccine—you don’t need it often, but skipping it is hazardous to your competitive health. Short intervals should be done at about one- to two-mile race pace and consist of work periods of 2:00 or less (400 to 600 meters or so), and the recovery interval should amount to 75 percent

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ON THE RUN

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to 100 percent of the repetition duration. In these workouts, the number of reps is on the high side, but the total mileage covered tends to be low, as running at or near one-mile race pace is deceptively (or not!) taxing.

Strides, or 15- to 20-second pick-ups in which a runner builds from about 5K pace to a near-sprint, are a good way to help maintain turnover via neuromuscular facilitation without incurring the soreness and fatigue that can result from genuine speed work.

These can be done during or at the end of an easy run about once a week, and runners should take all the recovery time they need between strides.

Medium intervals. These are done at about two-mile to 5K race pace, include reps of two to four minutes in duration (400 to 600 meters at the low end, 800 to 1,200 at the high end) and include recovery periods of no more than 75 percent of the duration of the work bout. Here, both the number of reps and the mileage covered at a fast clip are moderate.

(Physiological aside: The speed corresponding to VO2max pace is that which you can hold for about 10 to 12 minutes going flat-out, so medium-length intervals fall within this range for most people.)

Long intervals. These are performed at 5K to 10K race pace for periods of four to more than eight minutes. Because these long intervals are really

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TRAINING ON Understand that if you measure your recoveries in distance rather than time, you’re almost certainly compromising your workout.

THE RUN

WeeK

Tues

Fri

1

10 w/ last 2 in 14:10

12 x 400 in 1:30, 1:30 jog

15

Lower

2

11 in 1:40:00 to 1:45:00

4 x 1200 in 4:55, 3:00 jog

17

Medium

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13 w/ last 4 in 29:40

3 x 1600 in 6:45, 3:00 jog

19

Higher

4

11 w/ last 1.5 in 10:30

16 x 300 in 1:05, 1:00 jog

16

Lower

5

12 in 1:48:00 to 1:53:00

5 x 1000 in 4:00, 2:45 jog

18

Medium

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14 w/ last 5 in 37:00

3 x 2000 in 8:40, 3:00 jog

20

Higher

“tempo-like” in character, the rest interval is 50 percent or less of the repetition duration. As you might expect, the number of reps is low, with as few as two needed to complete a workout, but the overall mileage of the fast parts is moderate to high.

The occasional time trial of about two-thirds the distance of an upcoming race (e.g., a two-mile test before a 5K) can be counted as a long-interval session.

The Bigger Big Picture Taking into account all of the guidelines given in this three-part series, here is a sample six-week rotation of interval workouts for a 3:30 marathoner, listed alongside the other two types of workouts included in each week. Such a runner would be expected to hit times of around 13:20 for two miles, 21:30 for 5K, and 45:00 for 10K. Those who do long runs on Sunday mornings should do their medium-long run (MLR) on Tuesday afternoon at the earliest and

Sun Mileage

their interval session on Friday or, for those who recover quickly, Thursday evening. In any case, try to allow 48 to 60 hours between longer or more intense sessions.

Notice that the shorter intervals correlate with lower-mileage weeks, allowing you to enter these sessions with a little more “snap” in your legs, while the longer ones fall into higher-mileage weeks. You don’t have to do it this way, but it’s effective for those who try it.

In general, triathletes should aim to do one run a week in addition to these key sessions, shooting for 30 to 45 minutes at a very gentle pace. With all of the base-period training elements now firmly in hand, you should be in an excellent position to make the run one of your strongest disciplines and gain a considerable edge by making the most of the time you spend hitting the roads.

Kevin Beck is a senior writer for Running Times and editor of Run Strong (Human Kinetics, 2005). rdw_nov08:Layout 1

9/3/08

10:43 AM

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LAB

Should I Worry about High-Fructose Corn Syrup?

By Tim Mickleborough, PhD // Photos by John Segesta/johnsegesta.com Dear Speed Lab, It seems that many sports drinks and some energy bars contain high-fructose corn syrup. Having done some research on this ingredient, I’ve noticed that high-fructose corn syrup is being implicated in the obesity epidemic. What’s your opinion on high-fructose corn syrup being included in sports drinks? If it truly is “the devil’s candy,” shouldn’t athletes stay well clear of this particular ingredient, especially since we consume large amounts of sports drinks and energy bars?

Paul Swander Gainesville, Fla. 1 3 8 T R I AT H L E T E

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Dear Paul, High-fructose corn syrup is extremely sweet and inexpensive to produce. It is manufactured by enzymatically changing the glucose in cornstarch to fructose. High-fructose corn syrup is added to canned and frozen fruits to preserve the structure of the fruit because it penetrates the fruit easily and preserves the natural form, flavor and color. When added to soft drinks, it adds body without changing or masking flavors. It can be found in fruit-flavored drinks, energy bars, and a whole array of other food items such as cookies, gum, jams, jellies and baked goods. An advantage of high-fructose corn syrup is that it tastes sweeter than refined sugar, making it a popular ingredient

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for food manufacturers because it enables them to use less.

The World Health Organization recommends limiting intake of added sugars found in food and drink to no more than 10 percent of daily calories, a step WHO claims could help stop the worldwide rise in obesity that is fueling the increasing prevalence of such chronic diseases as type 2 diabetes. The WHO recommendation is much stricter than any that U.S. groups have proposed, but increasingly, itâ&#x20AC;&#x2122;s not just the growing consumption of foods with added sugars that concerns some nutrition experts. What has also changed during the past four decades, as USDA figures show, is the type of sweeteners consumed, a trend that some studies suggest may undermine appetite control and possibly play a role in weight gain. In 1966, refined 1 4 0 T R I AT H L E T E

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sugar, also known as sucrose, was by far the most popular sweetener, accounting for 86 percent of sweeteners used according to the USDA. Today, sweeteners made from corn are most popular, with up to $4.5 billion in annual sales and accounting for 55 percent of the sweetener market. That change largely reflects the steady growth in usage of highfructose corn syrup, which climbed from zero consumption in 1966 to 62.6 pounds per person in 2001.

Fructose is absorbed by the body differently than other sugars, and it does not register in the body metabolically in the same way that glucose does. For example, consumption of glucose triggers a cascade of biochemical reactions by increasing insulin release from the pancreas, enabling sugar in the blood to be transported into cells, where it can be used for energy. Glucose also increases the production of leptin, a hormone that helps regulate appetite and fat storage, and it suppresses another hormone produced by the stomach called ghrelin that helps to regulate food intake. It has been suggested that when ghrelin levels drop after a carbohydrate meal (containing glucose), hunger declines.

However, fructose seems to behave more like fat with respect to the hormones involved in regulation of body weight. Fructose does not stimulate insulin secretion, increase leptin production or suppress production of ghrelin. This suggests that consuming a lot of fructose, like consuming too much fat, could contribute to weight gain. Another concern is the effect of fructose on the liver, where it is converted into the chemical backbone of triglycerides more efficiently than glucose is.

Triglycerides, which are found in low density lipoproteins (LDL), the most damaging form of cholesterol, have been linked to an increased risk of heart disease. It has been shown that fructose produces significantly higher plasma triglyceride levels than does glucose in male test subjects. These scientists who performed this research concluded that diets high in added fructose may be undesirable, particularly for men, and that glucose may be a suitable sugar replacement1. Other research suggests that fructose may alter magnesium levels in the body, which could in turn accelerate bone loss according to a USDA study published in 2000 in the Journal of the American College of Nutrition.

Elliot., et al.2 examined evidence from multiple studies as to whether fructose consumption might be a contributing factor to the development of obesity and the accompanying metabolic consequences observed in insulin resistance syndrome. They concluded that large quantities of fructose from a variety of sources, including table sugar and high-fructose corn syrup, induce insulin resistance, impair glucose tolerance, produce high levels of insulin, elevate a danger-

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ous type of fat in the blood and can cause high blood pressure in animals. However, these researchers also state that although energy intake, body weight and adiposity all increase in animals, less information is available in humans.

A barrage of more recent studies has seriously undermined the proposed HFCSobesity link. A special supplemental issue of the American Journal of Clinical Nutrition contained five studies that concluded that HFCS is no better or worse than table sugar in terms of causing weight gain. One of the papers in this supplement was authored

by Barry Popkin, PhD, a nutritionist at the University of North Carolina, the same researcher whose 2004 study published in the same journal caused much of the early alarm concerning HFCS. Popkin reports that more recent research has failed to valid the findings of his original study, and he now believes that the intrinsic properties of HFCS do not make it especially obesigenic compared to other sugars. The balance of evidence now suggests that it is simply the amount of high-fructose corn syrup that is problematic, and that if our intake of glucose or sucrose had increased by a similar degree over the past 30 years, we would have seen similar effects.

Athletes should be aware of the following facts: First, added fructose in the forms of sucrose and high-fructose corn syrup does not appear to be the optimal source of carbohydrate in the diet. Second, concerns raised about the addition of fructose to the diet as sucrose or high-fructose corn syrup should not be extended to naturally occurring fructose from fruits and vegetables.

It is worth mentioning that many studies examining the effects of fructose use pure fructose rather than the combination of fructose and glucose found in corn syrup.

Also, there is no single reason for the obesity epidemic or the onslaught of diabetes in America. What does appear to play a major role though is a lack of physical exercise.

With regard to the specific issue of the use of HFCS in ergogenic aids such as sports drinks, research suggests that it is not problematic and may even be beneficial. A recent study by Asker Jeukendrup and colleagues at the University of Birmingham, England, compared the effects of a glucose sports drink and a glucose-fructose sports drink of equal calories on the rate of exogenous carbohydrate oxidation during exercise.

Exogenous carbohydrate oxidation refers to the use of carbs consumed before or during exercise to fuel muscle work (as opposed to

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LAB

endogenous carbohydrate oxidation, which refers to the use of carbs stored in the muscles and liver to fuel muscle work). The rate of exogenous carbohydrate oxidation was, on average, 36 percent higher during the final hour of a two-hour ride in the heat when the glucose-fructose drink was consumed than when the glucose drink was consumed.

The more muscle energy you can get from nutrition consumed during activity, the better, because it allows you to conserve your bodyís stored energy sources. So, according to the results of this study, a sports drink containing two sugars is better than a sports drink containing only one.

The reason appears to be that different types of carbohydrate utilize distinct metabolic pathways. If a sports drink contains only one type of carbohydrate, chances are it will overwhelm the pathway used to metabolize it, creating a backlog. But if a sports drink contains multiple types of carbohydrate, then multiple metabolic pathways can process them simultaneously, so that glucose (always the end product) is made available to your working muscles at a higher rate. Sugars of any kind in sports drinks are extremely unlikely to contribute to weight gain if consumed during workouts, as these sugars are used immediately to fuel muscle contractions.

Dr. Mickleborough is an associate professor of exercise physiology at Indiana University. He is a former elite-level athlete who placed eighteenth overall (08:55:38) and second in the run (02:52:13) in the 1994 Hawaii Ironman World Championship.

Senior editor Matt Fitzgerald contributed to this article.

References: 1. Bantle, J.P., S. K. Raatz, W. Thomas and A. Georgopoulos. “Effects of Dietary Fructose on Plasma Lipids in Healthy Subjects.” American Journal of Clinical Nutrition 72 (2000): 1128 – 1134.

2. Elliot, S.S., N.L. Keim, J.S. Stern, K. Teff and P.J. Havel. “Fructose, Weight Gain and the Insulin Resistance Syndrome.” American Journal of Clinical Nutrition 76 (2002): 911-922.

3. Melanson, K.J., T.J. Angelopoulos, V. Nguyen, L. Zukley, J. Lowndes, and J.M. Rippe. “High-Fructose Corn Syrup, Energy Intake, and Appetite Regulation.” American Journal of Clinical Nutrition 88.6 (2008): 1738S-44S. 4. Jeukendrup, A.E.,and L. Moseley. “Multiple Transportable Carbohydrates Enhance Gastric Emptying and Fluid Recovery.” Scandinavian Journal of Medical Science in Sports Nov. 3, 2008 (Not yet printed).

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TRAINING TECH

Getting the Most Out of Your Aero Helmet Consider more than just aerodynamics before you buy.

By Ian Buchanan

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Dear Tech Support,

Dear Macy,

Iâ&#x20AC;&#x2122;m interested in getting an aero helmet.

How should a properly adjusted helmet fit, and which helmet provides the most benefits?

Macy, Via e-mail

Multiple wind tunnel studies indicate that aero helmets offer one of the highest ratios of aero benefit to cost of any single piece of equipment available to time trialists or triathletes. With estimated median

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Aero helmets are usually heavier than standard road helmets, and while the lightest helmet is not always the best helmet, make sure that your helmet is light enough so that it does not become burdensome. aerodynamic drag benefits for most amateur riders ranging from 3 percent to 6 percent (eight to 13 watts), the potential benefits of an aero helmet are hard to ignore.

The only independent wind tunnel test of aero helmets that I am aware of was performed under brand anonymity (Blair 2008).

However, the test concluded that while some models tested better in certain conditions than others, all of the aero helmets tested offered aerodynamic benefits at yaw angles of zero to 15 degrees (the test did not go beyond 15 degrees) when compared to a standard road helmet. The summary also stated, â&#x20AC;&#x153;The results show that there is no clear choice among aerodynamic helmets for all riding conditions.â&#x20AC;?

Like any piece of aero equipment, field or wind tunnel testing on the individual rider who will be using the helmet is the only way to discern subtle aerodynamic differences between models.

When it comes to aerodynamics in general, and aero helmets in particular, things are rarely as simple as wind tunnel numbers might make it appear. Aerodynamics is a package deal, and your riding technique and form are of great importance. The best TT riders and triathlon cyclists tend to have exceptional riding technique, and part of optimizing this technique is using their riding position and equipment to the fullest potential. In the case of aero helmets, this means holding and maintaining the helmet in as stable and aero a position as possible. The more stable and consistent the head and upper body position is, the more significant the likely aerodynamic benefit will be; the wind will follow a more laminar (smooth) flow around the helmet and the rest of the rider and equipment. If you know that you often stretch your neck, turn your head to the side or tuck your chin when riding, an aero helmetâ&#x20AC;&#x2122;s aerodynamic benefits could be significantly diminished.

Besides aerodynamics, comfort, weight and ventilation are also significant variables.

Proper Fit, Comfort The importance of comfort in a helmet is self-explanatory, and an ill-fitting helmet

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will not protect you as it was designed in the event of a crash (knock on wood now).

A properly sized helmet will fit comfortably snug, resting about one inch above your eyebrows and touching the top of your head as well as the front and sides. Your helmet straps should be close to your head and taut, with the chinstrap adjusted so that when you open your mouth, the strap pushes against the bottom of your chin without limiting your jaw’s range of motion.

A well-fitting helmet will stay firmly in place when you shake your head, and there should not be gapping between the helmet and your head. A good way to check shell size is to place the helmet on your head and pull it back and forth and side-to-side. The

SUPPORT

helmet should not have space between the shell and your head.

Weight Factor Helmet weight is important in much the same way as the weight of a running shoe.

While few of today’s helmets feel heavy on their own, you do need to support the weight of your head and helmet with your neck and, over the course of a long ride, ounces can add up. Aero helmets are usually heavier than standard road helmets, and while the lightest helmet is not always the best helmet, make sure that it’s light enough so that it does not become burdensome. Especially if you are a distance athlete, remember that you are likely going to be logging some significant

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time on your bike. An aero helmet that is reasonable for a one-hour ride might not be as functional for a six-hour ride.

Ventilation One of the more effective ways to reduce drag is to minimize the number and size of wind-disrupting vents. Make sure, though, that your helmet is still adequately ventilated for your use, as even the most powerful and aerodynamic engine will seize up if it overheats. Other design elements, such as ear covers and eye shields, can further enhance aerodynamics, but they can also reduce ventilation. For this reason, several aero helmet brands offer multiple models to match the needs of a variety of athletes.

The LG Rocket and Super Leggera models offer full ear coverage and can be fit with an optional eye shield, making them great for time trialists and triathletes who are willing to trade a little ventilation for aerodynamics.

The LG Chrono model is cut higher for those athletes who want greater side ventilation in an aero shape. For the rider who wants ear covers or a shield on some rides and not on others, the Rudy Project Syton proves that a modular design offers the benefit of flexibility, allowing the rider to add or subtract aero features as desired. While ventilation and aerodynamics are sometimes (but not always) conflicting design aspects, you have to determine a reasonable balance for your body and riding. If you are doing 40-kilometer time trials, the aero benefits of integrated ear coverage and eye shields are likely worth the extra heat, but if you are doing an Ironman in the heat of Hawaii, they may not be.

With so many strong options from the aforementioned brands, as well as Giro, Spiuk, Lazer and others, there is an aero helmet that will fit and work well for just about any rider and event. Find an aero helmet that fits you well, practice your aero riding technique and you will find yourself riding faster without working any harder.

Ride hard and smart!

Ian Buchanan is co-owner of Fit Werx. Fit Werx has locations in Waitsfield, Vt., and Peabody, Mass., and offers cycling and triathlon products, specialty bicycle fitting and analysis services, consultation, and technology research. He may be reached at 802-496-7570, in Massachusetts at 978-532-7348 or on the Web at www.fitwerx.com.

Reference: Blair, Kim B. and Stephanie Sidelko. “Aerodynamic Performance of Cycling Time Trial Helmets.” The Engineering of Sport 7 (2008): 371-377.

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John Segesta/johnsegesta.com

TRAINING DEAR

Recovery Time

B y Pa u l H u d d l e a n d R o c h F r e y Dear Coaches, My friends and I are preparing for our first Ironman 70.3 next year. While preparing for this race, we are looking to do Olympic/ international-distance races for training purposes. One of the races I am looking at is the week before the 70.3. My friends and I disagree about whether we should do this race. I am looking at the race as a final tune-up and a way to practice transitions one last time. I am not expecting a PR in this race, but I believe it would be a good way to finish my training for the 70.3.

My friends think that it would be detrimental to the 70.3 because my body would not recover in time. I would like your opinions on whether running an Olympic-distance race this close to an Ironman 70.3 is a good idea or a bad one. As I said, this will be our first 70.3, and I am looking to post a time around five hours.

Dan Hagarty, USMC San Diego

Dan, Ah, yes, the “how close is too close” question regarding racing.

Let’s see. You’re preparing to race a 2K swim, a 90K bike and a 21K run (note that we still cater to our Canadian friends with these metric distances). The weekend before this event, you’re considering 1 4 8 T R I AT H L E T E

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doing a .9-mile swim, a 25-mile bike and a 6.2-mile run (you knew it couldn’t last, eh?). Is one week enough time to recover from this event and leave you optimally prepared to have your best possible Ironman 70.3? There are several variables to consider: Your chronological age Your athletic age (how long you’ve been training/racing) Individual recovery traits Length of training time prior to your half-Ironman How hard you’ll race the Olympic-distance race Whom you ask So, let’s take these one at a time. How old are you? In our experience, 40 seems to be a significant cut-off point for men (for women it’s more like 45—yes, they’re tougher) in terms of recovery. It’s a graduated scale of recovery ability and, of course, there are exceptions on both sides of the age coin. Yes, there are younger athletes that need more recovery and older athletes that need less—it’s just a guideline—but the recovery time needed after a race seems to be a bit less for those under the age of 40 and increases beyond that age.

Athletic age can have a much greater impact on your recovery abilities. In our experience, triathletes who have trained and raced consistently from year to year for more than 10 years often exhibit an impaired recovery capacity. There’s no question that chronological age has some bearing on this phenomenon, but you still need to consider how much experience (miles) you have when determining how long it will take to gain optimal fitness and to recover for a given event. If you don’t understand this concept, you’re probably on the front end of the five- to 15-year climb and will recover just fine. If, however, a light

TRAINING Dear

Coach

Intuition is the X-factor in every athlete’s training arsenal. Optimizing your potential is a matter of implementing your training plans without losing touch with your internal sense of the actual effects of your training. bulb just went off and you had an “aha!” moment, you’re probably on the downslide with regard to performance, recovery, etc. That said, if you’re in that 11 to 20 years of experience range, you might actually be able to temper your effort during the Olympic-distance event and thereby ensure that you’re ready for the Ironman 70.3. We call this experientially induced pacing maturity. It’s the rare trait in an endurance athlete of self-control with regard to pacing.

Phew! It’s exhausting thinking about all the possible combinations of experience, age and recovery.

What about training time? It sounds like you’re going to put in an appropriate amount of time to prepare for your 70.3. If your decision to do the race was determined by a bet two weeks before race day with the Olympic-distance event thrown in the weekend before, you’d probably suffer. But if you specifically train for the Ironman 70.3 distance with six to eight weeks to go after already going through a base period, an Olympic-distance event will feel like a short workout of little consequence. What is a two- to three-hour event when you’re already prepared to handle five to six hours? (OK tough guy, five hours.)

From the phrasing of your question, it seems you realize that the Olympic-distance event can be treated as a final tune-up for the 70.3. This makes it sound like you will actually have control over your competitive urges and simply do the event as a final “up-tempo workout” with an emphasis on transitions. Perfect.

However, the fact that you’re male and a U.S. Marine suggests that you’re on the aggressive/competitive side of the athletic emotional scale. Even without the USMC membership, you’re a male and subject to PASS (pacing aggression sans sanity). Then again, as a Marine, you also have honor. If you say you’ll control yourself, you’ll be a man of your word, right? Right. Please. Most likely, you’ll be completely under control as long as none of your friends (or any women) pass you. Enough said.

Who have you asked? You say, “What does it matter?” It matters.

Ask any coach and they’ll likely get all indignant and stare at you like you’re an idiot, then reply, “Dan, you know that if you do an Olympic-distance triathlon, C-priority race a mere week before your Ironman 70.3, A-priority race you’ll be spending at least two hours at or slightly above your anaerobic threshold—maybe 95 percent of V02max and perhaps 90 percent of max heart rate—with a six-day recovery window for a five-hour effort at 87 percent of VO2max and 83 percent of max heart rate with a commensurate level of functional threshold, and your post-race CPK levels might be too high for the muscular micro-tears to heal at the cellular level.”

Uh, what? Exactly. Ask your buddies who are being coached and they’ll tell you the same thing—though they secretly want to do the Olympic-distance race too.

We believe with complete confidence that you’re not going to spontaneously combust by doing an Olympic-distance event the weekend before a half-Ironman. Regardless of how hard you decide to go, you have to treat this event like a hard workout and make sure you give yourself the necessary recovery time afterward. Have you ever wondered how some of the pros get away with racing every 1 5 0 T R I AT H L E T E

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weekend for eight to 10 weeks? It’s called going very easy in between the races. Whether or not doing the shorter event will allow you to race optimally a week later at your primary event depends on a lot of factors (many of which we outlined), but what you do in between the two events is crucial. “Short and easy” should be in the description of most, if not all, of your workouts.

A couple things we have not addressed are your own intuition and motivation. Unfortunately, and maybe thankfully, there is no objective tool (heart rate monitor, power meter, mass spectrometer, spirometer, volume transducer, pneumotachograph, etc.) that can measure these two human attributes.

Training and motivation seem to be inversely proportional.

Tons of training can lead to low motivation while a small amount of training can leave you incredibly motivated and wanting more. You have to find an appropriate balance. You want to get enough training so that you’re motivated to go hard and know you’re prepared but not so much that you’re so beaten down and fatigued that your only motivation involves large pieces of plush, reclining furniture.

Intuition is the X-factor in every athlete’s training arsenal.

Optimizing your potential is a matter of implementing your training plans without losing touch with your internal sense of the actual effects of your training. With the proliferation of coaching, we fear that this much-overlooked ability will be exercised even less. You pick up a training book or follow a training program or the advice of your coach so that you don’t have to think, right? You want a formula that you can follow to a known best-case outcome.

The problem is that there are as many of these programs as there are athletes. We’ve found that the athletes who get the most out of their training are able to maintain their autonomy and accept or reject training guidelines based on a well-honed ability to listen to their body’s responses to training, recovery and racing. It might sound like a cop-out, but it’s still the crucial ingredient for success in any athlete’s training recipe.

Finally, as a U.S. Marine, you’re likely always prepared to do an Ironman 70.3. You’re a Marine. Isn’t that part of the definition?

We looked it up and it said that Marines are, “Members of a body of troops trained to serve on land or at sea.” Having been exposed to this branch of the armed services up close and personally, we’re certain it’s much more than this, but that’s close enough for the sake of this column.

Why would a little Olympic-distance event affect a U.S. Marine’s ability to do a 70.3 the following weekend? That’s right. It wouldn’t.

Now, go race.

Semper Fi, Paul and Roch Paul Huddle and Roch Frey are not winners of the Ironman World Championship in Hawaii, but they’ve trained with and coached many of them. They have lived the sport of triathlon on every level for the past 30 years and use this extensive experience to assist others with their goals.

Based in Encinitas, Calif., Paul and Roch are partners in Multisports. com, an endurance coaching service that includes camps, online coaching and personal coaching. Never resting on their considerable laurels, both continue to explore strange new worlds (adventure racing), seek out new life (ultra-running) and new civilizations (paddleboarding and stand up paddling), and to boldly go where no man has gone before (The Underpants Run). If you want to consider coaching that emphasizes experience, common sense and simplicity, visit www.multisports.com.

If you have a question that begs for ridicule and sarcasm, please send it to info@multisports.com.

TRAINING NUTRITION

Q:

I’ve raced three Ironman races, and at all three, I’ve had trouble keeping down solid foods. I get very hungry while I’m out on the race course, especially the bike, and solid foods help hold me over, but they usually give me stomach cramps. Are there any solid foods you can recommend that are easy on the stomach? Also, at what point in the race should I stop eating solid foods and stick to gels and sports drinks?

Chuck Chicago

A Solid Approach To Ironman Fueling This is the second installment of our “Ask the Food Guru” column, in which readers can ask nutrition questions of pro triathlete and diet expert Pip Taylor. Send questions to Editor Brad Culp at bculp@competitorgroup.com.

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The problem you are describing is fairly common among endurance athletes, especially Ironman triathletes, and it can seriously detract from your best performance.

There is no question that during an Ironman event you need to take in a considerable amount of fuel (30-60g CHO per hour), but whether this is in a solid or liquid form is up to the individual—both will provide sufficient energy if used correctly. Relying solely on liquids and gels for an entire Ironman brings the risk of “flavor fatigue,” which is not being able to swallow yet another gel or sports drink and thus consciously or subconsciously choosing simply not to eat. As you mentioned, you also risk getting too hungry, especially during the bike where eating solid foods can be most beneficial. Consider other factors that may be the cause of the discomfort, including intensity of effort, climate, anxiety, concentration of gut contents, familiarity of foods/drinks from training, hydration status and effect of pre-race meals.

Incorporating solid foods is easiest on the bike for most people. The intensity should be low enough that digestion is not a problem and you don’t have to contend with the impact-related gut movements that you have on the run. Consume foods that are high in carbohydrate with small amounts of protein or fat (this aids satiety). Steer clear of very fatty foods or ones too high in sugar as such foods delay gastric emptying. And whatever you eat, wash it down with plenty of water.

One mistake that can lead to stomach cramps is being overly concerned about eating and actually overeating and drinking to the point where the nutrient concentration in your stomach is so high that nothing can be absorbed. Not only does this situation cause

Robert Murphy/bluecreekphotography.com

A:

NUTRITION eat as well. Some athletes can eat solid foods even during the run, and others stop taking in solids about half an hour before they get off the bike. Experimenting is important.

All of the foods listed below will provide approximately 50g CHO, or the amount you will want to eat during a one-hour segment of an Ironman race. Remember to drink plenty of water, and you don’t need to eat the whole serving at once.

Banana (2-3 medium size) 1.8 oz (50g) jelly beans; Jam sandwich (2 slices white bread with

4 teaspoons jam); Muesli/cereal bar (1.5-2 bars—choose a lower fat variety); Energy bar (1-1.5 bars); 2 oz pretzels; Chocolate bar (1.5 bars—these are higher in fat but can help relieve hunger as well as boredom!).

Pip Taylor, www.piptaylor.com, is a professional triathlete and sports nutritionist. She has raced professionally for almost the last 10 years around the globe.

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discomfort but it also blocks the delivery of energy to your muscles. So plan out your race nutrition, aiming for a total of 30-60g of carbohydrate per hour from sports drinks, gels and other solid foods and remember that the bike is the best opportunity for refueling.

The upper end of this range is best if you are a larger athlete or if you expect to be on the course for more than 10 hours. Smaller athletes and faster athletes can get by at the lower end of the range. Keep track of what you have eaten and stick to your plan while being flexible if conditions are different from what you expected. For example, if it is very hot you may need to consume additional fluid but may not need more carbohydrate so drink extra water rather than more sports drink.

Staying hydrated is also crucial for stomach comfort as well as optimum gastric emptying.

Exercise draws blood away from the intestines and dehydration will exacerbate this shift, causing disturbances in function and comfort.

Drink every 15 minutes throughout the race.

Drink both sports drink and water during the race, consuming water preferably after eating gels or solid foods to maintain a balanced concentration of nutrients in the gut. Avoid high amounts of fructose, such as fruit juices, as they are not well-absorbed in high amounts and can cause stomach upset. Caffeine intake both before or during the race can trigger GI problems.

Race-day anxiety can affect how well you tolerate foods, but having a nutritional plan you are confident in can allay worries in that area. Practice eating solid foods at race intensity in training. Food tolerance during exercise is trainable to a small degree. Get information on which foods and drinks will be available on the race course so you can practice with these.

Other factors include your pre-race meal and meals leading up to a race. Avoid high-fat meals and snacks and reduce the fiber in your diet. Fat and fiber can cause serious discomfort during races. Look at the volume and composition of your pre-race meal as well as the timing. Eating into much fat or protein, too many or too few calories or too close to the start of the race could cause problems.

If you have ticked all of these boxes and still find that solid foods are causing discomfort, then consider using liquid foods or drinks that contain protein—these should be easy on the stomach yet help fill you up and add variety to your race diet.

There are no hard and fast rules for solid foods that might be appropriate during a race—what works for some will not work for others. This goes the same for timing when to

TRAINING

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TRAINING FUNDAMENTALS One way to check your stride length is to count how many times your feet touch the ground in a 10-second period. more important than which part of the foot touches down first. There are many benefits to shortening one’s stride so that the foot touches down just millimeters in front of the hip, including greater efficiency, greater speed and a reduced risk of injury.

Heel striking is frowned upon because it’s associated with a long stride. A long stride is one where the foot is cast forward, reaching well ahead of one’s center of gravity and then meeting the ground. This consistently results in a heel strike. The trouble with this long stride is not that the heel meets the ground first but that the heel crushes into the ground, sending a jolt up through the ankle, knee and hip.

That impact creates breaking that slows a runner down.

The long stride also causes vertical oscillation, so precious energy is wasted bouncing up and down rather than moving forward. The long stride also forces the foot to remain on the ground much longer as it waits for the rest of the body’s mass to move forward. A short stride results in far less impact, less braking and more efficiency, and it keeps the foot happier because it spends less time on the ground.

One way to check your stride length is to count how many times your feet touch the ground in a 10-second period; the number should be about 30. Try this on your next run, and if you come up with significantly fewer than 30 steps, consider shortening your stride. Initially, this may feel uncomfortable and require more effort than normal, so shorten your run distances for two weeks while you work on effecting this change and break up those runs by walking for 60 seconds every few minutes.

In time, you will adapt to this new style and be better for it.

Keep your mind focused on placing your foot on the ground almost under the hip. Your turnover will increase, the foot will only be on the ground for the briefest period of time and your upper body should feel steady and smooth as your legs roll like a wheel beneath you. Remember: As long as your foot lands more or less under the hip, it matters little whether it’s the heel, the mid-foot or the ball that touches down first.

Running Stride Length

By Ian Murray

O

One of the most important elements of run technique is stride length, yet it is often overshadowed by the debate about which part of the foot should meet the ground first. In fact, stride length and the foot-ground contact point are linked, but one is far more important than the other. When runners talk about the foot meeting the ground, the term “heel striker” is often spat out with disdain.

The vague idea of mid-foot is tossed about nearly as frequently as the precise location of the ball of the foot. We even hear discussion of the seemingly acrobatic idea of running on one’s toes.

Where the foot meets the ground in relation to the hip is far 1 5 4 T R I AT H L E T E

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Ian Murray is head coach of the Los Angeles Tri Club and author of the instructional DVDs, “Triathlon Training Series” (TriathlonTrainingSeries.com).

TRIATHLETE’S GARAGE

Designed as an aero race-rig for roadies, the Ridley Noah is also a solid “tweener” choice for triathletes. The Belgian-built frame will set you back $3,000.

By Brad Culp

S

Somewhere between the road bikes and the tri bikes you’ll find so-called “tweener” frames, and on the very aero end of the tweener spectrum, you’ll find the Ridley Noah. The Noah’s more slippery cousin, the Ridley Dean, is designed specifically for a TT, but the Noah is the more versatile member of the Ridley family.

The Noah was designed for one reason—help Cadel Evans win “Le Tour” in 2009. You’re not Cadel Evans and you’re not trying to win the Tour, but that doesn’t mean you can’t find some use for the Noah. As a training bike, it will get the job done, but if you’re buying a road frame for training only, you should probably look at some less expensive options. The Noah was designed in the wind tunnel, and as such, it’s made to race. The frame’s fork and seatstays borrow Oval Concepts’ R-Flow technology, which forces air through these spots instead of around them (apparently, “through” is always faster than “around”). The blend of tunnel-tested aerodynamics and roadbike geometry make it a great option for the more punishing and technical courses on the tri circuit. If you have dreams of competing at Alcatraz, Monaco, Alpe d’Huez or Silverman, you might want to start dreaming of this bike too.

The fact that the Noah was designed in the tunnel and built in Belgium definitely adds sex appeal, but the true measure of its seductiveness is how it performs on the road. Before I get into the finer details of the ride, I want to point out one thing I noticed before I started pedaling: This bike is a great way to make your friends jealous. Our test rig was outfitted with Edge Composites 68mm Carbon Tubulars and a Campagnolo Super Record 11-speed group. I can’t blame the rest of my training group for throwing out comments like: “Dude, if you die, can I have your bike?” and, “I hate you,” 1 5 6 T R I AT H L E T E

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and, “You’re too slow for that bike. Let me have it.” But I let their comments slide and we got rolling. I was immediately surprised by two things.

The cut-to-fit seat mast enhanced the responsiveness of the frame, a welcome discovery, as I had been a bit concerned about it beforehand. Like that of the Blue Triad, the saddle is mounted on a cap that fits over the seatmast. It’s not as aesthetically pleasing as the integrated system used by LOOK, but it doesn’t give up much in terms of functionality.

Second, the Noah doesn’t ride like a “beefy” road bike, even though the tubes are shaped to enhance aerodynamics, instead of to shed grams. Even with the tri-bike-like tubes and deep-section wheelset, the Noah weighs 16.7 pounds (size small with Shimano Dura Ace pedals) and accelerates like a featherweight.

All in all, the Noah’s performance was almost as good as its looks and certainly feels more like a road bike than a tri bike once you get going. The seattube angle isn’t too steep (73.5 degrees on the small), and coupled with the 977mm wheelbase, the Noah’s geometry inspires confidence on sweeping descents and hairpin turns.

The Noah performed well on steep climbs, but it’s not at the top of the class when it comes to pure climbing ability. If you’re just looking for a mountain goat, stick with a feathery Ti frame from Litespeed or a nimble carbon ride like the Scott Addict LTD. That said, the Noah’s burly bottom bracket and stays provide solid power transfer when you’re pushing it uphill.

The Noah is one of the most versatile frames we’ve ever tested. If you don’t want to splurge on a top-end road and tri bike, the Noah’s two-in-one package gives you almost the best of both worlds.

Oh, one last note: The Noah’s Web site has quite possibly the best URL in the industry. Check it out at Thefastestbikein theworld.com.

John Segesta/johnsegesta.com

y e l d i R Noah

GEAR BAG

By Jay Prasuhn B.O.B. Revolution Duallie $570 The B.O.B. stroller has been a godsend to moms who want flat tummies again, and the parents who want to get some fresh air with the children. The Duallie fits two little ones and has a pivoting front wheel with optional lockout for stability while running. Bobgear.com

Finis Circuit Trainer $180 Taking a foray from purely water-based tools, Finis has created a battery-operated, waterproof circuit trainer that is at home on the pool deck, in the gym or on the track.

Regulating your exercise and rest periods, the timer sounds a horn to cue your rest or to switch exercises. With adjustable sound levels and the capacity to link to external speakers, the Circuit Trainer has what it takes to keep al of your workouts on time. Finisinc.com

Endurance Films Rides $30 each The weather may suck, but the economy sucks even more, which means it’ll cost you almost a grand for a flight away from the sleet and snow. Endurance Films Rides take your mind off the fact that you can’t ride outside for 60 minutes, as you saddle up on the trainer and “ride” through some of the most scenic areas of the country. The two newest additions to the series tour the punishing hills of Southern California and North Carolina for an hourlong hammer session. Endurancefilms.com

Injinji Mini-Crew $12 These socks definitely look and feel a little weird at first. With individual slots for each toe, these socks have been a hit with the ultra-running community for years because they prevent toes from rubbing together (the cause of most blisters). We’ve taken them on three months’ worth of long runs and we give them blisterproof certification. Injinji.com

REV Trainer Epsom Salts $10 Mix My Granola (price varies) Carb-lovers will rejoice over this novel concept. Mixmygranola.com gives you the ability to custom blend your own cereal and has more options than a Rubik’s Cube.

On its Web site, you can add your choice of three granola bases, 16 dried fruits, 17 nuts and seeds and 17 extras. A 16-ounce bag typically runs between $6 and $9. If it sucks, you have no one to blame but yourself. Mixmygranola.com 1 5 8 T R I AT H L E T E

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Hate it or love it, recovery is one of the most important aspects of training.

Epsom salt baths may seem like an “old school” method of recovery, but the benefits have been well chronicled.

A few minutes in the tub and you’ll notice a slight decrease in muscle soreness and inflammation. REV blends geranium, rosemary, spearmint and eucalyptus into its formula for a truly stimulating and healing experience.

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XTERRA ZONE events on the weekend can help you hone your single-track skills while mixing it up with the pure cyclists. A local Olympic-distance or sprint triathlon can also fit the bill if you are planning to kick off your season with a half-iron event.

After a winter of training, I tend to forget how to suffer, so it takes a race or two to remind myself of what exactly I can do. If there are absolutely no races that fit your schedule before your key race, rounding up some friends to create an “underground” race on your favorite trails could mimic the experience. I like creating looped courses, as the fear of being lapped is a powerful motivator!

Transition Practice Doing mountain bike races will do wonders for the bike portion of your race, but having a picnic in transition can undo a lot of the hard work you have done to become a fast cyclist. If you practice transitioning both from swim to bike and from bike to run, you can gain a lot of extra time. If you can make the process of transitioning automatic, you will be faster than anyone who needs to stop and think, regardless of the number of steps you use. Have a plan, practice your plan and stick to it, as that is the quickest way to get out of the transition area and be on your way. In my opinion, no socks is the fastest method. If you ask Conrad, however, I am sure he would disagree!

Build into the Season

By Melanie McQuaid

F

Eat to Win

From February to March, those of us focused on the XTERRA series are likely to be transitioning from the off-season “base” period of the year to the preseason build-up to racing. Many of us have key races in May that qualify us for the big races in September and October. To race well in May and in October, it’s important to have a proper transition into the racing season without overdoing your training too early. It’s also important to balance volume and intensity carefully, as too much of either will lead to overtraining and a sub-par season.

Without focusing on individual training plans, there are still common pre-season training sessions that can help any athlete preparing to race XTERRA events. Here are five of them that you might want to build into your program before your key ’09 XTERRA.

A Practice Race I find that starting my XTERRA season with some of the events on the U.S. mountain bike calendar always helps remind me how hard I need to go on the bike during a race. Of course, these aren’t necessarily low-key affairs, but I can put away my ego and just try to ride with fast girls. You don’t need to travel to remote places to get this kind of practice. Doing local mid-week races or small 1 6 0 T R I AT H L E T E

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The first step towards open-water swimming (for those of us living in colder climates) is to wear a wetsuit in the pool for a number of weeks before your first event. If your first event is a wetsuit swim, incorporate some wetsuit training into your training beforehand. It takes time for your shoulders to get accustomed to wearing the suit.

Another fun way to prepare for race season is to practice turns indoors—buoy turns that is. Practicing this triathlon-specific skill before races is very useful. By focusing on this specific skill with your training buddies, you can see the faster lines around the buoy and use that knowledge to save time on race day.

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Now that you are starting to do harder workouts that are racespecific, practice what you will eat and when you will eat it during the race. Leading up to your key race, you should have a primary workout that prepares you for the pace you would like to hold on race day.

During that workout, it’s a good idea to fuel up with your energy drink in the concentration you are planning to use and the gels you plan to eat. Don’t forget to practice putting the wrapper in your pocket—no littering in 2009!

Mental Muscles As you head into race season, you should already be practicing in your mind what you want to achieve. Generally, I have my goals laid out before the season begins, with interim goals to motivate myself. I think you need to train your mind to follow your ambitions. As the season approaches, the nerves and anticipation mount and doubt can often creep in. Now is the time to really practice for success.

Setting some time aside weekly or, even better, daily, to sit quietly and visualize your success is a powerful tool. If you can’t even imagine yourself having a successful race, the odds of it happening are even lower. If you think it, you will get out there and do it!

Nils Nilsen/XTERRA

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“Foundation fitness, which determines how the rest of your season will unfold, is called base or general preparation training.

Athletes that want to perform at personal best levels in the race season, invest time in getting or maintaining base fitness in the off-season.”

- Gale Bernhardt World Triathlon Championships and 2004 Olympic Triathlon Coach

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13th Annual Long Island Gold Coast Triathlon Port Washington, NY Sunday, June 21 Cohasset / Marlborough / Gloucester Triathlon Gloucester, MA Sunday, June 28 Buffalo Springs Lake Triathlon Lubbock, TX Sunday, June 28 Hy-Vee Triathlon West Des Moines, IA Sunday, June 28

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Last month I wrote about dealing with adversity, finding the silver lining in the rain cloud and getting up after a fall. If there was ever a person who embodies the mentality of making the best of any situation, it is my friend Josh Riff. Josh is a mild-mannered, unassuming and friendly guy. He is also a family man, a brilliant doctor and a phenomenal athlete. He did 10 hours at the Hawaii Ironman as a medical resident in emergency medicine, which is one of the most stressful, time-consuming occupations.

But in 2006 his life was turned upside

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down when he was hit by a truck while on a training ride only two miles from home, a few days before leaving for Kona. His leg was broken in two places; doctors assumed he would never race again. It was going to be Joshâ&#x20AC;&#x2122;s last Ironman because his wife was due to give birth a few months later.

An accident like that is traumatic at any time, but it was especially heartbreaking for Josh to face practically on the eve of his swan song, having trained so long and gotten so close.

Josh was told that he could not even walk on the injured leg for at least three

months. His job in a large emergency room required two to three miles of walking on each shift, impossible to do while using a full leg brace and crutches. But Josh is somewhat high-strung and not one to sit around feeling sorry for himself while waiting to heal. Within a month he was doing laps around the local jogging track on his crutches until he could complete three miles on one leg.

There was a slight setback when, two weeks into his training, he slipped and broke his other foot, but Josh had the determination and stubbornness that is the basis of so many success stories. True to form, he was soon making hospital rounds again on his crutches.

Two years later, Dr. Riff has a new career as the medical director for Target Clinics (he’s kind of a big deal now) and is still practicing emergency medicine. His son is now a toddler and he has another baby on the way, so he is as busy as ever. But after a year of rehab, he was itching to run again.

Josh jumped into a half-marathon with his wife and brother for fun, running a time of 1:20. That got him thinking that maybe he wasn’t quite finished with triathlon just yet. The doctors told him that he might not run again, and he had proved them wrong. Still searching for closure after missing his last chance at Kona, he wondered if he might be able to complete one last Ironman.

Out of triathlon for two years, Josh got back on the bike and began training for one more race—his goal was IM Coeur d’Alene.

On a wet day early in his training, he crashed in a bike race and once again ended up on the wrong side of the ER with a fractured pelvis.

His target race was pushed back to Ironman Arizona at the end of November, and he only resumed running in August. With a growing family and two demanding jobs, Josh trained no more than 15 hours in a single week. By race day he still had not run longer than 16 miles since the accident two years earlier.

He finished Ironman Arizona in 9:29, a new personal best.

Josh’s story is a great lesson about finding the silver lining in the rain cloud. Instead of being bitter about the first accident, Josh credits it for his new career. If he hadn’t been lying on the couch, bored and scanning through old e-mails, he may never have seen the job listing for Target. Instead of dwelling on the loss, he focused on the unexpected opportunity to advance his career.

Josh says that the accident gave him perspective (realizing that, at the end of the day, it is just a race) and he learned the importance of “periodizing life,” a philosophy I think more people should embrace.

He says there are times when one’s job is the most important thing; there are times when it’s your family; and there can be times when training takes priority, but definitely not all the time.

This man who once squeezed five-hour Computrainer sessions between ER shifts found that, coming back after an injury, he was training less but still getting faster. He could still go out, race and enjoy triathlon without devoting every spare minute to it. When he returned to racing, he remembered what he missed so much about the sport—not the hours of getting workouts done but rather the friendships and camaraderie that arise when people from all over the world gather to suffer together.

Josh’s accident was so devastating because he thought that he had lost his last chance to ever race again. Having successfully returned to triathlon with less volume and more balance, he says another trip to the Big Island just might be in the future.

“Triathlon is definitely more than a hobby,” Josh says. “It has become a lifestyle, but we all need to have a clear vision and choose our priorities. Going into Kona I will most likely not perform like I have in the past, but knowing that I do it as a husband, a father, an executive and a physician means more to me than a PR.” T R I AT H L E T E M A G . C O M

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IN ENGLISH

AVI-BOLT II

Cliff English

TRIATHLON RACING

AVI-STOLTZ TRIATHLON/OFF-ROAD RACING

Winter Training Guidelines

By Cliff English

endurance | sports | racing

CHOOSE YOUR WEAPON

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AVIA.COM

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Snow, ice and cold temperatures can make winter training seem endless and, at times, depressing. It is not unlike camping. I am 100 percent convinced now that it completely sucks, yet I still find myself succumbing to euphoric moments of camping nostalgia, which inevitably bring me back for further punishment. I have fond memories of running on a brisk winter morning with the sound of my shoes crackling on newly fallen snow. However, after 45 minutes of, “I can’t warm up,” and, “I can’t feel anything,” the pleasure quickly dissipates.

And don’t give me the, “You didn’t grow up in the cold,” story either. I spent the first 34 years of my life in Canada, and 31 of those were in Montreal. I was as tough as they

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came. Fuelled by a thirst for adventure, pain and the thought that no one was as hard as me, I pushed through winter after winter, never cracking in my training. Until I did crack, and that is why I find myself now living in Tucson, Ariz.

My objective with this column is to give inspiration to those of you pushing your way through the winter season. Here are some winter training guidelines to help get you through the second half of winter and find yourself ready to roll in spring.

Swim Outdoors. Are you going to let a little snow and ice get in the way of an open-water swim? Shame on you. Just kidding.

Indoors. Swimming during the winter is still somewhat of a downer, even with protection from the elements provided by indoor pools. Be sure to dress warmly when heading to your swim session. Do some dry land exercises on the pool deck to warm up before jumping in, and be sure to dry off completely after you work out. Dress warmly before you head outdoors again.

Some athletes like to hit the treadmill for 20 to 30 minutes after the swim to just warm up again. This is an efficient way to get in

a little double training session. One of the best post-training “meals” after a winter swim is a mocha coffee. Not only is it a nice warming beverage, but it is also a great source of protein (from skim milk), simple sugars and antioxidants from the chocolate. In addition, it has been discovered that caffeine aids glucose uptake.

Bike Outdoors. There’s no question cycling colder than running when in the winter.

However, if you hit the trails on either your cross or mountain bike, the trees will shield you from the wind and you’ll find it’s much warmer than the open road. If you are out in the open on a road bike, with bitter winds and the frozen road underneath, dress warmly in layers from head to toe.

A good trick is to get on the trainer or Computrainer for 15 to 30 minutes after a cold ride to warm up before heading to the fridge to prepare a big meal. Studies have shown that athletes eat 40 percent more after training in the cold than after burning the same number of calories training in warmer temperatures.

Indoors. Quality over quantity is the theme for winter cycling. Many triathletes think of the winter months as the time to work on building a large aerobic base. But you need not necessarily take the same approach in all three disciplines. You can take advantage of the crossover training effect to develop a solid aerobic base without putting yourself through the torment of logging heavy miles outdoors on your bike.

You can build an aerobic base through swimming or running and focus on less bike volume, while still developing strength through big gear intervals or Computrainer hill repeats. And you’ll develop aerobic capacity through longer intervals as well. Trainer or Computrainer sessions can be so focused that many professional triathletes continue to do these sessions throughout the race season even when the weather outside is great.

Run Outdoors. A key issue in outdoor winter training is maintaining adequate hydration. While drinking water may be the last thing you want to do when it is freezing, it is essential for performance. You may still become dehydrated even during the winter.

So hydrate before, during and after each workout. Warmer drinks may be needed or at least more desirable afterward.

Change into some warm clothes as soon as possible after the workout, as one can catch

a chill quickly in sweaty clothes. This requires that you take a change of clothes whenever you drive to another location to train.

And for all of you female athletes, although I have never worn a sports bra, this just makes sense to me: Change it right after your workout. Most women just change the outer layers, but you will still be cold if the layer closest to your skin is sweaty.

Now is the time to wear compression clothing. The extra warmth and compression on the muscles feel great in the cold, especially when used as a second layer.

Indoors. Running indoors is usually par for the course if you come from any part of the world that is under snow for a few months of every year. There are a few key guidelines for effective indoor run workouts.

If you are running on an indoor track, especially if it is banked, it is important to vary the direction frequently. For example, warm up in one direction, do your main set in another, run your recovery laps in the opposite direction and reverse again for your cool-down. Running on a banked track can lead to some overuse injuries, including shin splints and iliotibial band syndrome, which is a knee problem.

Treadmill running is also great way to get in a quality run session. At times this may seem like a boring alternative to running outdoors. But it may become your favorite session of the week once you start pulling off some great tempo runs. It is recommended to run at a 1-percent incline to simulate running outdoor conditions such as wind and terrain resistance.

Be sure to not do every workout on a treadmill, as it is still different from running outside. Suck it up once or twice a week and run outside.

Most gyms impose a 20-minute time limit on treadmill use when others are waiting. So when you plan to run longer, be sure to go to the gym at a time when competition for machines is minimal.

While I hope these guidelines will help you through the winter, you still may need to take off for a mini-training camp somewhere warm to break up the winter training months. Even the toughest triathletes can only take so much snow!

Coach Cliff English has over 15 years of experience coaching athletes ranging from age-groupers to Olympians, first-timers to Ironman champions. For more on Cliff ’s coaching services or 2009 training camps, visit www.cliffenglish.com.

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

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Winning in Phuket afforded Richie Cunningham the honor of crossing the finish line with an elephant.

Aussies on Top in Phuket

Cunningham, Granger win the season-ending Laguna Phuket Tri amid turmoil in Thailand.

By Brad Culp 1 6 6 T R I AT H L E T E

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The fact that Thailand’s international airports were closed because of a civilian revolt didn’t stop 600 athletes from making their way to picturesque Phuket, Thailand, to participate in the Laguna Phuket Triathlon on Dec. 7.

Aussies Richie Cunningham and Belinda Granger took top honors.

The race, which began at the Laguna Beach Resort, covered a non-traditional distance (1.8K swim, 55K bike, 12K run).

First out of the water in the men’s race was Shen Yen Hsigh of Taiwan, with a time of 23:13, with Cunningham only six seconds behind.

But Hsigh quickly faded out of the contention on the bike while Cunningham surged to the front and Italy’s Massimo Cigana gave chase. Cigana compensated for a poor swim by posting the fastest bike-split of the day (1:19:55) and was first to T2, with Cunningham and fellow-Aussie Chris Legh just behind.

As strong as Cigana was on the bike, he couldn’t match Cunningham’s quick feet on the run, and the Aussie ran his way to the win and the $3,500 paycheck that came with it. Cigana secured second, just 11 seconds behind Cunningham, and Legh finished comfortably in third.

In the women’s race, Granger and countrywoman Mirinda Carfrae exited the water in 25:32, which gave them a mammoth four-minute lead over the third-fastest swimmer Alexandra Louison of France.

To no one’s surprise, super-biker Granger opened up a huge lead on the bike, while super-runner Carfrae sat back and waited for the final leg. Granger entered

Photos courtesy of Laguna Phuket Triathlon

AT THE RACES

AT THE RACES T2 with a lead of almost four minutes on Carfrae, which proved to be too much to make up.

Granger finished with a comfortable winning margin of three minutes over Carfrae while Louison held on for third.

Laguna Phuket Triathlon Phuket, Thailand

Dec. 7, 2008 1.8K swim, 55K bike, 12K run

Men 1. Richie Cunningham (AUS). . .

2. Massimo Cigana (ITA). . . . . .

3. Chris Legh (AUS). . . . . . . . . .

4. Tim Marr (USA). . . . . . . . . . .

5. Felix Schumann (GER). . . . . .

Defending champ Massimo Cigana put up a good fight, but he couldnâ&#x20AC;&#x2122;t run with Cunningham.

2:28:19 2:28:30 2:31:11 2:35:59 2:36:43

Women 1. Belinda Granger (AUS). . . . . 2:47:11 2. Mirinda Carfrae (AUS). . . . . . 2:50:02 3. Alexandra Louison (FRA). . . . 2:52:39 4. Trudy Fawcett (GBR). . . . . . *2:58:28 5. Irma Ventura (ITA). . . . . . . . . 2:59:29 *age-group athlete

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Photos by Delly Carr

AT THE RACES

Youngster Tim Berkel flew to his first Ironman win in Busselton.

Fast Times in Western Oz

24-year-old Aussie Berkel picks up his first Ironman win; Kiwi Fergusson goes sub-nine hours for women’s title.

By Brad Culp Ironman Western Australia is known as one of the fastest 140.6mile courses on the planet, and the 2008 edition, held on Dec. 7, lived up to its reputation. Australia’s Tim Berkel, only 24 years old, 1 6 8 T R I AT H L E T E

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picked up the first Ironman win of his short career with a finishing time of 8:07:06. New Zealand’s Gina Ferguson, who finished second behind Aussie Charlotte Paul in Bussleton last year, switched places with the reigning champ and won in 8:59:24.

A pair of Aussie’s named Luke (McKenzie and Bell) led the men out of the water after a 48-minute swim, which gave them a twominute lead over the group of Berkel, Jason Shortis, Leon Griffin and Oscar Galindez. Berkel looked strong on the bike and moved toward the front, but he couldn’t hold off the charge of countryman Griffin and Denmark’s Jimmy Johnsen, who was the first person to reach T2 after a 4:25 bike-split. Once on the marathon, Berkel quickly overtook the stronger cyclists and assumed the lead for good. The youngster was the only athlete to break 2:50 on the run (2:48:51)

AT THE RACES and won by almost four minutes over Shortis. McKenzie, stalled by a mechanical problem on the bike, ran his way to third.

In a relatively small women’s pro field of only 11 athletes, Fegurson dominated from start to finish. The Kiwi exited the swim alongside the second group of men, in 50:30, which put her more than seven minutes in front of Paul. Ferguson added another two minutes to her lead during the 112-mile bike leg, but the fleet-footed Paul wasn’t ready to give up. Unfortunately for the defending champ, Ferguson’s nine-minute gap at T2 was too much Ironman Western to overcome, and the Kiwi Australia cruised to the sub-nineBussleton, Australia hour win. Paul posted the best marathon of the day (3:06:28), which put her at the finish seven minutes behind Paul and 31 minutes ahead of eventual third-place finisher Kat Baker of Australia.

While Baker was never in contention for the win, her podium finish was very impressive for a 21-year-old. Baker was the second-youngest female athlete in the race.

Gina Ferguson used an impressive run to secure the win.

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Men 1. Tim Berkel (AUS) . . . . . . . . .

2. Jason Shortis (AUS) . . . . . . .

3. Luke McKenzie (AUS). . . . . .

4. Jimmy Johnsen (DEN). . . . . .

5. Simon Billeau (FRA). . . . . . .

8:07:06 8:10:57 8:12:45 8:18:43 8:20:32

Women 1. Gina Ferguson (NZL). . . . . . .

2. Charlotte Paul (AUS). . . . . . .

3. Kat Baker (AUS). . . . . . . . . .

4. Sarah Pollett (AUS). . . . . . . .

5. Nicole Ward (AUS) . . . . . . . .

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CALENDAR

It is Triathlete’s goal to present the most comprehensive calendar of tris and dus possible.

However, because event dates are subject to change, please check with race directors to confirm event information before making plans.

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 on our online calendar, visit Triathletemag.com.

RACE DIRECTORS: For online race listings, please go to Triathletemag.com and post your races under our Calendar link. Allow one week for your events to become live.

For listing in our print calendar, e-mail your information to bculp@competitorgroup.com or fax it to (858) 768-6806.

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

South Atlantic

2/1/09- Pembroke Pines, Fla. Groundhog Triathlon.

400m swim, 10-mile bike, 3-mile run 2/22/09- Fort Worth, Tex. TMS Duathlon. 2-mile 1 7 0 T R I AT H L E T E

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run, 15-mile bike, 2-mile run 3/15/09- Miami, Fla. Miami International Triathlon.

1.5K swim, 40K bike, 10K run 3/21/09- Moultrie, Ga. Tri @ the Y. 400-yard swim, 15-mile bike, 3.1-mile run 3/22/09- Wildersville, Tenn. Natchez Trace Triathlon. .3-mile swim, 15-mile bike, 3.1-mile run.

4/05/09- Miami Beach, Fla. Nautica South Beach Triathlon. .5-mile swim, 18-mile bike, 4-mile run.

4/18/09- Lubbock, Texas. USAT Collegiate Nationals. 1.5K swim, 40K bike, 10K run 4/18/09- Memphis, Tenn. XTERRA Memphis.

1-mile swim, 20-mile bike, 6.1-mile run.

4/19/09- Boca Raton, Fla. Florida Atlantic University Wellness Triathlon. .25-mile swim, 10-mile bike, 3.1-mile run.

4/26/09- Austin, Texas. Ranger Triathlon. 200m swim, 5.5-mile bike, 2-mile run.

4/26/09- Pensacola, Fla. Pensacola Beach Triathlon. 1.5K swim, 40K bike, 10K run.

5/02/09- Alexander, Ark. ArkanThaw Triathlon.

1.5K swim, 25K bike, 10K run.

5/02/09- San Antonio, Texas. Windcrest Freshman Triathlon. 200m swim, 10-mile bike, 2-mile run.

5/02/09- Ransom Canyon, Texas. Ransom Canyon Triathlon. 500m swim, 30K bike, 5K run.

5/16/09- Oklahoma City, Okla. Boathouse

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

International Youth Triathlon. 750m swim, 20K bike, 5K run.

5/17/09- Ellicott City, Md. Columbia Triathlon.

1.5K swim, 41K bike. 10K run.

5/17/09- Richmond. Va. Rockett’s Landing Triathlon. 1.5K swim, 40K bike. 10K run.

5/31/09- Miami, Fla. SheRox Miami Triathlon. .8K swim. 30K bike. 5K run.

5/31/09- Melbourne Beach, Fla. Rotary Pineapple Man Triathlon. .3-mile swim, 15-mile bike.

3.3-mile run.

6/13/09- Dallas/Fort Worth, Texas. Metroplex Spirit Triathlon. 400m swim, 21K bike. 5K run.

8/16/09- North East, Md. North East Triathlon.

Olympic-distance (1.5K swim, 23.5-mile bike, 10K run) and sprint-distance (750m swim, 15.5-mile bike, 3.5-mile run) 8/22/09- Tuscaloosa, Ala. USAT Age Group National Championship.

North Atlantic

5/16/09- Galena, Ill. Galena Triathlon. 660-yard swim, 16.8-mile bike, 4.3-mile run.

5/17/09- Niles, Ill. Tower Triathlon. 450-yard swim, 18K bike, 5K run.

5/23/09- Sea Isle City, N.J. Tri for our Veterans. .25-mile swim, 12.3-mile bike, 3.1-mile run.

5/31/09- Lehighton, Pa. Black Bear Triathlon.

CALENDAR

John Segesta/johnsegesta.com

Sprint (750m swim, 18-mile bike, 3.4-mile run) and Half-Ironman (1.2-mile swim, 56-mile bike, 13.1-mile run) 6/06/09- Delavan, Wis. Delavan Lake Triathlon and Adventure Race. Olympic, Sprint, and Super Sprint Triathlons. Lakegenevasports.com 6/07/09- Pinckney, Mich. Bikesport Ann Arbor Triathlon. .5-mile swim, 14-mile bike, 5-mile run.

6/07/09- Middlebury, Conn. Revolution3 Triathlon.

1.2-mile swim, 56-mile bike, 13.1-mile run.

6/13/09- Shelton, Conn. Health Net Triathlon.

1.5K swim, 40K bike. 10K run.

6/27/09- Philadelphia, Pa. Philadelphia Insurance Triathlon. Intermediate (1.5K swim, 40K bike, 10K run) and Sprint (900m swim, 24K bike, 5K run) 6/28/09- Cohasset, Mass. Cohasset Triathlon. .25-mile swim, 12-mile bike, 3.2-mile run.

7/11/09- Kenosha, Wis. Lake Michigan Triathlon and Duathlon. Olympic-distance and sprint triathlons. Lakegenevasports.com 7/12/09- Grass Lake, Mich. Bikesport Waterloo Triathlon. .5-mile swim, 16-mile bike, 5-mile run 7/12/09- Philadelphia, Pa. Philadelphia Women’s Triathlon. 750m swim, 17-mile bike, 5K run.

7/18/09- Minneapolis, Minn. Life Time Fitness Triathlon. Intermediate (1.5K swim, 40K bike, 10K run) and Sprint (.4-mile swim, 15-mile bike, 3-mile run).

7/19/09- Clark Lake, Mich. Bikesport Clark Lake Triathlon. .5-mile swim, 13-mile bike, 4-mile run 7/19/09- Norwalk, Conn. Mossman Sprint Triathlon. .5-mile swim, 12.5-mile bike, 5K run.

7/26/09- New York, N.Y. Physically Challenged National Championship.

7/26/09- New York, N.Y. Nautica New York City Triathlon.

1500m swim, 40K bike, 10K run. Nyctri.com 7/26/09- Princeton, N.J. New Jersey State Triathlon. Olympic-distance (1.5K swim, 23-mile bike, 10K run) and sprint-distance (500m swim, 11.5-mile bike, 5K run) 8/09/09- Sylvania, Ohio. Bikesport Sylvania Triathlon. 1.5km swim, 40km bike, 10km run. Sprint: .25-mile swim, 13-mile bike, 3.1-mile run 8/16/09- Bridgeport, Conn. Park City Mossman Triathlon. 1.5K swim, 40K bike, 10K run.

9/12/09- Fontana, Wis. Lake Geneva Triathlon Series. Olympic, Sprint, Super Sprint and ½ Extreme Triathlons.

3.1-mile run, 9.2-mile bike, 150m swim 3/21/09- Lake Havasu City, Ariz. Havasu Triathlon.

Intermediate: 1500m swim, 40K bike, 10K run Short: 500m swim, 20K bike, 5K run 3/29/09- Coronado, Calif. Superfrog Triathlon.

1.5K swim, 24.9-mile bike, 6.2-mile run.

3/39/09- Waikoloa, Hawaii. Lavaman Triathlon.

1.5K swim, 24.9-mile bike, 6.2-mile run.

4/04/09- Arroyo Grande, Calif. March in Motion Triathlon.

1500m swim, 24.9-mile bike, 6.2-mile run.

4/4/09-Oceanside, Calif. Ironman California 70.3.

1.2-mile swim, 56-mile bike, 13.1-mile run.

4/11/09- San Rafael, Calif. Vineman Showdown. .25-mile swim, 9-mile bike, 3-mile run 4/15/09- Saipan, Hawaii. XTERRA Saipan Championship. 1.5K swim, 30K bike, 15K run.

5/01/09- Bradley, Calif. Wildflower Triathlon.

Half-Ironman (1.2.mile swim, 56-mile bike, 13.1mile run), Intermediate (1.5K swim, 40K bike, 10K run), and Sprint (.25-mile swim, 10-mile bike, 2-mile run).

5/09/09- Tempe, Ariz. SheRox Triathlon. 800m swim, 13.5-mile bike, 3.1-mile run.

5/10/09- Albuquerque, N.M. Jay Benson Triathlon.

400m swim, 20-km bike, 3-mile run.

5/17/09- Encinitas, Calif. Avia Encinitas Sprint Tri. 750m swim, 20-km bike, 5-km run.

5/31/09- Longmont, Colo. Longmont Triathlon.

525-yard swim, 12-mile bike, 3.1-mile run.

6/13/09-Midway, Utah. Battle at Midway Triathlon.

1.5-km swim, 40-km bike, 10-km run.

6/13/09- San Francisco, Calif. Escape from Alcatraz Triathlon. 1.5-mile swim. 18-mile bike, 8-mile run.

6/20/09- La Grande, Ore. XTERRA Solstice Triathlon. 1K swim, 25K bike. 10K run.

7/12/09- Boulder, Colo. Boulder Peak Triathlon.

1.5K swim, 42K bike, 10K run.

7/19/09- Truckee, Calif. Donner Lake Triathlon.

Intermediate (1.5K swim, 40K bike, 10.5K run) and Sprint (.25-mile swim, 6-mile bike, 2-mile run).

7/26/09- Newport Beach, Calif. Pacific Coast Triathlon/Sprint National Championship. .5-mile swim, 12-mile bike, 3-mile run.

8/08/09- Colorado Springs, Colo. Youth and Junior National Championship. 7-10-year-olds: 100m swim, 5K bike, and 1K run. 11-15-year-olds: 200m swim, 10K bike, 2K run. Youth Elites: 375m swim, 10K bike, 2.5K run. Junior Elites: 750m swim, 20K bike, 5K run.

INTERNATIONAL

2/8/09-Geelong, VIC, Australia. Snap Ironman 70.3.

1.2-mile swim, 56-mile bike, 13.1-mile run.

2/13/09-2/15/09- Gaishorn, Austria. 2009 Gaishorn ITU Winter Triathlon World Championships.

2/22/09-Huskisson, NSW, Australia. Australian Long Course Tri Championship. 2-km swim, 82-km bike, 20-km run.

4/26/09- St. Elizabeth, Jamaica. Jake’s Off-Road Tri. 500m swim, 25-km MTB, 7-km run.

5/31/09- Milton, Ontario, Canada. Milton Triathlon.

750m swim, 30K bike, 7.5K run.

6/01/09- Vnacouver, B.C., Canada. 2009 ITU World Championships. 1.5K swim, 40K bike, 10K run.

7/19/09- Grimsby, Ontario, Canada. Niagara Triathlon. 700m swim, 25K bike, 7K run.

8/08/09- Surrey, B.C., Canada. Crescent Beach Triathlon. 1.5K swim, 40K bike, 10K run.

8/23/09- Edmonton, Alberta, Canada. Summerside Triathlon. 1.5K swim, 40K bike, 10K run.

8/31/09- Rose Hall, Jamaica. WATA Rose Hall Triathlon. 1.5-km swim, 40-km bike, 10-km run.

Mountain Pacific

2/21/09- San Diego, Calif. Tritonman Triathlon.

500-yard swim, 12-mile bike, 3.1-mile run.

3/08/09- Los Angeles, Calif. Iron Bruin Triathlon. .5-mile swim, 13.5-mile bike, 3.1-mile run.

3/14/09- Pasadena, Calif. Pasadena Triathlon.

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

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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

Chairmen Of the Bored

S

Scouring sports psychology texts, I went in search of boredom. You know, the dull monotony of world-weary tedium, that netherworld between laziness and lack of stimuli. I was sure that some anointed expert could offer some insightful data on melancholy discontent, if not philosophical musings on the subject of feeling bored with your sport, your bikes, your dog, your fingernail polish, your dentist’s office, your iPod cover, your running loops and your ring tone.

I wasn’t feeling particularly bored but after episodes of leaving the pendulum before it reached its apex, I was inching toward the banality of a boring death grip too close to the center.

In the books was the usual boring stuff: motivation, personal challenge, how to make yourself “happy.” There were volumes on selftalk, reinforcement theories and advanced visualization technique. All I could think of was that people who have to work too hard to find a “peak experience” are probably climbing the wrong hill. Sports take a bit of experimentation, a bit of risk, but as you get older, risk seems like too much work, the costs too high, the bones slow to mend.

Sometimes, that’s just the problem—people tend to think of sports and fitness as work. For most folks, sport is a choice while work has its foundations in things such as food and shelter and self-inflicted credit card debt. And even if you love your work, sooner or later it gets boring and you start changing your hair color and your running shoes when you ought to be changing your career, if not your ideas about what defines you.

People who only have three or four careers in their lifetimes tend to get boring after awhile. By the time they realize that stability and structure are highly overrated, it’s too late—they’ve already become boring people and only get invited to boring-people parties where the talk ranges from run-split times at the last 70.3 event to possible hookups on Dancing with the Stars.

I know a lot of bored people. They bury it under their malaise, chronic fatigue and middle-age-dom. Some present it through premature baldness and religious attendance of half-yearly sales at Nordstrom. I think they’re just tired of doing the same damn thing.

You’d expect that endurance athletes would rarely fall into this trap.

“Must be exciting ‘work,’” we say to the pro cyclist or the Olympic swimmer. “Must be great to swim back and forth, back and forth and have those big shoulders to show for it.”

Have you ever sat next to an ultramarathon runner on a crosscountry flight? They have two speeds: slow and asleep. I’d much rather hang out with bull fighters, sword swallowers or dwarf tossers—real athletes with unreal stories.

I knew a few interesting triathletes, but they are either dead, in jail or have become race directors.

I’m thinking about opening up a hospital for both bored and boring athletes, but I’m not sure how I’d keep them separated.

Perhaps bored athletes could be treated with edible, neon-colored compression socks and underground videos from the Underpants Run. Boring athletes will be prepared to be sent away to train with legendary foreign triathlon coaches who offer athletic lobotomies at $599 per month—phone, fax and e-mail included.

If I had my own Bored Athlete Clinic Kingdom (BACK) I’d be its first patient. I’d tell myself to get the hell out of my own way, just go and be unbored. Basic denial stuff. I would never tell myself to “just be happy” because then I’d have to know what “happy” was and would need to open a whole new wing to figure that out. I’d invite some really flat and fast athletes to come and lecture. All the pros would be welcome. We could jog the smooth track around the hospital grounds and then have pasta with a hint of olive oil, shave our legs together while watching spinning videos and have group therapy sessions regaling our best bike/run transitions.

We’d scare the boredom away by embracing it.

With any luck, there would be an intense, out-of-body awareness of each other, our health and our fortune to have each other and our health. The very notion of boredom would fade in the appreciation that being bored is a luxury many of us cannot afford. Let the idle rich worry about stimulation. It’s not about working at the thrill or the state of your life. It’s just a point of view.

At its core, boredom is perhaps just another word for excitement.

For some, they are never more excited as when they are bored because that means they are ready for something new and exciting. To talk about being bored with your sport or your life is to talk about having already been excited with both. That’s something.

It’s good to slow down, to get quiet and whimsical and to taste the utter ordinariness of everyday life. It’s good to remember what simplicity and routine smells like, how a dull edge feels up against a sharp mind.

And then to run like hell for the edge.

—Scott Tinley

Triathlete (ISSN08983410) is published monthly by The Competitor Group, 10179 Huennekens St, Suite 100, San Diego, CA 92121; (858) 768-6805.

Subscription rates: U.S., one year (12 issues) $34.95; two years (24 issues) $59.95. Canada $58.95 per year; all other countries $90.95 per year, U.S. currency only. Periodi­cals postage paid at San Diego, CA, and additional mailing offices. Single copy price $5.99. 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.

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ALEXANDER THE GREAT

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